Everyone came across the situation when you write the dissertation and worry about eating; in such cases, snacks become our healthy dissertation help. Helpful snacks should not contain fast carbohydrates and a large amount of sugar. It is necessary to eliminate flour, oily food, snacks, and chips. Therefore, preference is better to give fresh fruits and vegetables, protein products, complex carbohydrates. They can satisfy for a long time but at the same time maintain a sense of vigor and ease, without harm to the digestive system.
Nuts are a very nutritious, helpful, and calorie snack, so it is better to eat at no more than 10 g. Conclusion: there are high levels of vitamins B3 and E and magnesium, potassium, and phosphorus that help concentrate on mental work. Regular use of nuts activates brain activity, improves memory, and stimulates performance. Also, nuts can lower cholesterol, normalize blood sugar levels, activate the operation of the sexual system, and prevent heart attacks and strokes.
2. Berries and fruits
Most fruits and berries contain fiber, as well as mineral components and vitamins. But at the same time, some of them have a lot of sugar, such as figs, bananas, persimmon, grapes. They are better to use in small doses and the morning. Tasty and valuable snacks as a dietary menu are grapefruit, watermelon, strawberry. As for the apple is used for a long time in the healthy diet, but, in addition to the high level of the vitamin complex, fiber and iron content, apple juice enhances appetite, which is not very good when weight loss. Therefore, when choosing berries and fruits as a good snack, you need to be more attentive not to harm your health.
As for vegetable dialing for a valuable and healthy snack, there are no restrictions at all. They can be used raw or after thermal processing in sufficiently large quantities. In vegetables, many fibers, vitamins, and antioxidants. Regular use of vegetables favorably affects the digestive system, provides an easy rejuvenating effect, and gives energy. Nutritionists advise necessarily to use broccoli, celery, eggplants, carrots, sweet peppers, and radishes. These vegetables are low-calorie products but, at the same time, the most valuable and affordable. They can also be prepared on the grill as a side dish, use as ingredients for salad or whole-grain sandwiches.
The popularity of smoothies came only in the last 5-7 years, but the Americans began to prepare him more than 50 years ago. This product is no different from baby food in the form of a liquid puree. Smoothies are vegetables shredded in a blender for convenient use. This option allows combining the most unusual products for the thickening of hunger, excavating slags, obtaining vitamins. Thus, people who, for some reason, can not eat solid vegetables prepare their good cocktails. The only caution is the ban on sweeteners, yogurts, or syrups. Also, do not forget about the need for teeth in the load – solid products are undesirable to exclude altogether.
5. Sandwiches with whole grain bread
The most convenient and usual beneficial snack is a sandwich or sandwich. When it is prepared, it is necessary to consider the fact that bread should be whole grain, and the filling must contain a lot of protein. So it will bring the maximum benefit and an extended sense of satiety. Most often, cheese, meat, and vegetables are used for a healthy snack: calcium, protein, and vitamins.
Sandwich with tomato and mozzarella (Caprese)
- whole-wheat bread;
- a tomato;
- mozzarella cheese;
- Salt, pepper, olive oil.
Cooking: Tomatoes and cheese cut into slices, basil (only leaves) Grind. Bread slightly smeared with oil (to reduce caloric content, oil can not be used), pepper, and lay out the salted tomatoes first, then basil, and from above cheese. Cover the second toast and fry on the grill.
6. Dried Fruits
A handful of dried fruits can replace up to 200 g of fresh berries depending on calorie content and content of vitamins, but it should be taken into account that they contain a lot of sugar. Therefore, you need to remember the rate of consumption, which is an individual indicator. The most useful are figs, prunes, raisins, Kurata, and dates.
7. Fruit chips
Fruit chips can be cooked at home or buy in specialized stores. The most popular snack is apple and banana slots. Their characteristics are very similar to dried fruits, which gives them versatility since 50 g of the product can replace 150-200 g of fresh fruits.
8. Dairy Products
A healthy snack is cottage cheese, natural yogurt without additives, and kefir. They contain many calcium and lactobacilli, which contribute to the normalization of the digestive process and provide teeth and bones with construction materials. Equality products snout quickly quench hunger without a feeling of gravity and discomfort.
9. Fitness bar
In composition, bars can be nuts or cereals. Both options are suitable for fast and useful snacks, but they are not recommended to abuse since chocolate, sweeteners, and concentrated sweet berries are often present in the composition. Therefore, before snacking, it is recommended to study the composition and calorie content of the product carefully.
Each athlete knows about the benefits of a snack of eggs. After all, protein is the main component for the growth of muscle mass and burning fatty tissue. However, it is worth limiting the yolk use since it contains a large amount of fat. Egg protein is a 100% protein of animal origin, which is indispensable for the human body.