You want to eat and drink fully satisfying, but also with fun and joy? Basically running around healthy, fit and feel good? At first glance, this appears to be complicated and difficult. But actually you have to keep only a few "rules" to enjoyable and healthy to eat and drink sustaining.
How this is to betray the 10 rules of the DGE (from aid / DGE: eat whole foods & drink; German Nutrition Society, 2004)! These are ten tips on food selection, to proportions of different foods and rules of conduct. If you stick to it, you have the following advantages:
- In the long run you have a lot of fun and pleasure in eating
- You do not have significant weight problems
- They defend themselves effectively against diet-related diseases
1. Rule - Versatile eat
Every day our body needs different foods to contain all nutrients. The diet group shows how to combine the food quantity. He divides foods into seven groups, can be chosen daily from them. The dimensions of the boxes indicates the recommended amounts: Large box = high volume, small box = small quantity.
With about 1.5 liters daily fluid intake are the drinks, the volume's biggest food group, followed closely by the plant foods: cereals, potatoes, vegetables and fruits should be the basis of our diet because they supply power, plenty of vitamins, minerals and secondary plant compounds that can protect us from disease. In contrast, the daily amount of food of animal origin can be significantly smaller.Nevertheless, milk and milk products do not miss out. When all fat and fat-rich foods applies: eat as little of it and prefer vegetable fats.
Tip: If certain foods during the day short to come, then at the most equal in the evening to make up for lost time on. It is important that the week the balance is right again. Then, too, little extras like candy and snacks are sometimes allowed.
2. Rule - plenty of grain products and potatoes
Potatoes and cereal products such as bread, rice, pasta, oatmeal and cereals form the basis of a full-fledged diet. They provide plenty of starch, protein, low fat, but plenty of vitamins, minerals, phytochemicals and fiber. The latter are almost indigestible, but they are not useless, but perform important tasks.
Fill the stomach longer saturate and prevent excessive blood sugar fluctuations. They also prevent constipation and some gut diseases before and they have a favorable effect on cholesterol levels.
Tip: Use the great breads and choose according to your taste. Do you prefer whole grains.
3. Rule - vegetables and fruit - Take "5" on the day
Enjoy five servings of vegetables and fruit a day, very fresh, cooked for a short or a serving of juice - ideally at every meal and snack.
Plenty of fruits and vegetables contain vitamins and minerals is known. In addition, they are also low in calories, since they consist mainly of water. They also saturate, thanks to the fiber, very good.
Numerous scientific studies show that people who eat lots of vegetables and fruit are healthier. They have less cancer, cardiovascular and metabolic diseases.
Eat vegetables every day about 400 g and 250 g of fruit, the measure of "one serving" their own hands.
4. Regular - daily milk and milk products, one to two times per week of fish, in meat, sausages and eggs measure
These foods contain essential nutrients such as calcium in milk, iodine, selenium and omega-3 fatty acids in fish. Flesh is due to B1 for the body readily available iron and vitamins B6 and B12 important.Amounts of 300 - 600 g of meat and sausage per week are sufficient. Choose low-fat products, especially meat products and dairy products. Every day you should be ¼ of low-fat milk and eat two slices of cheese to meet your calcium needs.
You can choose instead of milk and yogurt, cottage cheese, kefir and buttermilk. Choose low-fat products.
5. Rule - Low fat and fat-rich foods
On day 70-90 g fat, vegetable origin as possible, provide sufficient essential fatty acids. Look for the hidden fat in meat products, dairy products, desserts and pastries.
Tip: Brush butter or margarine thinly on bread. sufficient for the salad 1 tbsp oil (canola, soy, olive oil, etc.). Use coated pans when cooking, you cook vegetables without fat and eat often breaded or fried.
6. Rule - sugar and salt in moderation
Enjoy sugar and sugar-rich foods (including sugar-sweetened Impregnated) only rarely and in small quantities.
Tip: Prepare for sweet puddings, and sweet it sparingly.
Get creative with seasoning herbs and spices and less salt. Use iodized salt in any case.
Tip: always try before you add salt!
7. Rule - plenty of liquid
Drink about 1 ½ liters of fluid every day. Appropriate drinks to quench your thirst are mineral and tap water, unsweetened herbal and fruit teas, diluted fruit and vegetable juices.
Drinks that contain lots of sugar or stimulating substances should be consumed only for enjoyment and in small quantities.
8. prepare tasty and nutritious gentle - usually
Cook the food at very low temperatures, where it is short, with little water and little fat. This preserves the natural flavor, preserves the nutrients and prevents the formation of harmful compounds.
9. Rule - Take time to enjoy your meal
Conscious Eating helps to eat the right amount and enjoy. Take your time when eating. Satiety is only 15 to 20 minutes after the start of the meal.
Eat in pleasant surroundings and friends. Also eat with your eyes. Pamper food at least once a day with "good." Enjoy every bite with all five senses. Then you did not feel they have to give up something.
10. Rule - Watch your weight - you keep moving
With the right weight you feel comfortable and with plenty of exercise to stay fit. Do you want to remove, you eat a full diet that is reduced in energy content, but not less than 1200 kcal per day.
A reduction in calories below 1200 kcal requires a very careful choice of food to ensure adequate nutrient intake.
If you follow the diet rules and exercising more, you can slowly get to your normal weight. Too rapid weight loss means a lot of sacrifice and stress for body and mind. And usually comes afterwards anyway the "yo-yo effect."
No comments:
Post a Comment