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.
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