What are the best tips for healthy eating ?

 

Eating healthy doesn't have to be difficult. There are plenty of tasty, easy recipes for fast healthy dishes that you can prepare in the kitchen or on the go.

This is a query that many people have posed. What is the finest advice for eating well? There are many tips on eating healthy. For example: eat more fruit, avoid food that is high in sugar and fat, try to avoid eating too much-processed food, and drink more water.

What are the 10 benefits of physical activity?

Physical activity can be started by walking for 30 minutes three times a week, gradually increasing the frequency and intensity of the exercise (target speed - 6 km / h, 3 kilometers per day in 30 minutes of walking) is considered of good intensity.

Cycling, swimming, running, and sports: volleyball, football, basketball, and tennis also help. When the weather is nice, it is best to exercise outside in the morning, as long as you have the strength and the air is not yet heavily polluted by exhaust fumes.

How much water is consumed a day?

The number of fluids consumed - is 30 ml/kg in healthy people, and 40 ml/kg - in overweight people, but not more than 4 liters per day. Try drinking non-carbonated alkaline water, whose pH is close to 7.

The alkaline or acidic state of the water can be determined with special oral cavity test strips, which are available in pharmacies. Here are some examples of the pH of the water we measured:

Elbrus - 7.0; Dombay water - 6.5; pilgrims - 4.5; Caucasian sources - 4.5; Mountain peak - 4.5 (therefore, preference is given to Elbrus from Cherkessk and Aqua Dombai).

What are the benefits diet of a well-balanced diet?

The diet should be varied and balanced. Of the protein products, preference is given to the meat of a fat red type (beef, lamb), fish (game, not farmed at will), eggs, and dairy products.

Avoid completely fast carbohydrates (candy, sugary drinks, white flour products). Supplement carbohydrates with vegetables and fruit, preferably fresh.

Go to bed no later than 10.30 pm, sleep time is at least 7-8 hours. Melatonin, the sleep hormone, is a fat burner. You should sleep in a well-ventilated room with fresh air at a temperature of +19 degrees.

2 Foods That Can Be Consumed Unlimited

1. Cabbage (all kinds), mushrooms, cucumbers, tomatoes, peppers.
2. Lettuce, Greens, Spinach, Sorrel.
3. Tea, unsweetened coffee, and cream.
4. Drink still water.
5. Meat (lamb, turkey, veal, beef). Leave out chicken since it is heavily hormone- and antibiotic-laced (you can only eat homemade chicken).
6. wild fish.
7. Zucchini, eggplant, beets, carrots, green beans, radishes, radishes, beets, and peas (vegetables can be eaten raw, boiled, steamed, or baked, frying is not recommended).
8. The use of fats (butter, mayonnaise, fat) in cooking is not allowed.

3 foods to eat in moderation

• Milk and low-fat dairy products, preferably homemade. Do not use low-fat dairy products!!!
• Boiled potatoes, preferably stewed.
• Ripe legumes (peas, beans, lentils).
• Whole grains (no more than 6 tablespoons per serving).
• Excluding semolina, white rice, and instant grains.
• Vegetable, meat, and fish soups are cooked in the second broth.
• Pasta-cooked al dente (durum wheat only) (no more than 6 tablespoons per serving).
• Bread and desserts - not rich (whole wheat or whole wheat bread is best, 1-2 slices per day).
• Fruits (other than those listed in the "exclude" section).
• walnut seeds.
• egg.

"Moderate" means half your usual serving. Food should be as natural as possible, "roughly cooked" - better raw than overcooked.

4 Easy Ways to lose weight

The basic diet is vegetables (except corn) and meat, Remember that visible fats contain more calories than animal fats. The reception of red meat and fish is preferable. The calorie content of Alcohol is close to the calorie content of fat, it should be limited as much as possible.

5 foods to avoid or limit as much as possible

1. Vegetable oil (2 tablespoons per day are allowed, preferably vegetable, flaxseed) and only unrefined.
2. mayonnaise.
3. exclude meat grown with ortho and antibiotics, most often pork and chicken.
4. smoked meats, sausages, sausages, sausages.
5. Canned meat, fish.
6. super sanding.
7. Bananas, grapes, dates, watermelon, melon, and other fruits and berries marmalade.
8. Sweets, chocolate (if you really want - 1/4 bar of dark chocolate with a cocoa content of 70-90%).
9. pastries, cakes, and other confectionery.
10. cookies, confectionery.
11. soft ice cream.
12. Soft drinks (Coca-Cola, Fanta, etc.)

Alcoholic drinks (250 ml of dry red wine is allowed, 50-100 ml of vodka - maximum 2 times a week). Skip the beer altogether!

Any cooking method is allowed (baking, boiling, steaming, grilling, frying), the main thing is without the addition of fats. Try to use utensils that allow you to prepare food without adding fat (steamer, special pans, oven, grill).

Does being overweight cause insulin resistance

Insulin resistance accompanies obesity (see what it is on the internet). The amount of insulin in the blood rises after every meal. An intense sense of hunger is a common side effect of hyperinsulinemia, particularly in the evening.

Such patients literally "wipe" everything in the refrigerator in the evening after work. Therefore, overweight people are recommended to eat as little as possible (3 times a day, better 2) and eat larger portions (with diseases of the gastrointestinal tract and with heavy physical exertion, you can eat more often).

Recommendations for the wait, fractional meals here have no scientific value. The appointment of drugs that reduce insulin levels can significantly reduce appetite and significantly improve human metabolism. Reduces appetite Spring Water with lemon's lime.

The perfect distribution of meals for the day

Control of vitamin D-exerts in the blood. In case of deficiency, take the appropriate dose, which should be determined by a competent doctor.

The best herbs that do not stimulate the appetite

1. Give preference to herbs that do not stimulate appetite. Royal sprinkle with dill, parsley, mint, savory, and cumin.
2. Salt binds water, it should be limited as much as possible. Replace part of the salt with lemon juice.
3. Store-bought fruit juices, to which sugar is inevitably added, prefer natural fruits.
4. Cookies, chocolate, jam, and other sweets. Away with the temptation !!!
5. There should be a lot of food on the plate. Prepare little meals that are able to be magnified in the eye.

Food is known to be fun. So stretch it out! Do Not Swallow In A Hurry. Chewing is gone. Perhaps, if 10-15 minutes pass between changing dishes, you can easily refuse to continue with lunch or AA sweet dessert.

CONCLUSION

It is often difficult to give up old habits and addictions right away. Do not immediately go on a strict diet, deprive yourself of everything. Start slowly - skip two or three of your favorite dishes (ice cream, pastries, chocolate) at first.

Then gradually more fatty foods can be added to the list of prohibited foods. If your habit is to eat late, gradually shift the meal by 10-15 minutes a day. Also gradually increase physical activity.

Do not immediately start intensive fitness, walks in the fresh air or light gymnastics are better. In any case, there should be no discomfort after training. If the load is very high and causes discomfort.