Proper nutrition is the first step to healthwomen. Scientists have established the fact that we can reduce the risk of disease if we give up bad habits and start eating right. Biscuits, sweets, chocolate and convenience foods have become the norm of modern life. It is more convenient for manufacturers to produce and store products processed than natural ones, such as vegetables or fruits. But we must remember that the more we eat processed foods, the less healthy we become. The trouble is that these processed foods contain too much fat, sugar and salt, which we must give up in the name of our healthy organism.
What is proper nutrition?
Healthy eating does not mean reducingconsumption of food. Correctly to eat means to enjoy delicious food, but not to count up calories every time and not weigh small portions. 60% of our energy should come from carbohydrates found in vegetables, fruits, rice, bread and potatoes, 30% of vegetable and cream fats, and 10% of proteins found in meat and nuts. To date, our diet includes more protein and fat than necessary, and less carbohydrate. Unfortunately, at the moment, food rich in starch, such as potatoes and rice, has come out of fashion, since nutritionists who are fighting for the harmony of our bodies have assured everyone and everything that this food is getting fat. But now we know that products rich in starch give us energy and they should become the basis of our nutrition.
- Eat often and in small portions.
- Do not skip breakfast.
- Reduce your intake of fat. Instead of the usual frying of meat in oil, simmer, bake or grill it on the grill.
- Eat fruits and vegetables every day.
- Limit the use of alcohol.
- In order for your body to receive more calcium, go for low-calorie dairy products.
- For cooking, use olive oil or vegetable oil, instead of cream or baked fat, which contain saturated fatty acids.
- Give preference to ordinary clean water, rather than carbonated drinks.
- Reduce salt intake.
- Drink at least 1.5 - 2 liters of water per day.
A correct, balanced diet involvesa wide variety of products. While, for example, an apple diet, or a diet consisting of only carrots, does not bring anything useful and healthy. Variety is the key to the health of the female body. Each product contains its own nutritious and useful properties. For example, dairy products are rich in calcium, and carrots contain beta-carotene.
Do not put a rigid frame anddramatically reduce the amount of food you eat, do it gradually. Remember, there are no good or bad products. There is everything, but in everything you need to know the measure. You can even eat chocolate, patties and cookies if you include them in a well-balanced diet.
Fats are two times more caloric than carbohydrates and proteins,and in addition, fats give the dishes a special flavor and excite appetite. They are easily absorbed and accumulated in fat cells, whereas proteins and carbohydrates in order to turn into this very fat must undergo radical changes. The consumption of large amounts of fat is very harmful for , especially fat affects the heart. Products containing solid fats with saturated acids:
- Sausages, ham, bacon, pate
- Biscuits, cookies
- Cured fish oil and vegetable oil
Vegetable sources containing fats with unsaturated acids, they are more useful for health, but they too should not be abused:
- Sunflower oil
- Olive oil
- Peanut butter
- Corn oil
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