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 that anyone can start a healthy diet.

There are two main entrances healthy diet:

1. Eat enough calories for the activity carried out by the person and the nature of the course of his life, so to achieve a balance between energy consumed or used and those that get it; if a person eats too much, then it will develop obesity or obese or overweight. But if it eats a little bit, Vsenqs weight.

The man needs 2,500 calories per day on average, while women need 2000 calories on average. And we mean "average" means, any person who carries on a familiar during the day, where does not apply to a stressful business and athletes active and pregnant women ... etc, where human needs vary calories by age, sex and state of activity has, as well as other factors.

Thermal calorie is a unit of energy in food or drink, the energy required to raise the temperature of one kilogram of water and represent by one degree Celsius.

2. Eat a wide variety 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.

The following practical tips include basic rules of healthy eating, and which can make a person more Khiarth food for the benefit of his health:

Main meals based on starchy foods, such as bread (in Arab societies in particular) and grains (rice, barley, corn, oats, wheat, etc ...) and potatoes. But I prefer to rely on the same types of 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 grams 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, 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, a lot of carbohydrates may lead to obesity.

A lot of fruits and vegetables, as recommended eating five pieces or parts of the Different shapes in the day, and tied piece or part of about 100 grams (for example, 0.100 grams of watermelon, three or four kernels of apricots, a glass of tomato juice, 80 grams of carrots 0.90 grams of cabbage or broccoli, a small cup of raspberries, etc ...). Cup of unsweetened natural fruit juice is part of these parts, and the same applies to the cooked vegetables 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, medium or 15 tablets of apple fig.

Share of the vegetable equivalent full carrot.

Share of the dairy equivalent cup milk.

Share of the meat equivalent to a quarter of a chicken breast or a full meal in the hand grip.

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. The oily fish rich in beneficial fats called omega fats 3 omega-3 fats, which help to 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, sardines and tuna and others.

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. Harmful saturated fats in the body, because it raises the level of cholesterol in the blood, increasing the risk of heart disease and strokes, are called saturated fats because the carbon atoms which are all linked to hydrogen atoms. The unsaturated fat wherein some of the carbon atoms of hydrogen atoms is busy, and this fat Toleda less energy, less contain calories, which contributes to the reduction of blood cholesterol and heart disease and stroke Sakkat.

Can lead to saturated fats increase the amount of cholesterol in the blood, and this increases the risk of heart disease. These fats are found in many foods, such as cakes, pies, biscuits and sweets of all kinds, butter and sausage. Therefore must choose to stop taking them, and switch to foods that contain unsaturated fats such as vegetable oils and fatty fish and avocados.

Most people eat a lot of sugar, 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, so it is not a health hazard.

Reduction of salt; Many of the foods we buy contain it, such as bread, pasta, sauces and soups. A lot of salt leads to raise blood pressure, and be living with high blood pressure are more prone to heart disease or strokes.

A lot of activity and movement and to maintain an ideal weight. Healthy eating and exercise play an important role in maintaining the ideal weight, which is an important part of good public health. The increase in weight can lead to health problems, such as high blood pressure, heart disease and diabetes. The weight loss 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, it 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. It can instead some exercise for half an hour several times a week.

Avoid thirst. Human needs about 1.2 liters of fluid per day until it remains without dehydration, in addition to the fluid that comes with the food. But you should avoid alcohol and sugary fizzy, which 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.

Maintaining breakfast; some people are reluctant to eat breakfast, thinking that helps to lose weight. But studies suggest that eating breakfast can be useful in weight control. The breakfast is an important part of a balanced diet, and provides some of the vitamins and minerals needed by the body proper.

Preferably the person avoids dinner, or not to be the last thing to do before going to sleep. But if the person eating this meal, it is best to walk or after physical activity does 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 and some light Lots of fruit.