What do you need to eat in the evening to wake up full of energy in the morning?

In the "Food Rules" section of the "Morning with Inter" program, journalist Vera Borsuk continues the experiment: she tries get rid of bad eating habits and develop good ones - those that will help maintain health and strengthen immunity.

A proper lunch should come three and a half to four hours after breakfast. "It should definitely contain a salad of fresh seasonal vegetables.", - says expert of the "Food Rules" column, gastroenterologist Larisa Boychenko. It can be carrots, beets, pumpkin, celery, radish, all types of cabbage. It is not necessary to buy greenhouse tomatoes and cucumbers. “The salad should be dressed with olive oil, - continues Larisa Boychenko. – Sunflower, corn - any unrefined oil will work too. Vegetables with oil have a choleretic effect. "

From meat - beef, veal, poultry, rabbit... Those who do not eat meat can eat a salad with a piece of bread. It is only desirable that it be whole grain.

“And, of course, first courses are important for lunch, - the expert continues. – It is very good if the soup or borscht is lean, because vegetable broths help well in the digestion of food. I am often asked: why do Europeans not eat the former? Yes. Don't eat. But all this is because in Europe they eat vegetables and fruits in incredible quantities. Although they also have soups, cream soups. "

Soup and borscht in broth should be cooked only from poultry and not consumed daily. “Meat broths have an extractive effect, that is, they make the stomach work more actively, - explains Larisa Boychenko. – The release of large amounts of gastric juice, if it is not required for the digestion of food, leads to damage to the gastric mucosa. Therefore, meat broths can be used healthy, but, for example, three times a week. "

Dinner should also be three and a half hours after lunch. “The best dinner is thermally processed seasonal vegetables in any form: boiled, steamed, stewed, baked in the oven, grilled, - says Larisa Boychenko. – And white fish. That's just white fish, I would like people to eat almost every day. Sparingly cooked white fish - not fried, but baked or stewed, along with heat-treated vegetables is very easy to digest, provides the maximum amount of nutrients and does not burden the digestive system ". Such food will help restore all processes in the body overnight. And you will wake up cheerful, not overwhelmed.

“I understand now that the conventional wisdom about the high cost of proper nutrition is a myth., - says Vera Borsuk. – See for yourself: frozen hake or pollock cost 60-70 hryvnia per kilogram, this is enough for one person for a week. That is, for dinner you will spend 10 hryvnia on fish and the same amount on vegetables, because we do not eat whole cabbage or beets at a time. For example, I love making assorted vegetables. And it is not only inexpensive, but also delicious! "

Why forget about snacks between lunch and dinner? What should be the amount of food eaten? And what tea is healthier than lemon in terms of the amount of vitamins, but costs a penny? Look in today's edition of the Food Rules section of the Morning with Inter program: https://youtu.be/c_zuo6obwPw

Next Thursday, May 21, Vera Borsuk will talk about how the transition to a healthy diet and giving up bad habits in a month affected her blood counts. What difficulties she faced and how the experiment affected her budget. Don't miss - Food Rules in the Morning with Inter program on Thursdays.