Who got used to get up early and work to late, those need not less important evening meal - a dinner. It has to be not only nourishing, but also a lung.
It is required to you
- Basic rules of a healthy dinner.
Instruction
1. The schedule to a dnyaprezhda of everything, it is important to lean on a day regimen which day is saturated. Will depend on it when, exactly, your individual evening meal will begin and will end. Let's say that you depart for sleeping at 10 p.m. o'clock, means it is necessary to have supper approximately at 6 p.m. without harm for a figure. If you go to bed sooner or later, to mean and meal time can be displaced in that, or other party.
2. Cooking for parupravilny, full-fledged and dietary dinner has to consist of the products steamed. It is the best of all to make dinners by means of the double boiler, but if it is absent, then to give preference to boiled products. It is possible to boil or stew vegetables or meat fillet, but only without use of fats and high-calorific sauces. It is possible to bake some products in an oven with a foil, for example fish as food is cooked without fat in own juice.
3. The sizes of portions It is recommended to reduce a standard portion by a quarter and to use plates of smaller diameter. It helps to deceive own perception – the small plateful is perceived as a large portion. Eat the prepared dish and don't impose to yourself additive.
4. To bread - to netpostaratsya to refuse bread. Otherwise to replace a bakery goods with black bread or toasts with bran.
5. SytostVas the feeling of hunger before going to bed and at night shouldn't torment at all therefore your evening meal has to be nourishing, but comprise few calories. 30% of standard daily rate of calories have to fall on a dinner. For women norm – 1200-1400 kcal a day, for men – 1600-1800. The people doing manual work and athletes can increase norm to 2500 kcal. Consider calories. If in a day you seriously don't gather additionally, then it is allowed to eat something nourishing. For example, a boiled fowl or steak from a salmon.