Healthy eating is an important part of maintaining good health , and can help the individual to a sense of well - being . It is not difficult , it is through some simple tips people can begin with a healthy diet .
There are two main entrances to a healthy diet :
1. Eating enough calories for the activity carried out by the person and the nature of the course of his life, so that it achieves a balance between energy consumed or used and those that get it ; If a person eats too much, then will develop obesity or obese or overweight . If he eats bit , Vsenqs and weight.
Man needs 2,500 calories on average per day , while women need 2,000 calories on average. We mean by the term " average " , any person who is familiar work during the day, where it does not apply to a stressful business , active athletes and pregnant women ... Etc. , where the human need to vary calories by age , sex and activity status has , as well as other factors.
The Calorie Calorie is a unit of energy in food or drink, and represents the energy required to raise the temperature of one kilogram of water by one degree Celsius .
2. Eating a wide range of foods to ensure you get a balanced diet and to provide the body with all the nutrients it needs. But with the moderation in the amount of intake of food person , and avoid overeating .
Practical tips include the following basic rules for eating healthy, which can make a person Khiarth more food for the health benefit :
Main meals based on starchy foods , such as bread ( in Arab societies in particular) , grains ( rice , barley, corn , oats, wheat , etc. ) and potatoes. But I prefer to rely on species with whole grains as possible , they contain fiber, which facilitates the process of defecation and prevent constipation problems and prolong feeling of satiety human .
Some people believe that starchy foods cause obesity ; But comparing grams of carbohydrates with a gram of fat , we note that g fat contains twice what it contains grams carbohydrates , calories. But when you take place to remove the crust of grain and purification of the cover , the less nutritional value and reduces some of the minerals and vitamins in them , such as dependence on white bread in the food and refined flour , as well as the lack of fiber , which is of great benefit to the digestive system. However, a lot of eating carbohydrates may lead to obesity .
A lot of fruits and vegetables , as recommended eating five pieces or parts of different shapes in the day, and tied piece or part of about 100 grams (for example, 100 grams of melon, three or four kernels of apricots , a glass of tomato juice, 80 grams of carrots , 90 grams of cabbage or broccoli, a small cup of raspberries, etc. ) . The cup of fruit juice , unsweetened natural part of these parts, and the same thing applies to vegetables cooked in one cup . It can be a piece of banana Share on breakfast. To make things easier mention the quota amounts of various foods as follows:
Share of cereals equivalent to Cuba them .
Share of the fruits equivalent to half a banana or a medium apple or 15 tablets of figs.
Share of vegetables equivalent to a whole carrot .
Share of the dairy equivalent to a cup of milk .
Share of meat equivalent quarter issued chickens or fist full meal .
Propagation of fish as a good source of protein , it also contains a lot of vitamins and minerals. It should work to eat two servings of fish at least a week . The oily fish rich in beneficial fats fats called omega- 3 omega - 3 fats , which help prevent heart disease. And prefer to avoid canned and smoked fish due to excessive salt in it .
Includes oily fish as salmon , mackerel , herring , tuna , sardines and others.
You should avoid saturated fats , sugar or minimize them. We all need fat in our diet , but it is important to choose a useful species ; There are two main types of fat: saturated and unsaturated . And harmful saturated fats in the body , because it raises the level of cholesterol in the blood , increasing the risk of heart disease and strokes , called saturated fats because the carbon atoms linked to all of the hydrogen atoms . The unsaturated fats wherein some of the carbon atoms is not occupied by hydrogen atoms , and this less توليدا the fat for energy , which contain less calories , which contributes to lower blood cholesterol and heart disease and cerebral السكات .
Could lead to saturated fat increase the amount of cholesterol in the blood, and this increases the risk of heart disease . These fats are found in many foods, such as cakes , pies , biscuits and sweets of all kinds , butter and sausage. Therefore you must choose to stop addressed, and switch to foods that contain unsaturated fats such as vegetable oils and fatty fish and avocados.
Addresses most people a lot of sugar , and are sugary foods and drinks rich in calories , and thus contribute to weight gain. They may also lead to tooth decay , especially when eaten between meals . The sugar found naturally in some foods, such as fruit and milk , it is not a health hazard.
Reducing salt ; Many of the foods that we buy it, such as bread, pasta , sauces and soups. Cause a lot of salt to raise blood pressure , and be living with high blood pressure are more prone to heart disease or strokes.
A lot of activity and movement and maintain ideal weight. Practiced healthy eating plays an important role in maintaining the ideal weight , which is an important part of good public health . The weight gain could lead to health problems such as high blood pressure , heart disease and diabetes. The lack of weight is not consistent with good health. And even regain a healthy weight person , must avoids الطعمة of the rich in fat and sugar , and a lot of fruits and vegetables.
Physical activity also helps to maintain a healthy weight , it does not mean spending hours of time in the exercise, it is sufficient to find ways of movement , such as back to the house on foot and spend some basic needs for him or shopping without a car , or something like that. It can instead some exercise for half an hour several times a week .
Avoid thirst . Man needs to about 1.2 liters of fluid a day even without dehydration remains , in addition to the fluid that comes with the food. But you should avoid alcohol and sugary drinks and sparkling , which may be rich in calories and harmful to the teeth. Can a person needs more fluids in hot weather or after exercise or physical effort.
Maintain and breakfast ; Some people are reluctant to eat breakfast , believing that it helps to lose weight. But studies suggest that eating breakfast can be useful in weight control . The breakfast is an important part of a balanced diet , and believes some of the vitamins and minerals needed for a healthy body.
Preferably avoids person dinner, or not be the last thing you do before going to sleep . But if the person eating this meal , it is best to walk or later the physical activity ; Sleeping after dinner shortly lead to ferment food in the gastrointestinal tract or slow digestion and the accumulation of fat in the blood and organs. And can replace a person for dinner some light Lots of fruits.