Eyebright (Euphrasia) is a plant of short stature, which is related to the family Norichnikovye. Wild plantations of culture are found everywhere in the countries of Eastern and Central Europe. In the field of agriculture, grass is classified as a weed that is harmful to crops.

However, eyebright has long been trusted in medicine and is in great demand as one of the most healing remedies. The plant helps in the fight against eye diseases, as you can guess, judging by the name. In addition, it is used in the treatment of many other diseases. Since the overgrowth of grass can grow strongly, it is easy to plant unaffected areas in the garden with eyebright so that you always have an indispensable assistant nearby.

Description of the plant

Representatives of this species are annuals with a strong vertical rhizome, which goes deep and reliably clings to the soil. Haustoria take root. We are talking about parasitic shoots that feed on donor plants. For this reason, eyebright is a threat to cereals and other useful crops. The structure of the grass is arranged in such a way that its root processes develop due to nearby plants. The “donor” deprived of nutrients eventually dies. Eyebright develops even in the absence of haustoria, but this process takes much longer.

The straight stem branches in different directions and forms a low bush, reaching 5-50 cm in length. The fleecy red-brown shoots are covered with small opposite leaves with a petiole base. Ovate leaves are distinguished by slightly dissected serrated tips. In young specimens, foliage is located over the entire surface of the shoot, but over time, some of the plates in the lower part wither and begin to fall off.

At the end of summer, the tops of the shoots bloom with two-lipped buds, woven in the form of spikelets, which peep out of the leaf axils. The size of the inflorescences does not exceed 6-10 mm. The petals are colored purple-red stripes, and the lip has a yellow speck. The flowering period is a couple of months. Eyebright fruits, after ripening, resemble seed pods, where small grains are stored.

Types and varieties of eyebright with photo

More than 350 types of grass are mentioned in the classification system. Only a few types of eyebright, which have the most valuable medicinal properties, are cultivated as cultural gardeners of the personal plot.

Eyebright (Euphrasia rostkoviana)

This annual is characterized by a straight, branched stem. Its height is from 10 to 15 cm. Dark green sinewy leaves are covered with a relief pattern. Flowering lasts from July to September. Spotted petals with purple stripes. When the inflorescences dry out, a seed fruit is formed, filled with tiny brown grains with a ribbed skin.

Eyebright straight (Euphrasia stricta)

The main shoot practically does not branch out. The height of the bush does not exceed 35 cm. In the internodes of the brown-brown stems, petiole leaves are at the same distance from each other. They sit alone, are ovoid and have jagged ends. The color of the opened boots is presented in purple tones. The crown of the shoot is crowned with a dense, bright inflorescence. The culture blooms in June and pleases the owners with colorful shades until mid-autumn.

Growing eyebright

Eyebright is grown using seeds. Since the grass does not survive transplanting well, the material is sown directly into the ground. A favorable time to start sowing is April-November. Making winter sowing is much more effective, then the first shoots will hatch ahead of time, and the seedlings will bloom longer.

The seeds are lowered shallow grooves, gently pressed into the ground and sprinkled with earth on top. Wells with seeds are designated in any convenient way, otherwise the young shoots of eyebright will be easily confused with weeds in the future.

Eyebright care

In the natural environment, the place of growth of eyebright is considered to be mountain slopes, steppes and roadsides. In cultural performance, it is customary to plant annuals in sunny, well-lit areas. The shadow makes the culture sore and grow slowly.

Choose a soil of medium fertility. Swampy wet substrates have a detrimental effect on grass growth. The site is plowed, covered with sand and pebbles. Loam and sandy mounds are the best places where the acid reaction prevails for sowing seeds.

In temperate climatic regions, natural precipitation is quite enough for the normal development of eyebright. There is also no need to fertilize the crop.

Since the root shoots are dangerous for other plants, eyebright is placed at some distance from the main flower garden. At first, the crop is carefully weeded so that the weeds do not drown out its growth. Small blades of grass do not need to be pulled out. At the end of the season, the site is dug up and old bushes are removed. With the arrival of spring, the seedlings will sprout on their own, and eyebright will again fill the vacant territory.

The advantages of the plant include resistance to diseases and pests. Often, green shoots are eaten by aphids. To stop the spread of the parasite colony, the bushes are treated with insecticidal preparations or sprayed with soap and water. If aphids have caused serious harm and spoiled most of the cultivated plantings, the infected specimens must be destroyed.

The healing properties of eyebright

The flowers and shoots of eyebright contain an impressive list of useful trace elements and other substances.

The plant is usually harvested when the bushes are in the flowering stage. The cut off shoots are dried under a canopy, or dryers are used. The temperature regulator is set at no more than 40 ° C.

Raw materials are used as a remedy for the treatment of eye diseases. The herb removes redness of the mucous membrane, allergic rashes, eliminates spots on the cornea, conjunctivitis, improves vision. Of course, complex types of diseases - cataracts and glaucoma, are unlikely to be cured with ordinary grass, but in the role of additional treatment, eyebright can be beneficial.

The annual has anti-inflammatory, expectorant and tonic properties. Herbal decoctions, infusions are used for bronchitis, eczema, gastrointestinal problems, allergies and acute respiratory infections.

Healthy recipes

In folk medicine, there are many recipes where eyebright is added as the main ingredient. To prepare a herbal lotion for the eyes, take 25 g of dry raw materials, pour 1 tbsp. water and put in a water bath for 20 minutes. When the broth is ready, filter and store for no more than a day.

An alcoholic tincture of eyebright is prepared as follows. At 1 st. alcohol is added 50 g of dry grass, the mixture is infused for about 10 days in a dark place.

In medical institutions, eyebright extract is obtained, which has a tonic and anti-inflammatory effect, stops dystrophic disorders occurring in the eyeball. The drug is sold in pharmacies.

Contraindications

The plant negatively affects a certain category of people. It is not recommended to take decoctions and preparations with eyebright for pregnant women and give to children under the age of 3 years.

The raw materials contain substances that can lower blood pressure, which is why hypotensive patients should be especially careful when handling this annual. People who are immune to field herbs should also refrain from taking eyebright. You can not use the plant for stomach problems.


Biological groups of weeds

The development of effective weed control measures and their successful application in production requires the grouping of many types of weeds into groups according to their most important characteristics.
For practical purposes, the most important is the classification of weeds according to the following biological characteristics:

  • way of eating
  • lifespan
  • breeding method.

Weed classification by feeding method

According to the way of feeding, all weeds are divided into two types: independent, or autotrophic, and parasitic, or heterotrophic.

Self-feeding weeds are able to synthesize organic matter, assimilate minerals and water from the soil, that is, they have a photosynthetic apparatus (leaves) and a root system.
To the parasitic type Nutrition includes weeds that have lost the ability to photosynthesize (complete parasites) and feed on the host plant by special organs - suckers, or haustoria. They have on the stems reduced (without chlorophyll) leaves - scales that perform the function of protecting the generative shoot in the early period of its development.
Depending on the place of attachment of the parasite to the plant - the host distinguishes between root (broomrape) and stem (dodder) parasitic weeds.

Semi-parasitic weeds occupy an intermediate position between weeds of independent and parasitic types of nutrition. They have normally developed green leaves and are capable of photosynthesis, however, water and mineral and partially organic substances dissolved in it are sucked out of the host plant with the help of a haustorium. Depending on the place of attachment to the plant - the owner distinguishes between root (striga) and stem (mistletoe) semi-parasitic weeds.

Weed classification by lifespan

Weeds are subdivided into biological types according to their lifespan and reproduction method: juveniles (annuals and biennials) and perennials.

TO juveniles include plants that reproduce only by seeds, live no more than two years and die off after the seeds ripen. Depending on their lifespan, they are divided into ephemerals, early and late spring, wintering, winter and biennials.

TO perennial include weeds that live for several years and bear fruit repeatedly during their life cycle. They propagate by seeds and vegetative organs with the help of rhizomes and root suckers, as well as root and stem tubers, bulbs, etc.

Weed classification by reproduction method

According to the method of reproduction, perennial weeds are classified, many of which are capable of not only seed, but also vegetative propagation, that is, with the help of shoots and offspring growing from rhizomes, tubers, stems and other parts.
According to their ability to vegetative propagation, perennial weeds are divided into plants that do not vegetatively reproduce (or poorly reproduce), and plants with a strongly pronounced vegetative propagation.

Weed classification by habitat

In addition to these biological characteristics, weeds are classified according to their habitat. Allocate sowing and trash weeds. The latter, in turn, are subdivided into subgroups depending on the places where weeds grow (estates, parks, road outskirts, etc.).
Among the sowing weeds, field, meadow, garden, garden, and marsh weeds are distinguished.

A detailed description of each of the classification groups is given on the corresponding pages:

Materials of this topic, recommended for study by students on the subject "Fundamentals of Agronomy":


Formerly weeds

Parasitic weed heterotrophs (plants) - weeds that have completely lost their ability to photosynthesize, and provide themselves with water, minerals and organic substances, extracting them from the host plant.

For nutrient extraction of substances from the host plant, parasitic weed plants use special organs-suckers, haustoria called... Their leaves are reduced. Reproduction takes place as, by seeds, the rule is very small, with the help of the spreading wind and water and is able to maintain a flow of germination for 4-5 years. Depending on the place of their connection with the plant host, they are subdivided into root and stem.

Stem weed parasitic plants

Stem parasitic weeds from seeds germinate in the soil. Young shoots, devoid of the leaf parasite, entwine the host plant, with the help of suckers they penetrate into its body and suck out nutrients and water, while the connection with the soil is lost.

All types of dodder belong to stem parasitic weeds: dodder clover, European dodder, linseed dodder.

Dodder (Cuscuta sp. sp.) - an annual plant with a curling thin stem, with numerous instead of suckers of leaves there are scales, roots multiply, there are no seeds. It mainly parasitizes crops of alfalfa, clover, vetch, lentils, flax, hemp and many weeds. It also affects some vegetables and melons.

The following types of Dodder are most common.

Povilik clover, or thyme (Cuscuta is common) - epithymum in the forest-steppe zone, a characteristic parasite of alfalfa, clover, sainfoin, sometimes found in crops of potatoes, flax and other crops. The seeds retain their germination capacity in the soil for 4-5 years, and are difficult to separate from the seeds in manure. The clovers are able to persist for more than a month.

linseed dodder (Cuscuta epilinum) - found in European Russia, part of the flax-growing regions. It affects the plants of camelina, flax, hemp, etc., as well as many weeds of Dodder.

field plants (Cuscuta campestris) - distributed in the south, south-western and western regions of Russia. clover on Parasitize, lentils, alfalfa, sweet clover, table and fodder beets, carrots, melons and many weeds. most aggressive and harmful.

Parasitic root plants

Root parasitic weeds - about 100 species of broomrape - annual plants that do not form green leaves, with very small seeds, spread easily by the wind. Together with the seeping water, they enter the soil, retaining the ability to germinate for 5 years or more.

Hydrogen ions released by the root system of the host plant activate broomrape growth processes. Their sprouts penetrate deep into the host root plant, form suckers there, and thickenings above the outside of the root. From its upper part, a colorless fleshy stem grows - the lower one, and adventitious roots with suction cups emerge from the peduncle. On one root of the host plant, up to 50 and more peduncles can develop. An infected plant develops poorly or completely due to a lack of nutrient water and substances.

The following infectious species are most common in Russia.

Sunflower broomstick (Orobanche cumana) - mainly parasitizes on the roots of sunflower, tomato, tobacco, hemp, makhorka and on some weeds. Distributed in areas of relevant crop cultivation, in particular in the North Caucasus, in the Lower and Middle Volga regions. Propagated by seeds, retaining germination up to 6-7 years. One plant gives more than 100 thousand seeds.

Branchy broomstick, or Оrobanche (hemp ramosa), - found in crops such as tobacco, cabbage, pumpkin, melon, sunflower, carrot. It also parasitizes on weeds - nettles, wild hemp, etc.

Broomrape egyptian (Оrobanche aegyptiaca) - the most dangerous species of broomrape is considered, it affects more than 90 species of plants, including cultivated ones: carrots, cabbage, radishes, potatoes, tomatoes and melons. Widespread. culture in the south of the European part of Russia.


SCROPHULARIACEAE Juss. - family norichnikovye

Annual or perennial herbaceous plants. Leaves are alternate, less often opposite or whorled, in the upper part of the stem are usually alternate, simple, sometimes lobed or dissected, without stipules. The flowers are bisexual, zygomorphic, less often almost actinomorphic, solitary or in apical inflorescences of various types. Corolla is spine-lobe, two-lipped, extremely varied in shape, often bizarre. The fruit is a polyspermous capsule. 222 genera, 4450 species. Cosmopolitan.Most of the species grows in mountainous regions of warm temperate and subtropical regions of the globe. Representatives of 76 genera are used in ornamental gardening. This family includes a number of famous and highly decorative genera, such as antirrinum (snapdragon), foxglove, calceolaria, penstemon, nemesia, etc.

Antirrhinum L. - genus antirrhinum (snapdragon). The name of the genus is from the Greek words "anti" - similar, similar and "rhin" - nose, given in connection with the structure of the corolla of the flower.

Perennial, rarely annual herbaceous plants. Stems are erect, many times branched, glabrous in the lower part, glandular at the top. Leaves in the lower part of the stem are opposite, in the upper part - alternate, linear-lanceolate, whole, less often lobed. The flowers are zygomorphic, large, in the apical racemes. Corolla bilaterally symmetrical, spine-lobe, two-lipped, extremely variable in color. Blooms from late June until frost. About 40 types. Temperate regions of the Northern Hemisphere.

In culture from the middle of the XVI century. In ornamental gardening, 13 species are used, the most famous is large antirrinum (fP

Photophilous. Moisture-loving. Grows in normal garden soils with good drainage. Withering flowers must be removed regularly. All perennial species are grown as annuals, as they bloom in the first year of life.

Propagated by seeds. Seedlings are sown in March. Seedlings grow very slowly. In open ground, seedlings are planted 6-9 weeks after sowing the seeds.

Highly decorative perennial herbaceous plants with large, double-lipped, brightly and extremely variably colored flowers, which alternately bloom from bottom to top in the apical spike-shaped inflorescences, blooming profusely throughout the summer until late frosts. For large tracts on the lawn or group plantings in flower beds, on flower beds and beds, in the background of mixborders, near bushes. Low-growing varieties are used as borders in flower beds and ridges, as well as for balcony boxes and as a pot culture. An excellent plant for cutting. It is used for forcing in greenhouses or outdoors at any time of the year. Z7-Z8.

Calceolaria L. is a genus of calceolaria (slipper, pocket). The name of the genus is from the Latin "calceolus" - shoe, given by the structure of the lower lip of the corolla.

Deciduous, rarely evergreen, perennial, less often annual herbaceous plants. Stems are erect or creeping. Leaves are opposite, less often whorled, whole, elongated, pubescent,

wrinkled. Flowers are very decorative, sharply zygomorphic, bilaterally symmetrical, large, in apical semi-umbels, rarely in panicles or single. The corolla is two-lipped and has a very original shape. The lower lip is large, bubble-like swollen, very similar to the lower lip of one of the genera of the orchid family: qi-pripedium or lady's slipper (Cypripedium). The upper lip is very short, helmet-shaped. Blooms in August-September. About 300 species. Tropical and South America to Mexico.

In culture, since the end of the 18th century. In ornamental gardening, representatives of about 45 species are used. Most of the perennial ornamental species and varieties can be grown outdoors only in the tropics and subtropics, in other regions - in a greenhouse or indoor rice culture. 194).

Photophilous. Moisture-loving. A slightly acidic soil mixture should be used, composed of three parts of moderately light and loose loamy soil and one part of leaf humus with the addition of coarse sand. In culture, it is complex, short-lived. It is very widespread in greenhouse and indoor floriculture.

Reproduction is difficult, so these plants are usually bought as seedlings and grown outdoors as annuals. Annual species are propagated by seed. The seeds are dusty, 1 gram contains 60 thousand seeds. Sowing of seeds is carried out in February-March for seedlings. Seedlings are planted in open ground at the end of May. In culture, perennial species are propagated by cuttings.

Highly decorative perennial herbaceous plants with a medium-sized rosette of wrinkled leaves and spectacular semi-zones of ornamental, unusual, zygomorphic flowers. For small groups in flower beds, in the foreground of curbs and mik-collectors, on rocky hills, and for garden vases or planters. The safest way to grow these demanding plants is in container and pot culture. Z7-Z9.

Digitalis L. - genus foxglove (digitalis). The name of the genus is from the Latin "digitus" - thimble, given by the shape of the rim.

Biennial or perennial herbaceous plants. The rhizome is ligneous, horizontal. Stems are erect, simple, tall, tough, densely pubescent. Basal and stem leaves, large, oblong-ovate, pointed, on long petioles. The flowers are very decorative, large, slightly zygomorphic, purple, yellowish-brownish or white, collected in the axils of the lanceolate bracts in long, apical racemes. The corolla is bell-shaped, with a four-lobed limb. Blooms in July-August. Poisonous. About 20 types. Western and Central Europe, as well as Northwest Africa to Central Asia.

In culture, since the end of the 16th century. In ornamental gardening, 13 species are used. Currently, highly decorative hybrids of digitalis purple and large-flowered are widespread (C ^ A fig. 195).

Moderately photophilous. Moisture-loving. The most decorative on loose, slightly acidic, moderately fertile, retaining moisture well, but permeable loam. It is recommended to regularly remove faded flowers to lengthen the flowering period. Unpretentious, hardy. Hardy without shelter.

Propagated by seeds and dividing the bush. The seeds are very small. Sowing is carried out in May-June. Seedlings grow slowly. In the first winter, the seedlings are covered. Plants are planted in a permanent place in the spring of next year. Varieties are propagated only vegetatively.

Unpretentious biennial or perennial herbaceous plants with a beautiful habit, forming large, ornamental shrubs with dense foliage, concentrated at the base of the bush and long, cylindrical, dense clusters of numerous, weakly zygomorphic, bell-shaped, large flowers. For group plantings as a background plant in the background of a mixborder, for planting under the crowns of free-standing deciduous trees or on the edges, as well as for flower beds or beds, especially if they are planted in shady and damp places. It does not last long in the cut. Z8.

Penstemon Scmidel. - genus penstemon. The name of the genus is from the Latin words "pente" - five and "stemon" - staminate thread, given by the number of stamens in the flower.

Perennial herbaceous plants. Stems are erect, strong, branched. The leaves are elongated, lanceolate, opposite, petiolate in the lower part of the stem, gradually passing at the top to sessile, stalk-embracing. The flowers are medium-sized or large, zygomorphic, purple, red, pink, lilac, violet, blue, white, sometimes cream in the apical, narrow paniculate inflorescences. The bend is two-lipped. The upper lip is two-lobed or two-part. The lower lip is three-lobed. About 250 species. North

and South America, from Alaska to Guatemala, mainly the western United States and Mexico.

In culture, since the end of the 18th century. In ornamental gardening, about 160 species are used. Rice is little known in Russia. 196).

Photophilous. Drought-resistant. Most decorative on light, loose, better sandy loams. Winter-hardy with prophylactic foliage shelter for the winter. Perennial species and varieties are cultivated as annuals.

Propagated by seeds, cuttings and dividing the bush. The bushes are divided in August-September or early spring. Cuttings are recommended to be cut in August. Sowing seeds with a one-year growing scheme is carried out in March, for seedlings. Seeds remain viable for two years. It is not recommended to plant seedlings in the ground earlier than the beginning of June.

Highly decorative, abundantly and long-flowering, perennial, herbaceous plants that form graceful, dense, erect bushes or carpet turf with long paniculate or cluster-like inflorescences, less often simple brushes of beautiful, large, zygomorphic flowers. For arrays and group plantings in curbs and mixborders. Cultivars are usually grown on beds and flower beds, undersized species that form carpet turf are recommended for rocky hills. It does not last long in the water. Z3-Z9.

Verbascum L. - genus mullein (verbascum). The name of the genus is possibly a distorted "barbascum" from the Latin word "barba" - beard, given by the dense pubescence of many species.

Biennial herbaceous plants, rarely perennials. In the first year of life, they form only a large basal rosette. Basal leaves are large, oblong, usually soft, petiolar. Stems are erect, tall, solitary, simple or branched, leafy. Stem leaves are alternate, evenly decreasing, sessile. Flowers are almost actinomorphic, yellow, brownish-red, purple or red, less often white, in apical, erect, racemose or spike inflorescences. Corolla with five-lobed limb, sometimes bell-shaped. Blooms in June-August. 300 kinds. Europe, North Africa, West and Central Asia.

In culture, since the beginning of the 18th century. About 30 ornamental species are grown ((^ A fig. 197).

Photophilous. Drought-resistant. Most decorative on moderately moist or moderately dry, well-drained, light and loose, mainly sandy or stony, calcareous loams. Unpretentious. In culture, biennial and perennial species are used as annuals.

Propagated by seeds. Varieties - vegetatively: dividing the bush, root or stem cuttings.

Herbaceous plants with a large basal rosette of ornamental, often densely and softly pubescent leaves and single, leafy stems bearing long, decorative racemose or spike-like inflorescences of bright, large flowers with a wheel-shaped corolla. For single plantings and small groups on lawns, in the background of mixborders, for decorating walls, buildings, inconvenient places, as a tapeworm in a flower bed or a large rocky hill. Basal rosettes of a number of species with decorative, soft, densely and woolly pubescent, grayish-white foliage are used in the first year of their life for borders. Violet mullein and its varieties are used for growing in flower beds, in flower beds and borders, as well as for cutting. Z5-Z8.

Veronica L. - genus Veronica. The name of the genus is -I is an old Greek name that is windy

M read by ancient authors and, possibly, given in honor of

Jm, Saint Veronica, or, according to another version, origin

ZZh comes from the Latin "vera unica" - real le-

karstvo and given in connection with the use of certain species in medicine.

Annuals, biennials and perennialsx nasty plants. Stems are spread, often

turf-forming, or upright. Basal and stem leaves, opposite at the bottom and alternate at the top of the stem, oval or lanceolate, whole to pinnately dissected. The flowers are small, white, blue, lilac or pink, solitary, axillary, or apical spicate or corymbose racemes. The corolla is wheel-shaped or tubular-bell-shaped. The bend of the rim consists of 4-5 lobes. Blooms for a long time in late spring or early summer. 250 kinds. Cosmopolitan in the temperate zone of the Northern Hemisphere, less often in warmer regions.

In culture, since the end of the 16th century. More than 50 species are used in ornamental gardening ( Fig. 198).

Photophilous. Drought-resistant. Very unpretentious. Not demanding on fertility, grows well on ordinary garden soils. Peduncles with wilted inflorescences should be removed regularly. Hardy without shelter. Many species are poisonous.

Propagated by seeds. Seedlings bloom in the second year of development. In addition, propagated by dividing the bush and stem cuttings.

Graceful perennial herbaceous plants that form dense carpet turf, decorated with small delicate flowers or erect bushes with numerous, dense or loose, short or long racemose inflorescences. Low-growing alpine species are planted on rocky hills. Coastal moisture-loving species are used for landscaping the shores of reservoirs and waterlogged areas of the garden. The species that form carpet turf are grown as ground cover plants under the canopy of trees and shrubs to create a decorative backdrop in landscape gardening, in particular for bulbous plants. The most unpretentious creeping species (prostrate veronica, thyme-leaved) are recommended for decorating the joints of the slabs of garden paths and inconvenient parts of the garden. Tall species with an erect habit and spectacular inflorescences are used for group plantings in mixborders and flower beds, in flower beds and ridges, as border perennials, sometimes for cutting. B2-7L.


Meal plan

Calorie count: 1,300 to 1,500 calories per day. That's roughly 400 calories per meal, with snacks ranging from 100 to 200 calories.

Day 1:

Breakfast: Strawberry-mango-smoothie

1/2 cup strawberry sauce, 1/2 cup mango-mango sauce, 1 bacon or 1/2 cup fat-free each, plain Greek yogurt, with 1 cup unsweetened vanilla almond milk and 1 tablespoon chias or flaxseed. Mix until thick and creamy!

Lunch: 400 calorie salad

Choose at least two servings of vegetables for this 400-calorie meal. Top with healthy fat of choice, such as chia seeds, hemp seeds, or almonds.

Dinner: 500 calories, your choice!

Pair 1/2 cup cottage cheese, yogurt, or a slice of string cheese with 1 cup of your choice of fruit.

Day 2:

Breakfast: 400 calories, your choice!

Choose something with at least 10 grams of protein for maximum satiety.

Top two slices of whole grain bread with 1 teaspoon. mayo, three slices of tomato, lettuce and four slices of cooked turkey bacon. Serve with one apple.

Proteins, carburetors, vegetables, fats. This meal should include 3 ounces of cooked protein of choice (the size of your iPhone) plus 1/2 cup of your choice of grain, 1 to 2 cups of vegetables, and 2 teaspoons of oil, sauce, or healthy fat of your choice.

Snack: One hundred calories to be combined with food or as a snack wherever you love.

Additional snack: Take in a 50-calorie treat.

Day 3:

Breakfast: a bowl of fruit and yogurt

Combine 6 ounces of plain, fat-free Greek yogurt with 1 1/2 cups of your choice of fruit and 1/4 cups of granola.

Lunch: Hummus Hoop

One whole wheat tortilla with 1 cup chopped vegetables of your choice and 1/4 cup hummus. Roll up and enjoy!

Dinner: 500 calories, your choice!

Is it hard for something specific? Enjoy it here.

Snack: One apple with 1 tablespoon of your choice of nut butter.

Additional snack: Take the 50 Calorie Choice.

Day 4:

Breakfast: a whimsical fight

Whisk together 2 large eggs, 1 large chopped tomato, 1/4 cup shredded mozzarella cheese, and a pinch of salt and / or pepper. Scramble over medium heat in a weightless skillet. Toss in 1/4 cup chopped basil leaves just before finishing. With 12 grams of protein per serving, this hearty meal will keep you satisfied for hours.

Lunch: 400 calorie salad

Choose at least two servings of vegetables for this 400-calorie meal. For a light dressing, try a splash of flavored vinegar like balsamic, champagne, or orange nutmeg.

For a dose of healthy omega-3s, eat a 500-calorie dinner of choice that includes a serving of fish. In the mood for sushi? Enjoy one regular tuna roll and one California roll.

Snack: Six ounces of low fat Greek yogurt.

Additional snack: Have 80 calorie snacks.

Day 5:

Breakfast: 400 calories, your choice!

The goal is to get at least one serving of fruits or vegetables in this meal plan.

Lunch: Chicken salad

Toss in 3 ounces of shredded chicken with 1 1/2 tbsp. light mayo, 1/2 tsp.curry powder, 1 tbsp. lemon juice and a pinch of salt and / or pepper. Add to 1/2 cup red grape spoons, 1/4 cup chopped celery, and 1 tbsp. ground almonds. Serve in single whole wheat.

Dinner: 400 calories of your choice!

Your goal: two servings of vegetables.

Snack: Have a 100-calorie treatment of choice.

Day 6:

Breakfast: PB Open Face Sandwich

Toast one whole wheat bun. Top from 1 tbsp. peanut or almond butter and top with one large peach, thinly sliced.

Lunch: 400 calorie salad

Choose at least two servings of vegetables for this 400-calorie meal. To keep you energized during your day's slump, be sure to include a serving of protein, such as tofu cubes, beans, or diced cubes.

Dinner: zucchini pasta with shrimp

Spiral two large zucchini and toss with 1/8 cup of cooked pesto. Serve the pasta either as is or warm in a low-fat skillet. Toss with seasoned, cooked shrimp.

Snack: Have 100 calories to be combined with food or snacks wherever you want.

Additional snack: Prepare 3 ounces of white wine with dinner.

Day 7:

Breakfast: Egg and Vegetarian Scrambling

Three egg whites are packed with 2 cups of your choice of vegetables. My favorite combo is spinach, red pepper, tomato and mushrooms. Serve with 1 slice of whole grain bread or 1 cup fruit.

Lunch: Turkey (or veggie burger) with avocado

Grill a 3-ounce turkey or veggie patty and place on a whole grain bun. Top with 1/4 chopped avocado, lettuce, red onion and tomato.

Dinner: 500 calories, your choice!

Aim for at least one serving of vegetables, one serving of healthy fat, and 3 ounces of cooked protein.

Snack: Have 100 calories to be combined with a meal or snack wherever you are.

Additional snack: You have one piece of light string cheese.

Alex Caspero, M.A., R.D., author Delish Knowledge ... She is also a yoga teacher and weight management specialist, focusing on helping you develop a healthy relationship with your food, finding your “happy weight”. “Follow her on Twitter @delishknowledge !


Some people may be more sensitive to caffeine. If you are sensitive to caffeine, you can stop drinking coffee or try decaffeinated coffee.

Research on caffeine, including its health benefits, is in the news. The choice of whether to cut depends on many individual factors.

Evidence from one study suggests that the effect of caffeine on raising blood pressure is greater if your blood pressure is already high. However, in the same study, it was suggested to conduct additional research on this issue (42).

17. Take prescription drugs

If your blood pressure is very high or does not decrease with lifestyle changes, consider taking prescription drugs. They work and improve your long-term outcome, especially if you have other risk factors (43).


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