[000:00:00;00] performed by borisov, because he has already appeared more than once in precisely those places where murders took place, and at this moment he is being led by serious people, and the girl from the escort is just a decoy, but not a police decoy, but a gangster decoy, the pimps are also concerned about losses among prostitutes, further retelling the events is impossible, because it’s a spoiler, but i haven’t even retold half of it, there are 180 turns... there will be at least 100 more, as for the artist borisov, he is ideal for the main role, because he combines his radiant charm with the same very dangerous, protruding fangs, it’s obvious to everyone in the movies in real life it’s not entirely clear whether he’s a maniac or not , once upon a time he acted exactly the same way and looked already the marlon brondo i mentioned, and even many years after

his death. people don’t understand whether he’s crazy or not, i think that the same wonderful fate awaits borisov, there is a concept, cultural cinema, which means not at all what the culture channel means, it’s cinema, in in which the producers know their predecessors very well, quote them very competently and very implicitly, complement them in some ways, a movie in which all the pauses are saturated, all the lines are in place, the actors do their job, there are no random characters, perhaps there is only one random one in the film, a passenger who turned up, so that the viewer, having felt that all the guns were firing, would not begin to calculate all the people who appeared in the frame, what relation they have to the further intrigue. very well designed, targeting a variety of categories of viewers, while the picture is at first viewing it looks like just a film

about a simple taxi driver driving around moscow at night in a yellow premium car. as often happens in such cases, you even want to rewatch the film more than once in search of inconsistencies, some kind of seam, and so on, but - in general, you can rewatch it and not find these inconsistencies, simply because both the director and producer clearly looked for the same purpose, this picture 20 times, and if anything happened, they still tweaked everything, brought it into godlike form, and there are six producers in the picture, but nice schuller, clearly the most serious figure, especially since, uh, the music for the film was written by his wife, daria cerrusha, and this clearly speaks of his priority participation in the project. if we ’re already saddled with the automotive theme, then our next story will be uh, the very fresh tv series alpha

romeo, he really has nothing to do with cars, this is a great name, a series about an alpha male who falls in love with a feminist, she steals him, and accordingly, they become romeo and juliet, from opposite clans, masculinists and feminists. the film belongs to the youth genre, on the internet it was immediately said that the youth genre means complete crap, this in general should be listened to, but the fact is that if today we try to entertain young people, then they focus exclusively on the most feeble-minded, if they undertake to educate, then vice versa ...for the sake of tolerance , he paints such a complex, such a diverse, such an incomprehensible world, which is completely impossible for even a nobel laureate to understand, and thus in the film as a sign diversity and diversity of the world, there are even two names at once, it has a good name alfa romeo and a good name tsitzgen, but the authors have not decided which of them is better, so the film goes

under two at once: the resulting telkai. promotes such narratives as they say today: first, ah, feminism is stupid by nature, full of all sorts of anglicisms, from abuse to body shaming, but in cases of domestic violence you can’t do without feminists, you just need to tell them the magic word abuse, then they will lose their hair stands on the back of his neck stands up, saliva begins to drip from his fangs. secondly, police dads who sit down on their children’s ears, they are, of course, terrible smothering people. but in cases where you need to get a child out of an article or give someone a hard time, you can’t go anywhere without police dads, and they also send money, if you collect all these diverse counter fires, then you get the following: mixed style fighter anton travels from the city of zhigulevsk to moscow to beat everyone up and raise some money from it. feminist dasha travels from the city of avska to moscow to shame everyone, to attract

the blog is huge. to raise a little money, they have a snack in their own reserved seat, after which anton beats everyone, and dasha repels him on the platform, but still they end up on the same rented seating area. dasha is a complete freak, but the playing actress kristina kucherenko looks like such a mature and experienced young lady that she has to , for the sake of general stupidity, dye her hair purple, but still nothing happens, because what she gets is smart kristina in a stupid coloring. as for anton, he is played by anton artemyev, he messes up all of dasha’s mistakes, but she has absolutely no use for the alpha male... she doesn’t need help, but she needs to make him out to be an absolute macaque king kong on the blog, so that, of course , she can get millions of subscribers and set them all on bad, toxic and mesogynistic men, i even learned the words . the territory

is shared with them in one apartment - the artist mark, played by the eternal nerd of our youth cinema denis vlasenko, and metordel katya. mark only draws naked men, but he’s not gay, but at the same time: it’s no one’s business, although looks very suspicious, especially for the father of the police adviser to justice, who suspects something bad, for which we all unanimously and tolerantly condemn him, and as for katya, of course she is not a whore, but if she is offered an open credit card with an unlimited account, then of course she will not refuse, but exclusively for ordinary traditional sex , which the owner of the credit card demands, these not completely gays are not... everyone is fools and not completely women of low social responsibility, they are starting to tell us how complicated it is the world that we, in general, know without them, because we live in the world a little longer than their stuffy parents, it just so happens that i’m a little older than the artist fyodor lavrov and the artist alexei makarov, who play

stuffy police dads. all this together is organized by fifteen three exclamation points, producers, i once thought that i would dig a record for putting on a film of passion, where the producer... there were 10, here there are 15, and you can imagine what they can produce if they all get together together with the whole platoon, they will create a hubbub and start giving mutually inclusive instructions to one single director radik rakhimov and one single screenwriter damir miftakhov, and despite the fact that there is only one director , the only one on stage, and the only one, it still seems that the resulting product is such an old soviet game of nonsense, where 10 people take turns adding to the same the text, as they said in the famous cartoon, the paws ache and the tail falls off, first this picture is about how a fool rehabilitates a redneck, and the redneck in return shows her what the real world looks like, that’s all hee hee, that’s all terribly close, but because of their bad character

, they try to get close to all the other characters, and then post it all on the network to get hype. towards the end, everyone unites against the sadist acting in the film, which better indicates its main moral, that feminism is good, but at the same time, the giggle movie turns into such a political thriller with beheaded cats, a creepy moment, although his camera is quickly removed, in in the middle of the picture some irrepressible joker comes into the picture for the darkest topics that i want to give to a pobalden, no one knows who, because there are 15 producers, they are all holding an all-round defense, the fact is that something - in our country there has been some and completely inappropriate democratization of vravsky concepts, all the young donkeys have learned the words zashkvar, presenting and answering behind the market, they sprinkle them from right to left, without delving into the meaning at all and believing that they will never in their lives

find themselves in places not so remote, where the meaning can be generally popularly explained to them, as a result, in the film, first the hero alf a male with an unfinished criminal sentence. for serious bodily injuries, for which else a fighter of a mixed style can be imprisoned, but they begin to convince him and tell him that cunnilingus is not a mess, while such convictions can in places not so remote lead right to the bunk, which i would not wish on anyone, but as for the next series , then again the same hero is drugged by femme activists and thrown into the area in a woman's dress and in women's makeup, for such things in some places in our homeland it is necessary to put a fork in the eye anyway you can’t wash it off, as a result the film turns out to be very funny, but on the other hand it’s mean-spirited in places, and on the third hand it’s fascinating, on the fourth side it’s sometimes stupid, there are three sex scenes and three drawings

of nudity, but there is not a single naked body, because children are not allowed, there is a lot of swearing in the film, but everything is bleeped because children are not allowed either, as a result it turns out that you can study and discuss, because we have freedom, but at the same time you don’t...’ nothing can be heard and nothing can be seen, because we have decency, as a result , one person online says that the film is absolutely wonderful , it’s all funny, and another says that he turned it off at the fourth episode, both are right. the producers are responsible for this whole matter, everyone knows ilayan shlipot ratsuk zhallinsky, but with the obligatory intervention of irina sosnova, but sometimes andrei tereshok gets into the topic somewhere, and somewhere producers bondreev and tkachenko, and i only mentioned this to only eight people , out of fifteen, because the rest of the executives, perhaps they did not interfere much, although this is not a fact, for viewing i was very tired of all the pictures, although i laughed twice. this is the same

grief with fire podcast, where i and its host denis gorelov talk about the most current domestic, tv series and cinema premieres of the current season. the next number on our program will be the film 1993, a film by alexander veledinsky based on the novel by sergei shurgunov. the film, of course, is about the most dramatic october events of 1993, complete, several. stupid because of its abundance of symbolism, but the fact is that the premiere of the film about the hot october took place at the oktyabr cinema, a five-minute walk from the epicenter of events in the white house, and it was not even necessary to walk, because that night and the entire next day, along the entire kalininsky prospect, they were shooting just along the perimeter, starting from uh novoarbatsky grocery store ending with the globe on glussadovaya, and a little higher along the boulevard ring at midnight they grappled with each other... the military also , in general, there was a lot of shooting near the tas,

albeit briefly, the goods were stashed away, but it was visible metro station in dnn, the technical building was burning on one side, the creative machine gunner was firing thrusters towards the malian grove, it was at midnight, what happened there 3 hours before, it’s better just not to remember, although the film remembers exactly this, and if some people lack symbolism, there was also such a novel, victoria hugo, 1993, and it is very consonant with how dark forces, and for some light, 4 years after the great french revolution, rebelled against the great french revolution , so that the devils would eat her, as others would say, even more than 200 years later. shargunov, as a person who was too young to react to events, but who adheres to patriotic convictions, is completely on the side of the rebels, like many of his peers, in particular zakhar prilepin and mitya alshansky, 10 years ago, then still very young sergei, questioned me with other

adults comrades, how it was possible to be on yeltsin’s side in this quarrel, and their senior comrades wearily explained to them how it was possible to be on the presidential side. sergey everything remained with his own, but director veledinsky slightly altered the novel, made the hero more complex, more looking around and choosing a side, like , in fact, the majority of people living in russia at that time; the hero of the film is former space engineer viktor bryantsev, who once on the dusty paths of distant planets left their traces by dipping a finger in red paint and pointing a dot at the word ussr on board the lunakhod flying straight there. in the nineties i spent downshift, like many in those days years, became a master of communication systems, driving around the city in a yellow van with a red stripe, a yellow van with a red

stripe 10 years after ninety -three will become a symbol of the forces of good in the famous franchise of sergei lukyanenko and timor bikmambetov, night watch and day watch, and what very important. victor began to respond to the name of branches, to help his friends in solving difficult crossfords, his friends began to pour him drinks much more often, on the one hand for his cleverness, on the other hand for being so serious. a man breaks into us hard workers, like everyone else, evgeny tsyganov, who plays the main role, is ideal for the role, because his melancholy frostbite , which sometimes bothered the audience in other roles, here fully corresponds to the character of the main character, and my colleague friend, mikhail drofimenkov, even said that this is the best role tsyganov, just like the role of his wife, the best role is ekaterina velkova, his wife lena works in the same service. dispatcher, adheres to democratic views, in

his moods and views, most of all fits the definition of demsheza, like many in those years , including me, and their sixteen-year-old daughter, like all children at that age, you suffer that the family is poor and that she has never been with anyone before, so loves a bandit, a young fool like herself, who decided to die young, like many in those years, victor travels by train home to the moscow region, smokes a lot in a jar, worries a lot about the world around him, and sometimes fights with the cops, sometimes something so inarticulately separate is tormenting in the booth, around absolute bullshit is happening, everyone remembers this, when in fact in our country at that time there was a big, great depression, which surpassed the american one in many respects, if in the usa the drop in production was 45%, then in our country it was 54%, which

means that more than half of the people were left without work, without any opportunity to find it, plus, money became candy wrappers from inflation, plus... unemployed young people became gangsters and gangster groups surrounded moscow in complete battle ring, which can also be seen in the film. alexander veledinsky, the director of the film today is, perhaps, the best film adaptation of russian prose, i speak with all responsibility, not so long ago in the house of rostov, where the writers' union headed by the same sergei shergunov lives, a round table was held on film adaptations. and after finding out for a long time who is really the most productive and accurate screen designer today, we suddenly really discovered that this person is alexander alekseevich velyadinsky. he already directed limonov's film russian, alexei ivanov, the geographer globus drank the film, and

zakhara prilepin's series the abode, and now sergei shargunov, whose novel was very much rewritten, it seems to me, for the better. valendinsky is a family man, therefore, against the backdrop of popular thought, he promotes family thought with all his might. it has been noticed that people of libertarian beliefs always publicly swear their love for their wives, but at the same time actively cheat on them. there are simply no exceptions in my district. on the other hand, people of conservative views, on the contrary, they believe that this matter is wrong, not good, it must be said that, in general , the question of loyalty to one’s faithful also affects political views. similarly, in the movies, a girl of democratic convictions, the wife of the main character lena, decides at some point to wave her liberal tail, but in the end she comes to the conclusion that this whole thing is useless, unnecessary, and victor, in turn

, pretends that it’s nothing i didn't even notice. thus, peace in the family is restored, and peace in the country is also somehow - incomprehensibly is being restored in a way, after 30 years, finally, as in general and always happens , the opposite sides are in some way ready to understand each other, and it’s good that it took only 30 years, and not 50 years, as with the previous civil war , after all, for the first time, the reds began to talk about the whites without gnashing their teeth, somewhere in the year sixty-eight or sixty-nine, 50 years after the events. and now everything, thank you, lord, has changed, m, and many people from the opposite camp, now the closest friends, on the contrary, then like-minded people, enemies, foreign agents, life goes on, and at the same time, very strongly, and the final credits

to all those who died in october, but it’s exactly to the heart, because frankly, i was there too, teasing fate, to the ears. it flowed, it didn’t hit the forehead, it was a podcast of mount with fire and me, its host denis gorelov with a story about the most current domestic premieres of serial and cinema production. hello everyone, this is a podcast about substances, my co-host, editor-in-chief of komsomolskaya pravda, olesya nosova, famous doctor- endocrinologist, zuhra pavlova. well, let’s talk about mistakes in diets, every woman at a certain age, and it seems to me, at any age, has a huge amount of experience with diets, i wouldn’t discount men either, they are with

us and also lose weight and also many times, mistakes a lot, and as a rule, it all starts with something... from monday, and even more often from january 1, now we’ll celebrate the new year, we’ll start a new lifestyle, we’ll all lose weight and just in time for spring we’ll be slim, elegant and beautiful, which is the first thing that comes on your mind? well if it’s winter, then of course you shouldn’t run; if it’s summer, then everyone starts thinking about running and forgetting that if a person is overweight , then there’s definitely no need to run anywhere. sometimes they say: “they are running towards a heart attack,” and so it is, because excess weight means lost knees, all very large joints in general, hip joints and so on, yeah yeah. so figuratively about the knees, of course, all the joints, right, and these are big risks , cardiovascular, and even if

a person was once active, i don’t know, ran, jumped, swam, well, was athletic, then typing a lot of weight and not exercising for some time, he, uh, seriously threatens his health with this impulse, so yes, you really need to start not only with diets, but with physical activity, but with such an individual... the more weight, the there are more restrictions on the types and intensity of movement, well, that is, what is the most physiological thing, as you think? well , walking, probably, of course, yes, again we return to the fact that a person is a walking person, so walking, walking in any variant, it can be on the street, it can by the way, it’s accessible to absolutely everyone, a lot of people talk a lot on the phone now, right? that's if you don't sit. when you talk and walk, then during the conversation you take a certain

number of steps, and you burn calories, that is, you combine business with pleasure, and here you don’t have to think about how you walk, you just walk naturally way, well, and at the same time you also talk, a very good way, i recommend it to everyone, the only thing is that you need a headset so as not to hold it with your hand the phone, it’s a load, well, that’s the thing... it’s when we hold the phone like this with our shoulder, but here everything is very bad, these are big problems with the neck, big problems with the blood supply to the brain, so don’t do this at all no need, with a headset there will be people who will say that this is very dangerous, that this is radiation that goes straight to the brain, yes, so even if you don’t have a headset, but have a phone, change the handles so that your hands don’t go numb and that will also happen . from walking, from the simplest, or if you like to swim

and you have somewhere, and it’s safe, it’s a normal warm pool, then please, swimming is probably a more gentle exercise than walking, for example, if your knees, if your back, lower back, this is such a healthy alternative, especially if you have joint pathology, and yes, swimming and walking are the most physiological methods of exercise. as for another very important component, the simplest thing you can do is to get closer to the correct bedtime that everyone should have, and if the person went to bed at 3:00 a.m. for a long time, then at 11 he won’t immediately fall asleep, well, because there is a certain restructuring that i recommend such patients do, i recommend that they go for a walk in the evening after dinner. a very, very useful activity, especially if you also take your spouses with you, because you will communicate, breathe

fresh air, get tired, a little, so naturally tired, pleasantly tired and this will contribute to a faster normalization of circadian rhythms, you will want to sleep , there is also a very, very important point, it would be advisable not to have any tv in the bedroom. in general, the bedroom should be quiet, dark and cool, because if you go to bed, even let’s say at 11:00 pm or at 100, everything seems wonderful and great, but if you look at your phone, read some news there, watch heart-warming programs, then you stimulate the synthesis of those hormones that make you active, and you probably know this, at 9 o’clock the head was already falling and so falling asleep,

the second wind was all, the person left, and why? but precisely because you forced the synthesis of this very cortisol to recirculate, to restore, which makes us as cheerful as we should be in the morning, when we wake up, by the evening we should not be cheerful, so when we watch tv, phone with you and something else that synthesizes this blue light, then we do not produce the hormone melatonin. and the activity and interest that we show in looking at these interesting things causes cortisol to be stimulated, and cortisol will keep you from falling asleep, and what needs to be done, what needs to be done, it is advisable to forget about tvs, phones and so on closer to ten o’clock, you can , of course, read a book, a regular book, or an e-book, but again, if the book has some kind of plot that makes your heart beat more intensely, then you won’t be able to sleep, but there are

scientific studies that show that in times of stress you should watch old tv series. well, tv is blue light, where melatonin is produced, but if you read a philosophical dictionary, you will fall asleep much faster, yes, but what if seriously, why not read some beautiful poetry, or some interesting historical things that do not excite our brain so much, and do not stimulate the excessive work of the heart, on the contrary, it calms us down more, that’s exactly what will happen... normal going to sleep and then our hormones will be in the correct balance, our adipose tissue, the fat depot will open up, figuratively speaking, to be spent on the needs of the body, because at night our brain is actively working, our muscles are actively working, you and i are spinning in our sleep, yes, light which never stop working, everything requires energy, so it must be taken from

this very fat depot from adipose tissue, and for this... all the hormones that are needed, those that were supposed to retire, they go away, and others come out to the forefront and ensure the proper functioning of the body at night, and you lose weight, and you lose weight, yes, they accumulate it at night, and of course food, i would recommend doing this, taking and analyzing what we eat, a food diary helps ideally, if initially it seems like something... well complexity and sit down and write it down, in fact, this is such a useful thing in order to objectify, to see from the outside what you eat, because when you ask a question, what did you eat yesterday, a person has to tense up so much, and sometimes he can’t even remember , why this happens, because very often we eat and watch tv, or we eat and work,

but we don’t even understand what we ate, how much we ate, whether it was tasty. well , that is, this is how all this is thrown into a shredder and the person stops only when there is nowhere else to go, that’s the expression, until the cabbage he doesn’t stop, he has nowhere to go, he won’t stay because he’s busy, well, yes, unfortunately, so the food diary really helps us understand what we eat , in what quantity when we eat, because if you write down all the cookies, a certain number of nuts , a candy eaten on the go, then in the end you get such a decent volume and a person understands, oh, here it is, otherwise it ’s enough to realize it it's difficult, so first of all we understand what we eat and in what quantity, then we do an analysis of how we prepare it? i'm sorry, but usually, when people hear a food diary, they think that it is something so complicated,

epoch-making, and so on, in fact, it's just you writing down everything you ate, there's no need for anything system, there is no need even if the food is chaotic, it does not need to be divided into breakfast, lunch, dinner, snack and so on, it’s just enough to write, so it is necessary to write the quantity, and this is true, firstly, some do not they stand it, they stop writing, because well, what are you writing about yourself, but in general, yes, it really helps to realize, it’s very important here. that when we say quantity, this does not mean that we have to carry scales everywhere, no, you can write, i ate five spoons of buckwheat porridge, we understand how many spoons we ate, yes, five tablespoons of buckwheat porridge or a piece of chicken the size palm, this is already enough to understand approximately how much, then to the same doctor, or the person himself, because a huge a number of online calculators that

will help you understand how many calories are in such and such a piece of meat. birds, fish or so on, we continue the conversation about how to lose weight correctly, this is a podcast deception of substances , this is olesya nosova from ukhra pavlova, it is very, very important to understand how a person is used to preparing food or what food he chooses when he buys ready-made food or orders this food, the method of preparation either makes the product useful, or clearly spoils this usefulness and makes it unhealthful. not only that, the less hassle, the healthier the food, in other words, when we think that there are very, very, very many greens and various vegetables at once, it’s great, but if you add a lot of all sorts of spices to it, it’s even tastier, then it’s not always really really healthy, but

the clearer the composition food, the healthier it is, as a rule, here it is. yes, when there are very, very, very many vegetables, greens, and so on and so on, it stretches the stomach, and when the stomach is stretched, then accordingly it needs more food in order to get full, and not only vegetables, this big the volume will be demand everything the same, and in volume, next time a person will eat something fatty, and the volume will be required as for a salad, namely, there is one very important habit, and which almost everyone lacks, this is the ability to chew, oh yes, this is a problem , yes, huge, if you don’t take care of yourself, then yes, yes. at the same moment i always say: the body will always repay you kindly if you treat it kindly, we don’t have another body, we have to live in this until the end, so if you don’t take care of it, then the quality of life will be

limping and joy will not be enough, so banal chewing, i recommend it to everyone , just do an experiment, chew each piece of hard food 33 times and you will make a fundamental discovery, you will understand that you have never done this in your life. not so much unlived, the second thing that will surprise you is that you will understand that even after such a long chewing, there are still pieces that can also be chewed in the oral cavity, and when you and i learn to chew, chewing food thoroughly, as the chinese say, you need to drink food , does not mean that everything is necessary grind it in a blender, this is how to live so that it turns into such a suspension , so if you learn to chew correctly, then a person begins to fill up in the middle... of the plate, yesterday i was driving with friends and chewing an apple, i didn’t have time to eat it during the meal and i finished eating it in the car and when we got there, they said, you’re not tired

, i said, why, well, it took you so long to eat this apple, i said , i apologized, i said, i’m sorry, i guess i embarrassed you all there crunch, they say no, we were just wondering how it took so long you can eat an apple, you can eat an apple for so long, because i automatically ... long chewing , in other words, first you watch and chew, count, and then it becomes a reflex, and you can no longer swallow unchewed food, you you’ll just chew it automatically without thinking, one day a patient came to me and said that she couldn’t get an appointment, but she read the notes that we publish on social networks and thought, what ’s stopping me from starting to chew while i’m waiting for an appointment ? he waited for his reception, she said: i just came to say thank you, just by learning to live, she lost extra pounds, and she didn’t need anything else, so if you start with something, start with the simplest thing: learn

to chew thoroughly the food you eat , the food diary is a very, very important point - this is a regulation, that is, when we eat, i always tell patients that a person who is not for... will gain weight more likely than those who eat breakfast, this is fundamentally important and connected this is also with that the most hormonal balance, in the morning we have the highest level of cortisol, everyone has heard about cortisol, but it is associated with the stress hormone, and with such a stressful period, yes , of course, it will always increase when we are stressed, but it will also always increase in the morning, this is always the highest level of cortisol, normal. in our country, cortisol has very multidirectional actions: it destroys muscle tissue and accumulates fat, and if a person does not eat breakfast, or eats too much breakfast, well,

some time after waking up, after an hour, two, an hour and a half, and so on, and at the same time it becomes active, then cortisol reasonably destroys our muscle tissue, because it always needs protein, especially when and as soon as possible, otherwise, otherwise it will begin to extract protein from where it can , that is, from our muscles, yes, exactly that, therefore , when we wake up, we wash ourselves, we carry out some hygiene procedures there, get dressed and go to the kitchen for breakfast, that is, about half an hour after waking up, still ideal, absolutely fantastic , would it would be great if a person would drink water when waking up, why should everyone do this, should everyone do it, everyone, why, because but... you and i breathe, a lot of fluid is lost with breathing, and the skin is also the largest organ of our body loses a lot of fluid overnight. we all

visit the toilet in the morning, we understand that the kidneys have worked well and we have lost some fluid, and the intestines also took some amount of fluid. we always wake up in the morning in a condition called hypovalemia, that is, a lack of water in vascular bed. therefore, if you drink water in the morning, it is important to note that it is warm, then i will tell you why, then we very, very protect our cardiovascular system, we facilitate the work of the heart, so after drinking warm water, after half an hour you need to go to breakfast, what do you think? olesya, what should be in breakfast? of course, you need to eat protein and complex carbohydrates, but porridge is not very advisable if a person is overweight , right? but our porridge is also a complex carbohydrate? well, porridge, porridge is just very high in calories, yes, but if we leave it literally a few tablespoons, something.

three or four approximately, yes, well, depending again on height, then this will be a completely acceptable complex carbohydrate or a piece of bread, but the problem is that porridge, here - if we go to any culinary store and look at the recipe for porridge, then there of course it’s a terrible nightmare, there’s butter, and milk, salt, and sugar, whatever you want, that is, well, essentially, the calorie content is comparable to a cake, and it seems to me that if you have to choose between. then the soul is closer to the cake, yes, so of course, it’s better somehow here is porridge or really with water, without salt, and two or two tablespoons, or focus on protein and vegetables, yes, well, the golden rule of dietetics is variety, and of course, we need fats, proteins, carbohydrates, again i remind you that proteins make up the body can synthesize everything, but there are things that are absolutely

... irreplaceable and let this porridge remain on the water , everything is correct, without any salts and so on, additives, everything else can be obtained from other useful components, two, three, four, maximum spoons of porridge for protein, quite a reasonable supplement, protein - this is poultry, this is fish, this is meat, this is eggs, cottage cheese, for example, very often there is an opinion that you can’t eat meat in the morning, well, somehow this is not abnormal. well, everyone used to eat sausage, with sandwiches, but it was considered that this was a normal breakfast. sausage is definitely, we don’t consider it, it’s something like a boiled piece of meat, but why not, in denmark everyone eats herring for breakfast, we are not in denmark and we can easily eat some kind of lightly salted salmon, but with a piece of bread, with egg, why not, a wonderful breakfast, porridge to

go with it... it doesn’t seem like much, but a couple of spoons of the same rice, and in the morning with the same fish, a completely acceptable story, but for us, probably, some kind of then the story with cottage cheese, yes, casserole, cheesecakes, but cheesecakes, this is a fried story, no, wait, there are cheesecakes baked, baked, there are some without sugar and it’s completely normal to add berries to them, here it’s important to emphasize the seasonal, because that eating strawberries in december is not very wise, this will never have a good effect on our immune system, so we should have proteins for breakfast, it is advisable that we have vegetables at any meal, plant fiber is definitely for the health of our microbiome, and the microbiome is the microbes that live in our body and not only in the intestines, but now more about the intestines, they eat everything, but

plant fiber is practically such an elixir for the important, yes, zukhra sharifovna, you are actually the first endocrinologist who said a kind word about bread, this it was a few years ago because everyone is a nutritionist, all people who are somehow involved in helping to lose weight, everything about bread is just scary, a terrible poison for losing weight, but this is not true, of course. not true, because - it was once a surprise for me a long time ago when i read a study, i think it was norwegian, but that - by studying the gene code of a particular person, you can understand what kind of bread is best for him to eat, well, that is bread is built into our genetics, so giving up what

we are predisposed to, well, at least stupid, and a little smacks of such a fashion as when everyone stopped eating bread, gluten, a lot of dangers and so on, nothing like that, bread contains healthy proteins, very healthy, easily digestible by humans, and gluten and glyodine are good proteins for humans, that ’s another matter , there are people who suffer from diseases in which a person is not able to digest these proteins; they cause damage to him, these people really don’t need to eat bread , all this stuff that contains it is there. people who react to bread, they may not react, not for gluten, for milk, that's a different story, yes, but they are made with milk, especially the buns. and so on, yes, but there we are probably talking about lactose, yes, well, yes, yes, the fact is that when going through such serious processing, and there is a high temperature, and fermentation, a lot of things happen, then there is not

much left of lactose, in general there are situations when we have such a concept in medicine, sibor, which stands for bacterial overgrowth syndrome, so if a person has if there is such a problem, then you will react badly to many, even the healthiest foods, for this you need to go to a gastroenterologist, who is a good gastroenterologist who will save you from this problem and you will be able to eat normal foods, which includes bread, again but we need to make such an important emphasis, bread is different from bread, because the flour may not be of very good quality, the methods of preparing it, maybe storing it, so you can’t blame everything if... someone, as they say, prepared the wrong one bread, yes, not all bread is to blame, that’s why bread, and i, i was for bread, and i will be for bread, but i always place an important emphasis on this, too, if you overeat anything, then even

water can kill a person, if eat bread, remember the song, a bottle of kefir, half a loaf, yes, you don’t need to eat half a loaf, with every meal, except dinner, i can safely recommend one piece of bread and you don’t need to switch to this half a loaf, then the bread will only benefit you and there will be no harm, bread contains b vitamins, a lot of other very useful substances, microelements, minerals, and what’s more, this is also a certain pleasure, and food should give a person pleasure, it should not become the main source of joy, but there are people who are generally ready to eat only bread and cheese and cheese, by the way, right? well, i always say that if a person says, you know, i can’t live without bread, well, no matter how you tell him that bread is harmful, he will simply go away and eat this bread, and if you tell him yes, for your health, but piece by piece,

he is more likely to be adhere to this recommendation, and we continue our conversation , podcast deception of substances, in the studio of olesya nosov and zuhra pavlova and what is very important, it is very, very important to emphasize that at different periods of the day we have different hormonal activity, so if in the morning we have if the activity of the hormone insulin is minimal, then in the evening it is maximum, which is why i say: do not eat fruit in the evening, as a matter of fact , it is advisable not to eat bread in the evening, because it is also such a complex carbohydrate for carbohydrate, there is usually sugar there, add yes for so that the yeast there is better. would be suitable, for example, if it’s yeast bread, so if you and i don’t eat simple carbohydrates in the evening and fewer complex ones, then we don’t, let’s say , overstimulate this insulin, but the lower the rise

in insulin levels, the less the process of formation of adipose tissue, therefore, knowing these subtleties, you and i help our body to be healthier, that is... in the morning bread is for weight loss, in the evening, on the contrary, yes, if there is no excess bread in the morning, yes, i often i say, ignorance of the law does not exempt you from responsibility, but ignorance of physiology does not exempt you from the consequences, so if you don’t know that you don’t need to eat fruits or bread or cereals in the evening or you need to eat them in smaller quantities, then unfortunately you will gain excess fatty tissue, it is very important not to do too much ... the intervals between meals, this is all about regulation, when a person says to lose weight, i will eat only once a day, yes, he will really lose weight, that’s right, he