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| Healthy Diet |
Discuss about the diets seemed endless. Many ways about diets that come up with positive and negative. There are also managed to run it or not. There is also a diet that follows lightning unwittingly, where improved only survive for a while only.
Types of diets are healthier has two main points, namely, healthy food with balanced nutrition and regular exercise. If those two things go hand in hand as long as the diet is done, then the body will stay healthy and decrease in body weight will take place gradually, without risky organs in the body becomes unhealthy. As a result, a decrease in body weight will survive, won't back up drastically as in Flash that temporary diet. Body weight will usually survive on numbers.
The following are the stages for performing healthily diet, namely:
- Keep consumption of flour as your main meal.The choices include breads,potatoes with their skins, pasta, rice or noodles.You can replace the pasta, bread, rice, noodles with raw materials to grain to intake more salubrious.Get the benefits of fibre, vitamins and minerals.
- Make sure you always eat fruit and vegetables every day.Select the range of fruit and vegetable to get a variation of the vitamins and minerals in it.Fruit and vegetables fresh, frozen, canned or Juiced all can help you get your daily vitamin and mineral intake.
- Expand the consumption of fish, at least two servings a week. Select the type of fish with a high fish oil ingredient such as fresh tuna, salmon, sardines, mackerel to trout. Get the benefits of vitamin D for bone health. To consume frozen fish, smoked or canned, always check the levels of sodium in order not to backfire and cause hypertension. Choose fish with low levels of salt.
- Limit the consumption of fat and sugar. Fat is still required, but in excessive amounts of fat, will lead to the increase of the body's weight given the fat per gram contains 9 calories, doubling even more than the calories in carbohydrates and proteins. Switch by replacing the margarine, bread, cream, cakes and cheeses made from fat with vegetable oil, nuts, seeds, fish oil and avocado. While in terms of consumption of sugar, eat a lot of sugar in between meal hours can cause problems on the gear and add to the pile of calories. Replace sugary foods with your favorite fruit consumption.
- Limit consumption of salt, no more than 6 grams in a day. Most of the salt in our food is not derived from sprinkling salt or salt are included when cooking food. Most sodium comes from packaged food precisely, because it always checks the content of sodium found on food packaging. High salt content that belongs there in numbers more than 1.5 grams per 100 grams, equivalent to 0.6 grams of sodium. Low content of salt crusts and recommended is 0.3 grams or less in 100 grams (about 0.1 grams of sodium). For extra flavor, use a replacement plant herbs and spices flavors, giver of the juice of lemon, mustard and vinegar.
- Multiply the move and exercise. Do by doing physical sports for 150 minutes each day with medium intensity or 75 minutes a day with high intensity. Long exercise is recommended for those who are between the ages of 19 to 64 years of age. Do well with muscle strength training twice a week. Try this workout advice meet the hours to do exercise walking, biking or swimming to running. Lifting weights and lifting heavy objects can be a way to train your muscle strength. By doing so in a more regular basis, there is a decreased risk of cardiac problems, place type 2 diabetes to strokes.
- Already enough that your water intake today? Throughout the day, required the consumption of water intake by as much as 8 to 10 cups. White water is the best option for the body because it does not contain any calories. You can drink tea, coffee, soda, milk, fruit juice and fruit juice and milk, but do not add any more sugar in your drink because it can harm your teeth.
- Do not skip breakfast. Breakfast is indeed the most important meal of the day, for breakfast will provide fiber, calories, vitamins and minerals that your body needs. Choose whole grain cereal consumption, pureed or whole wheat bread baked with additional fruit to start your day with good nutrition.Good Luck!
