Each food product by its effects on the process of losing weight, some reduce the feeling of hunger, while others evoke the feeling of satiety, almost no calories, others stabilize the metabolism. What foods contribute to weight loss?
• Pears and Apples: they have a large amount of pectin, trace elements and vitamins, they cause a feeling of satiety. They are ideal for a short snack, very suitable for diet and weight loss.
• Figs: This product helps the digestive system, because figs contain many important fibers. Figs unconditionally belongs to the category “What foods promote weight loss.”
• Pine Nuts: by they contain rich protein, they help to reduce appetite. Appropriate for snacking and as one of the ingredients in vegetable salads.
• Almonds: a storehouse of valuable substances. It has a fatty acid, iron, calcium, phosphorus, fiber, vitamins. Despite the high fat content, recommended for weight loss, since most of its fat is not broken down and subsequently are not absorbed by the body, and simply displayed.
• Low-fat cottage cheese: a long time is able to saturate the body due to increased protein content. As part of an easily digestible protein curd is present, but it is well known that the digestion of heavy-digestible protein the body expends more calories than the digestion of fats and proteins together.
• Cold soups to warm up cold food by the body spent some calories, causing weight loss. Cold soups for a long time saturate the body and fill your stomach. On request they can be replaced by vegetable juices.
• Fish: One of the useful products to reduce the figure, so it also got a list of “What foods promote weight loss.” It has good effects on the thyroid gland and the heart, provides iodine and essential fatty acids, helps burn fat.
• Green Tea: contains nutrients. To achieve the greatest effect should drink per day for at least four cups of tea.
• Spicy condiments: horseradish, spicy mustard, pepper, pepper, chilli peppers. All these products have excellent properties due to the production of energy in the body when they are stimulated by the consumption of active fat-burning processes.
Friday, 28 December 2012
Wednesday, 26 December 2012
Myths about the calorie content
Every product has a caloric content, or in other words, energetic value. There are products with high, moderate or low calorie. High-calorie foods, usually contributes to weight gain, so it is trying to exclude from the daily diet. In order to maintain good physical shape, performance, smart appearance and health, you need to monitor constantly the energy value of food.
There are many high-calorie products that we are trying to eliminate from our diet to lose weight. But what are the myths about calorie content of products? Let’s try to figure it out!
Myth №1 – We know about caloric content of products everything.
In general, one of the biggest misconceptions is that vegetables and fruits lower in calories than, for example, meat products. But even among them we can find, from the constant use that a couple of extra pounds is provided. For example, olives, their average calorie intake (5-7 large berries) is comparable to a small portion of lean fish. A half avocado on calorie is comparable to a good sandwich or a pie with meat!
Grapes – it belongs to the berries, from which you an be very fat. In fact, grape contains substances that increase the appetite, so if you eat it, eating dense enough lunch or dinner, it is actually possible to gain weight. When used within reasonable limits, 5-10 berries per day, full of grapes you are not threatened. However, it does not knowingly carry to a high-fruit. Grapes contain a large number of sugars, causing increased levels of insulin in the blood. This should draw the attention of persons with diabetes or obesity.
Dried fruits and nuts are high-calorie. Although they are often positioned as a useful supplement to the cereal flakes (cereal and a variety of bars). They are certainly useful, but they do not call diet.
Many believe olive oil is less nutritious than sunflower oil or butter. Calorie content of these oils is about the same.
Myth № 2 – To eat after 18.00 strictly prohibited.
If you have a schedule for the evening (or night), you come home late, go to bed after midnight, you just need to recreate a full meal. If you are at the same time stubbornly repeat to yourself that you can not eat after 18.00 it will negatively impact not only on your figure, how much to health. After 18.00 is not recommended in the standard mode of the day, with the departure of sleep at 21.00 – 22.00, but this rule may be exceptions. It is not necessary to understand everything literally.
Myth № 3 – In order to lose weight, you need to eat foods with negative calories.
Some people believe that there are foods in the use of which calories do not accumulate, but rather spent. Proponents of these diets claim that there can be anything you want. We just need to add to your diet such foods with negative calories, and they will help keep the weight at the proper level.
This myth, of course, did not appear out of nowhere, the fact that the implementation of any process in the human body requires energy, so even in the digestion of food needed calories. Some foods have a very low calorie, that after it digesting we get to the “bottom line” is almost a pure zero. But this does not mean that consuming these products, we can with impunity eat sweets, cakes and pies.
Myth № 4 – By drinking cold water is consumed more calories, which helps to lose weight.
In fact, in the use of melt (rather cold) water body spends no more calories than when using ordinary water, at room temperature. But even if you drink about 2 liters of melt water every day, then spend no more than 70 calories, it can not compare with even a light dinner snack, during which purchased at least 200 or 300 calories.
Myth № 5 – To avoid getting fat, you should choose low-fat foods.
In fact, most often it is just a publicity stunt. And if cheese can actually be fat, it’s on the cake, cake or other goodies that we should not wait. Rather, they are not inferior to the energy value of their normal counterparts fat or to improve the taste they have added extra sugar, starch or flour substances that only increase their calorie content. In the end, it turns out that fat in the product there is little (the manufacturer does not lie – a product of low-fat!), but plenty of carbs.
In reality, the myths about calories and how to reduce it – big set. In order not to fall for another of them, carefully study the information on the package, pay attention to the composition and use common sense.
There are many high-calorie products that we are trying to eliminate from our diet to lose weight. But what are the myths about calorie content of products? Let’s try to figure it out!
Myth №1 – We know about caloric content of products everything.
In general, one of the biggest misconceptions is that vegetables and fruits lower in calories than, for example, meat products. But even among them we can find, from the constant use that a couple of extra pounds is provided. For example, olives, their average calorie intake (5-7 large berries) is comparable to a small portion of lean fish. A half avocado on calorie is comparable to a good sandwich or a pie with meat!
Grapes – it belongs to the berries, from which you an be very fat. In fact, grape contains substances that increase the appetite, so if you eat it, eating dense enough lunch or dinner, it is actually possible to gain weight. When used within reasonable limits, 5-10 berries per day, full of grapes you are not threatened. However, it does not knowingly carry to a high-fruit. Grapes contain a large number of sugars, causing increased levels of insulin in the blood. This should draw the attention of persons with diabetes or obesity.
Dried fruits and nuts are high-calorie. Although they are often positioned as a useful supplement to the cereal flakes (cereal and a variety of bars). They are certainly useful, but they do not call diet.
Many believe olive oil is less nutritious than sunflower oil or butter. Calorie content of these oils is about the same.
Myth № 2 – To eat after 18.00 strictly prohibited.
If you have a schedule for the evening (or night), you come home late, go to bed after midnight, you just need to recreate a full meal. If you are at the same time stubbornly repeat to yourself that you can not eat after 18.00 it will negatively impact not only on your figure, how much to health. After 18.00 is not recommended in the standard mode of the day, with the departure of sleep at 21.00 – 22.00, but this rule may be exceptions. It is not necessary to understand everything literally.
Myth № 3 – In order to lose weight, you need to eat foods with negative calories.
Some people believe that there are foods in the use of which calories do not accumulate, but rather spent. Proponents of these diets claim that there can be anything you want. We just need to add to your diet such foods with negative calories, and they will help keep the weight at the proper level.
This myth, of course, did not appear out of nowhere, the fact that the implementation of any process in the human body requires energy, so even in the digestion of food needed calories. Some foods have a very low calorie, that after it digesting we get to the “bottom line” is almost a pure zero. But this does not mean that consuming these products, we can with impunity eat sweets, cakes and pies.
Myth № 4 – By drinking cold water is consumed more calories, which helps to lose weight.
In fact, in the use of melt (rather cold) water body spends no more calories than when using ordinary water, at room temperature. But even if you drink about 2 liters of melt water every day, then spend no more than 70 calories, it can not compare with even a light dinner snack, during which purchased at least 200 or 300 calories.
Myth № 5 – To avoid getting fat, you should choose low-fat foods.
In fact, most often it is just a publicity stunt. And if cheese can actually be fat, it’s on the cake, cake or other goodies that we should not wait. Rather, they are not inferior to the energy value of their normal counterparts fat or to improve the taste they have added extra sugar, starch or flour substances that only increase their calorie content. In the end, it turns out that fat in the product there is little (the manufacturer does not lie – a product of low-fat!), but plenty of carbs.
In reality, the myths about calories and how to reduce it – big set. In order not to fall for another of them, carefully study the information on the package, pay attention to the composition and use common sense.
Sunday, 23 December 2012
Metabolic Engine
Why one can lose weight quickly, follow a diet of fruits and vegetables, while others just get fat on it and gaining weight? All the matter in the gut: if a long lazy body, lose weight will not work.
How to start your metabolism? Of course, with products that enter the body, split by digestive enzymes, they are partially digested in the stomach, but a large proportion of them (including the fat component) is absorbed in the small intestine, and the final products are derived through the colon. It is obvious that for the normal metabolism of the longest organ in the body – intestines – must run like clockwork, but we then sat down on a diet, then eat again, violating his work …
HOW LONG DOES IT
In a normal meal in the small intestine is moving at a speed of 2,5 cm per minute and digested five or six hours. In the colon waste spend much more time: seven hours in the cecum, nine – in the colon, 34 hours – in the sigmoid and straight. Add to this a few hours that the food remains in the stomach, and get exactly two days for the whole digestive cycle.
A tendency to constipation this time increases by several times, and therefore increases, and weight. The fact that accumulated in the intestines of human waste – undigested nutrients – continue to be absorbed into the blood, and eaten to digest than the standard 60-70% and almost 100%. As a result, those who have bowel lazy, get out of the usual portions of food 2 times more calories and will inevitably get better, also delayed in the body “production residues” poison the body from the inside soaked, toxins enter the bloodstream and spread it throughout the body in violation of the liver, compromising the skin and hair.
But the lazy body on purpose. Constipation – a sign of decreased activity of the thyroid gland, which determines the rate of metabolic processes in general and in particular the burning of fat, and still is a consequence of a sedentary lifestyle. If you’re not paying attention to fitness, a little move, and intestinal motility is sluggish.
Do not less than 10 thousand steps a day: walking affects the motility better than any laxative. If there is no time for a walk, you can help the intestines with special medications, but always run to the drugstore is not: pharmaceuticals, of course, relieve constipation, but often addictive and subsequently aggravate the disease.
By the way, wake up lazy intestines, forcing him to work actively in the morning, helps a glass of cold water drunk before breakfast. The same effect has a glass of warm boiled water with the juice of half a lemon at night.
The more actively absorbed nutrients, the more they are deferred in reserve. Therefore, to reduce weight, you should not give to get eaten products from the intestine into the bloodstream.
These drugs bind in the intestines of the fat or carbohydrates, not allowing them to digest, so you can lose weight without changing the usual power supply system.
However, in practice, things are not so smooth: revolts against bowel drug sabotage. “Blocked” fats cause severe diarrhea, and can not digest carbohydrates fermentation begins, which is accompanied by increased gas production. In addition, in both cases, suffer intestinal microflora and develops over time dysbiosis, which leads to the exchange failures, increase blood cholesterol levels and a set of extra pounds.
By the way, many people have weight problems begin after taking antibiotics, because drugs destroy the intestinal bacteria. That’s why doctors prescribing a course of antibiotics and probiotics at the same time prescribed that stimulate the growth of natural micro-flora of the intestine.
Despite all efforts, you can not lose weight? Turn in the analysis for bacteria overgrowth! If the number of beneficial bacteria in the gut is less than pathogens, it is necessary to take immediate action. In severe cases have to – but only after consulting your doctor! – Take first course of bacteriophages (drugs that destroy harmful bacteria), and then drink formulations with probiotic microorganisms. But most of all to correct dysbiosis enough to choose a diet with lots of dairy products that are beneficial to the intestinal microflora. As soon as peace is established in the abdomen, weight will decrease.
To improve the performance of the intestine, especially after a hearty meal too many taken of enzymes that remove the feeling of heaviness in the stomach. But if you worried about excess weight, it is better to leave the table with a slight feeling of hunger than to swallow pills. Additional enzymes facilitate digestion, and as a result eaten digested more completely, and hence increase in calories and weight will increase. Do not forget that the level of absorbability and increases the enzyme bromelain, which is in great quantity in the pineapple. Therefore, regular ingestion of yellow pulp also can affect the shape.
EFFECT OF BALLOONS
Everyone knows that to lose weight, you need to eat low-calorie foods – vegetables, fruits, vegetables. That’s just the intestine was firmly opposed to a vegetarian diet. The information contained in the plant tissue provokes boiling, the stomach begins to ache and swell. As a result, the scales show that you lost weight, and measuring tape indicates that waist circumference increased. How can that be?
Best in this situation is to start a food diary. Indicate in it, what you eat and how to respond to a meal the intestine. List of products that cause flatulence, is large enough, but, fortunately, the response to each individual. Someone turns into a balloon after eating some spinach, some – after drinking a glass of milk. Exclude any suspect foods from your diet does not make sense, you must first make sure that the problem relates to them. By the way, get rid of the gassy will rate a doctor appointed by the probiotics. In some cases, you can check and composition of intestinal gas: it is capable of a lot to talk about nutrition errors.
For example, the presence of hydrogen shows too many sweets in the diet and / or intolerance to milk sugar-lactose. All these are causes of bloating.
SECRETS OF PLANT DIET
But what if the food diary was noted almost all plant foods? How to lose weight then?
The main thing – the right combination of fruits and vegetables. The tendency to exclude from his flatulence menu of salads, raw vegetables. To eat cherries, pineapple, oranges and other acidic fruits, make a two-hour break before setting the table for dairy products and grains. And make a list of forbidden sweet fruit: firstly, they have a lot of calories, and secondly, they cause fermentation in the gut.
Tip: tomatoes, cucumbers, onions eat not in a salad, but separately. Other vegetables are boiled or baked. Please note the following fact: beans, peas, beans and lentils are losing up to 90% of its gas-forming properties, if they are soaked for 12 hours per day sprout in a wet towel or cook for 30 minutes in plenty of water with spices – ginger, savory and seeds fennel.
Reduce flatulence help chinese massage. Find a point located midway between the navel and the lower end of the sternum. Gentle pressure on her middle fingers, perform rotational movements but in a clockwise direction within one to two minutes. Stroke the abdomen in a clockwise direction, then immediately before use dry heat – woolen scarf or shawl.
Enter in the diet carminative teas or take special drugs from flatulence, if you a supporter of vegetarianism. If these measures do not help, then the menu should be replaced by vegetable protein diet that includes lean meat, fish, cheese, yogurt.
Drink plenty of fluids to “wash” from the body fat decomposition. It is recommended to use an alkaline mineral water without gas: it neutralizes the acids formed during the combustion of fat.
STOP LIST
Certain foods affect the intestines, as explosive mixture:
Legumes (beans, peas, beans), reinforcing flatulence 10 times;
Corn in any form, especially popcorn, cabbage, Brussels sprouts, cauliflower, broccoli;
Root vegetables – radish, radish, turnip greens, turnips;
Onions (including green);
Garlic, as well as containing his dishes or condiments;
Spinach, sorrel, any fresh herbs, roasted potatoes and potato chips;
Berries and fruits:
Raspberries, gooseberries, figs, grapes, raisins, dates, cherries, apricots, plums, peaches, watermelons, melons, pineapples, apples in combination with other fruits and vegetables.
How to start your metabolism? Of course, with products that enter the body, split by digestive enzymes, they are partially digested in the stomach, but a large proportion of them (including the fat component) is absorbed in the small intestine, and the final products are derived through the colon. It is obvious that for the normal metabolism of the longest organ in the body – intestines – must run like clockwork, but we then sat down on a diet, then eat again, violating his work …
HOW LONG DOES IT
In a normal meal in the small intestine is moving at a speed of 2,5 cm per minute and digested five or six hours. In the colon waste spend much more time: seven hours in the cecum, nine – in the colon, 34 hours – in the sigmoid and straight. Add to this a few hours that the food remains in the stomach, and get exactly two days for the whole digestive cycle.
A tendency to constipation this time increases by several times, and therefore increases, and weight. The fact that accumulated in the intestines of human waste – undigested nutrients – continue to be absorbed into the blood, and eaten to digest than the standard 60-70% and almost 100%. As a result, those who have bowel lazy, get out of the usual portions of food 2 times more calories and will inevitably get better, also delayed in the body “production residues” poison the body from the inside soaked, toxins enter the bloodstream and spread it throughout the body in violation of the liver, compromising the skin and hair.
But the lazy body on purpose. Constipation – a sign of decreased activity of the thyroid gland, which determines the rate of metabolic processes in general and in particular the burning of fat, and still is a consequence of a sedentary lifestyle. If you’re not paying attention to fitness, a little move, and intestinal motility is sluggish.
Do not less than 10 thousand steps a day: walking affects the motility better than any laxative. If there is no time for a walk, you can help the intestines with special medications, but always run to the drugstore is not: pharmaceuticals, of course, relieve constipation, but often addictive and subsequently aggravate the disease.
By the way, wake up lazy intestines, forcing him to work actively in the morning, helps a glass of cold water drunk before breakfast. The same effect has a glass of warm boiled water with the juice of half a lemon at night.
The more actively absorbed nutrients, the more they are deferred in reserve. Therefore, to reduce weight, you should not give to get eaten products from the intestine into the bloodstream.
These drugs bind in the intestines of the fat or carbohydrates, not allowing them to digest, so you can lose weight without changing the usual power supply system.
However, in practice, things are not so smooth: revolts against bowel drug sabotage. “Blocked” fats cause severe diarrhea, and can not digest carbohydrates fermentation begins, which is accompanied by increased gas production. In addition, in both cases, suffer intestinal microflora and develops over time dysbiosis, which leads to the exchange failures, increase blood cholesterol levels and a set of extra pounds.
By the way, many people have weight problems begin after taking antibiotics, because drugs destroy the intestinal bacteria. That’s why doctors prescribing a course of antibiotics and probiotics at the same time prescribed that stimulate the growth of natural micro-flora of the intestine.
Despite all efforts, you can not lose weight? Turn in the analysis for bacteria overgrowth! If the number of beneficial bacteria in the gut is less than pathogens, it is necessary to take immediate action. In severe cases have to – but only after consulting your doctor! – Take first course of bacteriophages (drugs that destroy harmful bacteria), and then drink formulations with probiotic microorganisms. But most of all to correct dysbiosis enough to choose a diet with lots of dairy products that are beneficial to the intestinal microflora. As soon as peace is established in the abdomen, weight will decrease.
To improve the performance of the intestine, especially after a hearty meal too many taken of enzymes that remove the feeling of heaviness in the stomach. But if you worried about excess weight, it is better to leave the table with a slight feeling of hunger than to swallow pills. Additional enzymes facilitate digestion, and as a result eaten digested more completely, and hence increase in calories and weight will increase. Do not forget that the level of absorbability and increases the enzyme bromelain, which is in great quantity in the pineapple. Therefore, regular ingestion of yellow pulp also can affect the shape.
EFFECT OF BALLOONS
Everyone knows that to lose weight, you need to eat low-calorie foods – vegetables, fruits, vegetables. That’s just the intestine was firmly opposed to a vegetarian diet. The information contained in the plant tissue provokes boiling, the stomach begins to ache and swell. As a result, the scales show that you lost weight, and measuring tape indicates that waist circumference increased. How can that be?
Best in this situation is to start a food diary. Indicate in it, what you eat and how to respond to a meal the intestine. List of products that cause flatulence, is large enough, but, fortunately, the response to each individual. Someone turns into a balloon after eating some spinach, some – after drinking a glass of milk. Exclude any suspect foods from your diet does not make sense, you must first make sure that the problem relates to them. By the way, get rid of the gassy will rate a doctor appointed by the probiotics. In some cases, you can check and composition of intestinal gas: it is capable of a lot to talk about nutrition errors.
For example, the presence of hydrogen shows too many sweets in the diet and / or intolerance to milk sugar-lactose. All these are causes of bloating.
SECRETS OF PLANT DIET
But what if the food diary was noted almost all plant foods? How to lose weight then?
The main thing – the right combination of fruits and vegetables. The tendency to exclude from his flatulence menu of salads, raw vegetables. To eat cherries, pineapple, oranges and other acidic fruits, make a two-hour break before setting the table for dairy products and grains. And make a list of forbidden sweet fruit: firstly, they have a lot of calories, and secondly, they cause fermentation in the gut.
Tip: tomatoes, cucumbers, onions eat not in a salad, but separately. Other vegetables are boiled or baked. Please note the following fact: beans, peas, beans and lentils are losing up to 90% of its gas-forming properties, if they are soaked for 12 hours per day sprout in a wet towel or cook for 30 minutes in plenty of water with spices – ginger, savory and seeds fennel.
Reduce flatulence help chinese massage. Find a point located midway between the navel and the lower end of the sternum. Gentle pressure on her middle fingers, perform rotational movements but in a clockwise direction within one to two minutes. Stroke the abdomen in a clockwise direction, then immediately before use dry heat – woolen scarf or shawl.
Enter in the diet carminative teas or take special drugs from flatulence, if you a supporter of vegetarianism. If these measures do not help, then the menu should be replaced by vegetable protein diet that includes lean meat, fish, cheese, yogurt.
Drink plenty of fluids to “wash” from the body fat decomposition. It is recommended to use an alkaline mineral water without gas: it neutralizes the acids formed during the combustion of fat.
STOP LIST
Certain foods affect the intestines, as explosive mixture:
Legumes (beans, peas, beans), reinforcing flatulence 10 times;
Corn in any form, especially popcorn, cabbage, Brussels sprouts, cauliflower, broccoli;
Root vegetables – radish, radish, turnip greens, turnips;
Onions (including green);
Garlic, as well as containing his dishes or condiments;
Spinach, sorrel, any fresh herbs, roasted potatoes and potato chips;
Berries and fruits:
Raspberries, gooseberries, figs, grapes, raisins, dates, cherries, apricots, plums, peaches, watermelons, melons, pineapples, apples in combination with other fruits and vegetables.
Wednesday, 19 December 2012
Get rid of belly fat – the secrets of tightening belts
Every woman at least once in her life thinks seriously about how to make belly flat. Waist area – is one of the most problematic areas of our figure. Despite the fact that we are promised in the advertisement “a flat belly for three days without effort” and offer a variety of wonderful tools for reducing the waist, the removal of fat deposits in this area is a challenge. You can buy some tumblers for the waist, to wear a “belt for weight loss,” but will not achieve the desired result if we continue to lead the old life and not pay proper attention to your physical activity.
If you have not practiced before, try to start training with the development of a few simple exercises. They will help you tighten up the belly and gradually get used to the sporting lifestyle. During the execution of exercises breathe deeply and rhythmically, to all organs and tissues of your body is saturated with oxygen.
There are many special sets of exercises to strengthen abdominal muscles. Elastic, tightened muscles allow you to reduce waist and improve the shape of the abdomen. Regular exercise will accelerate your body’s energy consumption and save you from unnecessary body fat.
Diet can help you achieve your goals. Do not seek to reduce the calorie content of food consumed to a minimum – with a sharp weight loss is possible sagging of the skin, as well as metabolic disorders, deterioration of health, etc. Consult with a nutritionist and make a balanced diet. You do not need to lose weight – you aim only to adjust your body. To carry out regular exercises you need calories!
Aerobic exercise – a great way to achieve your goals! Ask the coach pick up for you special exercises to strictly directed action. Remember that the abdominal muscles work just like the rest of your muscles. After regular exercise muscle tissue becomes more elastic and slightly increased in volume.
In some popular women’s magazines you can read about what exercises to strengthen the media that are not effective. According to the authors of such articles, fat does not diminish even after daily exercise, and increase the relief of muscle leads to unsightly bulges around the waist. In fact, it is not. In fact, if you do not abide by a rational diet, you can not get rid of body fat. But counting calories and choosing the right products will help you to spend more calories than you received in your body.
The correct choice of exercise – also a very important task, if you want to make your belly flat and elastic. You can “rock press” many times a day and still not achieve the desired effect. Reduction of abdominal muscles with other muscles apathy will lead to deterioration of posture will cause pain in the back. Your waist will be thinner, but if you feel this will get worse. Therefore, in addition to the press exercises, turn to the complex of morning exercises while standing, sitting, lying down, train all muscle groups, so that your body looks harmonious and attractive.
Knowing a few simple rules that will help you to increase the efficiency of daily workouts and prevent negative consequences.
1. When performing exercises from the initial position lying parallel to the floor holding the head and torso. That way you can avoid accidentally muscle tension.
2. During the press exercises try to draw belly, bringing your navel to your spine.
3. Toes should be parallel to the knee joint.
4. Do not clamp legs, keep them slightly apart.
5. When performing exercises in the supine position in advance lay on the floor gym mat.
If you have not practiced before, try to start training with the development of a few simple exercises. They will help you tighten up the belly and gradually get used to the sporting lifestyle. During the execution of exercises breathe deeply and rhythmically, to all organs and tissues of your body is saturated with oxygen.
Exercise 1. Starting position – lying on the back, hands behind the head. Slowly bend your knees, put your feet on the floor. Lift the torso up, turning the shoulders to the left knee. Try to get right elbow to left knee. Do not lift your feet off the floor. Then repeat the same thing, turning in another direction. Perform this exercise several times.
Exercise 2. Starting position – lying on the back. Straighten your legs, slightly tense and lift them off the floor about 15 cm Raise both feet and try to bring them closer to the chest, without bending at the knee joints. When this exercise is mastered by you, try to zoom in feet first to the right, then left shoulder.
Exercise 3. Starting position – lying on the back, legs bent at the knee joint and connected. Put feet to the right while on the floor, back and shoulder girdle. Immediately raise your legs and put them in another direction. Repeat on the average rate of light before fatigue.
Exercise 4. Starting position – lying on the floor, legs bent at the knees and feet tightly pressed to the floor. Place the palms on the abdomen just below the navel. Vigorously massage the abdominal muscles, pressing down heavily.
Exercise 5. Starting position – lying on the floor, hands placed under the buttocks, back tight to the gymnastic mat. Lift the leg up on 30 – 35 cm above the floor, stay in that position, then slowly lower your leg. Repeat it with other leg. When you confidently mastered this exercise, alternate leg movements, not omitting the last on the floor.
Exercise 6. Starting position – lying on the floor, lower back tight to the gymnastic mat. Slowly bend your knees, sliding your feet on the floor and not picking them up. Lift your lower back and buttocks, keeping your torso on the floor and shoulder girdle. Return to starting position, holding the buttocks off the floor, then repeat the steps above.
Exercise 7. Starting position – standing on the floor in front of a big mirror. Take a deep breath and exhale, making sure that your belly has remained flat. Breathe in this way for several minutes, constantly straining your abdominal muscles and not allowing an increase in its volume.
Exercise 8. Starting position – standing on the floor, legs slightly apart to the sides. Pick up a small towel or cloth, pinch the ends. Slowly tighten your abdominal muscles and describe a circle with the hands, while stretching out a towel in hand. Return to starting position, then repeat the whole operation, changing the direction of hand movement.
Exercise 9. Starting position – lying on your back, the hands are placed under the buttocks. The head and arms are tight to the floor. Do not the head off the floor, look at the ceiling, then return to their original position.
Exercise 10. You will need a fitness ball. Sit on it, set the balance. Then move forward to the ball. Hold the body parallel to the floor. Ensuring the stability of posture, slowly get your hands behind your head. Straining the abdominal muscles, lift your shoulders and try to reach the right shoulder to left hip. Return to the original position and repeat the same thing with the other side. Do not forget about a measured deep breathing.
Do not seek immediately to use all the recommended exercises. Start your training with a gradual learn a very simple action. If you’ve not done gymnastics, your muscles are unaccustomed to stress, will be actively protesting – may appear painful, fatigue, weakness. Only well-formed schedule of classes and guidance of an experienced coach will help you achieve the desired result and do not suffer from the own haste.
By strengthening the abdominal muscles, do not forget about a reasonable schedule supply. Since the implementation of the above exercises involves the abdominal muscles, a hearty meal before exercise can cause a discomfort – nausea, cramps, aches and pains. Eat about two hours before training, after training, eat a little fruit, and an hour – something more substantial.
Remember that a good mood – is the key to success! Follow the exercises in the firm confidence in achieving positive results. Include your favorite upbeat music, get comfortable and beautiful sport suit, go in front of the mirror to see every detail and confident movement. And very soon, your waist becomes thinner and more attractive!
Tuesday, 18 December 2012
Do not eat after 18 hours
More recently, the rule of “forget about dinner,” was a prerequisite lose weight and maintain good form. Now, nutritionists and psychologists insist on its dangers … what is the reason?
In the most famous mantra of weight loss “not to eat after 18.00″ is the main positive thing – losing weight. However, it concerns not all. Perhaps no one person who was able to get rid of fat, using only a ban on the evening meal. And not only that weight loss helps a comprehensive approach: not eating at night, diet, exercise.
Drastically limiting food, people, certainly at first loses weight. But should he live up to the weekend, as the weight comes back, sometimes even doubled because of the lack of movement and increased caloric intake: parties and seeing friends do not go to waist without a trace. But psychologists believe that after the exclusion of life disappears dinner most desired meal – with family and friends. It can be said to some extent, people voluntarily deprive themselves of deserved rest. And this does not try to replace it. Therefore, over time, growing dissatisfaction with life, the desire to become aggravated and gradually returns to its previous diet.
Often, many simply forget that a mere effort of will can not change the physiological needs of the organism in food. At certain times there is a feeling of hunger, the thought of food are becoming intrusive. Thus, there is nothing surprising in the fact that because of the hunger strikers evening mood is deteriorating, and self-esteem decreases.
Delay time of 10 hours or more, which appears between the two meals causes the body to use its hidden reserves. Weight begins to decrease rapidly. But at the same time, changes in general appearance, and – alas, not for the better: the muscles become flabby, the nails are broken, hair color fade worsens and overall health. Because of the periodic long-term lack of food slows down your metabolism … and the process of weight loss eventually stops. And soon all comes back. Imposing a ban on the evening meal, not only comes from a desire to lose weight, but also because of temperament, biological clocks, and possibly the lunar calendar.
One of the most interesting discoveries of recent times, which made therapists, diet should be built in envy of temperament. “According to psychologists, choleric enough to eat once or twice a day (breakfast from 7 am to 9 am, lunch and dinner is better to combine in an interval from 18 to 19). Most do not eat, otherwise the already rampant temperament would be difficult to contain. Sanguine, however, need to eat more often – at least four times a day: after breakfast, eat lunch at 12:00, then at 14 o’clock – lunch, at 19 o’clock – dinner. Phlegmatic enough bite two or three times a day (breakfast from 7 to 9:00, dinner – 15, dinner – 19.00). In other words, in fact, for any temperament meal after 18.00 is not contraindicated, – says registered dietitian. In contrast, a sharp rejection of late meals can lead to stress. If you’ve decided to forget about late meals, do it gradually and only if you do not feel discomfort. After all, gain extra pounds from a glass of yogurt or an apple, eaten at night is impossible. And indulge in this pleasure, you risk the whole night to suffer from lack of sleep on an empty stomach, and the next day to begin actively “jam” your stress in order to compensate for the calories spent on experiences.
Insidious biorhythms
But do not forget that the ban on the evening meal was still scientifically justified and based on biorhythms of man. As you know, in the evening decreases the activity of enzymes production, the body prepares for sleep, so these dinner calories are deposited at the waist in the form of extra inches. But in spite of biorhythms, scientists somehow forgotten that night and the desire to eat increases resist this is not easy.
The need for food in the evening doctors associated with the peculiarities of the nervous system. To sleep soundly at night, they recommend that all there is at least 2-3 hours before bedtime. For people who go to bed at 21-22.00, dinner at five or six would be just normal, and by the time when you need to go into retirement, the hunger is not worried. As a rule, these people – “larks.”
A sample daily schedule for the early bird looks like this: rise at 6 am, exercise, good breakfast. Day lunch and dinner – in the 18.00. To sleep “early bird” falls after 4-5 hours after eating, not later than 23.00. By the way, little birds, thanks to its schedule, less prone to completeness. The only danger, because of which the “lark” may grow fat – eating for breakfast. If the first meal calorie content is less than 500 calories, the excess weight they are not terrible.
“Owls,” by contrast, stand up too late – at 10-12. But even if they woke up early, breakfast is traditionally passed. By the afternoon (16-17.00), the body “night birds” included in the job, then it waits for an afternoon snack or a meal in 18.00. If the “owl” early dinner will be the last, the closer to midnight, she will forget about the data itself and promises to eat everything that comes into her eyes. But even if the winged huntress will not succumb to temptation, it is likely that the body will remember these tricky hungry hours and next time will make the calorie reserves in the event of a hunger strike. Therefore, the time between meals for “owls” should be no more than 3-4 hours. And because they go to sleep until an hour or two in the morning, that is, they need to sleep until 21-22.00. It is desirable that the dinner was not a high-calorie: a bowl of lettuce with a piece of boiled fish is quite amiss.
Despite the fact that after 18.00 digestions slow down, completely refuse to eat at night is not worth it. Just stick to one rule: dinner should consist of vegetables and cereals. They are well absorbed and has a calming effect on the nervous system: cereals and vegetables increase the level of amino acid tryptophan, which helps produce serotonin. Strict as refusal to eat after 18.00 rather harmful than useful, since then starving the cells replenish the food supply in the morning and afternoon. In addition, few people can stick to a strict regime for a long time. And it is absolutely not necessary for him to resort to those who lose weight through a system of fractional power in diseases of the gastrointestinal tract, problems with sugar levels.
WHAT TO EAT IN THE EVENING?
After 20:00 you can eat.
LIGHT AND HEALTHY FOOD
From a couple of apples, oranges, two kiwi fruit, cup of yogurt, grape, cranberry, grapefruit or apple juice (they are the most rich in antioxidants, which reduce cholesterol levels in the blood) or a small number of fruits, vegetables, eaten in the evening, nothing wrong with the figure does not going to happen.
In the most famous mantra of weight loss “not to eat after 18.00″ is the main positive thing – losing weight. However, it concerns not all. Perhaps no one person who was able to get rid of fat, using only a ban on the evening meal. And not only that weight loss helps a comprehensive approach: not eating at night, diet, exercise.
Drastically limiting food, people, certainly at first loses weight. But should he live up to the weekend, as the weight comes back, sometimes even doubled because of the lack of movement and increased caloric intake: parties and seeing friends do not go to waist without a trace. But psychologists believe that after the exclusion of life disappears dinner most desired meal – with family and friends. It can be said to some extent, people voluntarily deprive themselves of deserved rest. And this does not try to replace it. Therefore, over time, growing dissatisfaction with life, the desire to become aggravated and gradually returns to its previous diet.
Often, many simply forget that a mere effort of will can not change the physiological needs of the organism in food. At certain times there is a feeling of hunger, the thought of food are becoming intrusive. Thus, there is nothing surprising in the fact that because of the hunger strikers evening mood is deteriorating, and self-esteem decreases.
Delay time of 10 hours or more, which appears between the two meals causes the body to use its hidden reserves. Weight begins to decrease rapidly. But at the same time, changes in general appearance, and – alas, not for the better: the muscles become flabby, the nails are broken, hair color fade worsens and overall health. Because of the periodic long-term lack of food slows down your metabolism … and the process of weight loss eventually stops. And soon all comes back. Imposing a ban on the evening meal, not only comes from a desire to lose weight, but also because of temperament, biological clocks, and possibly the lunar calendar.
One of the most interesting discoveries of recent times, which made therapists, diet should be built in envy of temperament. “According to psychologists, choleric enough to eat once or twice a day (breakfast from 7 am to 9 am, lunch and dinner is better to combine in an interval from 18 to 19). Most do not eat, otherwise the already rampant temperament would be difficult to contain. Sanguine, however, need to eat more often – at least four times a day: after breakfast, eat lunch at 12:00, then at 14 o’clock – lunch, at 19 o’clock – dinner. Phlegmatic enough bite two or three times a day (breakfast from 7 to 9:00, dinner – 15, dinner – 19.00). In other words, in fact, for any temperament meal after 18.00 is not contraindicated, – says registered dietitian. In contrast, a sharp rejection of late meals can lead to stress. If you’ve decided to forget about late meals, do it gradually and only if you do not feel discomfort. After all, gain extra pounds from a glass of yogurt or an apple, eaten at night is impossible. And indulge in this pleasure, you risk the whole night to suffer from lack of sleep on an empty stomach, and the next day to begin actively “jam” your stress in order to compensate for the calories spent on experiences.
Insidious biorhythms
But do not forget that the ban on the evening meal was still scientifically justified and based on biorhythms of man. As you know, in the evening decreases the activity of enzymes production, the body prepares for sleep, so these dinner calories are deposited at the waist in the form of extra inches. But in spite of biorhythms, scientists somehow forgotten that night and the desire to eat increases resist this is not easy.
The need for food in the evening doctors associated with the peculiarities of the nervous system. To sleep soundly at night, they recommend that all there is at least 2-3 hours before bedtime. For people who go to bed at 21-22.00, dinner at five or six would be just normal, and by the time when you need to go into retirement, the hunger is not worried. As a rule, these people – “larks.”
A sample daily schedule for the early bird looks like this: rise at 6 am, exercise, good breakfast. Day lunch and dinner – in the 18.00. To sleep “early bird” falls after 4-5 hours after eating, not later than 23.00. By the way, little birds, thanks to its schedule, less prone to completeness. The only danger, because of which the “lark” may grow fat – eating for breakfast. If the first meal calorie content is less than 500 calories, the excess weight they are not terrible.
“Owls,” by contrast, stand up too late – at 10-12. But even if they woke up early, breakfast is traditionally passed. By the afternoon (16-17.00), the body “night birds” included in the job, then it waits for an afternoon snack or a meal in 18.00. If the “owl” early dinner will be the last, the closer to midnight, she will forget about the data itself and promises to eat everything that comes into her eyes. But even if the winged huntress will not succumb to temptation, it is likely that the body will remember these tricky hungry hours and next time will make the calorie reserves in the event of a hunger strike. Therefore, the time between meals for “owls” should be no more than 3-4 hours. And because they go to sleep until an hour or two in the morning, that is, they need to sleep until 21-22.00. It is desirable that the dinner was not a high-calorie: a bowl of lettuce with a piece of boiled fish is quite amiss.
Despite the fact that after 18.00 digestions slow down, completely refuse to eat at night is not worth it. Just stick to one rule: dinner should consist of vegetables and cereals. They are well absorbed and has a calming effect on the nervous system: cereals and vegetables increase the level of amino acid tryptophan, which helps produce serotonin. Strict as refusal to eat after 18.00 rather harmful than useful, since then starving the cells replenish the food supply in the morning and afternoon. In addition, few people can stick to a strict regime for a long time. And it is absolutely not necessary for him to resort to those who lose weight through a system of fractional power in diseases of the gastrointestinal tract, problems with sugar levels.
WHAT TO EAT IN THE EVENING?
After 20:00 you can eat.
LIGHT AND HEALTHY FOOD
From a couple of apples, oranges, two kiwi fruit, cup of yogurt, grape, cranberry, grapefruit or apple juice (they are the most rich in antioxidants, which reduce cholesterol levels in the blood) or a small number of fruits, vegetables, eaten in the evening, nothing wrong with the figure does not going to happen.
Sunday, 16 December 2012
Why diets do not work, nine common mistakes
If the next “super diet” promises you a super-fast results, no hurry to rejoice and rush it to follow.
Professional nutritionists say that if the diet lost more than 5 kg body weight per week, so a there is not healthy diet. Muscle weakness and exhaustion – that’s what you get in addition to lost weight and inches.
But often based on a correct and do not harm the health food diets do not work. This is because many people do them wrong, as it should.
The vast majority of dieters in one way or another make standard errors, which prevent them to achieve the desired result.
Here are nine common mistakes of diets that prevent weight loss.
Improper sleep.
If a person goes to bed after ten o’clock at night and chronically not getting enough sleep, it worsens adrenal regeneration and added to the toxic load on the liver. This, in turn, leads to a slow metabolism and weight gain.
Too little calories.
Of course, the diet involves reducing the daily rates of food consumed.
But if you eat too little, the body as a reaction does not burn fat, but instead saves it to have a supply of energy.
This occurs when the daily intake of less than 1,200 calories.
Insufficient intake of water.
If you do not drink the required rate of ordinary water per day, significantly reduced the metabolic process (because the water is actively involved) and, consequently, slower burn fat. Calculate the rate of water for daily consumption is easy: you have your weight in kilograms multiplied by 0.15. You will receive a number of glasses of pure water per day.
Lack of exercise duration.
Of course, in the struggle for weight loss are very important physical training. But found that the loss of fat deposits begin until the 26th minute sessions.
So, while working out less this time, you just keep your current weight.
Accordingly, a continuous exercise should be given at least 30-40 minutes a day.
Insufficient intake of protein.
If you consume on a daily basis is insufficient for your weight in protein, your body is substantially slowed down the processing of fats.
How can calculate the required amount of the required component of this? Per kilogram body weight should eat about four grams of protein a day.
Too few fruits and vegetables.
If you are dieting, remember that you need every day to eat some fresh fruit and. This will help the body to stabilize insulin levels and burn fat.
Incorrect observation of the dynamics of weight loss.
No need to weigh every day. Here are indicators that you need: body mass index, fat percentage, waist to hip ratio, and caloric intake.
Improper eating.
Much better to eat smaller meals at a time, but do it more often (every 2-3 hours), than to divide the daily ration of the standard breakfast-lunch-dinner. And do not eat after 19:00.
Lack of planning.
Many people do not even think about how many calories they consume daily. But the reduction of their number to 500 a day will reduce the weight by 1 kg per week.
Monitor daily meal count her calories.
Avoid these mistakes and your diet will certainly bring you pleasing results.
Thursday, 6 December 2012
Eat Fiber to Lose Weight
A diet high in fiber – a great way to control weight. It helps to avoid hunger, moreover, you have still enough strength to your workout.
The more fiber is in the daily human diet, the less it weighs. Healthy people eat more than 19 grams of fiber a day, and those who were obese – less than 13 grams.
But scientists at Oxford University, studying the dependence of cancer on nutrition, studied 38 000 healthy British and found that vegetarian women (in their diet is always a lot of fiber), the average body mass index of 21.98. Whereas meat-eaters (who generally eat less fat), the average body mass index was larger – 23.52. And, interestingly, the results of scientific research on the consumption of protein and fat such clear pattern has been observed.
But all the studies show that there is a clear contact between high-fiber foods in your diet and low body mass index. So why is this happening …
Fiber makes us eat less.
Rich in fiber, low-calorie foods at the same time to digest it takes a lot of effort: the assimilation of fat daily allowance of calories burned as much as a 20-minute jog!
Fiber passes through the gastrointestinal tract from beginning to end, is not completely digested. And it can take in transit for up to 30% of new entrants to the food “bad” fats. By the way, poor fiber diet can “travel” through the intestines almost 80 hours, and rich in fiber reduces the process to 24-36 hours.
Fiber helps us stay healthy.
Increasing fiber intake by 6 g per day, a person reduces the risk of death from cardiovascular disease by 25%. And people with the highest content of fiber in the diet of the risk of cancers of the digestive system below 40%.
Products in which there are a lot of fiber, usually rich in other essential nutrients and antioxidants that are beneficial to health.
How to get 25 grams of fiber a day?
2. Do not expect a trip to Brussels to eat Brussels sprouts. 100 gram of this useful vegetable containing 3 grams of fiber, and calories in it for 25% less (only 25 calories) than in broccoli.
3. Eat boiled potatoes. 150 gram of potatoes with the peel contains 3,4 grams of fiber. And if it is clean, fiber will be only 2,4 gram.
8. Eat cereals high in fruits and fiber. Each 25 g of the product contains 2,4 grams of fiber, whereas conventional corn flakes – just 0.75 gram.
9. Add the capers in sauces and salads. 1,5 tablespoons of canned capers give you 1 gram of fiber.
Insoluble fiber remains unchanged passing through the digestive tract. Found in all plant foods, such as rice bran, strawberries, nuts.
This kind of “provide” the necessary amount, and helps the regular work of the intestine. If you want to lose weight and never feel hunger in your diet should be a lot of this type of fiber (it causes a feeling of fullness, not giving the body no calories of energy).
For the health needs both types of fiber, soluble and insoluble. Especially some fruits provide to the body both of these species. For example, an apple: peel gives insoluble cellulose, and pulp is an excellent source of soluble fiber – pectin. So do not break your head, and just eat as much fruit, vegetables and grains, and nature itself will understand.
Breakfast:
Porridge with 45 grams of oatmeal (cooks it in water or skim milk). Add an apple, diced, as well as 250 ml of mashed strawberries and bananas.
2 slices of bread from wheat flour and 1 banana.
75 g of dried prunes and 60 g of bread from wheat flour with butter and jam.
Lunch:
2 toast bread from wheat flour with 200 g of mashed beans.
200 grams of assorted beans and two corn bread, smeared with soft cheese.
Dinner:
75 g of spaghetti meal, seasoned with a sauce of canned tomatoes 200 grams, 50 grams of eggplant and green.
200 g of roasted vegetables and 50 grams of boiled buckwheat.
Books on dietary fiber in every way praise, it has gained status as the main secret weapon in the fight against excess weight. There are new studies that claim that fiber helps to maintain harmony.
It’s time for us to learn how to use this secret weapon!The more fiber is in the daily human diet, the less it weighs. Healthy people eat more than 19 grams of fiber a day, and those who were obese – less than 13 grams.
But scientists at Oxford University, studying the dependence of cancer on nutrition, studied 38 000 healthy British and found that vegetarian women (in their diet is always a lot of fiber), the average body mass index of 21.98. Whereas meat-eaters (who generally eat less fat), the average body mass index was larger – 23.52. And, interestingly, the results of scientific research on the consumption of protein and fat such clear pattern has been observed.
But all the studies show that there is a clear contact between high-fiber foods in your diet and low body mass index. So why is this happening …
Fiber makes us eat less.
There is more fiber – it is the easiest way to regulate body weight. To begin with, the fiber must chew, and it means that you spend more time eating. And it’s very good!
Because the signal that the stomach is full, appear in the brain only after 15-20 minutes after it happened. It turns out that chewing food longer, you will eat less. And all of this – thanks to the tissue.Rich in fiber, low-calorie foods at the same time to digest it takes a lot of effort: the assimilation of fat daily allowance of calories burned as much as a 20-minute jog!
Fiber passes through the gastrointestinal tract from beginning to end, is not completely digested. And it can take in transit for up to 30% of new entrants to the food “bad” fats. By the way, poor fiber diet can “travel” through the intestines almost 80 hours, and rich in fiber reduces the process to 24-36 hours.
Fiber helps us stay healthy.
Fiber causes the digestive system work harder. What is not a bar to the intestines? And tissue by stimulating the bowels, of high-calorie food eaten simply removes from the body undigested form. Scientists have calculated that 1 g fiber neutralizes 7 kcal.
In addition, fiber-rich foods help maintain a stable blood sugar levels two hours after eating. That is, between meals, you’re suddenly not hungry and you do not pull for dessert. Cellulose is a feeling of fullness, relieves hunger pangs, and you have enough forces for training.Increasing fiber intake by 6 g per day, a person reduces the risk of death from cardiovascular disease by 25%. And people with the highest content of fiber in the diet of the risk of cancers of the digestive system below 40%.
Products in which there are a lot of fiber, usually rich in other essential nutrients and antioxidants that are beneficial to health.
How to get 25 grams of fiber a day?
Eat at least 3 fruits and 3 servings of vegetables (100 ml each) and 4 servings of bread from wheat flour, cereals, brown rice. There are still some simple ways to increase fiber content in the diet.
1. Eat, drink and no fruit. 200 ml of orange juice contains only 0.4 gram of fiber, and the average size of an orange is 2.7 g. If you prefer fruit in liquid form, take them out of juice with pulp.2. Do not expect a trip to Brussels to eat Brussels sprouts. 100 gram of this useful vegetable containing 3 grams of fiber, and calories in it for 25% less (only 25 calories) than in broccoli.
3. Eat boiled potatoes. 150 gram of potatoes with the peel contains 3,4 grams of fiber. And if it is clean, fiber will be only 2,4 gram.
4. Replace mashed potatoes on the bean. In 100 gram of potato there is only 1,5 grams of fiber. But if you make a puree of 100 gram of canned beans, you will get 4 grams of fiber. Season the dish with garlic and sour cream and get excellent side dish for fish or meat.
5. Add a handful of berries for breakfast. Every 28 grams of berries give you 1 gram of fiber.
6. Snack on nuts instead of chips. In 25 grams of almonds contains 2,1 g of fiber, whereas the same number of chips of 1 gram.
7. Cook green salad on the basis of spinach. 100 grams of spinach contains 2 gram of fiber, whereas in the usual salad “Iceberg” – only 0.5 gram.8. Eat cereals high in fruits and fiber. Each 25 g of the product contains 2,4 grams of fiber, whereas conventional corn flakes – just 0.75 gram.
9. Add the capers in sauces and salads. 1,5 tablespoons of canned capers give you 1 gram of fiber.
How much fiber needed?Recommended daily intake – 25-35 g, with most people’s dietary fiber intake was halved.
It is undeniable that a high intake of dietary fiber has a number of side effects such as bloating, abdominal pain and poor absorption of minerals. But these problems can occur if you eat in a day, about 45 grams of fiber. So if you have irritable bowel syndrome (especially when it is accompanied, gassy and pain), or your body is responding to the tissue, increase its content in the diet gradually – to 5 g per week and be sure to drink plenty of water. Also a good idea to take probiotics (eg, dairy products, enriched with bifidus bacteria) that help the body more efficiently convert cellulose.
Which fiber is best?
Fiber is contained in the leaves, stems, roots, tubers and fruits. Fiber comes in two forms: soluble and insoluble. Soluble fiber after contact with water turns into a jelly mass. Contained in the beans, oatmeal, barley and fruits rich in pectin (such as pears and apples).
It lowers cholesterol, reduces risk of heart attack and stroke, and helps prevent some cancers. Soluble slows digestion, regulate blood sugar levels.Insoluble fiber remains unchanged passing through the digestive tract. Found in all plant foods, such as rice bran, strawberries, nuts.
This kind of “provide” the necessary amount, and helps the regular work of the intestine. If you want to lose weight and never feel hunger in your diet should be a lot of this type of fiber (it causes a feeling of fullness, not giving the body no calories of energy).
For the health needs both types of fiber, soluble and insoluble. Especially some fruits provide to the body both of these species. For example, an apple: peel gives insoluble cellulose, and pulp is an excellent source of soluble fiber – pectin. So do not break your head, and just eat as much fruit, vegetables and grains, and nature itself will understand.
Meals rich in fiber.
Include at each meal dishes, in which there is at least 8,9 g of the substance. During the day you get 25 grams of fiber.
Here are some ideas to choose from:Breakfast:
Fruit salad. Cut one apple, one pear and one peach. Add a low-fat yogurt.
50 g of bran cereal with skim milk and pour, add a handful of raspberries (thawed possible).Porridge with 45 grams of oatmeal (cooks it in water or skim milk). Add an apple, diced, as well as 250 ml of mashed strawberries and bananas.
2 slices of bread from wheat flour and 1 banana.
75 g of dried prunes and 60 g of bread from wheat flour with butter and jam.
Lunch:
150 grams of baked potato and 200 g of vegetable soup chili.
Sandwich bread from wheat flour, a slice of ham, 2 cup of tomatoes, 2 tablespoons of Mexican seasoning salsa sharp and a handful of carrot sticks.2 toast bread from wheat flour with 200 g of mashed beans.
200 grams of assorted beans and two corn bread, smeared with soft cheese.
Dinner:
100 g of cod with lemon and 1.5 tablespoons of canned capers, and garnish 200g bean puree.
300 g of mixed vegetables, a slice of cheese and 50 g of brown of the year.75 g of spaghetti meal, seasoned with a sauce of canned tomatoes 200 grams, 50 grams of eggplant and green.
200 g of roasted vegetables and 50 grams of boiled buckwheat.
Wednesday, 5 December 2012
20种减肥瘦身食物
20种超有效的减肥瘦身食物
很多女生都以为要减肥成功就得少吃甚至是绝食，而且还得挥汗如雨地运动。其实，减肥不用这么辛苦。吃吃也可以瘦哦。这可不是开玩笑！某些特殊的食物有助于消耗热量、抑制食欲，从而有助于减肥哦。
今天就将这20种减肥食品纳入你的盘子中吧，吃着吃着你就会更苗条，更健康了哦！MM擦擦你的口水，嘴馋了吧。
1.酸奶
原味酸含有奶糖、蛋白质、脂肪，可以稳定血糖含量，因此很耐饿。研究表明，正在进行低卡路里饮食的人，如果食谱里包括酸奶，与同类计划食谱中不含酸奶的人相比，减掉的全身的脂肪量要高出61%，减掉的小腹的脂肪量要高81%。用低脂纯酸奶来代替鸡肉或土豆沙拉上的蛋黄酱吧，或者在烤土豆上放一点酸奶，再挤几滴柠檬汁。这样，每汤匙可以省掉4.7g脂肪。
2.沙丁鱼
富含蛋白质和ω-3脂肪酸，可以保持身体肌肉质量。而且含汞量低，含钙量高的特点让这种小鱼很适合孕妇食用。如果你不喜欢这种鱼的味道，那么在奶中浸泡一小时，就一点儿腥味都没有了。一切含有凤尾鱼的做原材料的食谱中，凤尾鱼都可以用沙丁鱼代替。或者将整条沙丁鱼与葱沫、新鲜香料和切碎的柿子椒混合搅拌，放在粗稞麦面包或黑面包上，再加一片干酪烤了吃。
3.蛋
蛋、蛋黄、蛋的一切，对心脏都没什么坏处，而且可以帮助你瘦身。研究报告显示：在进行低卡路里节食时，每天食用煎蛋果冻土司做早餐的女性减掉的重量，是食用等量卡路里面包圈的女性减掉的两倍。蛋白质让人有饱腹感，因此接下来的时间不容易觉得饿，吃的也就少些。炒蛋和蛋卷是最好不过的选择，但是如果上班前没时间做的话，可以在周日烤些菜肉馅蛋卷饼，切成片，冷藏，接下来一周可以吃这个。
4.麦片
麦片是最能让人有饱腹感的食品，和其他碳水化合物不同，即使是速熟的麦片，吸收也很缓慢，因此对血糖的影响非常小。每份燕麦碎粒含有高达5g纤维素，是最有饱腹感的一种。速熟麦片中纤维素含量是3到4g每份。用燕麦片代替面包屑撒在肉卷上吧。不过最推荐的当然还是燕麦粥，你可以在粥中加上任何自己喜爱的食物，哪怕是牛肉丸，这样健康的早餐一定让人无法抗拒。
5.牛排
牛肉有“节食破坏者”之称，但事实上，吃牛肉是有助于减重的。研究证明：女性节食的时候，进食同样热量的食物中包含红色肉类(指牛羊肉等)比不不包含的减重量大。牛排中的蛋白质有助于在节食过程中保持肌肉质量。给大家一个建议：尽量吃本地有机牛肉，更健康，也更环保。烧烤4盎司分量的牛腱子或牛里脊肉，切成薄片，放在沙拉顶部，或者和蔬菜混合着吃，味道也很不错。
6.枸杞
枸杞中含有18种蛋白质，是令人惊叹的蛋白质提供源。而且富含β-胡萝卜素，一大汤匙枸杞也只有35卡而已。将1/4杯干枸杞，1/4杯葡萄干，1/4杯核桃混合在一起做成旅行什锦果干。或在空碗中倒入1/4杯开水，两大汤匙干枸杞，浸泡10分钟，沥干，然后舀入1/2杯香草味冷冻低脂酸奶，作为甜点食用。
7.野生三文鱼
鱼油不仅有益心脏健康，还有助于收减腰围。ω-3脂肪酸可以提高胰岛素敏感度，这有助于形成肌肉，减少腹部脂肪。肌肉越多，身体消耗的热量就越多。给三文鱼加味道并不需要做太多，越简单越好。用盐和胡椒腌一下，然后加两大匙油，用平底锅煎，每一面煎1到3分钟就可以了。
8.苹果
研究表明：每天一个苹果可以抑制体重增加。在吃正餐意大利面之前吃掉一个苹果作为零食的人，摄入的热量比吃其他零食的人少。苹果中纤维含量很高，每个有4到5g，纤维让人有饱腹感。另外，苹果中含有的抗氧化剂，有助于预防代谢综合症。苹果是最理想不过的低热量零食。要做成馅饼的话，将一个中等大小的苹果切碎，撒上1/2汤匙甜胡椒，1/2汤匙肉桂，放入微波炉中加热一分半钟。
9.荞麦面条
荞麦中纤维含量很高，而且跟大多数碳水化合物不一样，它含有蛋白质，这两种营养让荞麦面有充分的饱腹感，所以吃荞麦面条比普通面条更容易控制量。用煮米饭的做法做荞麦面：盖上盖子用小火慢煮。做便餐的话，加入西兰花、胡萝卜、蘑菇和洋葱拌着吃就可以了。
10.蓝莓
所有浆果类都对身体有益，但蓝色的果子是其中最好的。研究表明：蓝色浆果中抗氧化剂的含量是常吃的水果中最高的。每杯浆果中纤维含量是3.6g。纤维可以起到切实防止食用的脂肪被吸收。别再在一整碗麦片顶部放几颗蓝莓了，来一整碗蓝莓吧，在上面撒些麦片，再加点牛奶或者酸奶，味道一定很棒！
11.甘蓝
一杯生甘蓝中含有34卡热量，约1.3g纤维，还有丰富的铁和钙。如果你不习惯甘蓝的味道，你可以选择吃菠菜，菠菜的营养也很丰沛，尤其是铁含量，当然，口感上也要更好些。生甘蓝切碎拌入煮熟的黑豆中。或者切成细条，加少量肉汤煮，再在煮好的菜上面加几片薄薄的橙子片。
12.石榴
石榴不仅富含叶酸和可以预防疾病的抗氧化剂，它们还是低卡路里、高纤维的食品，因此石榴可以满足你吃甜食的欲望而不会对节食有影响。把生石榴子作为零食放在桌子上，用这些代替果仁放在沙拉里吃。
13.辣椒
辣椒可以促进新陈代谢，吃完辣椒后，它会使身体再燃烧热量20分钟。用藜麦和番茄酱塞满辣椒，然后烘烤，直到颜色近乎黑色，剥掉焦黑的外皮，把辣椒肉做成酱。然后，用辣椒酱拌面条就好了，或者在你喜欢的任何饭菜里加入一些红辣椒都可以。
14.杏仁酱
研究发现：用杏仁酱配白面包吃的人不会有血糖突升的情况，而只吃白面包会有。血糖含量升的越高，降的也越低；这种下降会导致饥饿，使人吃的过饱。此外，血糖的变化还会刺激身体分泌胰岛素，从而增加腹部脂肪。试着用杏仁酱代替花生酱涂在三明治里吧，或者做个蔬菜的蘸料：将一汤匙杏仁酱、2汤匙无脂纯酸奶混合。或者加一块到燕麦粥里，可以调味还可以增加蛋白质。
17.龙蒿
你可以用这种法国菜中的主要调料来代替盐，用在腌制过程或沙拉酱调料中。过量的钠元素会锁住体内的水分，所以少用盐可以防止发胖。烘烤前，将2汤匙干龙蒿叶抹在鸡肉上。或者将一匙切碎的鲜龙蒿叶放入4盎司原味酸奶中，再加一匙法国第戎市芥茉糊搅拌，做成可口的蘸料。
18.帕尔马干酪
研究发现，长期坚持每天吃一份奶或奶酪的女性更不容易增加体重。而低脂奶制品的拥护者却没有这种受益。全脂奶制品中共轭亚油酸的含量可能更多，共轭亚油酸可能有助于燃烧脂肪。吃法：把帕尔马干酪磨碎，撒在烤蔬菜上。或者作为零食和苹果或梨子一起吃也可以，每次1盎司。
19.鳄梨
别被鳄梨中的脂肪含量吓到(每颗约29g)，那正是它高居减肥食品榜的原因。鳄梨中含有的这种有益心脏健康的不饱和脂肪酸会增加饱腹感，让你少吃进很多东西。鳄梨的卡路里含量的确不低，所以最好注意加入的分量。一种简便吃法：可以试试鳄梨沙拉酱做的蔬菜沙拉。
20.橄榄油
橄榄油中含有的健康脂肪可以增加饱腹感，改善食欲。橄榄油绝不仅有瘦身的功效而已，橄榄油还有抗发炎的特性。在沙拉里撒少量橄榄油，就可以增加蔬菜的抗氧化力。或者在面条里拌入几茶匙橄榄油、鲜罗勒油和糖醋蒜吃也可以。
很多女生都以为要减肥成功就得少吃甚至是绝食，而且还得挥汗如雨地运动。其实，减肥不用这么辛苦。吃吃也可以瘦哦。这可不是开玩笑！某些特殊的食物有助于消耗热量、抑制食欲，从而有助于减肥哦。
今天就将这20种减肥食品纳入你的盘子中吧，吃着吃着你就会更苗条，更健康了哦！MM擦擦你的口水，嘴馋了吧。
1.酸奶
原味酸含有奶糖、蛋白质、脂肪，可以稳定血糖含量，因此很耐饿。研究表明，正在进行低卡路里饮食的人，如果食谱里包括酸奶，与同类计划食谱中不含酸奶的人相比，减掉的全身的脂肪量要高出61%，减掉的小腹的脂肪量要高81%。用低脂纯酸奶来代替鸡肉或土豆沙拉上的蛋黄酱吧，或者在烤土豆上放一点酸奶，再挤几滴柠檬汁。这样，每汤匙可以省掉4.7g脂肪。
2.沙丁鱼
富含蛋白质和ω-3脂肪酸，可以保持身体肌肉质量。而且含汞量低，含钙量高的特点让这种小鱼很适合孕妇食用。如果你不喜欢这种鱼的味道，那么在奶中浸泡一小时，就一点儿腥味都没有了。一切含有凤尾鱼的做原材料的食谱中，凤尾鱼都可以用沙丁鱼代替。或者将整条沙丁鱼与葱沫、新鲜香料和切碎的柿子椒混合搅拌，放在粗稞麦面包或黑面包上，再加一片干酪烤了吃。
3.蛋
蛋、蛋黄、蛋的一切，对心脏都没什么坏处，而且可以帮助你瘦身。研究报告显示：在进行低卡路里节食时，每天食用煎蛋果冻土司做早餐的女性减掉的重量，是食用等量卡路里面包圈的女性减掉的两倍。蛋白质让人有饱腹感，因此接下来的时间不容易觉得饿，吃的也就少些。炒蛋和蛋卷是最好不过的选择，但是如果上班前没时间做的话，可以在周日烤些菜肉馅蛋卷饼，切成片，冷藏，接下来一周可以吃这个。
4.麦片
麦片是最能让人有饱腹感的食品，和其他碳水化合物不同，即使是速熟的麦片，吸收也很缓慢，因此对血糖的影响非常小。每份燕麦碎粒含有高达5g纤维素，是最有饱腹感的一种。速熟麦片中纤维素含量是3到4g每份。用燕麦片代替面包屑撒在肉卷上吧。不过最推荐的当然还是燕麦粥，你可以在粥中加上任何自己喜爱的食物，哪怕是牛肉丸，这样健康的早餐一定让人无法抗拒。
5.牛排
牛肉有“节食破坏者”之称，但事实上，吃牛肉是有助于减重的。研究证明：女性节食的时候，进食同样热量的食物中包含红色肉类(指牛羊肉等)比不不包含的减重量大。牛排中的蛋白质有助于在节食过程中保持肌肉质量。给大家一个建议：尽量吃本地有机牛肉，更健康，也更环保。烧烤4盎司分量的牛腱子或牛里脊肉，切成薄片，放在沙拉顶部，或者和蔬菜混合着吃，味道也很不错。
6.枸杞
枸杞中含有18种蛋白质，是令人惊叹的蛋白质提供源。而且富含β-胡萝卜素，一大汤匙枸杞也只有35卡而已。将1/4杯干枸杞，1/4杯葡萄干，1/4杯核桃混合在一起做成旅行什锦果干。或在空碗中倒入1/4杯开水，两大汤匙干枸杞，浸泡10分钟，沥干，然后舀入1/2杯香草味冷冻低脂酸奶，作为甜点食用。
7.野生三文鱼
鱼油不仅有益心脏健康，还有助于收减腰围。ω-3脂肪酸可以提高胰岛素敏感度，这有助于形成肌肉，减少腹部脂肪。肌肉越多，身体消耗的热量就越多。给三文鱼加味道并不需要做太多，越简单越好。用盐和胡椒腌一下，然后加两大匙油，用平底锅煎，每一面煎1到3分钟就可以了。
8.苹果
研究表明：每天一个苹果可以抑制体重增加。在吃正餐意大利面之前吃掉一个苹果作为零食的人，摄入的热量比吃其他零食的人少。苹果中纤维含量很高，每个有4到5g，纤维让人有饱腹感。另外，苹果中含有的抗氧化剂，有助于预防代谢综合症。苹果是最理想不过的低热量零食。要做成馅饼的话，将一个中等大小的苹果切碎，撒上1/2汤匙甜胡椒，1/2汤匙肉桂，放入微波炉中加热一分半钟。
9.荞麦面条
荞麦中纤维含量很高，而且跟大多数碳水化合物不一样，它含有蛋白质，这两种营养让荞麦面有充分的饱腹感，所以吃荞麦面条比普通面条更容易控制量。用煮米饭的做法做荞麦面：盖上盖子用小火慢煮。做便餐的话，加入西兰花、胡萝卜、蘑菇和洋葱拌着吃就可以了。
10.蓝莓
所有浆果类都对身体有益，但蓝色的果子是其中最好的。研究表明：蓝色浆果中抗氧化剂的含量是常吃的水果中最高的。每杯浆果中纤维含量是3.6g。纤维可以起到切实防止食用的脂肪被吸收。别再在一整碗麦片顶部放几颗蓝莓了，来一整碗蓝莓吧，在上面撒些麦片，再加点牛奶或者酸奶，味道一定很棒！
11.甘蓝
一杯生甘蓝中含有34卡热量，约1.3g纤维，还有丰富的铁和钙。如果你不习惯甘蓝的味道，你可以选择吃菠菜，菠菜的营养也很丰沛，尤其是铁含量，当然，口感上也要更好些。生甘蓝切碎拌入煮熟的黑豆中。或者切成细条，加少量肉汤煮，再在煮好的菜上面加几片薄薄的橙子片。
12.石榴
石榴不仅富含叶酸和可以预防疾病的抗氧化剂，它们还是低卡路里、高纤维的食品，因此石榴可以满足你吃甜食的欲望而不会对节食有影响。把生石榴子作为零食放在桌子上，用这些代替果仁放在沙拉里吃。
13.辣椒
辣椒可以促进新陈代谢，吃完辣椒后，它会使身体再燃烧热量20分钟。用藜麦和番茄酱塞满辣椒，然后烘烤，直到颜色近乎黑色，剥掉焦黑的外皮，把辣椒肉做成酱。然后，用辣椒酱拌面条就好了，或者在你喜欢的任何饭菜里加入一些红辣椒都可以。
14.杏仁酱
研究发现：用杏仁酱配白面包吃的人不会有血糖突升的情况，而只吃白面包会有。血糖含量升的越高，降的也越低；这种下降会导致饥饿，使人吃的过饱。此外，血糖的变化还会刺激身体分泌胰岛素，从而增加腹部脂肪。试着用杏仁酱代替花生酱涂在三明治里吧，或者做个蔬菜的蘸料：将一汤匙杏仁酱、2汤匙无脂纯酸奶混合。或者加一块到燕麦粥里，可以调味还可以增加蛋白质。
17.龙蒿
你可以用这种法国菜中的主要调料来代替盐，用在腌制过程或沙拉酱调料中。过量的钠元素会锁住体内的水分，所以少用盐可以防止发胖。烘烤前，将2汤匙干龙蒿叶抹在鸡肉上。或者将一匙切碎的鲜龙蒿叶放入4盎司原味酸奶中，再加一匙法国第戎市芥茉糊搅拌，做成可口的蘸料。
18.帕尔马干酪
研究发现，长期坚持每天吃一份奶或奶酪的女性更不容易增加体重。而低脂奶制品的拥护者却没有这种受益。全脂奶制品中共轭亚油酸的含量可能更多，共轭亚油酸可能有助于燃烧脂肪。吃法：把帕尔马干酪磨碎，撒在烤蔬菜上。或者作为零食和苹果或梨子一起吃也可以，每次1盎司。
19.鳄梨
别被鳄梨中的脂肪含量吓到(每颗约29g)，那正是它高居减肥食品榜的原因。鳄梨中含有的这种有益心脏健康的不饱和脂肪酸会增加饱腹感，让你少吃进很多东西。鳄梨的卡路里含量的确不低，所以最好注意加入的分量。一种简便吃法：可以试试鳄梨沙拉酱做的蔬菜沙拉。
20.橄榄油
橄榄油中含有的健康脂肪可以增加饱腹感，改善食欲。橄榄油绝不仅有瘦身的功效而已，橄榄油还有抗发炎的特性。在沙拉里撒少量橄榄油，就可以增加蔬菜的抗氧化力。或者在面条里拌入几茶匙橄榄油、鲜罗勒油和糖醋蒜吃也可以。
Tuesday, 4 December 2012
How to change your life and become healthier
Continuing to feel the sensation of flight and remain in a high tone? Stress-free throw extra “pounds and inches?” The recipe is! You just need to make ten changes in the daily diet. The fact is that your body is very sensitive to any major changes of this nature, and will answer thanks to careful attention to it.
So, a list of recommendations:
Reduce to zero the use of energy drinks! It contains a lot of sugar and various synthetic additives.
It’s great to drink juices made at home (only without the sugar), it is best to do it in the evening. In the morning a good choice is the lemon juice with two small spoons of honey.
If you want to lose weight, get in the habit of drinking much more water and green tea, your body should get about two liters of carefully purified water per day. Choose a tea that will be enjoyed.
Discard the white sugar, it is absolutely necessary. It is better to replace it with high-quality honey or unrefined sugar (brown – can be found in dietary food stores).
Reduce intake of coffee, which will bring you in the long run only negative consequences. If you are very fond of coffee and not ready to immediately stop drinking it, it’s better to try to alternate with herbal tea or as an alternative to the natural “energy” drinks.
Reduce to a minimum, and even better in principle remove the menu from foods with labels of dietary supplements E: among them, margarine, sausages, candy and some juices.
Reduce the ingestion of red meat and sausage (pork, beef). It is better to buy more fish and seafood. Prefer white meat varieties, especially chicken and turkey.
Include in the diet wild mushrooms, soy, eggs – all suppliers of high quality protein.
These tips will help you to lose weight, greatly increase overall health, improve the tone.
Sunday, 2 December 2012
10 commandments in every day to be in shape
CARBOHYDRATES:
For lunch, eat protein-rich lean meat, fish, low-fat cheese, milk and eggs. And for balance – foods containing complex carbohydrates: bread, fruit and vegetables.
4. SUPPLY OF FOOD FOR SNACKING on the case, if you can not eat normally. If you sometimes do not get breakfast or lunch, can not stand up to the next meal to replenish energy reserves. Snack to the body enough calories to lunch or dinner.
And do not be afraid to kill your appetite! Body needs to recharge, to overcome fatigue. Snack food is better, in which a lot of carbohydrates, but low in fat and protein. Calorie snack should be 200-300 calories.
For example, eat a bagel with 30 g of cheese and drink a glass of vegetable juice. Another option of snack – a cup of low-fat yogurt and a cup of fruit salad. This meal will provide you with carbohydrates – the main source of energy.
5. INCLUDE PRODUCTS RICH IN COMPLEX CARBOHYDRATES in each meal. In contrast, fat and protein complex carbohydrates in the blood begins to flow almost immediately. Complex carbohydrates are composed of linked glucose molecules, so they need more time to digest than simple carbohydrates to digest, and as a result of glucose into the blood more evenly.
For breakfast eat cereals, bagels, bread or fruit. At lunch and dinner choose pasta, rice, potatoes, vegetables and beans.
As a carbohydrate-rich snack are good crackers, fruits. You can have a bite for a variety of cold baked potatoes, rice with raisins and cinnamon cereal with low sugar content.
6. YO CAN HAVE PRODUCTS THAT ENHANCE ENDURANCE. Stock up on these products at work or carry them with you so you can always have a snack or “enhance” normal food intake. It will also help maintain strength, if you can not eat on time.
Small packages of fruit juice, dried fruit, small packets of crackers, cereal or nuts loaves weigh a bit and put in any – even the smallest bag. But, when necessary, they are able to maintain your strength!
7. EAT EVERY 3-4 HOURS. And then during the day, your energy will not exhaust. Experts recommend eating at least 3-4 times a day at least, because for its digesting is necessary a little over three hours. And scientists have proved that recharges the brain snack. Daily snack 15 minutes prior to testing showed that people in the control group improves memory, increases the level of composure (15-20%). The subjects were willing to solve complex mathematical problems and to work with the text as opposed to those who do not snack.
9. CUT BACK ON SWEETS. Chocolate or a glass of soda – not the best way to regain strength. Suppose you think that they charge you with energy. In fact, in most sweets there are a lot of fat and a little of nutrients. So you can feel the lack of energy, stay one’s stomach with something sweet as sugar affect the chemical processes in the brain. A high level of efficiency you can provide a balanced diet.
30% of protein – 400 calories.
Simple. Found in soda pop, white bread, white rice, candy, syrups. They are very quickly digested. The result – the level of glucose (sugar) in the blood rises sharply, and after some time again – the feeling of fatigue and hunger. And in simple carbs there is very low nutritional value, but most calories.
Sophisticated. Found in whole wheat bread, oatmeal, brown rice, beans, peas and vegetables. They absorbed more slowly, so glucose (sugar) in the blood to more evenly. Hence, the feeling of satiety for a long time and there is a burst of energy. And yet – complex carbohydrates rich in various nutrients, and they are much less calories than simple carbohydrates.
You can mix in one go and proteins and complex carbohydrates. But know this: for each of us there are certain combinations of incompatible products. Watch for them, and you can easily identify them. Drink a glass of water before eating. The stomach is a little stretched and self-control will be easier. Even doctors believe that the constant omissions of food and irregular meals – main reasons for the development of gastritis, gastric ulcer and 12 duodenal ulcer, bile stasis with subsequent formation of gallstones. Draw your own conclusions.
1. EAT BREAKFAST. Waiver of breakfast affects the reading speed and memory capacity to concentrate. Children who do not eat in the morning, worse refer to the study. This is true for adults. Perhaps, then, that you have refused breakfast, explains why sometimes you can neither work. Or why is it so difficult to concentrate on the work closer to the lunch.
Eat breakfast cereals with bran, whole grain bread, skim milk, fruits. They will provide you with complex carbohydrates, so glucose will enter the bloodstream slowly and evenly. And within a few hours of your brain and muscles will get the necessary energy. You will provide your body with vitamins and minerals that are essential for high performance. Great start to the day!
2. DO NOT OVEREAT AT DINNER AND EAT SLOWLY. After a hearty lunch, you will be hard work. Scientists have found that after dinner over 1000 kcal reduced the level of mental activity. Fatigue and sleepiness are more common in those who used to dine closely. To avoid overeating, plan ahead, when, where and what you eat during the day.
Do not hurry! The signal from the stomach, it is already full, to the brain only after 20 minutes. So do not ignore the advice to get up from the table before you were filled. The faster you absorb food, the more calories you consume.
And yet – do not eat in a dimly lit room and choose a smaller plate. These simple tips will also help you eat less.
3. EAT LUNCH AND protein foods. Carbohydrates, of course – the fastest way to get energy, but if the day does not balance the protein, you will be sleepy. The fact is that carbohydrates raise serotonin levels produced by the brain (known as the hormone of happiness), and it has a calming effect on the body. The protein also limits the production of serotonin, that is, provides mental clarity. But do not completely rule out foods rich in carbohydrates, and lean only on food rich in proteins. In your diet carbohydrate and protein should be balanced.For lunch, eat protein-rich lean meat, fish, low-fat cheese, milk and eggs. And for balance – foods containing complex carbohydrates: bread, fruit and vegetables.
4. SUPPLY OF FOOD FOR SNACKING on the case, if you can not eat normally. If you sometimes do not get breakfast or lunch, can not stand up to the next meal to replenish energy reserves. Snack to the body enough calories to lunch or dinner.
And do not be afraid to kill your appetite! Body needs to recharge, to overcome fatigue. Snack food is better, in which a lot of carbohydrates, but low in fat and protein. Calorie snack should be 200-300 calories.
For example, eat a bagel with 30 g of cheese and drink a glass of vegetable juice. Another option of snack – a cup of low-fat yogurt and a cup of fruit salad. This meal will provide you with carbohydrates – the main source of energy.
5. INCLUDE PRODUCTS RICH IN COMPLEX CARBOHYDRATES in each meal. In contrast, fat and protein complex carbohydrates in the blood begins to flow almost immediately. Complex carbohydrates are composed of linked glucose molecules, so they need more time to digest than simple carbohydrates to digest, and as a result of glucose into the blood more evenly.
For breakfast eat cereals, bagels, bread or fruit. At lunch and dinner choose pasta, rice, potatoes, vegetables and beans.
As a carbohydrate-rich snack are good crackers, fruits. You can have a bite for a variety of cold baked potatoes, rice with raisins and cinnamon cereal with low sugar content.
6. YO CAN HAVE PRODUCTS THAT ENHANCE ENDURANCE. Stock up on these products at work or carry them with you so you can always have a snack or “enhance” normal food intake. It will also help maintain strength, if you can not eat on time.
Small packages of fruit juice, dried fruit, small packets of crackers, cereal or nuts loaves weigh a bit and put in any – even the smallest bag. But, when necessary, they are able to maintain your strength!
7. EAT EVERY 3-4 HOURS. And then during the day, your energy will not exhaust. Experts recommend eating at least 3-4 times a day at least, because for its digesting is necessary a little over three hours. And scientists have proved that recharges the brain snack. Daily snack 15 minutes prior to testing showed that people in the control group improves memory, increases the level of composure (15-20%). The subjects were willing to solve complex mathematical problems and to work with the text as opposed to those who do not snack.
And do not be afraid to gain extra pounds! Constant weight is easier to maintain for those who eat 3, 4 and even 5 times a day than those who hold a two-or three-way litany.
8. TRY TO EAT AT ONE AND THE SAME TIME. This habit helps control the amount of food eaten and “recharge” the body when you want. Generally there are at the same time, one of the basic rules of supply. Organism in a timely manner to food intake, that is, allocates the necessary digestive juices. The result – the food is better digested.
When fed regularly, performance begins to “walk”. Big breaks between meals, and then another and overeating can cause fatigue in the worst possible moment.9. CUT BACK ON SWEETS. Chocolate or a glass of soda – not the best way to regain strength. Suppose you think that they charge you with energy. In fact, in most sweets there are a lot of fat and a little of nutrients. So you can feel the lack of energy, stay one’s stomach with something sweet as sugar affect the chemical processes in the brain. A high level of efficiency you can provide a balanced diet.
Eat sweets only occasionally. If you can not live without them, eat it during or immediately after meals. And then the sweets contained in simple carbohydrates will be mixed with everything that you eat, and sugar in the blood will flow more slowly.
10. CUT BACK ON CAFFEINE. You can easily cope with the loss of strength before lunch or afternoon, after drinking a cup of coffee, strong tea or soda that contains caffeine. Just do not all know that fatigue can be caused by caffeine – or rather, his overdose (for some it is more than five cups of coffee, strong tea or soda with caffeine per day). And as a consequence – the nervousness, nausea, insomnia and palpitations. Try not to lean on coffee, if you, for example, slept poorly.
CALORIES OF LUNCH:
To 1300 kcal.
This is enough to easily eat and recover. The main thing – the right balance of essential nutrients.30% of protein – 400 calories.
25% of “good” fat – not more than 300 calories.
45% of complex carbohydrates – less than 600 calories.
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