Characteristic of the products list for a healthy exchange system
In order to properly make a diet, you need to know what properties each category of products, some of them useful to you, and what - no.
Each section contains a list of products with their optimal amounts for the current day.Depending on the diet made up of you, every day you can choose from a list of the products that suit you.
vegetables - a great source of vitamins, minerals and healthy dietary fiber.Especially good are those that have high nutritional value with a low content of calories.
List 1 is divided into two groups.The first consists of vegetables which can be consumed only in limited quantities.The second component of vegetables that you can eat without limit, ie,as much as you want.The body spends on their uptake about the same calories as they contain.If you are trying to lose weight, eat less than usual and feel a constant feeling of hunger, you can between meals snack foods from this group without any damage to health.
Since the recommended amount of vegetables is great enough, I advi
Vegetables are best consumed in limited quantities
Unless otherwise stated, one serving equals 1 cup (250 grams) of cooked vegetables or fresh juice, or 2 cups of raw vegetables.
Artichoke, 1 pc.
Mangold (beet leaf)
Tomatoes, tomato juice
Vegetables thatcan be eaten without restrictions
Russia has traditionally dinner started with appetizers, salads and things like that.In the West, before dinner, prefer to eat fruit, as a rule, melon, watermelon, papaya.And from the perspective of a healthy diet is absolutely the right decision.Fruit - a great snack because they contain fructose, or fruit sugar.This sugar is slowly absorbed into the bloodstream, giving the body time to assimilate.In addition, fruit - an excellent source of vitamins and minerals, flavonoids and mineral fiber for health.However, the fruit more calories than vegetables, so if you want to lose weight, give preference to the latter.
Fresh fruits and juices
Each of these points corresponds to one portion.
Apricots, 4 pcs.
pineapple, 150 g
Orange, 1 pc.
Banana, 1 pc.
Grapes, 20 pcs.
Cherry, 20 pcs.
Grapefruit, 1 pc.
Melon, cantaloupe, 1/2 pcs.
Melon mace, 1/2 pcs.
Blackberries 1 cup
Strawberries, 1 1/2 cup
raisins, 4 tablespoons.spoon
Figs, 2 pcs.
Dried Figs, 2 pcs.
Cranberries 1 cup
Raspberries, 1 cup
Mango, 1 pc.
Tangerines, 2 pcs.
Nectarines, 2 pcs.
Papaya, 1 1/2 cups
Peaches, 2 pcs.
Plums, 4 pcs.
fresh juice, 1 cup of prune juice
, 1/2 cup
pasteurized juice, 2 / s cup
Uruk, 8 halves
Dates, 4 pcs.
Persimmon, 2 pcs.
blueberries, 1 cup
Prunes, 4 pcs.
Apple 1 pcs.
applesauce (no sugar), 1 cup
Fruits, past the cooking process, and other products
Eat no more than one serving of the following foods daily.
Jams, jellies, marmalades, 1 tbsp.
spoon honey, 1 tbsp.
spoon sugar, 1 tbsp.Spoon
Although most 1 cup fruit juice is equivalent to one serving, prune juice is an exception.
Bread, cereals and products krahmalosoderzhashie
in fruits, berries and some vegetables contain carbohydrates in the form of simple sugars: glucose, sucrose, fructose.These substances are soluble in water and is well absorbed by the body.In cereals, potatoes, bread and cereals contain complex carbohydrates that are broken down in the digestive tract into simpler compounds, and only then absorbed by the body, gradually entering the bloodstream.Thus it maintained relatively constant blood sugar and regulated appetite.
products, including complex carbohydrates (bread, cereal and starchy vegetables) contain more fiber and nutrients but lower in calories than foods containing simple sugars (cakes, sweets).
bread, cereal and starchy vegetables
Each of the following paragraphs corresponds to one portion.
Bun Butter, small pieces 1/2.
Bun dining room, 1 pc.
bagel, 1/2 pcs.
Air grains (unsweetened), 1 cup
cereals, 3/4 cup
Kasha cereal, 1/2 cup
zucchini, 50 g
potatoes, 1 pc.
mashed potatoes, 1/2 cup
maize (corn), 1/3 cup
corn on the cob, 1 pc.
parsnips, 2 / s cup
yams or sweet potatoes, 1 / A glass
Pasta (ready), 100 g
corn flour, 2 tbsp.
spoons Wheat flour, 2 1/2 Art.spoon
Oatmeal (ready), 1/2 cup dry
Biscuits (krёkery, fresh pastries), 2 pcs.
Rusks, 1 pc.
Bread, wheat or rye whole grain, 1 piece
bran, 1/2 cup
Bread, rye, 3 pcs.
Other products from this list
Each of these points corresponds to one "bread" portions.In the case of the use of these products, you have to give up one or more servings of fat to maintain a balance of proteins, fats and carbohydrates.
Biscuit with a diameter of 5 cm, 1 pc.(1 serving to eliminate fats)
French fries, 5-8 cm long, 8 pcs.(1 serving to eliminate fats)
Muffin (small), 1 pc.(1 serving to eliminate fats)
Pancake diameter of 15 cm, 1 pc.(1 serving to eliminate fats)
potato or corn chips, 15 pcs.(Delete 2 servings of fat)
Wafer, 1 pc.(1 serving to eliminate fats)
to the family of legumes are beans, lentils, peas, peanuts and alfalfa, clover, acacia and indigo.
Legumes - an absolutely essential part of the diet as they are rich in essential nutrients substance
you and beneficial to health compounds.Legumes improve liver function, lower cholesterol and help the body to control blood sugar.Therefore, the consumption of legumes a special importance for people suffering from diseases such as obesity and diabetes.
Each of the points corresponds to 1 portion of 1/2 cup.
Beans Pea dry
Soybeans, including tofu (1 serving to eliminate fats)
List 5 Fats and oils
As mentioned earlier, animal fats contain saturated fatty acids and at ordinarytemperature have a solid consistency.Vegetable fats (oils) at ambient temperature, usually liquid, and they contain the unsaturated acid.
Vegetable oil - an important source of essential fatty acids: linoleic and linolenic.These acids are part of the nerve cells, cell membranes and hormone-like substances at the same time, they are not synthesized by the body.Also, fats are used to replenish the energy expended by the body.
dietary fat must be present, but excessive intake of fat, especially saturated, can be a factor in the development of various cancers and heart disease.Nutritionists believe that fat should account for no more than 30% of the total calories chisa.They also advised to consume twice as much unsaturated fat than saturated.
Foods containing fats and oils, each of the points equals 1 serving.
Olives, 5 pcs.
olive oil, 1 h. Spoon
Avocado 1/2 piece-
Peanut 50 g
almonds, 10 whole cores
Walnut, 6 pcs.
Vegetable oils:. Corn, linseed, soybean, sunflower seed, 1 teaspoon
flax seeds, pumpkin, sesame, sunflower, 1 tbsp.Spoon
Saturated fats (use sparingly)
bacon, 1 slice
salad dressing, 2 hours.
tablespoons mayonnaise, 1 tbsp.Spoon
Butter, 1 h. spoon
fatty cream, 1 tbsp.Spoon
light cream or sour cream, 2 tbsp.
tablespoons cream cheese, 1 tbsp.Spoon
List 6. Milk and dairy products
Are all milk is useful?No no and one more time no.Many people have been allergic to dairy products or lacks the enzymes needed for their digestion.Humankind started to drink cow's milk is relatively recent.Perhaps this explains the problems with his digestion.Even if you are well tolerated milk, turn in your diet only 2 servings of milk a day.
For each of these products corresponds to 1 cup per serving, but in the use of some of the dishes you have to give up one or more servings of fat to maintain a balance of proteins, fats and carbohydrates.
Yogurt (delete 2 servings of fat)
Yogurt low-fat (1 serving to eliminate fats)
milk or low-fat yogurt
milk or soy milk 2,5% (deletion of 1 serving of fat)
whole milk (2 exclude tsortsiifat)
soy skim milk
Meat, fish, cheese and eggs
First, include in your diet products with reduced fat content.Before the start of cooking remove the skin from poultry.These measures will help you maintain a low level of saturated fat.from a list of 7 products contain many nutrients that are difficult to get, sticking to a vegetarian diet.They include all the amino acids and vitamin B12, and iron.However, if you suffer from rheumatoid arthritis, you better limit the use of certain types of fish, and completely exclude meat.
Each of the points equals 1 serving.
products with low fat
Lamb, 30 g
beef, 30 g
Bird (chicken or turkey without the skin), 30 grams
Fish, 30 g low-fat cottage cheese
, 1/4 cup
Products with an average fat content
Each of the following points require rejection of 1/2 servings of fat.
beef, 30 g
Canned corned beef (15% fat)
eggs, 1 pc.
Offal (internal organs of animals), 30 g
pork, 30 g
Foods high in fat
Each of the following points require rejection of 2 servings of fat.
Lamb (brisket), 30 g
beef (corned beef, brisket, ground beef (20% fat), steak), 30 g
duck or goose, 30 g
Pork (ham, ground pork, sirloin), 30 g
all vital processes in the body depend on how well a person eats.In the application of the diets of healthy exchange systems you can be sure that you get all the necessary nutrients in optimal proportions.