Today, the 9th day of our marathon, so let’s take a look at one of the most common questions about diet. Is it really good? Some people will boldly say that if you want to lose weight, you have to avoid everything, and the second part says it does not matter. The correct question, however, is what bread to choose.
Bread can be found in shops in plenty of quantity, so you have to concentrate mainly on what flour it is made of. In order for the body to benefit, it must have a high proportion of fiber. Try to find content in the composition. This should be six or more percent fiber, ie six grams per 100 grams of product.
What you should definitely avoid according to this article is the basic white pastry – popular rolls, rolls, baguettes or Kaiser roll. This will only give your body empty calories and minimum fiber.
On the other hand, quality whole wheat or rye bread is the source of fiber, vitamin B6, E, zinc or magnesium. Additionally, it has a lower glycemic index, so it will feed you for a longer time.
Take care of your favorite puffed rice sandwiches. They contain more energy than ordinary bread. They are sold in small portions, but the unfavorable glycemic index turns this advantage. You can hardly stay at one of the sandwiches because he will soon be out. Only wholegrain delicate bread – so-called crispbread- is recommended.
You do not have to avoid baking, however, but only whole wheat and in adequate quantities. Do not prefer to dine for dinner.
Dining menu on the 9th day
The sample menu that we bring you daily is only indicative. Everyone has different needs and therefore can not satisfy everyone, but he can help you.
This is designed for a 70-kilogram woman who has a sedentary job and a five-meal diet a day. Men should be about a third more in all portions.
In the recommended meal menu, you will find five different meals each day so you can combine them according to your taste, but also your possibilities and time. If you do not mind eating the same food several times in a row, you can customize the menu.
The energy value will always be around 6,000 kJ (remember that the oil value is also calculated in the pellet). The nutritional composition is rich in fats (40-50 g/day) and protein (90-105 g/day). Dining menu has a reduced carbohydrate content (100-130 g/day).
Download the shopping list for this week Remember that the last meal should be 2.5 to 3 hours before bedtime. If you do not sleep until later, do not be afraid to eat in the evening. This last meal should be made up of vegetables and less protein – such as a vegetable salad with a piece of cheese. Fruit and vegetables can be varied in the menu according to the seasonal menu.
Today, the nutrition specialist included strawberries, which are among the fruits with the lowest sugar content. They are main sources of vitamin C, folic acid, potassium, and iron. Strawberries act diuretically (increase urine output) and have alkalizing effects that promote urinary excretion, therefore they are suitable for gout disease.
Recommended meal for today
|Breakfast – morning strawberry smoothie
Pour milk into the blender (250 ml), add a handful of frozen strawberries, 2-3 tablespoons of flakes and honey. We all mix well.
Snack – figs with almonds
Put a handful of dried figs (30 g) and natural almonds (1 tablespoon) into the box.
Lunch – Cod with spinach
Put 1 filet of cod on the baking sheet and bake it in the oven. Put the cod on the lemon and just sprinkle it with a handful of spinach just before taking it out of the oven. Serve with boiled potatoes (200 g).
Snack – cheese with an arugula
Put the mozzarella cheese (1 package) on the wheels, add a hand (unlimited quantity) and basil leaves (several leaves).
Dinner – vegetable ratatouille
200 g of a vegetable mixture is prepared in the pan so that we cut zucchini, eggplant, tomatoes and add tomato paste. Serve with an egg-eye (1 egg).
Exercises on Day 9
On this day, we chose a little untraditional movement for you. Instead of driving, take the stairs a couple of times. Those who are more proficient can run away.
We will focus on the abdominal muscles when we are home-grown. Practice two effective exercises that will help you in shaping often problematic parts of your body.
1st exercise – strengthening the abdominal muscles
This movement reminds a little rowing. Sit down, take a stick or broth from the broomstick, bend, pull your legs over the ground and stick in the abdomen. Strain the legs with the exhale, and the rod is traversed by the legs, bend again and hold the stretched legs above the ground. Then kick the legs again and the pole is crawled over the legs, bend, pull the pole towards the stomach, the legs are tilted and above the ground. This is repeated several times.
The recommended number of repetitions is 10 to 20, two to four series, but of course, it depends on whether you start with the exercise or you are strengthening for a long time.
2nd exercise – strengthening oblique abdominal muscles
Sit down, your feet are resting on the floor with the entire surface of the foot. Below the shoulder, put overball, slightly bend, but do not lie on the ball. Tie your hands together, the elbows point to the sides and alternately dial to the right and the left. Breath is short and adapted to the speed of movement.
The recommended number of repetitions is 10 to 20, two to four, but the same is true of the first practice. Select the number according to your skill.