How To Overcome The Weight More

a. Healthy Eating

The play thing you can do to control weight is by eating healthy. Here are 10 tips are recommended to improv diet :

1.      Increase Vegetable and Fruit Intake.
At least four servings of vegetables and three servings of fruit per day may protect the heart, drive out the cancer, adequate nutritional needs, and cans ward off stress and aging. do not assume that the vegetables are complementary while eating. no matter if 3/4 dinner plate `controlled` by the vegetable. raw food consumed either below as much as preferred : tomatoes, spinach, cabbage, green and red pappers, greens beans, celery, onion, broccoli, and mushrooms. we recommend that EACH meal comes with one apple, banana, orange, pear or glass of fruit juice.

2.      Drinking Milk.
Consumption of at least 1 cup per day of milk, or 2 servings milk-based product of EACH day. Milk is a good source of calcium and protein. Adults Should choose low fat milk. But this kind of milk is not Suitable for Infants and Children. One glass of Milk with a cup of yogurt, two pieces of cheese, two tablespoons of ice cream or a milk pudding bowl.

3.      Inadequate intake of protein.
Protein is Important for the body. Consumption of at least one serving of meat, poultry, fish or eggs, as well as soybeans or red beans. Meat and poultry containing proteins, iron, zinc and many other essential nutrients. What is Important, wasting and discard the fat, or bergajih Also poultry skin. Whenever possible eat a protein source containing little fat. Chicken breast without skin and bone be an alternative cans. Also fish are classified as low-fat source of protein is good. Kidney beans contain protein, fiber and other essential nutrients, and low in-fat. A serving is ¾ cup of cooked red beans.

4.      Eating Fish.
Fish-rich and omega-3 fatty acids is good for the heart "Because it cans help lower triglyceride levels and lower blood pressure. One option is viable and cans in many forms dikreasikan salmon fillets Such as, steaks, or loaf.

5.      Minimize salt.
Eating too much salt cans memengaruhikesehatan blood vessels and heart and cause hypertension. Limitation of total salt intakes of healthy Adults is about 1 teaspoon or 2300 mg per day. Keep in mind many of Them That infiltrated salt in a food packaging, so check sodium content on food labels. Replace salts in cooking with herbs and spices emphasis on.

6.      Reduce Fat.
Too much saturated fat cans clogs the blood vessels. In Addition, Also this type of fat is associated with many Some types of cancer. Choose meat, milk and cheese are low in fat. Wherever possible use olive or canola oils. Avoid fast foods trans fats and rich in saturated fats. Familiarize children to make fruit and cereal as a snack.

7.      Treat Thirst with Water.
Add water (not sweet tea, syrup, or Soft Drinks) as pelenyap Thirst. Water has so stout benefits, ranging from cleaning systems in the body, kidney function and elimination maintains, helps control weight, to make skin glow. Drink at least eight glasses per day.

8.      Watch Cooking Notice how to process food. As much as possible, if the foods with grilling, boiling and steaming. Minimize fat frying oils. Reduce the frequency of meals as well as the food served outside the restaurant is usually high in fat, sugar and salt. Encourage children to help cook and grocery shop, so he was accustomed to healthy eating patterns early on.

9.      Food Vary consuming a Varied menu to help the body get all the vitamins, minerals, proteins and other materials needed to stay healthy.

10.  Instill Healthy snacking Habits Fill your desires with foods high in fiber is good for the heart and digestive tract, Such as wheat bread oatmeal and cereal. That potent soluble fiber reduces levels of LDL or bad cholesterol. 50-10 grams of fiber cans lower LDL levels by 5%.