- Healthy eating - do not limit yourself to eating
- Basic provisions
A healthy diet, contrary to popular belief, is not associated with severe restrictions. On the contrary, one of its most important principles is the variety - just so you can get all the necessary nutrients. Also, it is important that the number of calories consumed was less and was equal to the number of calories burned.
Rules are simple and healthy diet will allow everyone to create for themselves a balanced diet.
Eat as much fiber
It is especially a lot of fruits, vegetables and whole grains. These foods also are beneficial complex carbohydrates - it keeps you feeling full for a long time, gradually digested without causing sharp fluctuations in blood sugar levels
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and relatively low in calories. These foods are rich in vitamins, minerals and phytochemicals - plant active elements, very beneficial to human health.
Every day, include in your diet are green, yellow and orange fruits and vegetables - such as broccoli, carrots, melon and citrus. They contain antioxidants
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and other essential nutrients, which can prevent the development of cancer
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and some other diseases.
Limit consumption of foods to which is added sugar
He is in confectionery, candy, chocolate bars and a variety of soft drinks, including juices, which are sold in stores.
Limit your intake of animal fats
The fatty and fried meat is especially a lot of saturated fats, which raise cholesterol levels, and generally have a negative impact on health. Choose lean meats, low-fat dairy products; cook chicken and other poultry without the skin.
Limit your intake of trans fats, which are rich in vegetable oils, semi-finished products and fast food. Besides the fact that they are very high in calories, trans fats are carcinogenic.
Eat more fish and nuts
They contain essential for normal body function unsaturated fats. Omega-3 - very important for a man fatty acids in large enough quantities is found only in oily sea fish.
Eat small portions
The more we put on the plate, the more the eat, the more that we are taught from childhood to go from the table only when the tray is empty. Since the stomach is elastic, the more we eat, the more it is stretched, and the more necessary to have the next time to be satisfied. The reverse is true - if you eat small meals 3-4 or even 5 times a day, you can relatively small amount of food.
Consume less than 300 milligrams of cholesterol per day. Especially a lot of cholesterol in fatty meat, poultry and egg yolks.
A varied diet will help you not only get all the necessary vitamins from food, but also to overcome the desire to eat something sweet and nutritious. Eat different meat, fish, seafood, try unfamiliar to you vegetables, fruits and berries.
Eat enough calcium
This element is important for healthy bones and teeth. It is especially important that the body did not feel a lack of calcium up to 30 years. Approximately 30 years bone mass in humans and reaches a peak of what will be its maximum value depends on how healthy the bones are human, when he gets older. Rich sources of calcium are dairy products. If you for some reason can not get enough calcium from food (for example, if you have lactose intolerance), take vitamin supplements.
Drink at least 1.5 liters of water per day
This ensures the normal functioning of all systems of the body, improves skin color and good effect on mental activity. However, the abuse of water can produce the opposite effect. Human health, which is usual for him climates and not engaged in heavy physical labor, should not drink more than two liters of water a day.