IS IT POSSIBLE TO FULL Pete REMAINING thin and HEALTHY? It is believed that only half eaten food goes in our favor, but everything else is beneficial only to doctors who are treating the consequences of our gluttony. Perhaps this is the truth, but starvation is hardly consistent with the principles of healthy lifestyles. Modern physicians generally believe that a voluntary refusal of food or to no good leads. Moreover, it is known that starvation over 3 days in a row leads to the formation in the body of a large quantity of free radicals - the special structures that accelerate aging, damaging blood vessels and even the launching of the tumor. It turns out that those wishing to put their food on the correct basis in the first place to think about the quality of food consumed, rather than its quantity. Elements of a healthy diet Make it a rule to read the information on food packaging, how are you doing, buying, for example, oil for their vehicle. After all, the normal manufacturers on the label actually find almost the molecular composition of the goods. However, the climb in the wilds of nutrition is still not worth it. You can restrict ourselves to the knowledge of proteins, fats and carbohydrates, as well as total caloric offers delicacies. Proteins consume at the rate of 1 gram per 1 kilogram of body weight for 1 day (1 gram of protein = 4.1 kcal). In this case, make sure that at least half of the recommended rate is animal proteins, since only they contain all the amino acids necessary for a person (vegetarians, please note). Nevertheless, we should not forget that excessive fascination with foods high in protein "potential" (meat, fish, eggs, beans) will inevitably lead to gout, urolithiasis and dysbacteriosis. Do not forget about the measure. Number of daily entering the body fat must match 25 percent of total calories to your diet. Given that 1 gram of fat is equal to 9.3 kcal, this standard corresponds to the maximum 100 grams a day, a third of which must be presented in fats of vegetable origin. By the way, fats are found in virtually all foods, so unless they're not careful, they may soon be about half the total calories of your diet. And this is a direct path to obesity, cardiovascular disease and cancer of the intestine. The average daily requirement for carbohydrates is 100 to 500 grams per day (1 gram carbohydrate = 4.1 kcal), depending on your level of physical activity. Carbohydrates are different. For its own sake should focus on their digestible species that are found in sweet fruits and vegetables, quench hunger and quickly fill the body with energy. In contrast, refined carbohydrates (sweets, cakes, sugar, white bread) too greatly increase the blood sugar level, thus contributing to the emergence of diabetes, but also play a significant role in the development of obesity. As you've probably already noticed, for proteins, fats and carbohydrates necessary to observe the "golden" rule "1:1:4". Eating properly, not get carried away and keep the import of edible Samara manufacturer. This is not a manifestation of small forms of patriotism, but only extra time taking care of himself. It turns out that our enzymes (substances that are actively involved in the digestion of food), most are set for products specific to their native land. It happened during evolution. Any control of desires, even the most useful substance can be poison. As the saying goes, "all a matter of dose. When the meal without feelings of hunger, but only for "pure pleasure" comes at you in the habit comes time to think about the fight with itself. First of all, do not eat out of boredom and idleness. Find yourself some new hobby that can distract you a little bit from the fridge (unrequited love, for example, a very good run over your appetite). Pick mature perverse relationship between any activity and the meal and do not try to dine ten times in a row just because today on the television series is ten favorite series. Eat only in designated places (imagine how wonderful to organize a one-bedroom apartment dining room), and having finished eating, do not stay there - go away for at least a balcony. Turn off your obsession with pies aerobic exercise (running, jumping, swimming, cycling, football) which, if properly performed (exercise at least 20 minutes with a pulse rate 0,8 x (220 - your age)) also helps burn excess calories and are good prevention of atherosclerosis and diabetes. Eat regularly, at least 4 times a day, in small portions. Before eating drink 1-2 glasses of pure water without gas. A similar procedure is slightly stretches the stomach, as a result you will eat much less than was put on the table. In addition to health benefits, it is also a version of the economy. Before you send anything in the mouth, good smell it, taste the long, long time and then chew it. Satiety comes quickly to a calm and confident people. Do not eat later than three hours before bedtime. - What if you gave yourself again and again will glut oneself, to condemn themselves to the "Daily discharge" for a period of 1 to 3 days. But no more. YOUR WEIGHT CATEGORY Catching things in order in your own kitchen and in his own body, it is necessary to periodically monitor the quality and effectiveness of your any attempts. Thus, the ideal weight that you want to try, easy to determine in accordance with Broca: the desired body weight (kg) = height (in cm) - 110 (plus or minus 5.10 kg). However, a clear indication in this case is the body mass index (BMI). BMI = (your real weight in kilograms) / (your height in meters squared). BMI = 20-25 - indicates a normal diet. BMI = 26-30 - evidence of regular overeating. BMI = 31-40 - warns of moderate obesity. BMI = 41 or higher - indicates the occurrence of morbid obesity, which has articles will not help - it's time to run ... No, rather crawl to the doctor. By the way, changes in BMI are dangerous not only in the direction of increase. So, when the BMI falls below the critical mark of 20 kg/m2, depletion occurs when the risk of myocardial infarction, stroke or any cancer is greater even than in those with moderate obesity. FOUR REASON FOR Overeating It is known that 70 to 90 percent of Russians from time to time, regularly engaged in gluttony. With the true path of their diet is usually knock these factors. 1. Stress, anxiety, fear, diffidence, or tomorrow. 2. Substitution of food other joys of life: for example, sexual frustration or forced abstinence, not smoking, and later in the same spirit. 3. Greed, originating from the Soviet era deficits, when to eat sometimes had in store. 4. Another mystery of Russia: in contrast to Western countries, the lack of waist have always been prestigious and symbolize prosperity. By the way pregnant or have recently given birth women should pay attention to the following medical fact. Overeating or held for future moms irreversibly increases the number of fat cells in the body of the fetus or infant, and the whole future life of such Rights will be held against the backdrop of the struggle for a normal weight. Do not let the energy crisis of food - is, first of all, fuel for your body, and a balanced diet - is the principle of a normal life. Calculate your energy expenditure in kilocalories per 1 day: a quiet man needs 1300-1500 calories; mental work requires 2600-3000 calories, light physical labor - 3500-4000 kcal; hard physical labor - 4500-6000 kcal. Now compare how much you normally spend, because you usually eat. If the latter is much higher than the first, try a smaller or larger work. Source: "Harmful" (Igor Kunitsyn) Source: the Internet edition "MED + info" to "expert advice" on the site www.medinfo.ru
No comments:
Post a Comment