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10 steps of a healthy food
- By Diet Guru
- Published 01/16/2008
- Healthy food
The regimen offered by scientists of the State research centre preventive medicine, scientific research institute of food and the Moscow regional cardiologic centre, will help each of us not only to normalise the weight, but also to save health and vivacity for long years.
Walk the first. The healthy balanced diet should be based on various products, mainly vegetative, instead of an animal parentage. There is no product which could provide our organism with all necessary materials, therefore a food should be as much as possible various.
Walk of the second. Bread, dishes and foodstuff from groats and pasta, a potato ??????c??????? is in each food intake. More than half of daily food allowance should become covered at the expense of these products. Scientists do not agree with eurysynusic opinion, that these products - only an energy source and carbohydrates. In them the set of other materials necessary for health contains also: alimentary fibers, mineral bonds, bunch vitamins In and S.Oshibochno, according to scientists, and the statement, that these products promote an adiposity. Actually the energy maintenance in starch is much less, than in the same quantity of Adeps or alcohol. To the majority recommend to use in nutrition bread, it is better black and from a flour of a rasping grinding.
Walk the third. Various fruit and vegetables is necessary for using some times in day in number of more 400 ? in addition to a potato. Consumption of vegetables should exceed consumption of fruit. Vegetables and fruit - a source of antioxidants, Acidum folicum, iron, vitamins and minerals which lower risk of development of a supertension, an atherosclerosis and other cardiovascular diseases. It is necessary to give preference to vitamins and other beneficial materials from natural sources.
Walk the fourth. Milk and milk products with the low maintenance of Adeps and salt (yoghurt, acidic milk, cheese, yoghurt) should be consumed daily. Children, teenagers especially require milk products and women. If the person does not use milk products, it should switch on in a ration other products rich with calcium - fish (sardines, a salmon), dark green sheet vegetables.
Walk the fifth. With the high maintenance of Adeps it is necessary to change meat and meat products on fabaceous, fish, an auk or lean kinds of meat. Portions of meat, fish or an auk should be small. Quantity of such meat products as sausage, sausages, pates, it is necessary to confine. Animal Adeps promotes rising of level of cholesterol of blood and augmentation of risk of ischemic illness of heart.
Walk of the sixth.
Adeps consumption, including containing in products (meat, milk, etc.), should compound from 15 to 30 % of daily caloricity of nutrition. It is better to cook food on pair, boiling, baking or using a microwave. It is necessary to reduce addition of fats in the course of meal preparation. The special attention is now given to fat acids which are a part some fats consumed by us. They happen sated - in a butter, firm margarine; polynonsaturated - in vegetable oils, fish and some soft margarine; monononsaturated - in olive, ???????? and ???????¬??? butters. Are most beneficial , especially from an olive oil. They possess antioxidatic properties and protect cholesterol of blood from oxidation. Recommended consumption should compound about 7 % from a daily ration, ???? - 10-15 %.
Walk of the seventh. It is necessary to give preference to a diet with the low maintenance of Saccharum - no more than 10 % of a daily ration. The products containing of many Saccharum, is an energy source, but they are not a necessary component of a healthy diet. Saccharum promotes caries development, therefore scientists recommend to drink water, instead of sweet drinks.
Walk of the eighth. The general consumption of salt, including the salt containing in bread, tinned products and so forth, should not exceed 6 gr (1 ?. A spoon) a day. It is recommended to use salt iodine. Superfluous consumption of salt promotes rising of arterial pressure. It is not necessary to eat the tinned, salty, smoked products daily. The nutrition is better for salting insufficiently, and for taste enriching to add grasses and spices. Deficiency of iodine is a widespread pathology, especially among children and women. iodine salt will provide preventive maintenance of the diseases called by deficiency of iodine.
Walk the ninth. Superfluous accumulation of Adeps in the field of a gaste is the big risk for health, than its superfluous accumulation in the field of hips as contacts a supertension, a diabetes and a forwardness of ischemic illness of heart. If you wish to grow thin, it is necessary to do it slowly, variating a food allowance and enlarging a motor performance. Safe rate of loss of weight - 500-800 gr in a week. It is not necessary to adhere to diets with sharp restriction of such products, as vegetables, fruit, bread and a potato.
Walk the tenth. Alcohol consumption should compound no more than 20 gr in day, at this daily dose it is necessary to abstain from its reception at least once a week. Alcohol negatively influences a brain, a liver, a cardiac muscle, an intestine, a pancreas, the excitatory system. Alcoholic dependence leads to deficiency in an organism of vitamins and mineral materials.
Walk the first. The healthy balanced diet should be based on various products, mainly vegetative, instead of an animal parentage. There is no product which could provide our organism with all necessary materials, therefore a food should be as much as possible various.
Walk of the second. Bread, dishes and foodstuff from groats and pasta, a potato ??????c??????? is in each food intake. More than half of daily food allowance should become covered at the expense of these products. Scientists do not agree with eurysynusic opinion, that these products - only an energy source and carbohydrates. In them the set of other materials necessary for health contains also: alimentary fibers, mineral bonds, bunch vitamins In and S.Oshibochno, according to scientists, and the statement, that these products promote an adiposity. Actually the energy maintenance in starch is much less, than in the same quantity of Adeps or alcohol. To the majority recommend to use in nutrition bread, it is better black and from a flour of a rasping grinding.
Walk the third. Various fruit and vegetables is necessary for using some times in day in number of more 400 ? in addition to a potato. Consumption of vegetables should exceed consumption of fruit. Vegetables and fruit - a source of antioxidants, Acidum folicum, iron, vitamins and minerals which lower risk of development of a supertension, an atherosclerosis and other cardiovascular diseases. It is necessary to give preference to vitamins and other beneficial materials from natural sources.
Walk the fourth. Milk and milk products with the low maintenance of Adeps and salt (yoghurt, acidic milk, cheese, yoghurt) should be consumed daily. Children, teenagers especially require milk products and women. If the person does not use milk products, it should switch on in a ration other products rich with calcium - fish (sardines, a salmon), dark green sheet vegetables.
Walk the fifth. With the high maintenance of Adeps it is necessary to change meat and meat products on fabaceous, fish, an auk or lean kinds of meat. Portions of meat, fish or an auk should be small. Quantity of such meat products as sausage, sausages, pates, it is necessary to confine. Animal Adeps promotes rising of level of cholesterol of blood and augmentation of risk of ischemic illness of heart.
Walk of the sixth.
Walk of the seventh. It is necessary to give preference to a diet with the low maintenance of Saccharum - no more than 10 % of a daily ration. The products containing of many Saccharum, is an energy source, but they are not a necessary component of a healthy diet. Saccharum promotes caries development, therefore scientists recommend to drink water, instead of sweet drinks.
Walk of the eighth. The general consumption of salt, including the salt containing in bread, tinned products and so forth, should not exceed 6 gr (1 ?. A spoon) a day. It is recommended to use salt iodine. Superfluous consumption of salt promotes rising of arterial pressure. It is not necessary to eat the tinned, salty, smoked products daily. The nutrition is better for salting insufficiently, and for taste enriching to add grasses and spices. Deficiency of iodine is a widespread pathology, especially among children and women. iodine salt will provide preventive maintenance of the diseases called by deficiency of iodine.
Walk the ninth. Superfluous accumulation of Adeps in the field of a gaste is the big risk for health, than its superfluous accumulation in the field of hips as contacts a supertension, a diabetes and a forwardness of ischemic illness of heart. If you wish to grow thin, it is necessary to do it slowly, variating a food allowance and enlarging a motor performance. Safe rate of loss of weight - 500-800 gr in a week. It is not necessary to adhere to diets with sharp restriction of such products, as vegetables, fruit, bread and a potato.
Walk the tenth. Alcohol consumption should compound no more than 20 gr in day, at this daily dose it is necessary to abstain from its reception at least once a week. Alcohol negatively influences a brain, a liver, a cardiac muscle, an intestine, a pancreas, the excitatory system. Alcoholic dependence leads to deficiency in an organism of vitamins and mineral materials.
