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Improper nutrition is the main problem of the appearance of extra pounds. Unfortunately, they do not come alone, but also bring various diseases with them. Gastritis and cholecystitis, metabolic disorders, skin and cardiovascular diseases, problems with the central nervous system, it is not without reason that a person is what he eats. But most often we think about what we put on our plate only when our favorite dress stops fastening. All other problems are usually attributed to external factors and treated exclusively with medication. What is proper nutrition? How to start your journey to health and longevity? Let's take a closer look at this issue today.
Relevance of the problem
It would seem that today supermarkets are simply bursting with variety. Every day you can choose for yourself only the most useful and delicious products. And doctors are faced with the fact that the problem of excess weight is becoming more acute every year. Maybe it's the lack of information? But it seems that the media constantly trumpets about what proper nutrition is. Where to start - it is this problem that becomes a stumbling block for most people. You need to somehow redraw your menu, get used to cooking without excess fat, reduce portions and increase the number of trips to the dining room. And there is not enough time. And here we are again, having run half-starved all day, we take a pack of semi-finished products in the store, while promising ourselves that everything will change from tomorrow.
You are not on a diet
And indeed it is. A diet is a short-term and rather serious restriction of the diet. At the same time, having completed the course, a person begins to make up for lost time and eat sweets with redoubled energy. So diets are to blame for all our troubles? Of course not. Any of them should be developed by a nutritionist, taking into account the tasks. At the same time, after the end of its term, it is extremely important to switch to proper nutrition. Where to begin? It is logical to assume that from the preparation of the menu.
Mode is the basis of health
The fast pace of life makes us increasingly refuse to cook homemade food. When to go grocery shopping and stand for hours at the stove, when you barely have time to just cook store-bought dumplings? Then we have to slightly change the wording written above. Where does proper nutrition begin? Off the regime! It is necessary to eat at least 5 times a day, in small portions. You need to have breakfast an hour after waking up, and dinner at least 2 hours before bedtime. It is not necessary to strictly adhere to the generally accepted schedule, especially if you get up very early or, conversely, late. Spread your meals over your waking hours.
Main stimulus
Not everyone knows how to eat right. And sometimes people, after reading hundreds of books, still continue to go to fast food cafes. What needs to be cleared up first? The mental and physical state of a person depends on what he eats. There is a direct relationship between diet and life expectancy. It has been proven that bowel cancer is directly related to long-term consumption of fatty foods with a minimum of vegetable fiber.
Therefore, it is necessary to analyze your diet and completely redraw the list of purchases made. Proper nutrition involves the use of fresh products and minimal heat treatment, and this can only be ensured if you cook yourself. Therefore, you will have to carve out an hour of evening time for cooking the next day, and take something useful with you to work.
Useful products: what is included
The question is already on edge. Yes, everyone knows about the need to eat fish and lean meats, vegetables and fruits, as well as cereals. The body also needs dairy products. But we are faced with the fact that the stores sell frozen meat soaked in antibiotics, cottage cheese and cheese made from palm oil, butter, in which there is only margarine, although this is not indicated on the packaging. How to eat right if all foods are stuffed with chemicals?
Indeed, the question is complex, but there is a solution. Try shopping at weekend fairs. Here, farmers bring vegetables and fruits grown in their garden plots, as well as their own fattened and slaughtered animals. Proper, healthy eating starts here, not in supermarkets.
Balanced Diet
No matter how useful certain products (for example, apples) are, they cannot replace all the others. Your body must receive all the necessary fats, proteins and carbohydrates. This is another reason why proper, healthy eating is considered something very difficult. Just imagine endless tables in which the composition of this or that product is written, what goes with what and what does not. But our goal is not to fill our heads with numbers, but to explain in an accessible way how to combine products in the right proportions.
golden rules
Every day we should consume 5 food groups per day. These are meat and eggs, offal, cereals and grains, vegetables and fruits, milk and dairy products. Moreover, they should not enter the body all together. Ideally, if each of the five meals includes one product from each group.
You need to learn how to distribute food in the daily diet. For breakfast, it is preferable to choose cereals, grains or dairy products. As a lunch, meat products and fresh vegetables are optimal. For dinner, choose light but hearty meals. This is fish or dairy products, stewed vegetables or lean meat. For a snack, it is best to use fruits.
Only the first step is difficult
What is, becomes approximately clear. Now let's look at it from a practical point of view. We will be helped by the advice of a nutritionist, where to start proper nutrition. What is the most important thing in the process of eating? This is enjoyment. If you do not like the food, then most likely you will quickly refuse it. Therefore, first of all, look for among the useful products those that you love the most.
Proper nutrition at home begins when you choose to buy less flour and sweets and more vegetables and fruits. You can complete the design yourself. Olive oil instead of mayonnaise, veal instead of pork or lamb, whole grain bread instead of buns. Note that you are not on a diet, you do not need to immediately set yourself up that you can no longer afford your favorite foods and dishes. Just their consumption should be reduced. If it is chocolate, then let it be expensive, with the maximum amount of cocoa. If the pie is homemade, with fruit, sour cream, not margarine.
The first step in moving to healthy eating- this is an understanding of what you are now putting in your mouth, and how it will be processed by the body. Instead of watching TV and mindlessly stuffing chips into yourself, try imagining this oil-soaked potato slice exuding fat right into your stomach. How modified fats and salt clog your blood vessels, cause obesity. Believe me, soon you yourself will not want to touch the chips. So, gradually, a person painlessly refuses store dumplings and sausages, sweet soda and much more.
Let's move on to the menu
It will be most convenient to immediately write down what you will be cooking in the next few days, and based on this, purchase products. Now you will have a useful basket and a clear plan for what you will serve to your family. When compiling the menu, it must be taken into account that the needs of a woman, a man and a child can be very different. The components of proper nutrition are healthy foods that we have already discussed above. Now let's think about what can be prepared from this.
Diet for the modern woman
Do not forget that this is the basis, the backbone. We will give you a sample of proper nutrition for a woman. The menu may change depending on how active you are.
Traditionally, we start on Monday. For breakfast, boil 200 g of oatmeal in water. Add one apple, a teaspoon of honey and 50 g of cottage cheese. For lunch, a portion (250 g) of soup. Today it can be cheese and vegetable salad. For an afternoon snack 1 banana, and in the evening 200 g of shrimp and a few cucumbers.
The second day begins with 200 g of porridge. Buckwheat would be an excellent choice. For second breakfast banana and persimmon. At lunch, 250 g of soup. For a change, you can cook from dried mushrooms, 100 g of steam cutlets and a little rice. For the second snack, coleslaw. And in the evening, please yourself with a vegetable casserole, adding 200 g of fish or mussels to it.
A sweet breakfast is the key to a good mood, so prepare 150 g of banana-curd casserole and 20 g of dried apricots. Second breakfast - 100 g of natural yogurt. For lunch, 250 g of soup and stewed vegetables. For an afternoon snack, 2 loaves of bread with jam, 1 apple and kefir. For dinner, 250 g of chicken breast and 100 g of vegetable salad.
So what do you think of the menu? Proper nutrition for a woman is not necessarily boring and hungry. Once a week, you can afford one forbidden dish, whether it be a sandwich with mayonnaise, a barbecue or a cream cake.
Nutrition for the strong half of humanity
If a woman needs more fermented milk products, then a man needs meat and cereals. Protein must be present in sufficient quantities, otherwise muscle mass begins to suffer, as well as the heart. Therefore, proper nutrition for men necessarily includes meat and fish. In short, a man needs to eat carbohydrate-containing foods for breakfast, proteins for lunch, and again complex carbohydrates for dinner. Let's look at the example of one day:
- Breakfast - whole grain porridge with milk, fresh fruit, green tea. Or scrambled eggs with tomatoes and basil, whole grain bread, fruit and yogurt.
- The second breakfast should be regardless of the workload. This is a boiled egg or cottage cheese, bread, tea, yogurt.
- Lunch is the main meal. You can choose lean meat with rice and vegetable salad. An alternative would be lentil soup, cottage cheese and bread. Or borscht, salmon and fresh vegetables.
- An afternoon snack is also a must. This is a salad of vegetables, fruits and nuts.
- Dinner - baked potatoes and shrimp salad, fresh fruit. In addition, it can be beef liver and cauliflower garnish, grain bread.
- Before going to bed, kefir and fresh fruit.
And again, nothing complicated. Proper nutrition for men does not imply a hunger strike, rather, on the contrary. A varied diet allows you to maintain all organs and systems in order.
Do not forget that this is not a short-term diet, but proper nutrition. Recipes, menus - it's better to think over everything in advance in order to go to the store with a ready-made list. If there is something that you cannot live without, then write out these products in a separate list and distribute them evenly over all days of the week.
Food preparation is also a whole science. Avoid fatty, rich broths. Better vegetable soup and a separate piece of stew. Fried, flour, sweet - this is also a forbidden group. Once a week you can treat yourself to a pie, but not more often. It is best to stew, boil or stew foods. The diet should contain a large number of raw vegetables and fruits. Portions should be small. If you get hungry, it is better to have a few nuts or water with honey on hand. For example, 200 g of boiled chicken and 1 large cucumber is a completely normal dinner.
There are a huge number of diets that allow you to lose weight. But for some reason, few people think that it is enough to competently and wisely approach the issue of nutrition, and no restrictions will simply be needed. There are certain rules that should be followed so as not to sob on the scales later, and also exists. How to eat right?
- Watch your portion sizes. In short, eat less! Both at home, and at a party, and in public catering. Skip the heavy salad and replace it with a lighter one. And share the main dish with a friend (friend).
- Avoid large plates at home. Get a smaller plate. And portions, respectively, impose smaller ones. Remember that the body does not need as much food as you are used to putting on. Just enough to make you feel a little full.
- We eat much more if we eat while watching a movie on TV.(a fact proven by scientists). Learn to perceive the process of eating, like refueling for a car. How much fuel do you need to get the car going? Refueled, and forward.
- Try to plan your menu at least a day ahead. And even better - for the whole week. On the eve of the working day, think - what exactly will you feed your body? Stock up on yogurt and a couple of fruits to satisfy your hunger in a timely manner and not run to the store later for chips and chocolates.
- Once you've made a menu for the week, stick to it. Buy all groceries in advance. Stick your menu on the fridge and eat only what is on it. Hide the “extra” products so that there is no temptation to grab a couple of Krakow bagels or a smoked leg before dinner.
- Drink more water. This is the basis of proper nutrition. At least one and a half liters per day (soups, juices, tea and coffee go separately).
- Be sure to have breakfast in the morning. Breakfast doesn't have to be heavy, but it should contain the nutrients that will help you get through the rest of the day. Dairy products and fiber are a must. See.
- Strictly adhere to the diet. If there are still a couple of hours before lunch, and you just feel unbearably hungry, and you are ready to run for a hamburger, take an apple, pear or banana. Have a snack with fruit - it will not bring harm, and the feeling of acute hunger will be released.
- Eat lots of vegetables and fruits. Every day. At every meal. The most useful green vegetables are Chinese cabbage, lettuce, arugula, broccoli, cucumbers, zucchini, celery, etc. They contain the maximum amount of essential vitamins and ensure the smooth functioning of the digestive tract.
- Avoid fruits in syrup(canned) and cheap fruit juices. Reduce your sugar intake with tea and coffee. Sweets, if possible, replace fruits, candied fruits, dried fruits, dark chocolate.
- Minimize your salt intake. In some cases, refuse altogether. For example, a vegetable salad seasoned with oil will not suffer at all from the lack of salt. Again, a boiled egg can be consumed without salt.
- Eliminate the wrong carbs(sugar, rice, flour) and enter healthy (fruits-vegetables, legumes, whole grain bread).
- Don't forget fiber! The minimum amount per day is about thirty g. Look for it in whole grains and fruits and vegetables.
- Swap bad fats for good ones- on nuts and avocados, olive oil and pumpkin seeds, fish, etc. Reduce, if possible, to zero the consumption of red meat, whole milk products, as well as fried foods, cookies, margarine, etc.
- Protein is irreplaceable. This is the source of our energy. Look for it daily in fish, beans, nuts, eggs, and tofu.
- Vitamin D and calcium(dairy products, beans, leafy vegetables) - nowhere without them.
- Absolutely avoid eating out. Prepare yourself! Not semi-finished products, but “first, second and compote”. You can make it ahead of time and put it in the freezer to save time. And money - and even more so.
- Eat high-calorie foods only in the morning. In the second - only the lungs.
- Try to burn more calories throughout the day than you consume. per day. Get a notebook for the first time to see the "arrival-expenditure" of extra pounds.
- Avoid fatty-sweet-spicy-salty foods.
- Any dietary restrictions do not make sense without physical activity. If you do not want to become an old woman ahead of time, then combine your proper nutrition with the right loads. Then your skin will not sag, and your muscles will not weaken.
What is the right food for breakfast, lunch and dinner?
What to eat for breakfast
This energy boost is the basis of the whole day. Breakfast is not deposited on the hips and is converted into clean energy. Requirements for a proper breakfast:
- Buns, sandwiches, toast and croissants - down. They only tire the body, which, after such a breakfast, wants to go back to bed.
- Pulses for breakfast - superfluous . The exception is buckwheat.
- The main part of breakfast should be fruit. Especially in summer. In winter, you can replace them with dried fruits.
- Must include in your morning meal yogurt, ryazhenka or cottage cheese .
- Milk in its pure form for breakfast can be consumed only until six in the morning. For example, with cinnamon - it provides cheerfulness.
- The perfect breakfast fruit salad seasoned with yogurt or fermented baked milk. You can also add berries and nuts.
- For second breakfast you can eat porridge (for example, oatmeal), fruit and a small piece of dark chocolate.
What to eat for lunch
For the most part, we dine very quickly, not really thinking about what we eat, and throwing what is at hand into the furnace. Because work is waiting. And this meal requires a serious approach. And of course sandwiches for lunch are absolutely not suitable. In extreme cases, you can order lunch to the office or find a canteen with hot lunches. Requirements for the right lunch:
- At lunch you can not limit yourself in food , but this meal should not occur later than two in the afternoon.
- For the first, you can eat, for example, borscht, for the second - buckwheat garnish and two hundred grams of chicken breast. Do not forget about salad (only fresh vegetables) and unleavened bread. On the third - compote or juice from fresh fruits.
- Avoid smoked and fried meat at lunch . Replace it with steamed meat and large quantity vegetables.
What should you eat for dinner?
How is dinner usually? We eat everything and more (and certainly with dessert), after which we fall on the sofa to watch the TV in order to digest all this abundance of food. Moreover, while you come home from work, while you cook dinner, while you gather the whole family at the table, the hands of the clock are confidently approaching ten in the evening. As a result, we spend the night digesting food, instead of resting. So how should it be? Requirements for the right dinner:
- Dinner should be light. The optimal time for dinner is no later than four hours before bedtime. Preferably at 6pm.
- For dinner beans should not be consumed - They should be eaten in the morning.
- The best dishes for dinner are stewed or raw vegetables . Certainly not meat with fried potatoes and a huge piece of cake.
- Before going to bed, you can drink warm milk. , seasoned with a spoonful of honey - it promotes restful sleep and fast falling asleep.
The right menu for the day
Since morning:
A glass of water right after you get out of bed. Get yourself into this habit.
Breakfast :
- A couple of dried breads.
- Fruit salad with yogurt.
- Or vegetable salad with vegetable oil.
- 100 g of cottage cheese (cheese).
- Tea, coffee, milk available.
Lunch:
- 100 g of berries (fruits).
- Natural juice.
Dinner:
- Soup (lean, fish, vegetable puree soup, or low-fat broth).
- About 150 g of fish, turkey or chicken (not fried). Baked or stewed. No "tasty" skins and crusts! For example, salmon skewers or turkey stew.
- Salad (only fresh vegetables!) with vegetable (olive) oil.
- Garnish - a maximum of four tablespoons. It is preferable to refuse it altogether, replacing it with a larger portion of salad. Or steamed vegetables.
Afternoon snack:
- 100 g of berries or fruits.
- Tea, coffee, juice or water. You can use low-fat yogurt. Choose.
Dinner:
- A couple of dried breads.
- Any vegetables. It is better if you follow the "tradition": fresh vegetables and vegetable oil.
- 100 g of cheese or cottage cheese, plus a boiled egg.
- Boiled (baked) chicken (turkey) breast. Or boiled (stewed) fish.
- Drink optional.
And the most important thing to remember: we eat only to live, and not vice versa.
Each VKontakte user knows perfectly well that in order to register and use a new account, you will definitely need to use a phone number. This function was adopted as a rule to increase the level of account protection and to prevent the appearance of automatic bots. The use of the phone significantly limits the ability to create completely new accounts on the network, which is very inconvenient for modern Internet entrepreneurs and SMM specialists. Despite this limitation, the ability to create accounts without a phone still remains, for example, you can go to the site by solving the question of how to register in VK through Facebook.
From a technical point of view, a phone number is required to register a new profile. It just doesn't have to be a real number.
You can get such a number on a special website, register and forget about its existence, it will not be functional.
There is another option for registering without using a phone number, but through Facebook. The method fully complies with the rules of VKontakte; when registering, you will not have to bypass the general functionality of the network. This method is worth exploring in more detail.
How to register in VK through Facebook: without a phone number - for free
The essence of this technique is to organize a new VK profile, through authorization through Facebook. Its presence for the implementation of this method is mandatory. The technique implies a lot of various subtleties, they must be taken into account in order to carry out registration. It concerns the real acting email address, it is important to confirm the new phone.
To register and then apply a profile in VK, you will need to perform the following steps:
- Registered new profile in Facebook. Here you will need to verify your phone. If there is no free SIM card, you should resort to TextNow. It offers unique free telephony services. Following a simple instruction, it is created virtual phone, it can be used to register and launch a profile on Facebook.
- The page of the social network itself opens and an account is registered. Personal data must be updated, otherwise the resource developers will not allow activation to start new page. During registration, the phone number obtained from the TextNow portal is inserted. Here you will need to receive and remember the password sent by the administration of the social network.
- The received code is required to enter it on the registration page and activate the "Next" button.
- A step is taken to confirm the fact that the new profile will always be entered with given number. After that, the user is prompted to perform certain steps. You can choose or skip them, it all depends on personal desires.
After registering on this social network, you can proceed to create a new profile in VK. When deciding how to register on VKontakte through Facebook, you need to act not in the usual way, but through “activation through Facebook”, a network that has a new design.
Summing up
During the registration process, the system will require you to enter the data of the electronic mailbox. Through it, information will be imported from the social network Facebook. If the address is not confirmed, the transmission of news and information will end with system errors.
With frequently repeated errors, the VK page will be completely blocked after a while.
To avoid similar problem, it is worth linking a new mailbox to a newly created Facebook page, registering and be sure to confirm it. This should be a box that is not tied to VK profiles. Otherwise, the implementation of all the above manipulations will be wasted. Register new mail online is not difficult at all. A phone is not required here, so there will be no problems with registration without a phone number for free.
Facebook registration– absolutely not a difficult process and now you will learn how to get your personal account in the largest social network in the world! But before registering, you should consider a few important points:
- Facebook registration is free!
- You must be 13 years of age at the time of registration
- To register, you need to have your personal email or mobile phone number
- If you are already registered and need to apply personal profile- go to this page - . There you will find tips on how to properly set up your (already registered) account.
- You can learn more about this social network in the material - - what it is and how to use it
Facebook registration - first steps
First you need to go to the official Facebook website, it is located at:
If you do not have an account yet, then in any case you will be transferred to a special registration page. Further, in order for the process of creating a FB profile to go as quickly as possible, we advise you to prepare your email (open your mail in separate tab browser) or mobile phone- it should be "at hand"
Thus, let's proceed directly to the registration!
Main page and registration form:
First, enter your first and last name:
At the same time, remember - Facebook requires that each user register under their own names, so it is strongly recommended to do so! This may seem unusual, because many social networks do not have such a strict rule. However, on the other hand, everyone likes to communicate with real people more than “fictional characters”. If someone registers an account with fictitious names (especially with very unusual variants), then the Facebook administration may freeze such a profile for a while and require some evidence of the reality of the names - for example, send a photo where the person’s face is clearly visible, or send a page from a document where your name, surname and photo are also clearly visible.
The next step - if you have chosen an email for registration, enter it twice:
At the same time, keep in mind that the image shows an example of an email, you must enter your personal email!
The second registration option is using a mobile phone:
Attention! Enter only the phone to which you have direct access - because a little later you will be sent special code confirmation of registration by SMS
Password
In the field labeled " New Password» enter your password. This is a very important part of registration - because how complex you create your password depends! account security. What password will be considered complex?
Here are some criteria:
- length - make it at least 10 characters (you can't do less than 6)
- combine numbers, letters of the Latin alphabet and punctuation marks
Date of birth and gender
Enter your date of birth and gender. To change the date, you need to click on the black triangle to the right of "Day", "Month" and "Year" and select the necessary data in the drop-down list. It is also worth noting that after registration you can change these data. In order to find out why indicate the date of birth, click on the link to the right of the drop-down menu. To specify gender, click on the circle on the left next to "Woman" or "Man".
Terms of Use
Many users skip this point - but in vain! Be sure to open all three virtual documents and read them carefully if possible, because they describe all aspects of the relationship between the Facebook social network and the user.
Create an account
Here is the first stage of registration! Now you can safely click on the green Create an account button and proceed to the next part of the registration.
How to verify your Facebook account when registering
After filling in all the data on start page an important step in confirming registration on the Facebook social network follows. Depending on what you entered - email or phone number, you will need to verify your account either by the code from the email or by the SMS code to the phone number. Now we will consider the option with confirmation by email.
Profile confirmation by email
Immediately after you click the green "Create an account" button, you will be redirected to a page with the following content:
At this stage, you need to go to your mail, and after waiting for a letter from Facebook, click on a special button in the letter, or copy the code from the same letter and paste it yourself. Here's what that letter looks like:
Thus, you have two options for confirmation via email:
- or click on the blue button in the email that says "Verify your account"
- or copy the code below and paste it into the box at the link on the registration page.
Let's look at a more complex option - the second.
The next one is profile design, search, adding friends and other interesting work. So after clicking OK, you can congratulate yourself - your Facebook account is registered!
We just looked at verifying a Facebook account via email. If you make confirmation through a phone number, then this process will be a little easier. An SMS with a code will be sent to your phone, enter it in a special box (the same as for the code from the email). A little later - when you fill out the profile with information, you can add both confirmation methods - both phone and email. This will make your account even more secure!
What's next
The first step is to find friends:
At this stage, you can either send out invitations via Vkontakte and mail, or move on to finding friends a little later. To start searching for friends later, click the Next button.
Facebook login issues
When registering, a number of problems sometimes arise, let's look at some of them and ways to overcome them.
Registration page in English or another incomprehensible language. What to do?
If the registration page loads in a foreign language for some reason, you can easily fix it by including the one you understand:
To change the language on Facebook, scroll down the page and select one of the languages. If the language you need is not on the first screen, click on the cross in the square on the right side of the list and select there - it definitely is there.
I can't log in to my Facebook page - it says that the password or login was entered incorrectly
This is a traditional mistake when entering any password - not only on Facebook. The two most common reasons - or you have cap lock(all letters are entered in upper case, i.e. they are all capitals), or a keyboard layout other than the password language is running. To fix this situation, do the following:
- If Caps Lock is on, press this button again. button on standard keyboards, as a rule, is located on the left edge above Ctrl and Shift. An additional hint can be a glowing dot on the corner of the button - if it glows, then Caps Lock is still on, if not, it is not enabled (but not all keyboards have such a dot)
- In the case of a keyboard layout in another language, this can be easily fixed simply by switching the language to the one you need. You can do this using the standard Shift + Alt keyboard combination (or another similar combination)
Then enter the password again. This time it should work! If you still can’t log into your account, use the option to reset your password and access to your account.
Facebook does not accept phone number or email for registration
This problem usually also occurs due to two reasons:
- This email address or phone number has already been used for registration and Facebook does not allow you to register another account using this email/phone number. To get out of this situation, simply enter a different number or email.
- You made a spelling mistake. In the case of email, check if you have inserted the @ sign. And in the case of a phone - check if you entered the country code in the number, it must be registered.
If you have any other problems during registration, feel free to ask questions in the comments below!
01.05.2017
Facebook is the most popular in the world social network and not so well known here in Russia. Here I will present to the public my vision of correct registration in this social network. network and explain in detail each of the stages of registration and setting up the page in order to ensure both personal security and the security of the page from hacking.
Unlike social networks Vkontakte and Odnoklassniki - so popular with us in Russia, it is not necessary to register here by phone number. The number can be linked later, and the address will be enough for registration Email. That is why such registration can be done on Facebook, but not on our services? It's not safe without a phone number - they hammer it into us. But here it works. Moreover, in such a large social networks. At the time of printing the article, registration without a phone number is possible, but after a couple of years of intensive changes in the rules of social services. network may be the opposite. As in contact - until 2012, registration was only by e-mail address, then they did it only by phone number.
Registration on Facebook is very simple, even much easier than in contact, although it may seem the other way around. Now you will understand it.
Facebook registration. How to register in a minute
Before registering on Facebook, be sure to read the latest version of the help at this link - https://www.facebook.com/help/188157731232424.
We open home page social network —https://www.facebook.com and enter all the data necessary for registration right here - first name, last name, date of birth and contact details. We must come up with a complex password - with Latin letters and numbers, it is advisable to use to select a password, for example online service- http://www.onlinepasswordgenerator.ru to create complex passwords or the KeePass 2 program to generate and save encrypted passwords on a computer. A complex password is harder to crack than a simple set of numbers. Therefore, we do not think that you need to enter an easy password in order to simply remember it. You need a complex and long password. The same applies to email security. If possible, be sure to link the phone number to the page, and even in the event of a hack, it will be possible to restore the page in just a minute.
The next step is to confirm the entered email address. If you entered a phone number instead of mail, a confirmation code will be sent via SMS to your phone.
Open mail or look at messages on the phone. We confirm the address by clicking on the button Confirm your account. Until you confirm your email or phone number, you can’t use your account, all social functions. networks will become available only after confirming the contact details.
After confirming the contact details, you will immediately go to the newly created page.
With a careful study of reference materials, most questions will immediately disappear, if any. Well, remember that the official technical support - best helper in solving problems encountered during registration and restoration of the page. Not the big names on the forums, not the hackers, not anyone other than the support people, will help you the way the official Facebook support can, even if these people often seem too slow.
After registration, you only need to fill out the page with your data, put your photo on the avatar, find friends and already begin to fully use the Facebook page.
Do I need to enter my real data when registering on Facebook
This is a rhetorical question, of course. Almost everyone now has pages in the social. networks, and registered on real passport data. However, we can definitely say that it is not safe. Firstly, if a person leaves a social account in his account. a lot of networks personal information, data about your location, tastes and interests - almost anyone can easily find out about you from the Internet. If you plan to leave your real data on the page, hide everything that is possible in the privacy settings. So that only you can see all the information, and some of this information is your friends, enemies in general can only see the profile picture.
For personal security and to protect the page from hacking, open the privacy settings at this link -