Body & Health - fitness and teenage bodybuilding

12 Meat in the end of day
In the evening carbohydrates are acquired badly, therefore it is better to choose meat dishes. Also do not abuse vegetables - it long is digested, and you will go to sleep with the overflown stomach

13 Start supper with a salad
Vegetables never happen superfluous. Besides after salad you will eat much less heavy food, than usually. Besides, this easy aperitif by a supper can imperceptibly replace the basic dish. Believe: a full plate (about 400 grams) of the salad strewed by parmesan and filled by two spoons of a mix of an olive oil and wine vinegar will make you healthy and happy.

14 Fish day
Fish - is the best source of fiber, than meat: it has no harmful sated fats, but the fat acids omega-3, useful to nervous system and blood circulation. The main thing is to choose a low-fat fish: the sea perch, a pollack, a pike perch, a cod, a tuna, a river carp and a trout contain only 30-40 % of fat, whereas a mackerel, a herring and a sea red fish - about 80 %. Eat 100 grams of a fish two times a week, and seafood - crab meat and sea kale - 3-4 times a week in order to support a normal level of iodine in the organism.