Proper nutrition for weight loss.التغذية السليمة لفقدان الوزن
Published on: lundi 17 mars 2014 //
Infirmier polyvalent 3ème année
Basics of
proper nutrition
Currently,
for many became a bad habit to drink before labor day cup of coffee , which, in
the end, is addictive organism to malnutrition . As we know , a good hearty
breakfast - a reliable way to lose weight significantly .
Defends the
idea of a dietician , endocrinologist America Daniela Jakubowicz , by virtue of
their professional activities are constantly faced with people suffering from
overweight . That she found the relationship between the mass of the human body
and the rejection of the morning meal . Doing research this fact , she
conducted an experiment , which was attended by about a hundred women , half of
whom were on a low calorie diet. Breakfast of these women is no more than 300
calories , and overall diet night barely exceeded 1000 kcal . The second group
received the test so-called " big breakfast " at 600 calories, for a
total daily volume - about 1200 kcal . This breakfast had to be overcome from 7
to 9 am. The experiment lasted for 4 months, after which all participants have moved
to the stage of weight maintenance .
By the end
of the period revealed that the group, which used a low-fat diet , participants
lost 12 kg , and the second - only 10 . But this result does not become final ,
so keeping the weight under those who lost weight more quickly again scored an
average of 8 kg, while in the second group - not only did not gain weight, but
continued to lose weight gradually on.
Daniela
Jakubowicz concluded that a hearty breakfast of products abound proteins and
carbohydrates , not only promotes weight loss , but also teaches the person to
nutrition , improving the body's metabolic processes and generating positive
emotions.
Here are a
few options for proper nutrition , promotes weight loss .
So ,
breakfast may consist of your choice from :
a small
piece of meat, rice , salad, fruit and a small cup of tea with lemon ;
white meat
chicken , flavored hard cheese , boiled potatoes with green beans , a little
fruit and a cup of tea with lemon ;
omelet of
two eggs , breads and cereals with a green salad , some fruit and a cup of
herbal tea .
It is
mandatory snack consisting of a few walnuts and unsweetened fruit.
Lunch is
also offered to select complex of the options :
lean fish,
green salad, toasted bread and mineral water with lemon ;
brown rice
with a side dish of stewed vegetables, small fruit and a glass of mint tea ;
boiled meat
, salad , toast , mineral water with lemon.
The next
bite is best to eat yogurt.
For dinner,
it is recommended to choose one of the suggested sets of products :
toast,
stewed vegetables, a glass of water with lemon ;
150 g
low-fat cottage cheese, small fruit , a glass of water ;
boiled fish
, green salad , toast, glass of water with lemon.
Naturally,
the observance of the fast weight loss diet will not bring , but it is
accustomed to self-discipline and a breakfast.
Sitting on
a diet , you should not forget about the quality of vitamins and minerals , it
is worth while to pay attention to universal systems .
Women
weighing 70 kg worth consume 2 servings of food in the "slow"
carbohydrates , which include cereals such as buckwheat, oat , rice - of
unpolished rice , millet ( 1 every 3-4 days ) , rye or whole-grain pasta, bread
whole grains, oats, rice , rye or buckwheat bread without the addition of yeast
and sugar , baked potatoes, wholegrain pita . These products have a right in
the morning and in the afternoon , so as not to suffer from hunger.
Slimming
every meal should be proteins whose sources are lean meats , chicken, turkey,
fish, egg whites , low fat dairy products and cheeses to 25 % fat content ( no
more than 40 grams per day ) .
Useful for
a balanced diet will be eating 2 tablespoons of any vegetable oil or 30 g
walnuts .
Also the
body for normal functioning of daily needed fiber, which can be obtained by
eating 300-400 g of any vegetables and unsweetened fruit . Except there are
only green peas and sweet corn in the banks. Sweet fruit feast desirable piece
and only until 14:00.
But the
main menu for weight loss, of course, is serving .
Thus, the
portion of porridge should be no more than a fist , or loaves of bread - 2
slices (about 30 g), meat or fish no more palm , cottage cheese - 180 g ,
yogurt , milk - 1 cup yogurt with no fillers - half a cup of vegetables and
fruits of no more than two fists.
Of course ,
there are the so-called harmful products , from which should be discarded :
chips, nuts
and greasy popcorn, usually teeming with harmful additives;
dry
concentrates soups, mashed potatoes , noodles ;
muffins,
rolls , having a long shelf life ;
fish and
smoked meat industrial production;
mayonnaise
;
made public
catering pies , fish and similar products.
These
products not only should not have those dreams to lose weight , but also to
those who simply monitors the health. Other meals is possible , but do not make
them the basis of your daily diet .
How to
recognize harmful food additives
Most of the
products produced today contain various additives to promote the emergence of a
food allergy , hepatitis , goiter, immunodeficiency and cancer.
More than
half a century ago, it was adopted the European system of labeling of food
additives to improve the flavor of food and prolong their life , denoted by the
subscript " E" (which means "Europe" ) .
Remember
this whole list is very difficult, but it can distinguish main groups:
E 1 -
Amplifiers color products;
E 2 -
substances prolonging the shelf life ;
E 3 -
Supplements warning spoilage ;
E 4 -
substances that contribute to the preservation of products in its original form
;
E 5 -
Supplements designed to preserve the product structure ;
E 6 -
substances to enhance taste and odor;
E 7 - other
substances , for example antibiotics .
Recently
appeared on the shelves , so-called " cheese product ." It seems that
he looks like a normal cheese, but it has some distinctive taste and low price.
Deception is not here - this is a real substitute cheese produced from palm or
coconut oil and improved the use of food additives. Its composition is painted
on the packaging , but ... in very small print . Therefore, you should be
especially careful when meeting with the product to make the right choice in
favor of their own health and well-being
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