10 Health And Logtivity Tips
10 health and longevity tips
The often exhausting rhythms of life and malnutrition damage our health without even realizing it. See, in what simple ways we will benefit our health and gain many, many years of life!
The fact that a balanced diet is synonymous with good health is now self-evident. But what is the proper and healthy diet The dietitian-nutritionist
These Are 10 Tips
1.Starchy foods:
rice, pasta and bread may have been "implicated" several times in the past, that our "get fat" but in reality are the key ingredients of the daily diet. When in fact, it is unpeeled foods such as bread, pasta or whole grains, brown rice, or oats, which are absorbed slowly and release a small amount of glucose in the blood, then the feeling of satiety and fullness is kept for a longer period of time. In addition, they provide more fiber, vitamins, cluster B, magnesium, iron, calcium, phosphorus and zinc compared to white or refined starchy foods.
2. Fruits and Vegetables (≥ 5 servings):
If the five portions of fruit and vegetables a day anything seems difficult think of that, you could have a glass of natural fruit juice and a cup of fresh strawberries with your cereal in the morning, a salad at noon, a piece of fruit for afternoon, and one serving of vegetables with your dinner, and so will υπερκαλύψετε the needs of your body in vitamins, fiber and antioxidants.
3. Fish:
aim to eat at least two portions of fish a week, including one portion of fatty fish. Oily fish such as salmon, mackerel, trout, herring, fresh tuna and sardines are rich in omega-3 and omega-6 fatty acids, i.e. essential fatty acids, which the body can not synthesize and must take from food. Prefer fresh or frozen and consume the roast rather than fried.
4. Saturated fat:
the increased consumption of saturated fat, such as animal fats and butter, has been associated with the occurrence of cardiovascular disease. Although as a traditional Mediterranean country we still cook with olive oil, which is rich in antioxidants and monounsaturated fatty acids, we have increased the daily consumption of animal products by 40-45% while the official dietary guidelines recommend fat consumption by 30-35%.
5. Sugar:
a teaspoon of sugar gives us 20 calories, but it belongs to high glycemic index foods. This means that it is absorbed very quickly, so the body increases insulin secretion to remove it from the blood. The sudden increase in insulin makes blood glucose levels fall very quickly, so the hunger signal will be given back to the brain asking for food again. Excessive consumption of sugary foods and soft drinks promotes lipogenesis and contributes significantly to the increase of the phenomenon of obesity.
6. Salt:
daily we need about 6g. salt, like a teaspoon. Watch the sodium content on the labels of food you buy because the salt out of amp flavor is a food preservative in foods such as cured meats, smoked fish, pre-prepared foods, various sauce and snacks.
7. Water:
If you arrive to feel the feeling of thirst to drink water then you have reached the limits of dehydration and this, except that it disrupts the good health and harmony of the organisation may be responsible for headaches and inability to concentrate.
8. Exercise:
daily activity helps to keep our weight low, help reduce cholesterol, maintain normal blood pressure and in addition, in a good mood and well-being of the individual.
9. Breakfast even if not hungry:
people who eat breakfast are more likely to have a lower body weight, to make healthier food choices through the day, to have better health indicators (cholesterol, triglycerides, glucose etc.) and finally have less chance of developing depression symptoms than those who prefer just a coffee.
10. Measure:
in a healthy lifestyle nothing is forbidden but nothing is overused. Organize your fridge and cabinets with Mediterranean diet in mind, enjoy food and health benefits.
The often exhausting rhythms of life and malnutrition damage our health without even realizing it. See, in what simple ways we will benefit our health and gain many, many years of life!
The fact that a balanced diet is synonymous with good health is now self-evident. But what is the proper and healthy diet The dietitian-nutritionist
These Are 10 Tips
1.Starchy foods:
rice, pasta and bread may have been "implicated" several times in the past, that our "get fat" but in reality are the key ingredients of the daily diet. When in fact, it is unpeeled foods such as bread, pasta or whole grains, brown rice, or oats, which are absorbed slowly and release a small amount of glucose in the blood, then the feeling of satiety and fullness is kept for a longer period of time. In addition, they provide more fiber, vitamins, cluster B, magnesium, iron, calcium, phosphorus and zinc compared to white or refined starchy foods.
2. Fruits and Vegetables (≥ 5 servings):
If the five portions of fruit and vegetables a day anything seems difficult think of that, you could have a glass of natural fruit juice and a cup of fresh strawberries with your cereal in the morning, a salad at noon, a piece of fruit for afternoon, and one serving of vegetables with your dinner, and so will υπερκαλύψετε the needs of your body in vitamins, fiber and antioxidants.
3. Fish:
aim to eat at least two portions of fish a week, including one portion of fatty fish. Oily fish such as salmon, mackerel, trout, herring, fresh tuna and sardines are rich in omega-3 and omega-6 fatty acids, i.e. essential fatty acids, which the body can not synthesize and must take from food. Prefer fresh or frozen and consume the roast rather than fried.
4. Saturated fat:
the increased consumption of saturated fat, such as animal fats and butter, has been associated with the occurrence of cardiovascular disease. Although as a traditional Mediterranean country we still cook with olive oil, which is rich in antioxidants and monounsaturated fatty acids, we have increased the daily consumption of animal products by 40-45% while the official dietary guidelines recommend fat consumption by 30-35%.
5. Sugar:
a teaspoon of sugar gives us 20 calories, but it belongs to high glycemic index foods. This means that it is absorbed very quickly, so the body increases insulin secretion to remove it from the blood. The sudden increase in insulin makes blood glucose levels fall very quickly, so the hunger signal will be given back to the brain asking for food again. Excessive consumption of sugary foods and soft drinks promotes lipogenesis and contributes significantly to the increase of the phenomenon of obesity.
6. Salt:
daily we need about 6g. salt, like a teaspoon. Watch the sodium content on the labels of food you buy because the salt out of amp flavor is a food preservative in foods such as cured meats, smoked fish, pre-prepared foods, various sauce and snacks.
7. Water:
If you arrive to feel the feeling of thirst to drink water then you have reached the limits of dehydration and this, except that it disrupts the good health and harmony of the organisation may be responsible for headaches and inability to concentrate.
8. Exercise:
daily activity helps to keep our weight low, help reduce cholesterol, maintain normal blood pressure and in addition, in a good mood and well-being of the individual.
9. Breakfast even if not hungry:
people who eat breakfast are more likely to have a lower body weight, to make healthier food choices through the day, to have better health indicators (cholesterol, triglycerides, glucose etc.) and finally have less chance of developing depression symptoms than those who prefer just a coffee.
10. Measure:
in a healthy lifestyle nothing is forbidden but nothing is overused. Organize your fridge and cabinets with Mediterranean diet in mind, enjoy food and health benefits.
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