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Healthcare

Slimming – how to reduce appetite and hunger?

A sudden desire for sweets – is appetite or hunger?

Hunger and appetite for two different states: hunger is an alarm for the organism that nutrients end up in. Appetite is the intrusive thought that you want to eat something, and hunger and appetite are the enemies of effective weight loss, the treatment of overweight and obesity. hunger, and what appetite? How to distinguish them? We suggest tricks that will help reduce appetite and hunger.

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Read also:Tricking the brain – or how to satisfy your hunger by eating less

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Hunger and appetite – these words are often used interchangeably, but wrongly, because they mean two different states, but both are the bane of overweight and obese people who are on a reducing diet, that is, they are slimming down.

Hunger – how does it arise?

Hunger, otherwise known as hunger, is a primary and purely physiological feeling How is it formed?
In the part of the brain called the hypothalamus, two centers are located hunger and satiety. The first one controls the hormone called ghrelin, and the second – GLP1. When the concentration of one of the nutrients in the body, ie proteins, fats, carbohydrates, sugars, vitamins and mineral salts decreases, the center of hunger sends a signal feed the body, because it needs energy reserves, and when you provide all the ingredients in such quantity that he can continue working properly, the center of satiety speaks and orders

Stop, do not eat, the body is already full!

Disorders of ghrelin work is one of the causes of the 3rd degree obesity, the so-called giant. The hormone can activate the hunger signal in a continuous way, when the patient is constantly hungry and needs to be satisfied.

When hunger appears, it means that the digestive system (mouth, stomach, pancreas, liver and small intestine) is already the right amount of enzymes ready to accept, process and distribute new nutrients to the cells.

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Check also: Healthy diet? Here is a list of products that you must eat

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Starving yourself is not a weight loss method!

Without food, a person can live on average for 2-3 weeks, and without water, only 7 days.Starvation leads to weight loss, but also to slowing down and stopping life functions, or death. Hungry organism begins to reach for further energy reserves, until finally uses them to the end.The instinct to satisfy hunger is so strong that depriving man of food and water was and is one of the most effective tools of torture, forcing testimony and obedience.

Appetite – what is it?

Appetite is a sudden desire to eat a product. It’s talked about

craving, taste for something.Although the appetite is also born in the head, it is not associated with any physiological mechanisms, but is conditioned psychologically.It is the appetite that makes you not only eat when you want to supply fuel to the body, but for many other reasons.Most often, to suppress emotions, especially negative ones – sadness, sorrow, disappointment, sense of loneliness.This kind of appetite is also called \ emotional hunger \.Or because the food is at hand, you are in the company (eg with a friend on a coffee with a cookie, with a friend on beer with peanuts), but also under the influence of a tasty aroma or attractive appearance of a dish, or because you will remember its taste and even advertising.It happens quite often that the appetite for specific products is the result of a shortage of a very specific ingredient, eg the desire to eat large amounts of tomatoes indicates that the body may need more potassium.

Regardless of the reason, it is through appetite that our organism, which has coded stockpiling for worse times, puts off additional calories in the form of adipose tissue.

Hunger and appetite – how to distinguish them?

If it were easy, then millions of people would have no problems with overweight and obesity. To distinguish hunger from appetite, you have to learn to observe and analyze your nutritional behaviors, but there are some features that you will recognize if you’ve been hungry or appetite.

Hunger

appears about 2-3 hours after a meal, but also less regularly, at different times,

you can feel it for a long time without the necessity of quick satisfaction,

it does not come suddenly but grows gradually,

it is accompanied by physical symptoms – rumbling in the stomach, intestinal cramps, malaise, irritability, headaches and shaking of hands, but these feelings disappear after eating a meal,

it can also be the result of hormone dysfunction,

after satisfying your hunger, you feel contentment and peace.

Appetite

appears suddenly, regardless of whether you ate 15 minutes or 3 hours ago,

demands quick satisfaction,

concerns a selected product – usually greasy, sweet or salty,

it appears under the influence of, for example, the smell of a product / food, or when you see someone eating or listening to someone talking about food, and they can be accompanied by persistent images of the product / food in your head, and you can even feel its smell around you,

it may be an effect is the result of mood disorders and depression,

it does not go away despite the feeling of fullness,

after satisfying the appetite, you often feel overburdened, overcrowded, and you get overwhelmed by the feeling of guilt about eating, outside the time of the meal.

It will be useful to you

Food tricks that will help reduce hunger and appetite

Eat foods with a low glycemic index (below 70), which faster and for a long time fill up – appetite and hunger for longer to satisfy, among othersplums, strawberries, almonds.

Eat vegetables throughout the year – these raw, or steamed or in a soup – do not provide much calories, but they satisfy the need for food.

Do not eat products that contain a large amount of artificial additives (scavengers, colorants, preservatives) that can make you hunger more often.

When you have a taste for sweets, instead of cookies, sweets or chocolate, reach for the fruit.If you can not control the appetite for your favorite sweets, eat them once or twice a week.And if you learn to keep moderation, 2-3 chocolate cubes a day should not make you start gaining weight.Unless you’re on a reducing diet.Then consult a dietitian daily sugar dose.

When you feel that just you need to eat something then reach for lettuce.Eating different types of salads before a basic meal is one of the traditions of eg Swiss.Lettuce fills the stomach and makes you eat less during the main meal.But also lettuce with the addition of other vegetables and, for example, vinaigrette sauce will work as a quick snack between meals, when your appetite will get you.Prepare a bowl of salad mix in the morning and reach for it when you feel the appetite.

On small plates arrange small portions, but so that they look generous – for example, add a lot of raised lettuce and next to it a piece of meat or fish divided into smaller pieces.

Do not eat quickly.Slowly, thoroughly chew each bite (up to 30 times) by grinding it to the pulp.

After each meal, wait 15 to 20 minutes before you reach for the right time – it is at this time that your brain gets a signal that the stomach is full.

Between meals, drink a lot of mineral water or suck ice cubes.

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You can read also: How I stopped eating sweets

 

 

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Health & Beauty

Plateau effect – what to do when the weight is in place?

You lose weight, the weight drops quickly, then it stops and it does not budge, you’ve got the so-called plateau effect, weight stabilization is normal behavior of the body during every healthy slimming diet, unfortunately many people have a sudden lack of progress in weight loss causing frustration and ending resignation from the diet How to overcome the plateau effect and prevent the yo-yo effect? ​​Here are some tips on how to persevere on the diet.

The plateau effect is based on a temporary stabilization of the weight after intense weight loss. Despite strict diet and exercise, the weight does not budge and stays on the same level for several weeks. Many of them resign from struggling for a slim figure and return to their old eating habits, which is followed by a sharp yo-yo effect, which results in a quick return to their original weight, and often an even bigger mass.

Plateau effect – what is it?

The plateau effect appears more or less after three weeks of diet and lasts from one to three weeks.This is the normal reaction of the body to a sudden change in nutrition.The amount of calories, metabolic rate and hormone metabolism is changing. Organism changed to a new mode of work , I need a short break to tune the metabolism, some symptoms may appear related to the slowing down of metabolism like a feeling of coldness, chills, fatigue, drowsiness, muscle pain.

Weight stabilization is the result of a large loss of water from the body cells in the initial phase of the diet.The body then derives energy from the burning of glycogen in the muscles and liver.As every gram of glycogen binds 3-4 grams of water, along with its burning there is a significant loss of water from It is the loss of water that is the cause of rapid weight loss (that’s why it’s so important to refill fluids during a diet.) After a few weeks, however, this process stops and the weight is stabilized at a certain level.This is a sign that the body has completed the transition period and adjusts the metabolism to new conditions After this time of relative stagnation, the body is ready to fight the overweight again, but it depends on us whether we take up the challenge.

How to survive the plateau phase?

The plateau effect can not be avoided. The stabilization stage of the weight should simply be patiently waited. To avoid straying from the designated path and again not gain weight, follow the rules below.

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Read also: How to lose weight in a proper way

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Plateau effect – do not snack

The sudden lack of visible progress in weight loss, unfortunately, supports the return to poor eating habits. Eating up unlawful snacks and a general letting go during the plateau phase is the simplest way to the yo-yo effect. The excess of unburned calories will instantly be converted into fat. he has advice, you have to be patient and continue with your plan of nutrition, your perseverance will pay off soon – the plateau phase will pass and you will start from the lower level in the second stage of slimming.

Plateau effect – extend training

Aerobic exercises should be a supplement to any diet. Do cardio training on fitness equipment (stationary bike, treadmill, elliptical cross trainer, rowing ergometer) at least four times a week.Training should last from 40 to 60 minutes and be performed with varying pace, alternately in the area of ​​65-75% of the maximum heart rate and 76-80% of maximum heart rate If you have been exercising aerobic training regularly from the beginning of the diet, continue it during the plateau phase, it may not produce the expected results during this period, but will keep your body ready for intensive combustion Calories. Extend moderate cardio sessions (performed in the 65-75% zone of maximum heart rate) for another hour and combine them with strength exercises.

Plateau effect – drink water

The plateau phase is a good time to replenish the body’s water reserves, drink 1.5-2 liters of mineral water each day, and you can also help with green tea.

Plateau effect – eat smaller portions more often

If you have eaten three large meals a day, break them into five smaller ones, but do not exceed your daily calories. Do not give up meals or limit calories – the plateau phase is just an apparent stagnation of the body, it still needs fuel to Regular digestion slows metabolism to such an extent that later even a small meal will cause weight gain.

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You can read also: Why am I not losing weight?

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Health & Beauty Healthcare

What to eat to lose weight?

What to eat to lose weight? Contrary to popular opinion, to lose weight, do not eliminate from the diet of products containing fat. To quickly lose weight, you need to eat fats, but healthy ones. only about calories What else to eat to lose weight? Which products to avoid? Here is a list of products that will help you quickly get rid of extra kilos.

What to eat to lose weight? What products to include in the diet to quickly get rid of unnecessary kilograms? The key ingredient is a protein that allows not only for more energy to be consumed by the body, but also provides less calories from food. The diet can not also lack fiber and … fats, but healthy ones, which – contrary to popular opinion – help to lose weight. What else helps you lose weight?

The protein contained in food is a key nutrient facilitating slimming: first, the protein has a complex structure, and thus is digested long. The longer the food is decomposed, the slower it leaves the stomach and gives a feeling of fullness after a meal even for a few hours.

Secondly, the protein raises postprandial thermogenesis most strongly from all macronutrients of food, which means that after eating a protein-rich meal, the body’s energy expenditures are increased which are needed for digestion – metabolic processes take place more quickly. The body uses more calories for digestion of protein foods than Carbohydrates and fat foods: Eating more protein (25-30% of your daily caloric intake) means your body uses 80-100 kcal more per day.

In addition, as research shows, protein meals reduce obsessive thinking about food by 60 percent and halve the evening snacking, adding more protein to the diet makes an average of 411 kcal per day.

Protein-rich foods that should be included in the diet while slimming it

  • lean meat – chicken, turkey, lean beef (eg sirloin, leek), lean pork (eg pork loin, sirloin, ham)
  • fish – especially greasy, because they contain omega-3 fatty acids with a proven effect increasing satiety after a meal in overweight and obese people
  • eggs – research shows that eating eggs for breakfast allows you to eat less for the next 36 hours and promotes better dietary choices
  • cottage cheese, cottage cheese – these are the best sources of protein among dairy products.It contains many times more than yoghurts, kefirs, buttermilk and milk

What to eat to lose weight? Legume seeds

In the menu of people who are slimming should be found legume seeds, among others

  • bean
  • lentil
  • pea
  • chickpeas

because they contain a combination of two important ingredients – protein and fiber, which support the loss of excessive body mass. One study participants felt 31% more fed after a meal with the addition of legume seeds than after the same meal but with the addition of pasta or bread.

What to eat to lose weight? Vegetables

Vegetables are extremely important products in the diet of every human being due to the content of vitamins, minerals and antioxidants, but they have a different meaning for people who are slimming. Vegetables are very low-caloric products, i.e. they contain low in calories, which means in principle, you can eat them without restrictions.The vegetables consist mainly of water and fiber.This combination makes the fiber swell in the stomach after eating, fills it, slows down the emptying of the stomach after a meal, and consequently eats less. For the most filling vegetables artichoke weighs about 100 g, provides about 80 kcal and almost 6 g of fiber. Other vegetables are especially recommended in slimming diets.

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You can also read: Dietary fiber and weight loss

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Health & Beauty Healthcare

7 vegetables that affect the reduction of body fat

Vegetables in the reduction diet are at a premium. They are rich in vitamins and minerals, which promotes our health and helps the body to function properly. Among the many generally available vegetables, however, you can distinguish those that exceptionally well affect the reduction of body fat and will be reliable allies while slimming.

 

1) Tomatoes

Tomatoes are vegetables that are a vitamin bomb. They are rich in water, vitamins, macronutrients, but also valuable antioxidants because of their ability to neutralize free radicals. They are a good supplement to the reduction diet not only because of their low caloric value, but also the content of 9-oxo-ODA. This compound is acid-like and has been identified by scientists as capable of inhibiting the deposition of triglycerides in liver cells. In addition, it can prevent atherosclerotic lesions and stimulates lipolysis of adipose tissue. According to some studies, the consumption of tomatoes rich in beta-carotene and lycopene affects the reduction of body fat around the waist and lowering the circumference of the lower abdomen

 

2) Sweet potatoes

Sweet potatoes provide a healthy variety to your daily diet. The important thing is that they are slowly digested, which contributes to lowering the feeling of hunger between meals, so eating them as an addition to a meal reduces the risk of snacking. In addition, nutrients contained in them stabilize the blood sugar level preventing the transformation of carbohydrates contained in the meal to the fat stored in adipose tissue.

 

3) Asparagus

Asparagus act primarily diuretic, which means that they help to get rid of excess water from the body. In addition, they act detoxifyingly, which makes the reduction diet more effective. Cleansing cells from toxins facilitates “emptying” fat cells from triglycerides during a diet. With a properly conducted diet supported by exercises and proper care can have a beneficial effect on cellulite. Asparagus is also a source of probiotics, which regulates the functioning of the gastrointestinal tract. They have a lot of vitamins and fiber, so they take a long time.

 

4) Broccoli

Broccoli is a source of minerals and vitamins rich in fiber. Thanks to this, they quickly satisfy hunger and your body functions properly by providing it with all the ingredients necessary for proper metabolism. They are low-calorie and contrary to general beliefs in the company of very tasty spices. They can easily be one of the main ingredients of a meal that will help to reduce body fat. High fiber content regulates the intestinal function.

 

5) Spinach

Spinach leaves are a low-calorie and low in carbohydrate source of fiber. In addition, they contain a lot of protein that is needed to remodel muscle tissue. Its increase increases the daily energy demand. While maintaining the same diet, the caloric balance becomes negative, and our body reaches to the energy reserves accumulated in adipose tissue. In this way, the introduction of spinach leaves into the diet contributes to the reduction of body fat. In addition, the green spinach leaves contain a lot of chlorophyll – a dye conditioning the color of the leaves. It has a deacidifying effect and neutralizes toxins that inhibit the emptying of fat cells.

 

6) Peppers

Not only spicy peppers accelerate metabolism. Also mild due to the dihydrokapsaicin content that accelerates digestion and increase body temperature. In this way, contributing to the reduction of body fat, especially around the abdomen. In addition, the pepper has a high content of vitamin C, which reduces the stress which is one of the main factors inducing the deposition of adipose tissue.

 

7) Onions

Onions have a lot of quercetin, a flavonoid that increases blood pressure and regulates blood sugar. In addition, quercetin prevents the deposition of fat in adipocytes. It helps to maintain the health of the cardiovascular system, which is important especially for people who want to help lose pounds with intense physical exercise. In addition, substances in the onions help reduce bad cholesterol.

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Healthcare

The secret of a flat stomach

According to researchers at the Wake Forest Baptist Medical Center, reducing the amount of abdominal fat can be very simple.

Apparently enough to enrich the diet with soluble fiber derived from vegetables, fruits, legumes and engage in physical activity of medium intensity. Such conclusions were drawn from the research, during which it was found that for every 10 of them, the amount of dietary fiber soluble in the diet was reduced by 3.7%. The addition of physical activity increased this result by an additional 7.4%. Thus, increasing the amount of soluble fiber by 20 g and undertaking physical activity increased the result to 11.1%. The research lasted five years.

“Abdominal obesity is known to promote the development of many diseases of type II diabetes, heart disease, hepatic steatosis. Our tests have proven that introducing simple changes in lifestyle can reduce the amount of abdominal fat, “says Kristen Hariston, research leader.

Ten grams of soluble fiber is found, for example, in two apples or a glass of green peas, and under the slogan, the average physical activity is 2-4 workouts a week for 30 minutes each time, performed with medium intensity (eg fairly fast walking). Meeting these conditions is absolutely real for everyone. That is why the results of these tests are so valuable.

During the research, an interesting observation was also made. Increasing the supply of soluble fiber promoted the reduction of only abdominal fat, the amount of subcutaneous fat did not change.

The combination of movement with an increased amount of dietary fiber soluble in the diet results in the reduction of both types of fat.

Why is fiber helping to remove abdominal fat? Scientists do not know and plan further research that will explain this. However, what is the mechanism of this process is not so important for people struggling with protruding belly. What counts is that simple changes in diet and lifestyle let you effectively reduce abdominal fat stores, depending on the size of health and well-being of each of us.

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Are grapefruits slim?

Is it true that eating grapefruit helps you lose weight? It’s possible – say scientists.

In studies lasting 12 weeks, it was found that obese people who ate three halves of grapefruit before each of the three meals lost weight more than obese people who did not eat grapefruit.

It was also observed that eating these fruits reduces insulin insensitivity in people suffering from metabolic syndrome and therefore at risk of diabetes.

The studies also checked the efficacy of grapefruit juice and capsules with grapefruit extract. It turned out that they work, but not as effective as eating natural fruit.

 

A combination of effective actions

If a slimming person is going on a diet and starts to exercise, supporting his actions with eating greyscales, his chances of success may be greater. If, however, someone at the same time uses any medication, before reaching for grapefruit, he should consult a doctor, because this fruit can come into the remedy with medications.

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Healthcare

Do you have a tendency to gain weight? You must avoid this!

Do you think that sweet drinks are just empty calories? It is worse because frequent consumption increases the activity of genes responsible for the tendency to gain weight.

It has long been known that the risk of excessive weight gain is the resultant of genetic and environmental factors (lifestyle, diet). Now, however, it has been scientifically proven for the first time that these factors are not unrelated to each other – a common influence of the consumption of sweetened beverages and the action of genes has been discovered.

30 years of the revolution in nutrition

Over the last three decades, the consumption of sweetened carbonated drinks has grown drastically in the world, and among American teens, the calories from such drinks are the largest source of energy in the diet. In 2009, researchers pointed out that consumption of such beverages raises the risk of chronic diseases, including type 2 diabetes. At that time, no one was able to show the relationship between the drink of sweetened beverages, or environmental factor, and the impact on BMI of genes responsible for the tendency to gain weight. .

As the average American man drinks 45 kg of sweetened fizzy drinks per year, it is the group of nearly 200,000 Americans who took part in the study, the results of which were published on September 21, 2012 in NEJM (New England Journal of Medicine.

Results

Researchers completed detailed surveys on the quality, frequency and quantity of food consumed and drinks consumed.

Based on the collected information, the respondents were divided into four groups related to the consumption of sweetened beverages

  1. Very low consumption – the respondents drank no more than one such drink a month.
  2. Low consumption – subjects drink 1-4 drinks a month.
  3. Average consumption – respondents drank 2-6 of such beverages a week.
  4. High consumption – the respondents drink at least one such drink a day.

The genetic tendency to weight gain of the subjects was evaluated on the basis of 32 types of single nucleotide polymorphisms (minor changes in genes) that are considered to be able to influence BMI.

In the group of people who consume the most sugary drinks two times stronger, genetic predisposition to weight gain (BMI increase) was found than in the group of people with low consumption.

Conclusions

“Regular consumption of sugary drinks can increase the genetic risk of becoming obese. In addition, people with high genetic risk of obesity are more exposed to the harmful effect of such drinks on the BMI value.

And now humanly You’re inclined to be overweight? Drinking sweet drinks will increase them and make your BMI go up.

Sweetened beverages work on genes that are responsible for weight gain, such as turning on the turbo button. The correct diet and avoidance of sweetened drinks work on these genes as the brake.

So what do you choose – a glass of water or a can of sweet bubbles? Your BMI depends on such small choices, health, figure and mood. Remember that.

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Healthcare

Breakfast? Why is it so important?

It is known that eating breakfast positively affects health. But what breakfast is the best? Why is it always referred to as the most important meal of the day? In the article below, on the European Day of Breakfast, we will answer these questions and dispel your doubts.

Probably more than once you heard the saying “Eat breakfast like a king, dinner like a prince and dinner like a beggar” … Should we actually do this? How much of this statement is the truth? As it turns out our great-grandfathers, they knew what is best for our health. The confirmation of the above words is a study comparing the impact on the body of high-calorie meals consumed during breakfast or dinner, published in 2013 in the journal Obesity.

Researchers have found that people who provide high-calorie foods to the body during breakfast have a greater chance of losing weight and reducing waist circumference than people who deliver most of their daily caloric intake at dinner time. In addition, people who ate breakfasts more than dinners had significantly lower levels of insulin, glucose and triglycerides throughout the day. As is known, the low level of the above parameters (maintained in the norm) is a prophylactic factor that protects against civilization diseases such as cardiovascular diseases, diabetes, hypertension or overweight, and eventually obesity.

Regardless of whether your goal is weight loss or maintaining your health, it is the conscious eating of healthy food that is the basic element necessary to achieve them. Properly selected nutrients, adjusted to health, the rhythm of the day and work, activity, not only promote weight loss, but also contribute to providing the body with energy for work and daily activities, are responsible for the mood and can also protect against diseases. As the researchers from the University of Tel Aviv suggest, not only does it matter what you eat, but when.

The metabolism with which the daily rhythm of the body “works” is greatly affected not only by the type of food, but also by the time it is consumed. Benefits of eating “rich” breakfasts, presented by prof. Daniella Jakubowicz, reached far beyond the lost kilograms and centimeters.

93 obese women participated in the study. In order to check how the calorific value of individual meals affects health, the participants were randomly divided into two groups. Every woman consumed a diet with moderate carbohydrate and fat content, with a calorie of 1400 kcal for 12 weeks. The people from the first group were allocated 700 kcal for breakfast, 500 kcal for lunch and 200 kcal for dinner. In turn, the second group received 200 kcal for breakfast, 500 kcal for lunch and 700 kcal for dinner. Both breakfast and dinner with calorie 700 calories consisted of the same dishes.

At the end of the study in the group of “large breakfasts” there was a reduction in body weight of about 8 kg, which is over 2.5 times more compared to the group “large dinners”. According to prof. Jakubowicz is the hormone – ghrelin (responsible for the feeling of hunger), which in people who eat high-calorie breakfasts was significantly lower, influenced the regulation of hunger and giving up snacking. An additional advantage of eating breakfast like a king is the lack of glucose jumps. High glucose spikes, which are often observed after eating a meal, are dangerous to health, due to the accompanying increase in blood pressure and thus the load on the heart. It has a more severe effect on health than long-term high levels of glucose.

In order to optimize weight loss and maintain health, it is worth considering and verify the current schedule of meals consumed. Even eating in accordance with the principles of proper nutrition, but at the wrong time, can be harmful. People who eat the largest portions of the day during supper, also often go for “night snacks”. An innocent cookie or piece of chocolate in front of the TV or computer is one of the factors responsible for the obesity epidemic in the world. Although it would seem like a small bite of pleasure during a match, romantic movie or work, it can cost a lot.

Surely you already know the reasons why so much emphasis is placed on making the breakfast a healthy start to the day. So, go ahead and try starting a new day with power and energy tomorrow. Who is writing? I certainly!

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What to eat to lose weight?

The right diet helps you lose weight, maintain a healthy body mass, supports health and well-being. Discover products that have a particularly positive effect on the female body and mind.

  1. Blueberries, raspberries, blackberries, etc.

Why do you need them to protect against cancer breasts and ovaries

How many of them you need ½ – 1 glass a day

Berries contain a lot of antioxidants. They prevent urinary tract infections, support eyesight, protect cells from damage. Eat them fresh or frozen, add them to oatmeal, salads and cocktails.

  1. Salmon

Why you need it is a source of healthy fat that protects the brain and heart

How much do you need 2 portions a week

Eating fish from cold sea water prevents Alzheimer’s disease, heart disease and cancer. All this thanks to the presence of Omega-3 acids in them. But it is not everything! Salmon meat contains all the B vitamins that prevent depression and increase energy levels.

  1. Spinach, beetroot, kale

Why do you need them? They contain foils that regenerate cells

How many do you need 4 servings a week

Vegetables with dark green leaves are a bomb of vitamins and nutrients. They also contain iron, which is especially needed for ladies who experience heavy periods that are pregnant or exposed to high stress. Add them to salads, omelets, lasagna, sandwiches.

  1. Oat flakes, wheat

Why do you need them contain a lot of fiber, help control weight and cholesterol levels

How much do you need 2-3 servings a day

Whole grains (oats, wheat, brown rice, buckwheat, barley) are a source of complex carbohydrates and fiber, which slows the absorption of sugars and prevents a rapid rise in blood sugar. Therefore, make sure that at least half of the cereal products in your diet are whole grains.

  1. Nuts

Why you need them are a source of healthy fat, lower cholesterol, protect the heart and brain

How much you need 42-43 g per day

Nuts are also a good source of protein, vitamins and minerals. They contain Omega-3 fatty acids and monounsaturated fatty acids that support the health of the circulatory system.

  1. Carrots, pumpkin

Why do you need them to protect against cancer breasts and ovaries

How much you need 5-6 glasses a week

Intensely yellow and orange vegetables contain huge amounts of beta carotene (provitamin A) and potassium. They protect eyesight, support muscle work.

  1. Yogurt

Why do you need it strengthens the bones, regulates the work of the digestive system

How much do you need a minimum of 4 glasses a week

Yoghurt is an ideal source of B vitamins, protein and calcium. Buy yogurt with live bacterial cultures (probiotics). Pay attention not to eat yogurt, which is approaching the expiry date – in such yogurt no more live bacteria!

Good to know Greek yogurt contains more protein than other types of yogurt. Fruit yoghurts, especially non-fat yoghurts, usually contain a lot of sugar!

  1. Leguminous

Why do you need them for a long time provide energy, they are the building blocks of bones and muscle tissue

How much do you need 3 glasses a week

Beans, broad beans, lentils, peas – contain a lot of protein and fiber. Use different types of beans in the kitchen and add them to soups and salads.

  1. Green tea

Why do you need the flavonoids contained in it, strengthen the immune system, reduce the risk of cancer and other diseases

How much do you need 2-3 glasses a day

Flavonoids are powerful antioxidants, stronger than vitamin C or E. They also have anti-inflammatory effects.

  1. Avocado

Why you need it contains healthy, monounsaturated fatty acids, vitamins and nutrients

How much do you need 1 serving a day (1/5 avocado)

Avocado is also a source of fiber and cholesterol-lowering substances and eye-catching substances. The fat contained in avocado support slimming.