Return to Adam’s state

1. food, it is better to eat at the same time, 2-3 times, without snacks, do not eat 3 hours before bedtime, chew food well. Do not be distracted by the phone or TV, this is a scheme of 8\16 (natural intermittent fasting is obtained)
2. measure once the amount of calories/fats/proteins/fiber/complex carbs in your diet, it should be 1800/90/80/30/140 grams per day or similar for weight 60 kg, often do not get enough proteins and fiber
3. stool preferably once a day, if not, increase fiber (vegetables, herbs, fruits). this is the most correct detox. Good functioning of the gastrointestinal tract is the most important thing, basis of immunity
4. a glass of warm water 30 minutes before meals (triggers metabolism and compensates for fluid loss during the night)
5. you need to get the necessary daily dose of magnesium and potassium from food, these are very important minerals for the body
6. eliminate alcohol, smoking, sugar(all this has a drug effect, is addictive and very harmful)
7. you need to check for parasites in the small intestine (because of this, vitamin and mineral deficiencies)
8. If you feel hungry outside of your main meal time, drink some warm water first, this will relieve this feeling
9. monitor the content of sugar and salt in products, there is often an implicit content (juices, yogurts, sausages, sausages, for example)
10. eat a fermented product at least once a day (for example, a spoonful of sauerkraut, these are probiotics)
11. once a year tests, ferritin, d3, sugar, cholesterol, thyroid, gallbladder ultrasound, liver, kidneys, urine, total blood, homocysteine
12. 10 min per day deep abdominal breathing (diaphragm movement) 8s inhalation, 8s hold, 8s exhalation, 8s hold (this is a massage of the internal organs and relieves stress cortisol)
13. Before going to bed, raise your legs above your head for 10 minutes (also helps with varicose veins)
14. Long walks for 2-3 hours at least once a week (lymph movement) or buy a path home
15. If you work at a computer and your vision deteriorates, then do the “blood pump” exercise every hour, the blood to the head increases (also helps with varicose veins) and “8”, “rapid blinking” for eyes
16. It is advisable to go to bed no later than 22, a good sleep is very important
17. If you have sedentary work, it is advisable to do a light warm-up every hour, for example, squats (this is for blood vessels, train your legs this is the most important thing too)
18. make it a way of life, not a temporary remedy. after 2 years you will achieve the result, because diets can greatly unbalance and confuse a person
19. in the cold period you can additionally take vitamin d3, because the day is short. if from 2000 units it is better with vitamin k2 (correctly distributes the released calcium)
20. there are natural supplements: flaxseed oil (omega3), walnuts (omega3), pumpkin seeds (magnesium), sunflower seeds (vit b9), sauerkraut (probiotics), hibiscus (vessels)
21. you need to remember about acrylamide in products, its accumulation causes oncology, it is a neurotoxin (chips, crackers, fried potatoes, cigarettes, substitutes of coffee, croutons, toast, cookies)
22. oral care is necessary, because poor condition leads to heart attacks/strokes, there is a connection
23. need to use iodized salt

daily requirement of vitamins: C 80 mg, A 800 mcg, B1 1 mg, B2 1 mg, B3 15 mg, B5 10 mg, B6 1.5 mg, B9 200 mcg, B12 2.4 mcg, E 15 mg, d3 20 mcg, K 120 mcg
daily requirement of minerals: zinc 10 mg, magnesium 400 mg, iodine 150 mcg, potassium 3 g, selenium 50 mcg, iron 20 mg, calcium 1 g, omega3 2 g
recommended amount per day: sugar 25 g, salt 5 g, cholesterol 300 mg

for example, a diet plan: for breakfast, boil an egg, buckwheat\oatmeal, sandwich with black bread and cheese, pumpkin seeds, kiwi, for lunch potatoes with skin, salad, red fish/lightly salted herring, sunflower seeds, apple for dinner cottage cheese with sour cream, walnuts, milk. Total 1800 calories, 80 g protein, 90 g fat, 30 g fiber, 140 g complex carbs, norm for vitamins\minerals. This is for a weight of 60 kg

1 egg
cholesterol 180 mg, selenium 15 mcg, fat 5 g, protein 6 g, vitamin A, D, B2, B5, B7, B9, B12, E, iron, 70 calories, calcium, zinc, iodine, magnesium

cottage cheese 100 g
magnesium, calcium, fats 7 g, proteins 17 g, vitamins A, B2, B12, B5, B1, B6, PP, 150 calories, potassium, selenium, zinc, iron, carbohydrates 3 g

milk 100 g
proteins 3 g, fats 3 g, 60 calories, calcium, potassium, vitamin B12, B2, A, D, B1, B5, magnesium, iodine, selenium, zinc, carbohydrates 5 g

red fish 50 g
proteins 10 g, fats 7 g, vitamin A, D, B12 (den nor), B3, B6, E, iron, zinc, selenium 25 mcg, potassium, magnesium, omega3 1 g, 100 calories, iodine

lightly salted herring 50 g
proteins 9 g, fats 8 g, omega3 1 g, vitamin D, B12 (den nor), B3, B6, A, E, selenium 25 mcg, iodine, 100 calories, potassium, magnesium, zinc, iron

walnut 30 g
magnesium, zinc, vitamin E, B6, B9, B1, K, PP, fat 20 g, protein 5 g, omega 3 3 g (den nor), omega 6 10 g, fiber, potassium, 200 calories, carbohydrates 4 g

boiled buckwheat 200 g
magnesium, potassium, protein 7 g, fat 1 g, vitamin B1, B2, B3, B2, B6, B9, E, P, zinc, iron, carbohydrates 40 g, 190 calories, fiber 6 g, calcium

oatmeal 200 g
magnesium, potassium, iron, zinc, proteins 6 g, fats 6 g, vitamin B1, B3, B5, B6, B9, E, carbohydrates 20 g, 100 calories, fiber 3 g, calcium, selenium

2 boiled potatoes with skin (preferably red) 200 g
proteins 5 g, carbohydrates 46 g, fiber 5 g, vitamin C, B6, B1, B2, B3, B9, potassium 1300 mg, magnesium, iron, 210 calories, zinc, selenium, iodine

pumpkin seeds 30 g
170 calories, protein 9 g, fat 14 g, fiber, omega3, omega6, magnesium 230 mg, zinc, iron, potassium, vitamin E, B1, B2, B3, K, B6, B9 30 mg, selenium, calcium, carbohydrates 4 g

sour cream 50 g
fat 10 g, protein, vitamin A, D, B2, B12, B9, B5, K, E, calcium, potassium, magnesium, 100 calories, selenium, selenium, carbohydrates 2 g

butter 5 g
fat 4 g, vitamin A, D, E, K2, B5, B12, 35 calories

hard cheese 10 g
vitamin A, D, B12, K2, B2, B3, calcium, zinc, protein 3 g, fat 3 g, 45 calories, magnesium, potassium, selenium, iron

black bread 30 g (slice)
vitamin E, B1, B3, B6, B2, B9, magnesium, iron, proteins 2 g, fats 1 g, carbohydrates 15 g, fiber 2 g, 70 calories, potassium, zinc, selenium, calcium

sunflower seeds 30 g
proteins 6 g, fats 14 g, vitamin E, B9 60 mcg, B3, B6, B1, B5, iron, zinc, selenium 17 mcg, magnesium 100 mg, 170 calories, potassium, calcium, carbohydrates 6 g

1 apple 150g
80 calories, sugars 15 g, fiber 4g, vitamins C, K, B6, B6, B1, B2, B9, A, E, H, PP, potassium 150 mg

1 Kiwi 80 g
50 calories, cellulose 3 g, vitamin C 75 mg (day norm), K, E, B9, B6, B1, B2, PP, A, potassium 250 mg, actinidin

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