Luciana Baroni
The basic rules for living in good health have now been clearly defined. If you wish it to minimize, if not totally break down, the "interference" of disease, particularly overweight-obesity on quality of life, would choose not to smoke, reduce or eliminate alcoholic beverages and soft drinks by drinking at least 1.5 liters of pure water daily, do a little 'physical activity ( at least a half-hour walk per day) and eat healthy foods that help to keep weight control.
What are healthy foods?
healthy foods are those which contain substances which positively affect the body weight and health. We can group these foods into 4 groups: 1-
VEGETABLES: Within this group, which includes foods of many colors, shapes and flavors, we can isolate four main subgroups: dark green vegetables (particularly rich sources of fiber, folic acid, riboflavin, vitamin A (beta-carotene), vitamin C, vitamin E and vitamin K, potassium, calcium, iron and magnesium, phytochemicals), yellow vegetables -orange (privileged sources of beta-carotene, a vitamin in a powerful antioxidant), starchy vegetables, and all the other vegetables.
The vegetables should be used even outside the meals, for snacks, both raw and undercooked, with no oil or sauces, and limiting the consumption of potatoes and other tubers.
2-GRAIN: derived from the grains of the ear and on the basis of the degree of transformation which are submitted, they can be divided into 2 major subgroups: Refined grains, which have lost much of the beneficial substances that contained the grain, and may also contain harmful substances added. Whole grains, which contain the entire property instead of the nutritious grain, rich sources of fiber, vitamins and minerals and for this reason should be privileged.
3-LEGUMES: are the primary source of protein in the plant kingdom: the average protein content of 100 grams of pulses has not in fact in no way inferior to the average protein content of 100 g of raw meat. They also provide other important nutrients such as iron and zinc, and are an excellent source of fiber and folic acid, often very poor in a omnivorous diet.
4-FRUIT: is a food rich in fiber and phytochemicals, and also a good source of folic acid, beta-carotene, vitamin C and potassium. It 'best not to use fruit juices or other juices ready or centrifuged, even if prepared at home, do not use the candied fruits in syrup or fresh fruit but is always full to pieces!
EXAMPLE OF GENERIC MENU 'BASE
Breakfast
a barley coffee or tea without sugar (sweetener if any), or milk plant
wheat bread with jam without sugar or cream nuts
morning snack 1 piece of fruit Packed full
salad of mixed greens Vegetables boiled
A platter of cooked wheat bread
Afternoon Snack 1 whole fruit
a soy yogurt
Dinner salad of mixed vegetables and rice Pasta
A platter of cooked bread
snack before go to bed: a whole fruit
A handful of dried fruit
Pure Water: 1.5 liters minimum
Check the amount of oil, salt, sauces
prefer to flavor vinegar, lemon and spices
Walk at least 30 minutes a day-by-step
sent during the day is taken by those who hunger can enjoy snacks with raw vegetables (carrots, celery, fennel, etc.) seasoned with lemon, but. NEVER stay with a hunger!
should be borne in mind that you can not achieve and maintain a stable body weight without any change in permanent healthy lifestyle, particularly nutrition and physical activity. How
eat and foods you choose to eat, as well as the quantity and level of physical activity that you can practice, affect your health and are able to determine not only your well-being today but also what is your life future in terms of health and thus personal satisfaction.
These brief tips are one of the many ways you can begin to understand how to change your bad habits for the better. Begins to do what you feel able to do: Do \u200b\u200bnot worry, if you begin to feel better, you yourself that you will continue in pursuit of a healthier lifestyle, and be able to find solutions and ideas to balance your commitments with your new habit!
And if you know how to do it, you will not need any diet!
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