Tips on healthy food


Healthy eating is an important part of maintaining good health, and can help the individual to the feeling of well-being. It is not difficult, it is through some simple tips a person can begin a healthy diet.
There are two entrances to the main system healthy diet:
1. eating enough calories for the activity carried out by the person and the nature of the course of his life, so as to achieve a balance between the energy consumed by or used and those that get it; If a person eats too much, then you will develop obesity or obese or overweight. But if it eats a little bit, Vsenqs weight.
The man needs to 2500 calories per day on average, while women need to 2000 calories on average. We mean by the term "average", any person who carries on a familiar during the day, which does not apply to business stressful and athletes active and pregnant women ... etc., where different human need to calories by age, sex and state of activity has, as well as other factors.
The Calorie Calorie is a unit of energy in food or drink, and represents the energy required to raise the temperature of one kilogram of water by one degree Celsius.
2. eat a wide range of foods to ensure you get a balanced diet and to provide the body with all the nutrients it needs. But with moderation in the amount of intake of food a person, and avoid overeating.
Include the following practical advice on the basic rules of healthy eating, and which can make a person more Khiarth food for the benefit of his health:
Main meals rely on starchy foods, such as bread (in Arab societies in particular), grains (rice, barley, corn, oats, wheat, etc ...) and potatoes. But I prefer to rely on species with whole grains as much as possible, they contain fiber, which facilitates the process of defecation and prevent constipation and its problems and prolong human feeling of satiety.
Some people think that starchy foods cause obesity; but comparing grams of carbohydrates with a gram of fat, we note that g fat contains twice the contents of grams of carbohydrates, calories. But when being removed from the grain crust and purification of the cover, there is less nutritional value and reduce some of the minerals and vitamins in them, such as reliance on white bread in the food and refined flour, as well as the lack of fiber, which is of great benefit to the digestive system. However, the overindulge in carbohydrates may lead to obesity.
A lot of fruits and vegetables, as recommended eating five pieces or parts of different shapes in the day, and tied piece or part of about 100 grams (for example, 100 grams of watermelon, three or four kernels of apricots, a cup of tomato juice 0.80 grams of carrots 0.90 grams of cabbage or broccoli, a small cup of raspberry, ... etc.). The cup of fruit juice, unsweetened natural part of these parts, and the same applies to vegetables cooked in one cup. It can be a piece of banana Share on breakfast. To make things easier mention the quota amounts of various foods as follows:
Share of grain equivalent, including Cuba.
Share of the fruits drew half a banana or a medium apple or 15 tablets of figs.
Equivalent share of vegetables carrot complete.
Share of the dairy equivalent to a cup of milk.
A share of the meat equivalent to a quarter of a chicken or issued a fist full meal.
Propagation of fish as a source of good protein, it also contains a lot of vitamins and minerals. It should work to eat two servings of fish per week at least. Oily fish is rich in beneficial fats called omega fats 3 omega-3 fats, which help prevent heart disease. Preferably avoid canned fish and smoked because of the large number of salt in it.
Includes oily fish as salmon, mackerel, herring, tuna, sardines and other.
You should avoid saturated fats, sugar or minimize them. We all need fat in our food, but it is important to choose a useful species; There are two main types of fat: saturated and unsaturated. And harmful saturated fat body, because it raises the level of cholesterol in the blood, increases the risk of heart disease and strokes, and called saturated fats because the carbon atoms in which the hydrogen atoms are all linked. The unsaturated fats wherein some of the carbon atoms of hydrogen atoms is busy, and this generation of fat less energy, less contain calories, which contribute to the lowering of blood cholesterol and heart disease and stroke Sakkat.
Could lead to saturated fats increase the amount of cholesterol in the blood, and this increases the likelihood of heart disease. These fats are found in many foods, such as cakes, pies, biscuits and sweets of all kinds, butter and sausage. We must therefore choose to stop taking them, and switch to foods that contain unsaturated fats such as vegetable oils and fatty fish and avocados.
Most people dealing with a lot of sugar, and be sugary foods and drinks rich in calories, and thus contribute to weight gain. They may also lead to tooth decay, especially when eaten between meals. The sugar found naturally in some foods, such as fruit and milk, it is not a health hazard.
Reduction of salt; Many of the foods we buy contain it, such as bread, pasta, sauces and soups. Cause a lot of salt to raise blood pressure, and be living with high blood pressure are more susceptible to heart disease or strokes.
A lot of activity and movement and to maintain an ideal weight. Practiced healthy eating plays an important role in maintaining the ideal weight, which is an important part of good public health. The weight gain that can lead to health problems, such as high blood pressure, heart disease and diabetes. The lack of weight is not consistent with good health. Even the person regain a healthy weight, you should avoid Toma rich in fat and sugar, and a lot of fruits and vegetables.
Physical activity also helps to maintain a healthy weight, does not mean spending hours of time in the exercises, but enough to find ways of movement, such as the return to the house on foot and spend some cataclysmic events or shopping without a car, or something like that. And could instead be some exercise for half an hour several times a week.
Avoid thirst. Man needs to about 1.2 liters of fluid a day to stay without dehydration, in addition to the fluid that comes with the food. But you should avoid alcohol and sugary and effervescent and that may be rich in calories and harmful to the teeth. It can be a person needs more fluids in hot weather or after exercise or physical effort.
Maintain and breakfast; Some people are reluctant to eat breakfast, thinking that helps to lose weight. But studies suggest that eating breakfast could be useful in weight control. The breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals needed for a healthy body.
Prefer to avoid the person and dinner, or not to be the last thing he does before going to sleep. But if the person eating this meal, it is best to walk after the physical activity or what; Sleeping after dinner shortly lead to ferment food in the gut or slow digestion and the accumulation of fat in the blood and organs. It can replace a person for dinner with some light Lots of fruits.