A varied and balanced diet increases performance and improves health. However, food implies much more: the preparation of tasty dishes and tasting increase welfare.
Healthy eating contributes greatly to improving the quality of life. A balanced diet is an important element to cope with the demands of both the workplace and personal factor. The 10 rules of healthy eating provide you with a thread for a healthy "food routine" and increased welfare.
Rule number 1: enjoy different foods
A balanced and healthy diet is characterized by a wide selection of food. To follow a healthy diet is important to combine together products rich in nutrients and low in calories in adequate amounts.
Rule number 2: abundant products from cereals and potatoes
Products made from cereals such as bread, pasta, rice, cereal flakes, preferably integral and potatoes are the basis of a healthy diet because of its nutritional composition and represent both the most important energy source. Products from cereals are rich in carbohydrates, low in fat and contain lots of beneficial health as vitamins, minerals, trace elements, fiber and plant secondary metabolites substances. Avoid as much as possible products made with refined flour and decant for whole grain products. In the latter, unlike products made with white flour, it is used only whole grain cereal. Important: consume these foods with low-fat ingredients.
Rule number 3: fruits and vegetables daily
Throughout the day it is advisable to eat five servings of fruits and vegetables, if possible, fresh or undercooked. Alternatively, you can opt for a serving of juice. Fruit and vegetables are rich in vitamins, minerals, fiber and plant secondary metabolites. In principle, both are suitable for any main meal or snacking between meals. Since the fruit contains sugar as fructose, it is ideal for snacking and provide quick energy to the body. Scientific studies confirm the favorable effect of fruits and vegetables on health. Its use therefore only provides benefits.
Rule number 4: low-fat diet
Fats and oils provide fatty acids necessary for life (essential). Usually fatty foods also contain fat-soluble vitamins such as vitamin A or vitamin E. Because fats and oils are high-calorie, excessive drinking causes the appearance of being overweight. Also should select the right fats: a high concentration of unsaturated fatty acids reduces the risk of dyslipidemias and therefore cardiovascular disease. Opt for vegetable oils and fats, such as olive oil and fat spreads made from these oils because they have a higher proportion of unsaturated fatty acids. Beware called hidden fats: found in meats, dairy products, bakery products, fast food and prepared dishes. They are sufficient between 60 and 80 grams of fat per day.
Rule No. 5: Do not abuse the animal products
Fish, meat, sausage and eggs have valuable substances, such as calcium in milk or iodine, selenium and omega 3 fatty acids in the marine fish. Eat fish two or three times a week, for example a small serving (70 grams) of fish sea rich in fat such as mackerel and a somewhat larger ration (80-150 grams) of fish low in fat such as cod or saithe. The meat is beneficial due to its high iron content available and vitamins B1, B6 and B12. Take between 300 and 600 grams of meat and sausage per week are sufficient. The proportion of fat from meat, fish and dairy, varies depending on the type, species and method of preparation. If in doubt, always opt for products with less fat.
Rule Number 6: little sugar and salt
Sugar consumption and food or drinks with different types of sugar added has to be occasional only.
Whenever possible it is recommended to flavor dishes enriched with iodine and fluoride salt. But in general you have to use little salt and seasoning dishes preferably with herbs and spices.
Rule Number 7: drink plenty
Drinking plenty of fluids is a healthy habit. Daily need to consume a half liter of liquid, approximately, as this is essential for life. If elevated temperatures or intense efforts should be increased fluid intake. It is advisable to lean over water, whether natural or gas, as well as other low-calorie drinks.
You have to avoid very sugary drinks, and therefore with high caloric index, or consume them in moderation. Among these energy drinks, colas and lemonades are included, plus juices and fruit nectars no discount with water. Alcohol and caffeinated drinks should be taken in small amounts, as that accelerate the loss of water and therefore have a negative effect on the water balance.
Rule number 8: prepare dishes carefully
The best way to prepare food is cooking at the lowest possible temperature for a short time and with little water and fat. Thus the natural taste of food remains and nutrients are preserved. Cooking in this manner also prevents harmful compounds are formed. Thus, it is recommended steamed, baked or papillote.
Rule No. 9: time for enjoyment
Be aware of what is consumed contributes to feed properly.
Take your time both during the preparation of the dishes as when tasted. This not only pleasure you get with the food, but the feeling of satiety will be encouraged. It is not advisable to eat watching TV or using any mobile device, because not pay attention to what you're eating.
Rule No. 10: food, sport and exercise
A balanced diet is inextricably linked to sport or physical exercise. Practice 30 to 60 minutes of daily physical activity or sport is considered the best measure. The combination of healthy and varied diet with sport ensures proper body weight, which not only helps to preserve health, but also promotes wellness.
Tidak ada komentar:
Posting Komentar