Healthy lifestyle

balanced diet menu for a week for men

Food in the life of every human being has a significant place.In many countries, tasty food is a cult, and each nation has its own national dishes.But, unfortunately, not always delicious food is healthy, and healthy - delicious.To get rid of the extra kilos, many women go on a variety of sacrifices - pace yourself diets, physical activity engaged in sports halls, and some even fall under the surgeon's knife.But the men in this matter are skeptical.After a hard day's work they like to miss a bottle of beer in front of TV.Very few of the stronger sex, who are watching their figures, count calories and exercise.Meanwhile, food is a very important aspect of life.

Can beat a balanced diet delicious and healthy, and be easy to prepare?As a rule, single men do not have enough time for cooking, they are more likely to buy semi-finished products or fast food meal.As a result, they are gaining weight and with this gastrointestinal disease.So, to start eating right, first of all, you need to create a schedule.Pow

er on the clock accustom the body to proper food intake, you will not need a snack at a later time, and the system will lead to weight loss.It is desirable to make the menu, especially the first time.If a person knows what he will eat breakfast, lunch and dinner, it will be in anticipation of eating.Moreover, the required amount of liquid drink.For any organism needs regular clean water, you can drink fruit drinks, teas and coffee sometimes.The main thing is to drink a day for at least 1.5 liters of clean water and at least 1 liter of drinks.

In drawing up the correct menus for a week for men, you must consider the following factors.This energy value and nutritional value of food, the quality and quantity of drinking, taking food mode.

Energy - is the calories that are in a particular product, their amount depends on how much energy gets man after digestion.Calculate the number easily enough because nowadays almost every packaging is written the number of calories, fats and carbohydrates in the product.In addition, in preparing the menu for the week for men also need to take into account the nutritional value of food: the presence of vitamins, proteins, fats and carbohydrates.The lack of a particular item can lead to disturbances in the body.The symptoms of this are dry skin, hair loss, abnormal functioning of the internal organs, and other symptoms.

is extremely important for a balanced diet clean water.Due to its rational use improves the skin condition, decreases the risk of heart disease, as well as ensures the excretion of toxins from the body.The day should be consumed 1.5-2 liters of water.

It is worth noting that the stomach men should not be overloaded, but should not lack for food.Desirable 5-6 is considered a one-time meal of the day, it is desirable that the period between dinner and breakfast was no more than 12 hours.

Nutritionists believe that proper nutrition for men should be so.The first breakfast should consist of scrambled eggs with herbs, grain bread, coffee or tea.It is best to do without sugar in a pinch, you can use honey.Lunch includes cottage cheese, yogurt or a glass of milk.

for lunch should be eaten hot first course - soup or borsch.And fish with vegetables, vegetable salad with vegetable oil.Possible dessert, namely dried fruit or galetnoe cookies, and finally tea.Afternoon snack - apples, pears and citrus.For dinner, we recommend the chicken, beef liver or cutlet, vegetable garnish.Before going to sleep very well drink a glass of kefir or sour milk.

Of course, this is only a rough diet.To paint supply detailed menu for the week, it is necessary to take into account the possibility of his body.But remember that at any age, are harmful to the health of men spicy, fatty and fried foods, convenience foods, chips, various pickles and marinades, as well as beer.

We must remember that the male body expends more energy than women, as the stronger sex carries the day any physical work.The average office worker, who did not go to the gym, do not suffer from overweight, and on weekends resting actively, you need a day about 3000 calories for the normal functioning of the body.

For breakfast you can eat omelet of three eggs and thin slices of bacon.Instead, you can prepare a salad of low-fat chicken sausages with three eggs and two cucumbers.Served with sour cream, the best low-fat (15%).In the morning you can drink green or black tea, a cup of coffee with milk, but cream is better not to add.With tea, you can eat a sandwich of black bread with butter and red caviar and salted salmon or toast with jam or honey.

For lunch you can use any vegetable soup, cooked with meat, and the second - mashed with two sausages and a piece of boiled meat, preferably chicken (200 g).It also includes tea and toast or a sandwich.Dinner might consist of cabbage with meat or vegetable stew.All this can be replaced by three pancakes with meat.Before going to bed it is recommended to drink a glass of kefir, and two hours before bedtime to eat cheese.It is a well improves digestion.If possible, include in the diet lunch and afternoon tea, which should be composed of any vegetable or fruit salad and toast with tea.To

from heavy physical work is not to lose weight, men need to consume per day about 3500-4000 kcal.What is a balanced diet should be in this case?

Breakfast is best to eat boiled chicken breast with buckwheat.Buckwheat can replace any dairy porridge.This also should include a cup of tea or coffee and toast or a sandwich of rye bread with butter and tuna.Instead of tuna can be eaten hard cheeses.

Lunch necessarily needed the meat soup.It is recommended to take not too fatty meats, stopping the choice on beef or chicken fillet.On the second is fine stewed potatoes with meat and chicken, steamed.Instead of chicken you can eat burgers or meatballs steam.Necessarily the presence of vegetable salad, can be supplemented with eggs or cheese.For example, you can grate cheese, add the two tomato, garlic clove and season with all this low-fat low-calorie mayonnaise.This salad is considered to be an excellent prophylactic against colds.For dinner you can prepare mashed potatoes with boiled chicken breast or fish from the optional addition of green peas.And at the end of green tea with toast or a sandwich of black bread with butter and cheese.

should not forget about men's health directly.To avoid any problems in the sexual function, a man needed proteins and vitamins B6, B12, C, E, folic acid, zinc and fatty acid.They have a positive effect on the potency and quality of sperm.All of these substances are contained in foods such as bread, cereals and wholemeal flour, river and sea products (salmon, trout, sardines, mackerel, halibut, herring, sprat).Another very useful in this sense, walnuts and mussels.

To keep normal weight or lose weight, a man recommended to arrange a fasting day a week - should be excluded from the diet of meat.Moreover, adhering to a balanced diet, it is better to eat bread wholemeal.White bread and pastries is desirable to eliminate.