Healthy eating 10 GOLDEN RULE

Topic: Vegetables and fruit There are 10 basic golden rules for healthy eating. The information you need to know for healthy eating under simplified rules that have been identified. For more news on the healthy eating guidelines can be found below. 1. Rich variety of foods to be consumed • Single-sided diet to be taken to eliminate the pleasure to eat as well as develops against negativity. Important condition for a balanced diet and healthy eating through unilateral. Also a variety of foods taste the joy of living When you need to know. • Nature has provided us with the variety of fresh fruits, vegetables, bread, milk and dairy products consumed, as in the example you will make you more vigorous and dynamic. Fruits and vegetables into your eating habit. However, seasonal fruits and vegetables and season their food needs. In the case of synthetic and canned fruits should be minarets and vitamins that we need to know is poor. 2. Have received the energy / calories is the amount. • Extra food you eat into fat by your body will store it. Store all the fat in your body, which received much food on the basis of lies. • the body needs less energy / food you can continue to receive the life that was first stored as energy sources will be used. In this case, your body stores fat, but if there is truly meaningful, or is this situation brings to melt muscle. 3. Total food consumption divided by the number of meals more significant. • Extreme hunger to get better control and to suppress it at least 5-6 times a day to get a healthy meal will be a small amount. You have taken your mouth to bite and chew well your habit. Not because of saturation in the brain has reflex in the stomach. If what you have taken a heavy and well-chewed food to digest one that will show up. Have increased the number of meals on a regular basis in your stomach is working fine reflex saturation will occur sooner and more weight in you will avoid. 4. Protein should be enough. • Weight of the press is on average 0.9 grams of protein you need. For a woman weighing 60 kg, which means that 54 grams of protein. For the men's 80 kg is approximately 72gr protein. • Our bodies own stores are not able to bring in the protein. For him to be taken by way of protein foods is important from the outside. Taken to be limited in amount, but one that is so important. Protein with 10% of our total energy sources in terms of providing meaningful and healthy diet is important. • Healthy eating for 2 meals per week will be enough meat for protein. • Excess consumption of protein contents will be stored immediately into fat and avoid excess food. 5. You keep consuming oil at the border. • Avoid your eyes have seen their oil. Etc. Fried, sauce and sausage, as in. • The secret is not visible on the face of oil should be more careful. Fat-free foods that you give priority to those who shop here, your solid oils calm. Fat-free cheese and sausage types ones you prefer. 6. Every day, fresh vegetables, fruits and grain products have a habit to eat here. • the need for vitamin supplements instead of vitamins, fresh fruit and vegetables consumed here as compensation. • Vegetables, fruit and cereal products in the need for a healthy life as well as minerals and pulp and are sufficient. 7.Maalesef: Dessert should stay away from. • Meals consumed as much of the sugar is converted into fat in your body immediately. Tab, sweets and refined carbohydrates, they are also of poor quality. These are unnecessary to be stored as fat in your body probably will not like 8. Prepare your food without damaging the food. • how food is prepared and cooked. Please avoid leading too much fried food and boil. In this process the important minerals of vegetables and food, causes the destruction of vitamins. Chopping vegetables while cooking the food is prepared in the meantime, please do. Avoid chopping and crushing small. Fruit in the same situation is true. • unrefined rice and wheat consumption is important and meaningful. Because this mineral nutrients, sediment rich in vitamins and foods. • Preparation of food freshness is important that you have. Can eat up your food preparation. The loss of calories in food is not reheated but are evaluated in terms of minerals and vitamins are pretty worthless. • Steam your food cooked foods should form the type of food weight. Do not pour water in your food, because many vitamins and minerals that are dissolved in the water as food. 9. Water: It is important to the law. Is vital as the air we breathe. • a day at least 2.5 to 3 liters of water into your drinking habits. First you need to do when you wake up in the press of duties should be to drink two cups of water. • Half an hour before meals and water to drink, food to eat during and immediately after the water is not combustible. After half an hour early to eat your drinking water is important. • In hot weather, fluid intake and sweat loss in the case have been reinforced in the measure. Period of sweating is healthy going into the sauna or hammam. Do not forget to drink plenty of water, but you will sweat. • Water should be noted here that the noble and as such is a liquid. This includes those who are water-buttermilk-soda-fresh fruit and vegetable juices. Artificially sweetened soft drinks and nectars, juice is not very healthy. • Excessive alcohol consumption is unhealthy because of empty calories. Must not consume alcohol. You have taken alcohol, water is not considered. • Healthy and balanced nutrition means more than 25 grams of pure alcohol per day to ensure healthy working of the circulatory system. This is a glass of wine, 300 ml glass of beer and whiskey corresponds to a. 10. Sports and Exercise. • Daily exercise is very important and healthy. After a heavy meal for at least 20 minutes to walk is important for healthy digestion and circulation. • Healthy eating for a swimming-walking-cycling is good. Possibility of other types of sports available in the ten must do. However, requiring extreme sports and physical fitness exercise such as gymnastics of active warming do not do sports. Warming a habit of doing your movements. • In the forest, walking in fresh air and sunshine to your continuous clay. • Please refrain from smoking