The Proper Breakfast, Lunch, and Dinner of a Poker Player
In the first article about a proper diet, the 2CardsCollege nutritionist studied the set of nutrients necessary for the brain’s effective functioning and showed how to convert this set into meals. For the second article, we’ve asked the expert to set out a menu for each meal, simple but healthy dishes!
Breakfast: the morning does not begin with coffee
Breakfast is the most important part of your daily diet, so plan it with some responsibility! Drink a glass of water right after you wake up, half-an-hour before the breakfast. That will be the right start to the day.
Examples of a classic breakfast:
The first option (a good lazy breakfast with minimal effort and time spent):
Oatmeal with water (10 tablespoons will make 2 servings of grains), 1 spoon of honey (0.5 servings of sugar), 2 teaspoons of chopped nuts (0.5 servings), raisins, dried apricots (0.5 servings of fruit). Wheat bread (1 slice will be 1 serving of grains), 1 slice of cheese (0.5 servings of dairy), butter (0.5 serving of milk).
The second option (for those who like dairy)
Low-fat cottage cheese (2% fat, 1.5 s) with raisins (0.25 s), apricots (0.25 s), sugar (0.5 s), and sour cream (0.5 s). Bread (1 s), 1 slice of cheese (0.5 s), butter (0.5 s).
The third option (medium option, teenager breakfast):
Wheat flakes (2 s), milk (1 s), a spoon of honey (1 s), toast (1 s), 2 slices of cheese (1 s).
Choose food in order to make it tasty because breakfast doesn’t only charge you with the nutrients, it also makes up the emotional tone for the entire day.
Two hours after breakfast, drink a glass of juice (fruit or vegetable, it depends on the daily menu, 1 s) with a plain sandwich with rye bread (1 s) and 2 slices of cheese (1 s).
The calories per serving are calculate according to this table:
The number of calories for men:
(9.99 * Weight (kg) + 6.25 * Height (cm) – 4.92 * age + 5) * 1,375 – for the first 2 weeks of an eutrophy
(9.99 * Weight (kg) + 6.25 * Height (cm) – 4.92 * age + 5) * 1.2 – subsequently
And for women:
(9.99 * Weight (kg) + 6.25 * Height (cm) – 4.92 * age – 161) * 1,375 – for the first 2 weeks of an eutrophy
(9.99 * Weight (kg) + 6.25 * Height (cm) – 4.92 * age – 161) * 1.2 – subsequently
C-bet for banquet
Let’s divide lunches into two groups: with the first course and without one. Include hot first courses in your diet at least three times a week.
The first option (with soup):
Soup with potatoes and vegetables with chicken broth (2 s of vegetables, 1 s of potatoes, 0.5 s soup), bread (1 s), boiled chicken from the broth (1 s), vegetable salad (1 s).
Simple, intuitive option. Vegetable soup can be replaced with another one, but do not overdo on the fatty broth.
The second option (soup-less):
Chicken cutlet (1,5 s), rice (1 s), vegetable salad (2 s).
The simple principle of creating an alternative lunch: meat + side dish + vegetables. This option assumes smaller portions and is another reason to remember that allocating portions of the daily meals works best if planned in advance.
Two hours after lunch, drink a glass of milk or eat some yogurt. Then sit down to play and get ready for dinner.
Dinner and small pieces of the puzzle
At least 3 hours must pass between dinner and bedtime. Keep this in mind when drawing up the plan of your diet and daily routine. This makes eating tough-to-digest foods possible!
Tip: the leftover dinner will suit for the next lunch. Cooking lunch and dinner at the same time and for a few days in advance will save you time.
The first option (single dish, easy to cook):
Potatoes (1.5 s), baked with meat (1 s), mushrooms (1 s), and sour cream (0.5 s).
The second option:
Buckwheat grains (1 s), fried fish (1.5 s), vegetable salad (1.5 s).
Eat fish at least once a week.
Important points:
While working at the computer, eat something out of the above items (1 combination):
Option 1: large apple + banana / orange
Option 2: Two kiwi + banana / orange
Option 3: + kiwi apple.
If the main courses did not contain nuts, you can eat half a handful of them during work (combine peanuts, cashews, hazelnuts, one Brazilian nut).
In order to help the body with stocking the glucose necessary for the brain, add the obligatory one-hour walk (more hours will be even better).
***
A balanced diet is a way to increase productivity and strengthen the brain in order to prepare the body for mental stress. Naturally, switching to a balanced diet is not a matter of one day. If you have been eating very little before, the prescribed number of daily servings will seem impossible to handle at first.
During the first week the restructuring, activity of gastric enzymes will have occurred and soon the body will completely adapt to eating by the clock. Nutrients will begin to replenish the stock. A week after that, the body will arrive at the optimal condition for productive work and handling mental stress.
Good luck and good health.
