Tips on healthy food

Healthy eating is an important part of maintaining good health , and can help the individual a sense of well-being . It is not difficult , it is through some simple tips a person can begin a healthy diet .
There are two entrances to the main system healthy diet :
1 . Eating enough calories for the activity carried out by the person and the nature of the course of his life , so as to achieve a balance between energy consumed or used and those that get it ; If a person eats too much , then you will develop obesity or obese or overweight . If he ate a little bit , Vsenqs weight.
The man needs 2,500 calories per day on average , while women need 2,000 calories on average. We mean by the term " average " , any person who is familiar with the work during the day , where it does not apply to business stressful and active athletes and pregnant women ... Etc. , where different human need to calories by age , sex and state of activity 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 moderation in the amount of intake of food a person , and avoid overeating .
Include practical advice on the following basic rules for eating healthy , and which they can make a person more Khiarth food for the benefit of his health :
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 much as possible , they contain fiber , which facilitates the process of defecation and prevent constipation and its problems and prolong human feeling of satiety .
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 as much as what it contains grams of carbohydrates, calories. But when you are being removed from the grain crust and purification of the cover , less nutritional value and reduce some of the minerals and vitamins in them , such as reliance 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 carbohydrates may lead to obesity.
A lot of fruits and vegetables , as recommended eating five pieces or parts of different shapes in the day, the equivalent piece or part of about 100 grams (for example, 100 grams of melon , three or four kernels of apricots , a cup of tomato juice 0.80 grams of carrots 0.90 grams of cabbage or broccoli , a small cup of raspberry , ... etc.) . The cup of fruit juice, unsweetened natural part of these parts , and the same applies to vegetables cooked in one cup . It can be a piece of banana to share breakfast. To make things easier mention the quota amounts of various foods as follows :
Share of grain equivalent , including Cuba .
Share of the fruits drew half a banana or a medium apple or 15 tablets of figs .
Equivalent share of vegetables carrot complete.
Share of the dairy equivalent to a cup of milk.
Share equivalent to a quarter of the meat chicken breast or a fist full meal .
A lot of good fish as a source of protein , it also contains a lot of vitamins and minerals. It should work to eat two servings of fish per week at least . Oily fish is rich in beneficial fats fats called omega- 3 omega-3 fats, which help prevent heart disease . Preferably avoid canned fish and smoked because of the large number of salt in it.
Oily fish include salmon, mackerel , herring , tuna , sardines and other .
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 fat body , because it raises the level of cholesterol in the blood , increasing the risk of heart disease and strokes , and called saturated fats because the carbon atoms in which the hydrogen atoms are all linked . The unsaturated fats wherein some of the carbon atoms of hydrogen atoms is busy , and this generation of fat less energy , less contain calories , which contributes to the reduction of blood cholesterol and heart disease and stroke Skat .
Could lead to saturated fats increase the amount of cholesterol in the blood, and this increases the likelihood 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 taking them , and switch to foods that contain unsaturated fats such as vegetable oils and oily fish and avocados .
Most people dealing with a lot of sugar , and be 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 .
Reduction of salt ; Many of the foods we buy contain it , such as bread , pasta, sauces and soups . Result in a lot of salt to raise blood pressure , and be living with high blood pressure are more likely to have heart disease or strokes .
A lot of activity and movement and to maintain an ideal weight . Practicing healthy eating play an important role in maintaining the ideal weight , which is an important part of good public health . The increase in weight can lead to health problems , such as high blood pressure , heart disease and diabetes. The lack of weight is not consistent with good health . Even the person regain a healthy weight , you should avoid Toma rich in fat and sugar , and a lot of fruits and vegetables .
Physical activity also helps to maintain a healthy weight , does not mean spending hours of time in the exercises , but enough to find ways of movement , such as the return to the house on foot and spend some cataclysmic events 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 to stay without dehydration , in addition to the fluid that comes with the food . But you should avoid alcohol and sugary and effervescent and that may be rich in calories and harmful to the teeth. It can be a person needs more fluids in hot weather or after exercise or physical exertion .
Maintain and breakfast ; Some people are reluctant to eat breakfast , thinking that helps you lose weight . But studies suggest that eating breakfast could be useful in weight control . The breakfast is an important part of a balanced diet , and provides some of the vitamins and minerals needed by the body healthy .
Prefer to avoid the person and dinner , or not to be the last thing you do before going to sleep . But if the person eating this meal , it is best to walk after the physical activity or what ; Sleeping after dinner shortly lead to ferment food in the gut or slow digestion and the accumulation of fat in the blood and organs. It can replace a person for dinner with some light Lots of fruits .