1. Nutrition must fully satisfy the body's needs for protein, fats and carbohydrates, taking into account modern ideas about the harmful effect on the body of excess amounts of these substances; provide vitamins, mineral salts, organic acids and water. A vegetable-milk diet with the inclusion of eggs, fish, and sea products must ensure all these requirements.
2. The diet should be balanced in biologically active substances (cardamom, coriander, cumin, onion, garlic), which contain many organic acids, essential oils, volatile fractions (phytoncides), glycosides and other substances.
3. The total amount of food consumed must correspond to the energy costs. And in the formulation of the formula of nutrition, it is necessary to take into account the sex, age, nature of the work, its activity in it, the state of the nervous system, the habitat and the time of the year. This quantity is determined by using a floor scales.
4. It is important to know the biological properties of food products, their chemical composition, as well as the way of preparing dishes. Potatoes, for example, are not boiled, but, after removing the surface layer of the grater, cut the tuber into circles, impregnate them with vegetable oil and fry in the toaster until cooked.
5. Limit the dietary intake of animal fats, preferring vegetable oils (about 40-50 grams per day). Limit limiting meat and meat products, concentrated broth, saturated with extractives, sugar, white bread, confectionery, as well as other high-calorie, but biologically low-value food (bread instead of bread - baked bread from wheat or barley).
6. Ultimately saturate your diet with raw foods or juices that have enzymatic activity; low-calorie, rough, unprocessed, but biologically valuable food containing a significant amount of fiber, because the prolonged shaking of the secretory apparatus of the stomach with a diet containing low-physiological pathogens of appetite adversely affects the functioning of the stomach. It must be remembered that fiber is not a ballast substance. It is just necessary for normal digestion and helps to remove excess cholesterol from the body. One of the reasons for the increase in the incidence of atherosclerosis is that the food of a modern person contains much less fiber than necessary. And it is very important to introduce fiber of grain crops, which contributes to the development of useful microflora.
7. Maintain an optimal acid-base balance with predominance of alkaline food. A plentiful amount of vegetables and fruits satisfies this need.
8. Contrasting diets are very useful, for example, unloading diets - apple (2 kg of apples a day), dairy (1,5-2 l), rice-compote, etc.
9. Do not eat too much at one time. Digestive juices are not able to process a large amount of food, and the activity of the enzymes themselves is markedly reduced. Therefore, you must eat from four to seven times a day. But the last meal should be two or three hours before bedtime.
10. It is necessary to chew food slowly and thoroughly. This is important as much as what you eat. Learn to eat without hurrying, focusing on the dental apparatus and chewing food until it turns into a gentle gruel. From time to time stop: maybe enough eaten? Our body has inherited a bad habit from its distant ancestors - it is ready to be saturated for future use. So do not trust his desires and leave the table with a slight sense of hunger.
11. Regularly watch your weight, keep it at the optimum level with the help of floor scales.
12. Systematically spend the dosed fasting (once a week for a day).
13. Strive to ensure that each dish is not only useful and tasty, but also beautifully designed.
14. It is impossible to switch to a new diet swiftly, there is no need to break the established traditions for years. Isolation of enzymes and digestive juices is an automatic mechanism designed to process certain foods, their ratio and volume. Unexpected changes can take the enzyme system by surprise, and then there will be a deficit of stimulants, indigestion, loss of confidence in the prescribed diet. To change the diet should be gradually, little by little, to enable the organs of the gastrointestinal tract to rebuild their work in accordance with new requirements. It is easiest to start a new diet after a short starvation (one to three days).
15. Before eating, it is useful for 10-15 minutes to exercise breathing exercises, which will calm you, distract from the worries and anxieties of the day. If you are seriously upset by something, spend a fleeting session of psychotherapy in addition to breathing exercises. Think about something pleasant - an event, a fact, a person, consider the object in all its details, savor the positive emotion, until it finally dislodges the negative.
16. After the meal, it is necessary to clean the mouth of food residues, thoroughly rinsing it with water and using a toothpick, if necessary. Perhaps, the food here and there will remain, so it is useful to hold in your mouth for 10-15 minutes a date bone, chew the chewing gum. The mouth is further cleansed, and the alkaline saliva that is released prevents the activity of microorganisms that produce tooth-decaying acids.
17. The first breakfast should not be early. The gastrointestinal tract is the most intensely working organ, in fact, it rests only at night, it is advisable to add to it the rest time, to lengthen the gap between dinner and breakfast.
18. Breakfast, lunch and dinner are preferable to one or a family, friends, in a relaxed, relaxed atmosphere. It is very important. And that's why. The team for the production and allocation of juices, given by the brain, goes through the autonomic nervous system, in particular, through the vagus nerve. The stressful state of the nervous system can cause misalignment of optimal control and lead to gastrointestinal diseases. "Leave all your worries in the hall before you go into the dining room," writes the famous English physiologist Justina Glase, "otherwise you'll swallow negative emotions along with the food, which means that slowly, but continuously, take poison." And we need to eat so as to prolong our life.