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15 Secrets to a Healthy And Balanced Diet plan Establishing healthy and balanced eating practices isn't as complicated or as restrictive as many individuals envision. The necessary steps are to eat primarily foods originated from plants-- vegetables, fruits, whole grains as well as vegetables (beans, peas, lentils)-- as well as restrict extremely refined foods. Here are our guidelines for developing a healthy diet. Eat a Variety of Foods Not all the nutrients as well as various other materials in foods that contribute to healthiness have actually been identified, so eating a vast assortment of foods helps guarantee that you get all of the disease-fighting potential that foods supply. On top of that, this will certainly restrict your exposure to any type of chemicals or poisonous compounds that could exist in a certain food. Watch on Portions Sure, you could consume all the broccoli and spinach you desire, however, for higher-calorie foods, part control is the key. In recent times, serving sizes have actually ballooned. In dining establishments, pick an appetizer rather than an meal or divide a meal with a close friend. Do not order anything that's been "supersized." When reading food labels, inspect offering sizes: some reasonably small bundles claim to consist of greater than one serving, so you need to double or triple the calories, grams of fat and also milligrams of salt if you're preparing to eat the whole thing. Eat A Lot Of Create Go for 2 1/2 cups of veggies and also 2 mugs of fruit a day, for a 2,000-calorie diet. If you consume extra calories, go for extra; if you consume fewer compared to 2,000 calories, you can eat less. Consist of eco-friendly, orange, red, blue/purple and yellow produce. The nutrients, fiber and also other compounds in these foods might help shield versus particular types of cancer and also various other illness. Legumes, abundant in fiber, count as vegetables, however are moderately high in calories. Select entire fruits over juice for even more fiber. Frozen as well as canned fruits and vegetables excel choices. Obtain Much More Entire Grains A minimum of half your grains must be whole grains, such as entire wheat, barley and oats. Entire grains keep the bran as well as germ and thus all (or almost all) of the nutrients and also fiber of the grain. Look for a item identified "100% entire wheat" or "100% whole grain." If it does not say that, search for a entire grain noted as the very first active ingredient, though there still may be great deals of polished wheat ( likewise called "white" or "enriched" flour) and/or sugar. Another choice is to search for the voluntary " Entire Grain Stamp" from the Whole Grains Council. Limit Refined Grains, Included Sugar The polished carbs in white bread, regular pasta and also the majority of treat foods have little or no nutritional fiber and also have been removed of many nutrients. On food labels, keep an eye out for "wheat flour" ( additionally called "white," " fine-tuned" or "enriched" flour) on the components checklist. Additionally, limit foods with included sugar, such as soda as well as candy. These are resources of vacant calories that add to weight gain. Several sweet foods are additionally high in fat, so they're a lot more calorie-dense. Delight in Much More Fish as well as Nuts Nuts, fatty fish, avocados and vegetable oils supply healthy unsaturated fats. Recent research study recommends these foods, though high in calories, often tend not to promote weight gain due to the fact that they are satisfying. Still, it's ideal to eat them in place of various other high-calorie foods. For circumstances, alternative olive or canola oil for butter. Fatty fish helps in reducing heart problem risks and has various other benefits, mainly due to its omega-3 polyunsaturated fats. Lower Animal Fat Hydrogenated fats, especially from red meat as well as refined meat, boost LDL (" poor") cholesterol. To restrict your intake, select lean meats, skinless chicken and also nonfat or low-fat milk products. It's additionally a smart idea to replace hydrogenated fats with " great" fats, discovered in nuts, fish and vegetable oils, not with polished carbohydrates such as white bread and treat foods. Reject Trans Fats Trans fats are supplied by partially hydrogenated vegetable oils made use of in lots of refined foods (such as industrial baked items, treat foods and also stick margarines) and also convenience foods (such as French french fries). Trans fats raise LDL (" bad") cholesterol and reduce HDL (" excellent") cholesterol, increasing the risk of heart problem. Considering that 2006, when a trans fat labeling regulation entered into effect, many food manufacturers have removed or considerably minimized these fats in their products. Don't Worry Concerning Cholesterol Though a 300-milligram day-to-day cap on cholesterol intake has actually long been advised, there's bountiful evidence that cholesterol in food has little, if any kind of, effect on blood cholesterol in many people. Therefore, numerous professionals not suggest restricting nutritional cholesterol (found just in pet foods, especially eggs and shrimp). The most effective means for many https://purchasesupplements.com/shop people to decrease their blood cholesterol is to decrease hydrogenated fats (as in meats) and trans fats (from partially hydrogenated oils in refined foods). A possible exception is people with diabetes, who must speak with their physician concerning their general diet. Maintain Salt Down, Potassium Up Excess salt increases blood stress in many individuals and also has other damaging impacts. People over 50, black individuals, and also those with high blood pressure, diabetic issues, or chronic kidney disease-- that's most adults-- need to restrict sodium to 1,500 milligrams a day ( concerning two-thirds of a tsp of salt). Everybody else needs to aim for much less compared to 2,300 milligrams a day. At the very same time, consume more potassium, which decreases high blood pressure. Potassium-rich foods consist of citrus fruits, bananas, potatoes, beans and also yogurt. Watch Your Calcium and Vitamin D These nutrients are essential for bone health and wellness. Obtain calcium from low-fat or nonfat dairy items and also strengthened foods such as some orange juices and also soy drinks. If you cannot get 1,000 to 1,200 mg a day from foods, take a calcium supplement. It's difficult to consume adequate vitamin D from foods, and getting it from sunlight is dangerous. Many individuals-- especially those who more than 60, live at north latitudes or have darker skin-- could require a D supplement (800 to 1,000 IU a day). Choose Food Over Supplements Health Supplements can not replace for a healthy diet plan, which supplies countless other potentially helpful compounds besides minerals and vitamins. Foods likewise provide the "synergy" that many nutrients need to be effectively used in the body. Still, for many individuals a standard multivitamin/mineral tablet could supply a few of the nutrients they could drop brief on. On top of that, many individuals need calcium in addition to vitamin D supplements to fulfill suggested intakes. Be Aware of Fluid Calories Drinks provide more compared to 20 percent of the calories in the typical American's diet. Some fluid calories come from healthy drinks, such as milk and One Hundred Percent fruit juice. However the majority of originated from soft drink and various other sweetened beverages and also alcoholic beverages, which have lots of calories yet couple of, if any kind of, nutrients. Soft beverages are a significant resource of sugar as well as calories for numerous Americans, particularly youngsters. Though juice is extra healthy compared to soft drinks, it's additionally high in calories, so the majority of people need to drink no greater than one cup a day. Limitation Alcohol If you consume alcohol, do so in moderation. That indicates no greater than one beverage a day for women, 2 a day for men. Older people should drink even much less. A beverage is defined as 12 ounces of beer, 5 ounces of wine, or 1 1/2 ounces of 80-proof spirits. While alcohol in small amounts has heart benefits, higher consumptions could bring about a wide variety of health issue. Even moderate consuming alcohol harms your capacity to drive as well as might increase the risk of particular cancers. Some people, consisting of expecting ladies as well as those that have particular medical conditions, need to stay clear of alcohol altogether. Appreciate Your Food Be conscious of exactly what you consume, which could assist you consume less and enjoy your food more. Lots of societies around the globe emphasize the pleasure of food, which typically consists of cooking and also consuming with others, as an integral ingredient to good wellness. Also our own Dietary Guidelines for Americans discuss the concept that consuming healthfully involves " appreciating food and commemorating cultural and also personal customs via food." Inning accordance with some research, shared nourishments, particularly throughout youth, could serve as a "protective aspect" for lots of nourishment health-related issues in addition to boost prosocial behavior in adulthood.
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Prehrana Koliko je bitno kretanje (tjelovježba), dovoljan oporavak (san), toliko je bitna i sama prehrana. Prehrana je nužna za zdravi život, međutim ljudi zbog užurbanog načina života nemaju vremena za neke kvalitetne obroke, pa se stoga okreću na svu lošu hranu koju nazivamo brzom hranom. Brza hrana ne mora nužno biti loša ako se radi na brzinu. Ima mnogih jela koja su zdrava i sadrže sve nutrijente koji su potrebni za obavljanje naših svakodnevnih poslova. Problem nastaje kada ljudi nisu dovoljno informirani što je zdravo i kako se nešto može napraviti da jelo bude zdravo i kvalitetno. Stoga donosimo nekoliko činjenica i savjeta kako se pridržavati pravilne prehrane da ona postane vaš svakodnevni dio života. Razvijanje zdravih prehrambenih navika nije niti zbunjujuće niti strogo kao što većina ljudi misli. Česta je greška da ako netko pazi na svoju prehranu da mu je to glavna okupacija i misao. Mnogi ljudi su izgubili misao da hrana u biti potječe od biljaka (voće i povrće), cjelovitih žitarica, mahunarki (grah,grašak, leća) te mesa pri čemu se pazi ili potpuno izbacuje prerađena hrana. Ovo su glavne smjernice koje bi trebale činiti vašu zdravu prehranu. Problem je u tome što svi to znaju ali ne prakticiraju. Jedan od osnovnih savjeta za zdravu prehranu jest konzumiranje raznovrsne hrane. Nisu sve hranjive i druge tvari u hrani koje doprinose zdravlju identificirani, stoga ako jedete široki izbor hrane, to vam osigurava da dobijete različitu količinu i omjere potrebnih tvari za vaše tijelo. Unosom kvalitetne hrane podižete svoje zdravlje, poboljšava vam se imunološki sustav koji vas štiti od bolesti te ste poletniji. Imate puno više energije koju možete iskoristiti, ne osjećate umor od trenutka kada ste se ustali iz kreveta do trenutka kada opet idete leći. Daljnji savjet bi svakako bio da pripazite koliko jedete. Uvijek jedite onoliko koliko vas organizam traži. Ne štedite na hrani kada ste gladni, ali jedite polako kako biste osjetili sitost nakon nekog vremena. Ne jedite brzo jer vaš mozak tek naknadno šalje upozorenje da ste siti, a u međuvremenu ste jeli i više nego što ste trebali. Česta greška kod ljudi je i odnos sa obrocima. Često se doručak preskače, što je glavna greška. Doručak je kralj obroka! Za doručak morate unijeti što više energije u sebe jer ta jutarnja energija koju ste unijeli putem hrane je glavni izvor vašega tijela. Stoga jedite za doručak kvalitetno i najobilnije. Pod doručak svakako ne ubrajamo šalicu kave i jedan keks jer to nije ni doručak, niti je kvalitetan doručak. Još jedna od greški je misao “da ukoliko je neka tvar zdrava, ta tvar onda ni ne deblja” – kao što smo naveli u temi šećer. Svaka tvar ima svoju kalorijsku vrijednost, bila ona zdrava ili nezdrava. Zdravu karakteriziraju hranjive tvari koji su potrebni našem tijelu, što nezdrava primjerice nema. Pazeći na porciju tanjura činite sebi veliku uslugu. Bolje da jedete tanjur po tanjur (ako već jedete više pošto ste u intenzivnom treningu) nego da porciju od četiri tanjura nagurate u jedan tanjur. Ovisno o vašem trenutnom stanju tijela i vaših želja, ukoliko ste na normalnoj kilaži i nema te problema sa viškom kilograma, probajte konzumirati dvije šalice voća te dvije šalice povrća dnevno. Ukoliko ste u intenzivnom treningu i tijelo vas traži više, dakako da ćete konzumirati više, dok oni koji su na određenim dijetama, neka se koncentriraju na jednu šalicu dnevno. Pokušajte jesti raznovrsno voće i povrće sa što više različitih boja. Hranjive tvari, vlakna i drugi spojevi u ovim namirnicama može pomoći u zaštiti od raznovrsnih bolesti uključujući i rak, posebice rak debelog crijeva. Mahunarke koje su bogate vlaknima i uračunavaju se kao povrće, imaju znatnu kalorijsku vrijednost. Sljedeći savjet koji je iznimno bitan jest da konzumirate cjelovite žitarice. Bar pola vaših svakodnevnih žitarica bi trebale biti cjelovite žitarice što uključuje ječam, pšenicu i zob. Cjelovite žitarice sadrže mekinje, a time i sve ili skoro sve hranjive tvari u vlaknu u samome zrnu. Stoga u dućanima uvijek gledajte naljepnice na proizvodima. Uvijek tražite 100% cjelovite žitarice. Ukoliko to ne nađete, tada gledajte odnosno tražite na etiketi da je cijelo zrno navedeno kao prvi satojak iako će vjerojatno u sastavu imati rafiniranu pšenicu koja se naziva obogaćeno brašno na što morate paziti. Rafinirani ugljikohidrati u bijelom kruhu, tjestenini i većini grickalica ima malo ili nimalo dijetalnih vlakana. Na svom popisu hrane trebate paziti da ne unosite previše pšeničnog brašna koji se još naziva rafinirano, bijelo ili obogaćeno brašno. Također se treba ograničiti i unos hrane sa dodatkom šećera te potpuno izbaciti ili smanjiti slatkiše. To su sve izvori praznih kalorija koje pridonose debljanju, a tijelu ne daju nikakvu hranjivu vrijednost jer nema hranjivih sastojaka. Iako smo mediteranska zemlja, riba nije toliko popularna na našim stolovima kao što je drugo meso, posebice u dijelovima kontinentalne Hrvatske. Riba, orašasti plodovi, avokado i biljna ulja su opskrbljene dobrim mastima odnosno nezasićenim mastima. Još jedna od greški kod neupućenih ljudi je misao da se ljudi debljaju zbog masti. Glavni izvor vašeg debljanja je neiskorištena energija koju ste unijeli putem hrane, bilo to putem masti ili ugljikohidrata. Najviše energije dobiva se iz ugljikohidrata koji su glavni razlog nagomilanja neželjenih kilograma. Istraživanja su pokazala da ova hrana, iako u kalorijskoj vrijednosti jest znatno visoka, ne potiče na debljanje tj. dobivanje suvišnih kilograma. Ipak ih je svejedno bolje jesti umjesto tvari koje imaju visoku kalorijsku vrijednost. Pa tako primjerice umjesto maslaca koristite maslinovo ulje. Masna riba smanjuje rizik bolesti srca i ima druge prednosti zbog svojih omega-3 masnih kiselina. S obzirom da smo sada počeli govoriti i o mastima, jedan od važnijih savjeta je smanjenje unošenja zasićenih masti odnosno životinjskih masti. Zasićene masti pogotovo iz crvenog mesa i prerađevina povećava LDL što je loš kolesterol. Da biste ograničili unos ovakvih masti, birajte nemasno meso popu peradi te nemasno ili nisko masne mliječne prozivode. Također je dobra ideja da zamijenite zasićene masti sa nemasnim mastima odnosno „dobrim“ mastima koje se kao što smo već rekli nalaze u orašastim plodovima, ribi, biljnom ulju, a ne sa rafiniranim ugljikohidratima poput bijeloga kruha ili grickalica. Govoreći o mastima, bitno je nešto reći i o trans mastima. Te masti se dobivaju od djelomično hidrogeniziranih biljnih ulja koja se koriste u prerađenoj hrani (poput pekarskih proizvoda, grickalica te margarina) te u brzo hrani poput prženih krumpirića. Trans masti povećavaju LDL koji je loš kolestreol te smanjuju HDL koji je dobar kolesterol, što povećava rizik od srčanih bolesti te raka. Stoga se od svih masti treba posebice paziti na ovu mast. Spominjajući kolesterol, treba spomenuti da se on nalazi u namirnicama životinjskog podrijetla poput mesa i jaja. Svjetska zdrastvena organizacija preporuča da bi zdravi ljudi trebali konzumirati maksimalno 300 miligrama dnevno, dok oni sa srčanim problemima, dijabetesom te problemima sa kolesterolom bi trebali konzumirati do 200 miligrama. Sljedeći savjet se odnosi na odnos natrija i kalija. Višak natrija povisuje krvni tlak kod mnogih ljudi te također ima i štetne učinke. Osobe iznad 50 godina zatim oni koji imaju problema sa visokim krvnim tlakom, dijabetesom ili kroničnom bolesti bubrega, za odrasle osobe treba ograničiti unos do 1500 miligrama natrija dnevno što je dvije trećine žličice soli. Svi ostali odnosno zdrave osobe bi trebale težiti da konzumiraju do 2300 miligrama natrija dnevno. U isto vrijeme konzumirajte više kalija koji snižava krvni tlak. Namirnice bogate kalijem su banane, agrumi, krumpir, grah te jogurt. Neizostavno je spomenuti kalcij te vitamin D koji je neizmjerno važan za zdravlje vaših kostiju. Kalcij se nalazi u namrinicama niskih masnoća, nemasnog mlijeka i mliječnih proizvoda te u prirodnim sokovima koji su obogaćeni kalcijem poput narančinog soka. Teško je konzumirati dovoljno vitamina D iz hrane, a uzimajući ga na suncu je rizično. Mnogi ljudi, osobito oni koji imaju preko 60 godina i žive u sjevernijim krajevima bi trebali konzumirati više vitamina D. Na već objašnjenuu temu šećer smo pokazali koliko ljudi unose šećer u svoje tijelo ne razmišljajući koliko šteti njihovom tijelu te temom alkohol smo razradili štetnost utjecaja alkohola u većim količinama. Pazeći na ove dane savjete, uđite u novi dan razmišljajući što je dobro za vaše tijelo te kako je osim same tjelovježbe ujedno bitna i sama prehrana. Pripremio: Domagoj Jembrih, student kineziologije PREGLEDAJTE I PREUZMITE KATALOG S NAŠOM KOMPLETNOM PONUDOM! Latest posts by Blue Gym (see all) - Trening snage za MMA borce - 21. svibnja 2018 - Trening playlista – Spring 2018. - 16. svibnja 2018 - Slobodno radno mjesto: Voditelj prodaje i Urednik web portala - 13. studenoga 2017