4.Fats are needing in rations are less, that they are cholesterol rising.

 And in these serious myth are fault medical books and press, and they are true old and for today, and you must to know, that fat in organism not from fats, but from carbohydrates, and fatness meal as cooking oil free, constant using milk, and sour milk products with low fats and etc is lead to chronic deficits vitamins by fat dissolving groups A,D,E, K which are giving in organs consumable materials, and theirs deficits leading to hard stool bleeding for mucus nose membranes, gums, bad healing cuts and scratches, skin dryness, her itching, peeling. Daily norm for fats eating are 20 gr a bitter oil and 30-35 gr a vegetable.

5. Veggies are the way to health.

 And on real time, this meal s behaviours  ,and any extreme are bad for organism as a full avoiding from ration animal proteins, as too harmful, as his abundant.

 And not for everybody with bad health is using vegetarian meal ,as a constant system of meal, and not using for children,which are on active growing time ,where is importance different of proteins, for supporting apparatus and brain.

6.To get slim, not eat after 18.00

Myth, but a not most dangerous for health, and lots of peoples this avoiding helping managing for meal s behaviour, but not leading for weight normalizing, but by physiology a digestion a meal eating is needing before 2.5-3 hours till sleep that for organism ability her absorb.

7. Fried , without fats is most benefit meal.

 Its myth, its a affecting on us by advertisements , where is cooking oil free. And let s remember about pies, baked meal, and about a meat, baked in oil, or pergament, they are cooked without fats.

 And business here is in other, baked, fried dishes are not for everyday menu,that hard for digesting, a hard here,that meal is dehydrated and having more hard texture,that with boiled or stewed meal. In stomach meal of hard consistence is longer finding, than in stewed, boiled meal, and affecting on his manufacturing salted acid and ferments, and moving in bowel is ability just liquid contain by consistence comparing with soup-puree or kisel. Thus for digesting importance a  a meal consistence, and not a how she is fried or baked.on the grill pan, or coils.

 8. More in ration vegetables and fruits, thus are benefit and healthier our meal.

 It's a dangerous myth, yes, vegetable meal giving feeding for microflora, having benefit components, fibers adding, as benefit for bowel for cleaning.

And in many quantiles are not for our forces, and giving a big carbohydrate loading, on ferment apparatus a pancreas gland, exhausting resource for organ.Abundant hard fibers creating conditions for fermenting in bowel processes, inflammation happening and in result leading to the chronic disease for thick bowel, thus a such meal type will affect on obesity or support his.

 A save quantities for eating vegetable meal are 350-400 gr/day, and half is thermic manufactured as stewing, baking, and other ass additional to the base meal is on her eating time.

8. Porridges are weight increasing, thus avoid theirs from ration.

Porridges are different, as of high carbohydrates and affecting on the weight rise and synthesis of fats are manna and rice, and low carbohydrates as buckwheat, pearl, which of increasing weight are not affecting.

Porridges are not expensive, but benefit meal. And enter in you habit menu is importance. Fibers in porridges is needing for bowel for cleaning, and in porridges having importance micro elements , minerals, which are within many years  , that our ancestors received theirs ,thanks for porridges eaten every day ,  thus take example , and in fear for weight increease, select porridges with low carbohydrates  , but a most with fibers, and eat for health!

 And in result, am to say ,that avoiding from ration a meal, or abundant eating other, we are not thinking about results Proteins, fats, carbohydrates, vitamins of which our body built , needing in constant  updates , and his destroying leading to to diseases are heart, nerve, vessel, bone, endocrine and etc.Meal is must to be a different, full value by structure and very taste!

By Perehodtseva, gastroenterologist, gastroenterologic association member.

To slim with salad of red radish.

 Red radish is appreciating of taste and benefit substances, that on an old year's cure with juice of red radish are stomach problems, gout, obesity and cold. And miracle juice fighting edemas, removing from organism abundant liquid, and improve blood circulation, and useful effects this juice are using and today, as in red radish having vitamins and micro elements as phosphorus, mg, natrium, iron, thanks for these rich substances, she is supporting work for cardiovascular system, strengthening immunity and preventing cardiovascular problems.

And still in radish red are lots of fibres, that affecting on the bowel work and fighting organism with slags , toxins, bad cholesterol.

Still plus in vegetable, that increasing metabolism, and not allowing for fat depositing in problems zones of body. Thus, dietologists entering his in a program for weight lowering. A most benefit is burning radish red, and her young tops, and on season every day eat salads of radish red with vegetables, and dressing with vegetable oil.

Home doctor comments: And in despite for her benefit of gastrointestine, but in a few patients she is causing acuting for chronic disease, thus to slim with radish red as on the passion is avoiding, but if your stomach enduring this product ,thus eat his, but very care.

Golden middle.

 Add in everyday menu ration are vitamins groups B, taking part in fatty metabolism, vitamin C, as for  vital needing for strengthening blood vessels, vitamin P, regulating for penetration for blood vessels and strengthening capillaries and nicotinic acid, vitamins PP A compound  part for a few importance ferments, they are containing    in fatness meat kinds, fish, yeasts, bean, fatness curd, hibiscus drink, aronia. And date vitamins and amino acids, which normalizes metabolism for cholesterol enters in structure citoflavine, which prescribing for such patients with actovegine, stimulating regeneration for nerve tissue, and mexindol, rising a resistance  for nerve cells and myocard to oxygen starvation  in atherosclerosis for brain and coronary vessels. And less drink spirit drinks, not over eat, try to slim, these are for health excess dangerous are rising cholesterol level , and if you are enjoying walking till 10 .000 steps/day, you are decreasing a level for bad cholesterol, and on 25 percent rising a proportion for good, which preventing forming plaques on the arteries walls.

And take attention , that 4/5 for cholesterol synthesizing in organism, other entering with meal as animals of animal origin are fat, lard, fat meat, milk, creams, fromage, cheese, canned and condensed dishes, butter oil, caviar, egg yolks, sub products, broth strong, fat, and more theirs eating  thus a stronger rising level for common cholesterol in blood. And maybe to avoid these products for all time? No, without cholesterol we cannot to live, he is using for synthesizing lots of hormones, and for building cellular membranes are membranes.

Fasting days by gastroenterologists eyes.

 Great fasting days , are for a few weeks for orthodox changing lots for rules a life, as importance to keep soul life and avoiding secular entertaiments.Changing and meal ration, but what about are fasting days in gastric problems?

And on the fasting days all animal products avoiding as meat, bird, fish, sea meal, butter oil, all milk produced.And lots of patients asking what you are thought about these strict limits, am answering by consent. And avoiding are hard acutings for gastrointestinal as stomach ulcer, or small bowel, pancreatitis, gall stones, after surgery time, as on peritoneum organs. And in chronic gastric diseases, before fasting days needing consulting with a doctor. Am think, that fasting days are useful and rising vegetable meal as cleaning effect having for organism. And cholesterol lowering, and in result improving condition for nerve system, and rising ability to resist for stress. Improving metabolism and fat tissue quality lowering, that body mass lowering, leading to normalization arterial pressure and improving joints condition.

And my recommendations, who keeping, are fasting days.

And your ration base are fasting soups, porridges, cereals with low starch, but fibres with, micro elements are buckwheat, pearl, millet, oats. Dishes are boiled, stewed, and fry meal on the cooking time is dehydrating, that longer staying in stomach, tiring her secretion and motoric activity,  and saturation feeling beginning later, and we can to over eat.

Less eat salted meal, use her as additional the meal as sauerkraut in soups, cucumbers salted in rassolniks, salted meal abundant rising acidity stomach and hardens gall flow out and water delay in organism, that pressure is rising and stagnation in blood circulation as edemas.

Avoid products as of millet, rice, starch here are  much, is polysaccharide, which splitting till glucose and rising bowel swelling , that provoking acuting for chronic diseases .

Use traditional vegetables are cabbage, onion, beet, carrot, pumpkin, squash, vegetable oils, for matching dishes cooking.

Keep care with dried fruits and nuts, they are hard food, for bowel, and abundant her rising on swelling and fermenting, better add theirs are fewer porridges, vegetable ragout.

And a few recipes of dishes for fasting days and with advices.

Recipes given for one portion.

Pearl barley with apples.

120 gr pearl wet for 4 hours, cook in salted water for 40 min. And in pot melt 2 tea.sp. honey with 2 tbl.sp. vegetable oil, and cleaned, chopped from peel, seeds apple on 100 gr, bake his, and apply in porridge ready, mix, warm on weak fire under lid on 2 min.

Buckwheat porridge with dried apricots.

In pot stew in vegetable oil are shredding onion on 50 gr, after adding chopped dried apricots 50 gr, wetting in hot water, and boiled buckwheat 200 gr, mix, warm for 2 min under lid.

Soup-pumpkin purée.

Stew in vegetable oil onion 150 gr, add chopped pumpkin 150 gr, add water 250 gr, salt 5 gr, strew till ready, knead till purée in blender, add chopped green of petroselinum.

Fasting rassolnik.

Cook pearl barley 70 gr in salted water 500 ml till ready, in pan fry onion  50 gr,15 gr in vegetable oil , carrot 15 gr, salted cucumber 50 gr, add in pan to pearl, lead till boiling and infuse.

Cutlets of chickpeas /turkey peas/.

350 gr chickpeas wet in cold water for 12 hours, and to mince meat, or blender mix with onion /100 gr/, garlic piece, salt by taste and press. Form cutlets, roll in rusks grinded or dried bread grinded and fry in vegetable oil on weak fire, add in force meat of chickpeas a green cilantro and grinded pepper black by wish.

Vegetable ragout baked in packed.

Cabbage cut on cubes 1/4 of head, potato, carrot one piece every, onion. Add chopped garlic, chopped green of petroselinUM , dill, or dry. Add vegetables in packet for baking,add 2 tbl.sp. of water, and hermetically tie. Shake. For mix a contain. Add packet in form and in oven on 180C for 40 min.

Beet stewed.

50 gr onion chop, fry, mixing 5 min in vegetable oil 2 tbl.sp on middle fire , add shredding carrot 50 gr, beet 150 gr, add water 50 ml, fry 5 min. mixing, closing a lid and stew till evaporating water. Remove lid, salt, pepper vegetables, add chopped garlic 3 pieces, mix. Sprinkle chopped petroselinum, serve.

And am sharing with you are vitamins, minerals in cereals as they are giving and supporting work for bowel, and favourable microbiota, which importance for immunity.

By Perehodtseva, gastroenterologist.

Mineral substances in cereals contains are Natrium, kalium, ca, mg, phosphorus, iron.

Vitamins groups of mg, beta-carotene, B1, B2, PP.

1.Buckwheat nucleus.

Calium 167, calcium 70, mg 98, phosphorus 298, iron 8.0, beta-carotene 0, B1 0.53, B2 0.20, PP 4.19.

2.Prodel   Of buckwheat.

Calcium 48, phosphorus 253, iron 4.9, B1 0.42, B2 0,17, PP 3.76

3.Millet .

Natrium 39, calium 201, calcium 27, mg 101, 223 phosphorus, iron 7.0, beta-carotene 0.15, B1 0.62, B2 0.04, PP 1.55

4.Oats. Natrium 45, calium 292, calcium 64, mg 116, phosphorus 361, iron 3.9, B1 0.49, B2 0.04, PP 1.10 

5.Barley white.

Calium 172, calcium 38, mg 94, Phosphorus 323, iron 3.3, Beta carotene 0, B1 0.49, B2 0.06,PP 2.00

6. Barley yellow. Phosphorus 343, iron 1.6, B1 0.27, B2 0.08, PP 2.74

7. Peas. Calium 731, Calcium 89, Mg 88, 225 phosphorus, iron 7.0, Beta carotene 0.05, B1 0.90, B2 0.18, PP 2.37

8. Kidney beans.

Natrium 40, 1100 calium, calcium 150, mg 103, PP  541, iron 12.4, 0.02 Beta car, B1 0.50, B2 0.18, 2.10 PP.

But in buckwhea/ nucleuses are beta-carotene as 0.

Na -.

Prodel in Natrium -, calium -.

Pearl white Natrium -, beta carotene 0.

Barley yellow  are natrium, calium, calcium, mg are -.

Beta carotene 0.

. 

Habit nr 4 take eat breakfast.

 Taste breakfast is individual holiday in our life.By  Hatuki  Murakami.

Am never skipping breakfast, lunch, and dinner too. And have to do it. Remember if you are want to slim, keep in ideal form, thus regular eat. Regular and different is a base rule for healthy meal. Breakfast is importance in meat method, which affects on feeling hungry within a day, and on our metabolism. Morning meal eating lowering cortisol in the blood is stress hormone, concentration of which rising and on the morning hours. Stress situations, hungry, diets leading to manufacturing cortisol level, which leading to changing in metabolism, as a loosing muscle mass, and rising fatty mass in the belly region. Balanced breakfast helps weight lost, support muscle mass and gives you energy on the first half day. And if you  not eat after wake up, thus do not forcibly force itself, just move a meal method is on the time ,when you are hungry feeding, after morning run or after contrast shower, as am I doing. And excess breakfast is…  Do not necessarily every day eats oats porridge, breakfast need to be balanced, by structure, different enough and dense.  After such breakfast, you will saturate within a long tie and not breakdown on sweets. And in my chapter as recipes am offering are different useful breakfasts of eggs, curd, cereals, vegetables, and sandwiches. If we are eating on the morning something sweet with a  high hypoglycaemic index, and we are faster feeling hungry, in 20 minutes. So as  such products with a high hypoglycaemic index/HI/  from a 70 and higher are faster digesting, and faster rising glucose in blood, that and hormone insulin  hesitation in blood. And faster insulin jumps are obstacles for fat stocks ,thus we are not slimming. And products with a slowly absorbing carbohydrate with a low HI  are cereals whole cooking by al dente or sandwiches of whole grain bread, are slowly absorbing and causing wave hesitation a glucose level and insulin, that leading to saturation on an enough time  prolonged.Protein-fatty breakfasts as baked pudding, curds , curd with green, eggs dishes are omelets, frittata, fried with avocado, red, white fish, are almost not having carbohydrates, but feeling a saturation and gives energy for a few hours.

Balanced meal is a meal type, which giving for our organism are needing minerals , vitamins, and  certain ratio between proteins, fats, carbohydrates. Balanced meal preventing helping development a different chronic diseases and weight to control.

Non -drug miracle for a beautiful figure.

  As on my 74 y.old are 20 years am living in body flex system.As all begun on 2001 when my daughter  given me a book By  Greer Childers As a beautiful figure within 15 minutes a day.And read her am sicked  this best method for decreasing waist and slimming without starving and tired trainings. And though about, does a ideal figure possible without a forces? Yes,this is real, ys,gymnastic doing for 15 min a day, but results are awesome,and her importance secret is in breath and not in move. As less ten perc.peoples are knew,that deeply breathe in, that we are learned since a childhood a works here just breath cell, but this is not true, as importance in deep breath is belly affecting,as diaphragm in result lowering  down, and air deeply breathe in lungs,and breathe in is retracts belly, diaphragm going up, pushing our air from lungs. Am read,that oxygen burns fat, and am not interesting stay fat and having weak body, thus am learning aerobe breath.And attractiveness exercises for deep aerobe breath as body flex are these exercises doing in not mobility position as sit or stay.And breathe delay for ten min filling in blood oxygen gas and this is allowing widening arteries and ready cells to a most effective absorbing oxygen. As oxygen gas ready cells to the receive oxygen ,as vasodilating arteries.Thus oxygen gives a benefit. And this a most non -drug miracle for all wishers to slim and correct health, and am also interesting. As in a base for body flex exercise is lies combination for breath method and exercise for the stretching muscle groups, such you are burning an on fat deposits in an own problem places as on the hips, waist, buttocks. Aerobe breath doing as breathe in and breathe out, delay breath on ten sec,as on a breath delay we are retracting belly and receiving stretching pose, and looking not hard, and body flex loads are not joke. As exercise doing better on the morning on an empty stomach or on the evening and on an empty stomach. And let s begin!And importance secret here is in breathe.

1.Breathe out all air from lungs.

2.As faster and stronger breathe out through nose.

3. Faster breathe out all air from diaphragm through nose.

4. Delay breath on ten sec, retracts belly and doing stretching exercises.

5. Relax and breathe in.

As a first stretching exercise is Diamond , as pump up muscles for inside sides a pre shoulders. Hands before itself, parallelly for floor, touching just fingers,and as more stronger press with fingers an each other, calculate till ten, every exercise repeat are 3 times.

Second exercise is Seiko, pump up muscles for buttocks.As stand up on the knees, with hands lean in floor, spine not bend, right leg move to side under straight corner and knee not bend. Rise leg till a hip level, and pull to the front, like a pistol and not delay breath calculate to 8-10.

Third exercise is Boat as ready muscles of inside surface hip.Sit on the floor, separate straightened legs ,like word V  , hands put before itself with palms down, and not move with fingers from a floor, slowly incline as more lower. Delay breathe, calculate till ten.

Fourth Exercise.

As legs stretching, preventing forming cellulite .A lie on a spine, straightened  legs raise under straightened corner, feets are for the floor parallelly.A hands with pull legs to itself, as a how you can. Delay breathe, calculate till 12.

And in complex all are 12 exercises as Scissors, Leo, Ugly grimace, Cat.

And importance not lazy, and doing exercises everyday as on 15 min, result will delight you, as delighted me.

By Olga.

https://www.researchgate.net/publication/307661093_Influence_of_breathing_exercises_using_method_of_Body_Flex_by_Greer_Childers_on_to_the_selected_somatic_traits_of_women_with_overweight_and_obesity

About a balanced diet.

A ration with a rich of proteins and fiber are right select, if you are need to short a size of fats deposits in waist, share a Russian dietologists. As this type of obesity tied with metabolic destroys, and a high risks of much diseases,and specialists share,that you need to use chicken eggs, breast chicken, red lentil, tune, baked beans and almond.
Chicken breast , tune, eggs are proteins dietic source, almond is protein fats and lentil with beans are carbohydrates and fibers and together are getting balancing meal. And dietologis answered, that beans is better not to boil, bake is,that keeping benefit effects, and sweet gas drinks are avoiding, they are fast sources and risk carbohydrates, and use moderate physical loads,as swimming and sporty walks.

21.lie with a belly is on the ball as air cushion as hanging on his, as legs are not touching a bottom, and alternately stretching to itself are

bended in the knees legs, as after to squeeze ball between leg, and jump in water.
22.As exercises with a flippers in the small water,as from the stay position is on the breathe in as calmer alternately rising are not bended legs, as try to remove theirs from water, after same doing as sitting.
23. As on the waist level put is on the water before itself any not drowning item as swimming board, ball, air  cushion  and not bending a spine try to drown in water, as with palms to press of stretched hands.
24. As under water doing are dancing moves,as take for a base a favourite style for dances.
25.As taking shells, stones as stay on the one leg, groping items are on the bottom, catching with fingers of legs and transfer are in the hands.

Heart food.