6 ideas of the perfect meal for dinner

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Acting is a dietitian, gastroenterologist, therapist, naturopath and aromatherapist, health -a is a integrative drug with a holistic approach. And now, both physical and mental, nutrition and much more, will share our knowledge in the field of health.

In this material, he will talk about which dishes of the family are most suitable for dinner.

“You eat a little at lunch, at dinner – it is better to sleep less and to sleep from dinner,” says the famous politician, scientist and writer Benjamin Franklin’s wise expression. Indeed, late and volumetric dinner can cause great damage to our health. Why should you pay attention to the composition and volume of the dishes we consume in the evening?

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What should be dinner?

All in nature are cyclical: activity periods are alternatives with periods of decrease. Our digestive system is not an exception. In addition to their enzymes, the digestive organs themselves decrease significantly during daytime, evenings and especially at night. Therefore, the most stomach juice occurs between 12:30 and 13:30, and therefore the biggest meal should fall for a lunch.

According to biojenic rhythms, during the activation of night hormones (about an hour after falling asleep), digestion and absorption should be completed, then synthesis processes begin to restore deterioration and begin to form new structural elements in our cells. For example, the most active growth of muscle tissue occurs exactly under the guidance of one night hormone – somatotropin. Moreover, amino acids that use the energy consumed in these processes occur long before that and they do not have time to come from the dinner we absorb.

After the discontinuation of digestive processes, night hormone melaton begins the work of melaton, which regulates only the cycles of sleep and alertness, which is also one of the most powerful antioxidants and affects our immunity and metabolism. So you will not be late for dinner and you need to try to make up products that are easily digested.

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Best dinner products

It is important to remember what Digail is not in what a person eats. Free and unsuccessful foods in Time can cause great damage to the body, initiate fermentation and decay processes, violating the work of internal organs and systems, leading to inflammation and dysbiosis. To choose optimal products for dinner, let’s find out how much we need to digest them and how easily the digestive system will deal with them.

It is important to remember that it is the most difficult to digest animal proteins (an average of 4 to 6 hours). In addition, in combination with oils, the process is postponed longer and can reach up to 10-12 or more hours. Excavation and extension of its time may even disturb the volumetric parts, complex combinations of products and weak chewing. Do not drink protein dishes, especially cold drinks.

The easiest of animals from animal proteins is eggs (you only need to prepare them to keep the yellow liquid), fish (best damp light salt) and seafood.

Plant protein products such as cereals and legumes are digested and absorbed (an average of 2-2.5 hours). It is better to choose gluten -free cereal plants such as peas, cinema, amaranth, all grain rice, millet and legumes – peas, puree, lentils and chickpeas.

Pre -mechanical and thermal processing and fermentation of the products also affect the assimilation rate. Pirzola and pre -muttered meals will be absorbed faster. Frying dishes are digested for a long time and the digestive organs come to work too much. However, boiled, cooked or steamed vegetables can be treated quickly and quickly with our digestive system (from 50 minutes to 1.5 hours). Both root plants and fruits (sweet battery, beet, tsukini, zucchini, zucchini) and green vegetables and brochures (broccoli, white and colored cabbage, patch beans, spinach).

Try to choose all products to cook and avoid the use of refined and flour as well as industrial dairy products and sauces. In addition to excess sugar, they also increase the insulin level that can quickly turn into extra pounds, at the same time an antagonist of night hormones and complex their work.

It is important to ensure that the gallbladder works to improve digestive processes. As a result, it is necessary not only for the digestion and assimilation of fats, but also to activate the work of pancreatic enzymes responsible for the digestion of fat, protein and carbohydrates. For good bile secretion, it is important to drink a glass of hot water 15-20 minutes before meals and add pain, appropriate oil and fiber to dishes that will encourage reducing. Moreover, as bites, you can choose vegetables such as white cabbage, radishes, bitter herbs (Rugula), not only onions and garlic. It is important to remember that the gallbladder is the most nervous organ that is spasmodic and starts to work badly with stress. Therefore, it is important to calm down before eating, breathe with a slowly extended breath or “square” method and walk the projection area for the gallbladder for relaxation.

Raw plant products in the form of salads are very useful for dinner. They not only improve the digestive processes, but also increase the satiety of dishes, and prevent the stomach from being filling and overturning with useful tissue.

It is important to chew food slowly and in a calm situation, not to be disturbed by instruments and foreign conversations.

It is useful to prepare home sauces to improve the taste and increase the nutritional intensity and better absorption of food. For preparations, you can use healthy fat – prepared hazelnuts and seeds, bitter (onions, garlic, mustard), spicy herbs, spices and greens and salt resources that are replaced with natural fermentation or ground moss natural soy soy sauce.

What delicious and healthy dinner meals can be prepared to feed the body with the necessary nutrients and easily digest them?

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Salad “designer”

The lightest and fastest meal for dinner. Such a salad is based – leafy vegetables and herbs, cereals, raw and cooked vegetables. If desired, farming eggs, a few pieces of light salted salmon or shrimp can be added. Plant is the most suitable one of the protein products, Tofu or legumes (seedlings, fresh or boiled).

Here, a light and satisfying salad with Arugula and Kinoa is described below how to prepare a “designer”.

Contents:

– 100 G ROCKA

– 2 tablespoons kinoa (can be replaced with brown rice)

– 1 average cucumber

-1-2 tablespoons fresh green peas or green beans can not be able to do (masha, chickpeas or lentil seedlings)

– 1 avocado

Preparation:

Cut cucumbers and avocado with cubes, add cinema, peas and arugula.

For such a salad fuel supply, you can prepare a homemade tahini sauce. You will need it for this:

– 1 tablespoon unrefined olives

– 2 tablespoons of ground sesame seeds

– Half a glass of water

– Tasting spicy herbs (eg, thyme)

– chopped garlic

– lemon juice

– soy sauce (or earth algae)

– black pepper.

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Boiled or cooked vegetables

You can prepare cooked sweet potatoes (battery) for a more satisfying dinner.

Contents:

– 2 sweet potatoes (Batta)

– 1 tablespoon ghee oil

– 0.5 teaspoons dried garlic

– 1 teaspoon of Italian herbs

Preparation:

1. Wash thoroughly under the flowing water with a brush.

2. Cut Batting with long thin rods with skin, grease ghee oil, sprinkle with spices.

3. Mix and release for 10-15 minutes.

4. Heat the oven to 200 degrees.

5. Bake on a baking tray covered with parchment paper for about 30 minutes.

6. 15 minutes after starting cooking, turn to the other side and let it be fried.

7. Put the cooked battery on a plate, add Ghee oil, chopped garlic and greens, sprinkle with previously soaked pumpkin seeds.

Such a meal goes well with a sazaty cabbage salad (cooked without the best salt) or a damp salad (with the addition of raw beets and carrots).

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Salt -free cabbage pickle

Contents:

– 1 small white cabbage

– 1 average carrot

– 4 cloves garlic

– Association and Cumin Seed

– This

Preparation:

1. Small cabbage and skillfully chop.

2. Grate carrots on the grater.

3. Add 4 cloves garlic.

4. Pour the water above the cabbage level about 0.5 cm above, cover it with a plate and put the load on it.

5. Leave at room temperature for 2-3 days, periodically mix the air and release it.

6. Cabbage will be ready as soon as the air bubbles stop forming and the cabbage settles to the bottom.

7.

Storage cabbage in the refrigerator.

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CREAM-SUP made of colored cabbage and zucchini

Vegetable creamy, gastrointestinal tract problems are suitable for people with problems and will also help to relax and enter a good dream.

Contents:

– 200 g cauliflower

– 100 g pumpkin

– 1 onion

– 1 carrot

– 1 clove garlic

– Tablespoon olives unrefined oil

– 1 liter of water

– Half a glass of coconut milk (optional)

– Tasting salt, pepper.

Preparation:

1. Remove cabbage to the flower clusters, cut the pumpkins with cubes.

Cook vegetables up to half.

In a third pan, pass a finely chopped onion and grated carrots until gold, add water and extinguish for 5 minutes.

4. Place all vegetables in a mixer and grind.

5. Dilute the remaining vegetable puree to the desired consistency, add coconut milk and heat to the desired temperature.

6. Sprinkle the finished soup with cedar peanuts, masha sprouts, chopped herbs and garlic.

In addition to such a soup, a raw beet salad (or radio -radi), which was previously cleaned and cut into slices and then stuck with a pesto and decorated with acidic fruits (cranberries), is perfect.

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Home sauce pesto

Contents:

– Big Basilica

– 2 handfuls of cedar hazelnuts

– 1 spoon of olive oil

– Half lemon juice

– A little soy sauce

Preparation:

All components are mixed and beaten in a mixer until a homogeneous mass.

Cold soups from plant components will also be relevant in hot summer months and those who want to build.

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SEE OKROSHKA

Contents:

– 2 fresh pumpkin (you can change Tsukini)

– 1 avocado

– 2 medium cucumbers

– 5 radishes

– 6 cherry tomatoes

– Dill, parsley, green onion greens.

Preparation:

1. We cut the pumpkins with cubes and then think that they make them similar to boiled potatoes.

2. Cucumbers are also cut into cubes.

3. Radis and tomatoes are cut into 4 parts.

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“Walnut kefir”

Contents:

– 100 g raw cashew

– 800 ml of water

– a lemon juice

– 0.25 teaspoon of Dijon mustard

– Tasting pink Himalaya salt and pepper

Preparation:

Eat everything in a mixer until it reaches a homogeneous consistency. Add the chopped vegetables to “Hazelnut Kefir ve and sprinkle with herbs.