Eating For A Healthy Life

Few people have given any thought to what their nutritional needs are or how important nutrition is to their overall health. They don’t know that, for example, if the human brain doesn’t get enough protein, it won’t develop correctly, or that if a female body doesn’t get enough of certain nutritional substances like flax oil, the metabolism will be impaired, and the body will gain weight.

This information highlights and emphasizes the critical importance of determining what our needs are and meeting our nutritional needs through good eating habits.

Experts in the media often remind us to take our vitamins and to eat fortified cereals and to drink out milk, but what we really need is information about how our eating habits and the foods we eat contribute to nutrition on a daily basis. We must learn how to provide our bodies with everything they need – food, vitamins, minerals – to maintain optimal health.

In order to determine our basic nutritional needs, we need to educate ourselves about what, exactly, our individual needs are. Then we can use that knowledge and apply it to buying, preparing, and eating appropriate foods. We need to recognize that our nutritional requirements change as we age; the nutritional needs of a teenager are different from those of a senior citizen.

In many cases, what we need in terms of vitamins and minerals is much more critical than our need for calories. If it is necessary, we can take vitamin and mineral supplements, which are manufactured by nutrition firms, to help us fill the gap that may exist if we don’t get enough of these substances in our daily diet.

Nutrition is an extremely complicated subject because there are so many variables to consider. As mentioned before, it is a fact that our bodies change as we age, and we will need to adapt our eating habits and nutritional foods accordingly. Additionally, the nutritional needs of people with illnesses are different from those of healthy individuals. Few doctors recognize this fact, however, and may provide the same nutrition advice to health pregnant women as to an ailing cancer patient.

To remain healthy and to sustain the optimal health and functioning of our bodies, we must pay close attention to our unique nutritional needs. And we must pursue more knowledge concerning how nutrition, physical exercise, and mental and emotional factors influence our overall health status.

Eating Correctly Using The Food Groups

Eating properly can help keep you healthy and fit. As long as you eat nutritionally your overall life will be more rewarding. Learning to eat nutritionally will keep you fit and usually you will be able to keep the proper weight for your size.

There are six food groups that you should add to your diet. These six food groups form the food pyramid as some people refer to it.

The base of the pyramid is the Bread, Grain, Cereal and Pasta food group. These foods provide complex carbohydrates, which are an important source of energy. You should have 6 to 11 servings of these foods in a day. Examples for one serving include 1 slice of bread, 1/2 cup of rice, or pasta, and 1 flat tortilla.

The next food groups going up the pyramid include the Fruits group and Vegetables group. In both groups, these foods will provide you with important nutrients such as vitamin A, vitamin C, folate or potassium. They are also low in fat and sodium and high in fiber. You should have 3 to 5 servings of vegetables or fruits each day. Examples of one serving of fruit include one medium size apple, orange or banana, ˝ cup of canned fruit, and ľ cup of fruit juice or about 4 ounces. Only count 100 percent real fruit juice. Examples of one serving of vegetables include 1 cup of raw leafy vegetables, ˝ cup of other vegetables either cooked or raw, and about 4 ounces of vegetable juice.

The next food group above the Fruits and Vegetables are the Dairy Items and the Protein Items. Dairy items provide your body with protein and vitamins and minerals, especially calcium. You should have 2 to 3 servings of dairy products in your diet each day. Examples of one serving of a dairy item include 1 cup of cottage cheese or ˝ cup of whole milk. Protein items provide your body with much needed protein, iron and zinc. You should include 2 to 3 servings of protein daily in your diet and each serving should be between 2 and 3 ounces. Examples of one serving of protein would include 2 to 3 ounces of any type of meat, 2 tablespoons of peanut butter, 1/2 cup cooked dry beans, and 1/3 cup of nuts.

At the top of the food pyramid are the Fats and Sweets. The foods in this group do not provide much in the way of nutrition. They do provide calories, which is one culprit for weight gain. Examples of this food group include salad dressings, oils, cream, butter, margarine, sugars, soft drinks, candies and sweet desserts.

A healthy guide to good nutrition

Whether you are at your ideal weight or striving to reach your weight goal is it simply a matter of burning more calories than you take in? The answer, I suggest, is no! Overall body health improvement as well as weight gain or loss must be factored in to the equation or you could be heading for problems. Correct nutrition can help to reduce the risk of a miriad of health-related problems, the most frightening of which are surely heart disease and cancer. Proper nutrition, however, entails eating many different foods, monitoring your consumption of some food and beverage items, and counting calories. Good diets offer balanced nutrition that reduces cholesterol, blood pressure, and helps with weight control.

To function properly, your body must have the correct combination of nutrients:

Carbohydrates. They are the primary source of ammunition in your diet. The body uses carbohydrates to build glucose which can be used immediately or stored in your body for later. Too much glucose, however, is stored as fat. There are two types of carbohydrates - simple and complex. Sugars are simple carbohydrates. Starches and fibers are complex carbohydrates.

Proteins. Proteins help your body build and maintain muscles and other tissues. They also function in the creation of hormones. Like carbohydrates, excess protein is stored as fat.

Animal and vegetable are the two major types of proteins. Too much animal protein can cause high cholesterol, as it is high in saturated fat.

Fat. Strange as it may seem; fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Saturated fat puts you at risk of health problems. Unsaturated fat is healthy, but if it goes through any type of refinement process, it can become saturated fat.

Vitamins. These are also required nutrients. Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task you can think of that you need your body to perform. It has also been noted that certain vitamins can prevent disease.

For example, vitamins A, C, and E, also called antioxidants, can assist with the prevention of coronary artery disease by keeping build up from occurring on artery walls. Vitamin B-1 is needed for digestion and proper nervous system function. Vitamin B-2 is needed for normal cell growth. Vitamin B-3 helps to detoxify your body. Folic acid assists with production of red blood cells. Vitamin D assists with the absorption of calcium. Vitamin K helps your blood clot.

Minerals and trace elements. These are another nutrient your body requires. Both are used in many different body processes. Minerals like chlorine help make your digestive juices. Phosphorus helps build strong bones. Both can be found in the foods we consume, but with a trace element, your body just needs a tiny amount. Salt is one final nutrient your body requires. You should not consume more than 2400 milligrams per day, though, as it might raise your blood pressure.

You should follow several guidelines to create a well balanced, nutritional diet. First, try to consume two and one half cups of vegetables and two cups of fruit each day. When making your selections for each day, be sure to choose a good variety. A good rough guide is to eat as many different colors as possible, this will help you to select from all five vegetable subgroups at least four times per week.

You should eat at least three ounces of whole grain products each day. At least half of your grain intake should be whole grain based. Milk should also be part of a healthy diet. Consume at least forty-eight ounces of low fat milk or milk products on a daily basis. Your total fat intake should only be between ten and thirty percent of your calories. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do much to damage your health. Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free. Less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid.

Fiber-rich fruits, vegetables and whole grains should be a regular part of your diet as should potassium rich foods. Alcoholic beverages should only be consumed in moderation.

Excellent nutrition is the basis of a healthy diet.

Are You An Emotional Eater?

Your Diet And Nutrition Are You An Emotional Eater?

Many people suffer from the same eating problems, but among those eating issues, there is on that stands out. Emotional eating. For most people, it is the leading cause of abnormal weight gain, as you end up compensating for your emotional distress by sitting down for a large snack. Once and a while this is fine, but do it too often and you will find it hard to lose any weight.

Every time you eat anything, you need to write down your state of mind in your food journal. Were you feeling tired, upset, depressed, happy or energetic? Just writing a few words about how you felt at the time you decided to eat can make a world of difference when it comes time to analyze your eating behaviors.

While your emotions are a good starting point, if you want to get even more in depth in your journal, you should go ahead and make that extra effort. At the end of each day, make a note about what happened during that day. Were the events good or bad? Did they lead to you eating more than you normally would have?

Once you analyze your emotions in regard to your hunger levels and how often you eat your meals, you may be able to find a pattern which you can use to become a more proper eater. Maybe you'll find that you eat more when you're depressed, even if you do not feel that hungry. Or perhaps you will find that you bolster happy days with food to make you feel even better.

The ultimate goal of any food journal you create is to be able to track your dietary patterns to see what needs to be changed if you hope to lose weight. While the core of your food notebook should be based on what you eat and how much of it you ate, you should also take the time to write about your state of mind, how often you eat, and where you have your meals. While these facts may seem useless at first, they can provide you with a number of interesting observations about what you need to change if you hope to lose weight.

How to preserve health?

When we talk about health, immunity and all that is needed to maintain it, many people do not listen because they think that these are extremely complex advice. However, the prevention of various types of diseases such as cancer or heart disease is not as much as people think complicated. In fact, it is very easy!

Find out which six types of foods you should eat if you want long life and good health.

Pulses
Legumes are full of healthy nutrients and fiber, and carbohydrates because the body slowly digests them why these fruits have a positive effect on blood sugar regulation. Many previous studies have shown that legumes can significantly reduce the risk of many types of cancer, especially colon cancer. For example.: Phytochemicals in beans inhibit the growth of tumors, a study conducted at the Harvard School of Public Health make conclusion that women who consumed beans at least twice a week are 24 percent less likely to develop breast cancer, heart disease, type 2 diabetes, high blood pressure and colon cancer.

Berries
Berries come in many colors as it contains powerful antioxidants such as flavanoids. Studies have shown that berries increases brain power, preventing the cancer and reduce blood pressure. Read more: See which five sweet foods without a problem as a substitute for aspirin

Green leafy vegetables
If you regularly eat green leafy vegetables, doing the right thing! In addition to protein, these foods are full of calcium, phosphate, and the entire spectrum of antioxidants that the body fulfilling life, mood, health, relieve stress, blood clean and clear mind. Broccoli, kale, spinach, chard ... all of these foods are health mines, although not exactly a favorite meal, you can always find ways to compose the daily menu.

Onion
Food that brings tears to the eyes is more powerful than you think. In fact, onions (all kinds) is a superfood!It contains a high concentration of the best of the antioxidants, and is rich in vitamins and minerals, potassium, sodium, iron, sulfur, phosphates, and helps blood circulation and reduces bad cholesterol.

Seeds
Pumpkin seeds, sunflower or any other extremely healthy foods. They are rich in protein and minerals.Many of them contain omega 3 fatty acids, calcium, iron and zinc. Especially praised member who advises women considering that its ingredients help prevent a variety of women's diseases.

Mushrooms
Mushrooms, of course, those edible, believe it or not, to protect our DNA from damage While not pleasant colors with red, purple or blue, mushrooms contain a lot of antioxidants-ergotionin - antioxidants for which some experts and doctors believe that it will be used in the fight against cancer. The richest antioxidant among the oyster mushrooms. 

Food that takes energy

At each step, offering fast food. Many can not resist the temptation, so often eat these foods, but it is not giving enough nutrients or enough energy. Do you eat the wrong things you will eventually damage your health. 

What care should be taken?

This is the food and drink that takes energy:

1 Artificial Sweeteners
After digestion creates low-calorie sugar alcohols such as mannitol, sorbitol and xylitol. They upset stomach and can lead to the formation of gas and inflating, which takes energy. Do not use or limit the gum with artificial sweeteners. In addition to sugar alcohols, and just chewing stimulates swallowing air, which further leads to the formation of gas in the digestive tract.

2 Processed Foods
Candy bar or bag of chips gives express dose of energy, but processed food passes quickly into the blood, which means that there was a sudden wave of energy, and equally sudden fall.

3 Never eat only sweet
Candy or a dessert always try to eat after a meal in which they were represented protein and fat. This will slow down the absorption of sugar and prevent sudden changes in blood sugar.

4 Insufficient water intake
If you're dehydrated, blood volume and decrease in muscle cells and vital organs of oxygen transfer less why you feel worn out.

5 In the evening you drink alcohol
Not only that alcohol causes dehydration, and it interferes with sleep if you drink three to four hours before bedtime.

6 Energy Drinks
Most energy drinks contain caffeine, sugar, and many chemical compounds that will quickly give you strength. But it will not last long, and then moving the sudden drop of energy.

Food and drink refuel

1 Healthy fats
Avocados, nuts, olive oil and other healthy fats facilitate digestion and bloating is less likely. But eat them in moderation.

2 Complete food
Less is more. Eat whole foods as often as possible (fruit, vegetables, nuts, beans, legumes, whole grains) and always choose the least processed version of the packaged foods that have a short ingredient list. When it comes to pasta and bread, and see if the first listed ingredient whole wheat flour. Foods that are closest to their natural state will give you a much smoother, longer-lasting supply of energy.

3 Enough water a day
With each meal drink, drinking a bit, 2,5 dl water. Also enjoy strawberries, melon, pineapple or watermelon for breakfast. Fruits rich in water will help keep the morning does not go into deficit H2O.

4 Energy bars
Make energy bars at home, oats, honey, nuts and raisins. Or buy one with a very short list of ingredients.Watch this interesting recipe! 

Truths and myths about milk

Milk and dairy products are another food group on which a lot of stories, and about which opinions are divided. On one hand, we argue that milk is a very good and healthy food, on the other hand, it is advisable to avoid it or even completely out of our diet. What are you doing here, why is such an exact opposite opinion, who to trust and finally: Do you drink milk or not? 

Raw milk, and by that I mean the domestic fresh milk which is not industrially processed, natural and healthy food of man, and all dairy products made from raw milk. Raw milk is an excellent source of nutrients, but also very important beneficial bacteria such as lactobacteria, which we now know to play a crucial role in strengthening the immune system and protect the body from various illnesses. Raw milk is also an excellent source of vitamins, minerals and enzymes and contains punovrijedne proteins and fats, which are the building material for our bodies. Raw milk and its products are actually perfectly natural and punovrijedne foods for humans. 

What's the problem? I believe you can guess. The problem is in the industrial processing of milk. As is the case with many other foods, industrial processing of milk destroys this remarkable food and gives it a completely different properties. The milk we buy in stores is pasteurized and homogenized. Pasteurization is the process by which the milk is heated to high temperatures to kill bacteria in milk. At first this may sound quite right, knowing that the pathogenic agents of various diseases. However, pasteurization has completely changed the structure of the milk, and milk instead of becoming a safe and helpful guide, it actually becomes something else entirely. As well as heating at high temperatures kills pathogenic bacteria, it kills beneficial lactobacteria and many other nutritional components. High temperature completely changes the structure-sensitive dairy proteins denature and become very difficult to digest and harmful to health. 

Pasteurization destroys enzymes entirely from milk that are necessary for the breakdown and digestion of milk. Pasteurization reduces vitamin content, denatured milk proteins, destroys vitamins B12 and B6, vitamin A, vitamin D, vitamin C, prevents the absorption of calcium from milk, kills beneficial bacteria and promotes pathogens! Could it be worse? If you leave raw milk at room temperature, the milk will not spoil but you will get sour milk - very good snack. This is because the beneficial bacteria from raw milk keep bad bacteria under control. However, pasteurized milk has beneficial bacteria that keeps it from rotting. 

Denatured milk proteins due to their structure is very difficult to digest, in addition to the pasteurized milk destroyed all the enzymes and beneficial lactobacteria that help breakdown and digestion of milk components. Because of these problems, processed milk is one of the most common allergen and is associated with a variety of symptoms and illnesses such as digestive disorders, allergies, colic in infants, tooth decay, osteoporosis, arthritis, problems with growth in children, frequent ear infections in children , heart disease and cancer. On the other hand, raw milk does not cause disease conditions but promotes health, and people who for many years were allergic to milk, can typically tolerate raw milk. Raw milk is one of the healthiest and most complete food that can be consumed and so differs from industrially processed milk from these two ingredients would not be called a common name. 

With pasteurization began in the 20s of last century, at a time when tuberculosis was a road, as well as other infectious diseases due to poor animal health and poor hygienic conditions and production methods. But times have changed and today is used in stainless steel tanks, milking machines and cooling systems, and implemented strict sanitary inspection pasteurization thus becomes completely unnecessary. The only person who benefits from the industry pasteurization pasteurized milk because it extends the shelf life. 

The second process where the milk is coming out homogenization, fat molecules break under pressure, in order to prevent the creation of cream on milk. And this is a very unnatural process because the fat that gets no more its natural structure. In addition to the milk removed (skimmed) fat so that the buying milk contains more than 3% fat. Here for comparison: I buy milk directly from farmers, Jersey breed of cow, containing more than 6% fat. The worst is that consumers are deceived the whole milk and skim harmful skim milk well and healthy. Only because of the campaign against natural fat and aggressive propaganda, light products, the industry has managed to free industrial surplus that remains after skimming cream anticipated to produce other dairy products, as well as placed on the market these defatted products of poor quality. 

Milk fat contains vitamins A and D needed for assimilation of calcium and protein, and these vitamins without calcium and proteins become harder usable and potentially dangerous. Milk fat is also rich in short and medium-long chain fatty acids that provide a barrier against disease and stimulate the immune SITEM.Furthermore Milk fat contains very valuable CLA (conjugated linoleic acid) which has strong anticancer activity. All of these important nutrients disappear industrial processing of milk. 

Anyone spend, milk is pasteurized, even what is called "fresh milk". The difference between "fresh" and "permanent" milk in the temperature and time to which the milk is coming out in the process of pasteurization. Fresh milk is heated to about 60-70 degrees, while UHT milk is heated to temperatures above 100 degrees (UHT process) which he still further date. 

There are still the problems of antibiotics, pesticides and growth hormones, and the fact that almost all commercial cattle feed grains instead of grazing, which is their natural food. All of this changes the composition of fat in the milk, especially CLA. The rights of natural food for cows producing milk is green grass in the spring, summer and fall, and hay in winter. No amount of soy flour, cereals and various industrial wastes can not be a good food for the animals. Vital substances such as vitamins A and D, and the "Activator X" (by Dr. Weston A. Price found in all natural full-fat foods, and who is now considered that this vitamin K2) are required for optimal assimilation of minerals and in largely present in the milk of cows that eat grass, especially rapidly stretches the grass in spring and autumn. However, vitamins A and D drastically reduce the Activator X disappears completely feed the cows commercially grains and soybeans. 

Not so long ago, before the "modern" industrial methods, for generations the people used, and children growing up in the domestic fresh whole milk, natural yellow butter, fresh local cheeses and cream. If you can purchase local raw milk, it's the best thing you can do for your family's health. It is not difficult to make homemade yogurt, kefir, cottage cheese ... I need a little time and energy, but it is negligible compared to the value you receive, because the value of good health can not be measured with anything. 

Demand creates supply, and a hundred of us who look for natural fresh milk and meat of animals that live freely and graze on green pastures, that the faster manufacturers have adapted to the requirements of consumers. The future is in our hands, because we're the ones who'll decide where to invest your money and what products we buy and the market is dependent on the customer. Help for small local producers, who are engaged in the production of livestock, poultry, fruit and vegetables in a little so that you will buy their products. Boycott the worst impoverished highly processed food with no nutrients and which contains many harmful additives. Industrial screwed food contributes to a variety of comorbid conditions as natural and healthy food keeps good health and increases the quality of life. 

Dangerous things in our food

In scientific experiments that require fat mice and rats, these critters are given glutamate to become obese.This is very effective because in normal cases, mice and rats do not become obese easily as they have a good natural regulation of body weight. But when they got the glutamate swell up like balloons. This fact is very well known in scientific circles. Glutamate increases the production of insulin, a substance acts on the brain to increase appetite. Research has shown that people who use glutamate are at increased risk for obesity. 

Glutamate is extensively used in human food, which is used as a "flavor enhancer". Food industry added glutamate in all finished and semi-finished products, it is available in spice mixes and stock cubes. Located in meats, sausages, salami and sausages. The industry is always our goal to sell as much water and cheap starch and the less real resources. Because of its water diluted sausages and hams must cram mass chemical additives and flavor enhancers because otherwise tasteless so could not gouge consumers. The next time you reach for your favorite type of sausage, sausage or ham, read the declaration. Read what the percentage is in the meat frankfurters. All the rest is water, starch, chemicals and flavor enhancers. With the help of glutamate proteins get a more "meaty" flavor even if the product does not flesh. This is a great way to deceive the senses of taste and that's why the food industry is very wise adds glutamate wherever she can, because we thereby making you buy a lot more of their products or no taste.


Glutamate mind brain function and cause migraines, mood swings and even asthma. One quarter of the population responds to high doses of glutamate without understanding what it is. At very high doses of glutamate destroys nerve cells and retina. These problems are first referred to as "Chinese restaurant syndrome". People who often ate Chinese food after receiving dishes are symptoms such as headaches, asthma, mood swings, and a variety of other symptoms. In Chinese cuisine to add large amounts of glutamate as flavor enhancers  and because of the high amount due to a long period of time these disorders are first detected in regular users of Chinese restaurants.


When he discovered the connection between glutamate and health issues in the media began criticism of the food industry due to the uncontrolled movement of glutamate in all semi-finished and finished products.Constantly overdose glutamate led to a growing number of people with various symptoms of hypersensitivity. The study showed that 10-25% of the population reacts negatively to high levels of glutamate.


Boycott these products by consumers is increasing and intelligent producers in keeping with changes began to produce foodstuffs without glutamate and to stand out clearly on the package. Also, many restaurants have become "no glutamat" and more often we come across the label "NO MSG" in restaurants around the world. The best way to protect against glutamate is harmful to not buy industrial products that contain it. At first it is necessary to read the declaration carefully, but you will soon be experts in food and will be able to warn other customers not to buy all sorts of garbage. The safest is to buy pure uncontaminated foods and cook your own food, so we always know what we eat. In addition to all the wonderful types of natural spices and herbs really do not need some kind of artificial mixtures of spices such as Vegeta, and even if it is called Nature. Unfortunately our industry is still trying to cheat and declares a hidden glutamate hiding under other names.


On labels can stand glutamate, a flavor enhancer, E620-625, MSG (Monosodium glutamate) MSG (monosodium glutamate), yeast extract, hydrolyzed vegetable protein, hydrolyzed soy protein, soy protein, etc ... Read a detailed list of ingredients that they always or often contain glutamine, and so were many of them where the name of the glutamate - hidden!


Sources processed unbound glutamic acid


Everyone knows that some people, after eating food that contains monosodium glutamate, a reaction such as migraine, nervousness, stomach, head in confusion, diarrhea, irregularity of the heart, asthma, and / or mood swings. Many do not know that more than 40 different ingredients contain the chemical in monosodium glutamate (processed unbound glutamic acid), which is the cause of these reactions. The following list of ingredients that contain processed by unrelated glutamic acid, a complex of consumer reports of adverse reactions in the past 20 years, and from information obtained from manufacturers and food technologists.


Names of ingredients that always contain processed unbound glutamic acid:
glutamic acid (E 620), glutamate (E 620)
monosodium glutamate (E 621)
Monopotassium glutamate (E 622)
Calcium glutamate (E 623)
monoammonium glutamate (E 624)
magnesium glutamate (E 625)
sodium glutamate
yeast extract
anything "hydrolysed"
Any "hydrolyzed protein"
calcium caseinate, sodium caseinate
yeast, yeast ingredients
autolyzed yeast
gelatin
textured protein
monosodium glutamate trade names

* Glutamic acid found in unprocessed protein does not induce these reactions. To trigger a reaction, glutamic acid must be processed / manufactured or must come from fermented protein.

Names of ingredients that often contain or produce processed unbound glutamic acid:
carrageenan (E 407)
broth and foundation
cubes
whey protein, whey protein concentrate
Whey Protein Isolate
any "taste" or "flavor"
maltodextrin
citric acid (E 330)
anything "ultra-pasteurized"
barley malt
pectin (E 440)
protease
anything "enzyme modified"
anything that "contains the enzyme"
malt extract
soy sauce
extract of soy sauce
soy protein isolate, soy protein concentrate, soy protein isolate
anything "enhanced protein"
anything fermented
spices

Ingredients with MNGom enhance flavor (found in food that is always with MNGom)
disodium 5'-guanylate (E627)
Disodium 5'-inosinate (E631)
disodium 5'-ribonucleotide (E635)

The ingredients that are suspected to contain or create processed excess unbound glutamic acid, which serves as a trigger reaction MNGa in highly sensitive individuals
cornstarch
corn syrup
modified starch
lipolizirane milk fat
dextrose rice syrup, brown rice syrup
powdered milk reduced fat milk (eg, skim milk, 1% milk, 2% milk)
most lean or low fat products
anything enriched or fortified with vitamins


Make it a habit to read the declaration and do not buy products that have long lists of ingredients and the words you do not understand. 

Nutrition for diabetics

- Nutrition for people with diabetes - 

One of the basic principles in the treatment of diabetic patients is the application of adequate nutrition! 

When planning a child it is important to preserve the relationship between carbohydrates, fats and proteins.
Of total energy intake from carbohydrates should make up 50-60%, fat 30%, protein 20%. 

The basic rules of nutrition: 

1 The shorter the food prepared by heat treatment, except where it is necessary, in order to preserve as much 
vitamins. 
2 Avoid adding fat and strong spices, which does not mean that they should be completely ruled out, because it is very important 
the taste of the food is satisfactory. 

3 Take food freshly prepared, cooked better than fried. 
4 Number of meals is usually 5-6, it is best that they are always at the same time. 

MEAT 

- Choose Eurostar mostly lean meat: chicken, veal, lean beef, lean lamb and oily fish. 

- Meat barytes or prepare "loess" (barytes with a little oil). From meat and remove cuticles fat. 

Meat can occasionally bake and grill or Teflon. The minced meat can be added soybean flakes (up to 1/3 weight). If the minced meat is used for preparing moussaka, or cabbage rolls, the quantity of bread with a meal reduces the amount of bread, potatoes or rice, meat attaches. 

In these dishes adds a little oil and corn or olive. 
Fish are advised at least 2 times a week. 

EGGS 

I eat 1-2 eggs a week, suffering from gallbladder can only eat egg whites. 

Milk and milk products 

- Advise is produced from skimmed milk. 
Margarine has more unsaturated fatty acids than butter. Yoghurt and sour milk taken in smaller quantities compared to skim milk because they have more fat. 

Soups 

- Very important in the diet of cooked vegetables of various kinds, but must be free of grease (when cool remove any excess fat from the surface and then reheated). 


BREAD 

- Take a slice (50 g) with each meal. 
It is recommended whole grain, rye or graham bread because these types of bread due to the rich content of dietary fiber prevent a sudden drop in blood sugar after a meal, what happens if you take white bread. With a meal containing potatoes, rice, beans or peas not recommended to take bread. 

PASTA 

- Avoid when you do not consume the bread. 

SO 

- Salt intake also needs to be controlled. 
People who have high blood pressure can bring 6 grams of salt per day (food not dosoljavati), while those suffering from hypertension can bring 3 grams of salt a day (eat unsalted food). 

ALCOHOL 

- It is not desirable for diabetics because it has a lot of calories. 
If consumed, it should be sure to take with food, before or after a meal, as in diabetics who are treated with tablets or insulin may cause long-term and dangerous hypoglycemia! 

Coffee and tea 

- Can be used sparingly or unsweetened dosed with artificial sweeteners. 

Sweeteners are recommended aspartame, fructose can be taken in very small quantities because it is very sweet and large quantities of fat and sugar increases in the blood. 

The role of meat in the human diet

The use of meat in the human diet is as old as the human race. About that there is ample evidence of the evolutionary history of human nutrition. The actual nutritional importance of meat in the human diet is defined only in mid-last, of the twentieth century. 

In professional and scientific publications of the first half of the twentieth century often wrote about the nutritional value of meat. Hinman and Harris (1947) reported that a man can live a year exclusively on meaty flesh. They may, however, also say that it is essential for good health proper relationship of all types of primary food in the diet ljudi.Pored purely nutritional point of eating meat, should not be neglected pleasure in preparing various dishes of meat and pleasure during their meal, mainly because of their specific sensory characteristics - taste and smell. 

Proteins are essential in the diet for the construction and reconstruction of tissues, carbohydrates and fats for heat and energy, minerals in the bones, teeth, blood, etc.., Vitamins for growth enhancement and preservation of health, and crude fiber to eliminate undigested materials. The authors concluded that the meat contains a high-value protein that has an energy value due to fats, important minerals such as iron and several vitamins. Since 1940. up in 1950. year. researchers were able to determine the amino acid composition of the meat, the mineral composition and vitamin content. Were done and the comparative analysis of different meat species and determine the effect of heating and other technological processes on the composition and properties of meat. Thanks to these studies defined the average chemical composition of lean meat contains about 20% protein, 9% fat, 70% water and 1% minerals and energy value is about 680 kJ per 100 grams. 

Meat proteins are extremely valuable because they contain a high percentage of essential amino acids, ie, meat contains all the amino acids essential to man as well as water-soluble vitamins of the B group. What is the main source of these vitamins. Pork, for example., Contains high levels of thiamine and he is 5 to 10 times higher than in other types of meat cattle for slaughter. B group vitamins (thiamin, riboflavin, niacin, pantothenic acid, vitamin B6 and vitamin B12) are essential for man. Meat also contains small amounts of vitamins A, C, D, E, and K, although some organs contain significant amounts of some of these vitamins (eg liver. Contains vitamin A and vitamin C). Meat is a good source of minerals, especially iron, zinc and phosphorus, but there is not enough calcium. Lean meat contains only 2 to 3% fat and extra fat can vary widely depending on the type of animals and body parts. Of total fat, 95% is an ester of glycerol and fatty acids. Polyunsaturated fatty acids: linoleic acid and arachidonic acid, are essential to man. 

Why is it important to a healthy diet?

- Did you notice frequent changes of appetite? 
- Do you wonder why sometimes you eat a lot, and occasionally a little? 
- Do certain changes in your body means that you should change the diet? 

Nutrition is part of the overall health of each of us. 
In certain periods of life needs special attention regarding diet, as in the period of your life that we call adolescence or childhood. For many girls adolescence begins at 10 age, reaching a maximum around 12year and usually ends around 15 year. 

During this important period of growth and development will meet with rapid and frequent changes in weight, body fat distribution, height, and even sudden changes in energy. Almost all of these changes can be caused by the type and diet. Try an experiment, write what you've eaten during the 24 hour period. Now classify foods in the milk and dairy products, the meat and eggs, fruits, vegetables, cereals, fats, sugar. 

Check how much respect the following rules Meals (participation in installments): 
- Fat and sugar - consume sparingly 
- Milk, yogurt, cheese - to 3 servings 
- Meat, chicken, eggs - in the 2-3 servings 
- Vegetables - 3-5 servings 
- Fruits - 2-4 servings 
- Bread, cereals, pasta, rice - 6-7 servings 

Of course, other food (pizza for example.) Can occasionally eat other foods instead contained in it (cheese, meat, vegetables, bread, ...) depending on the type of drink. These ingredients may contain fat. For specific questions about food you can talk to your doctor or parents. Occasionally, you'll eat a lot of food, and occasionally lose appetite for everything. But you must know that during this period, regardless of the above changes, you should pay attention to diet and try to fit into the above categories. This is the time to learn how to eat and gain as many healthy habits that will isplatiti.Veoma in life is making roads especially the young girls of this age to stop eating meat in the diet. There are many reasons for this decision: the concern for animals, the desire to show independence of thought, desire to lose weight ... Is that good? On the positive side is that the vegetarian diet represented a lot more fruits and vegetables and less sweets and salty junk food. 

HEALTHY EATING 

Nourish a healthy means eating a wide variety of foods, but eat in adequate amounts. When you eat healthy, you tend to feel better, you have a ton of energy and look better. If not now eat healthy and you want it to change, it is not necessary to do some dramatic changes, stop eating your favorite foods. Small changes can lead to significant results. 

BENEFITS OF HEALTHY DIET 

You've probably heard the old saying "you are what you eat." 
Scientists and nutritionists are increasingly discovering that it is true! 
A healthy diet helps you control your weight, gives you energy and keeps health (improved health). When you eat healthy you have enough energy, and you can enjoy many physical activities and sports. 
A healthy diet gives you a nice appearance that comes only if you're healthy on the inside. Scientific tests confirm that a healthy diet might prevent a number of diseases that occur as a result of poor nutrition. That reduces the risk of: 
- Heart Disease 
- High blood pressure 
- Stroke 
- Diabetes 
- Some carcinoma 
- Osteoporosis 

Certain foods reduces the risk of these diseases. Anti-oxidants, substances were found in certain fruits and vegetables reduce the risk of certain carcinoma, and fiber crops, such as oats., Fruits and vegetables lowers the level of cholesterol in the blood. 

Illnesses may result from improper diet 

A number of diseases can be associated with the wrong diet. Many people eat excessive quantities of food, eat greasy food, a lot of salt and sugar and not enough fiber. 

- Eating a lot of fatty foods and salt can increase the risk of heart disease as a fatty food increases the risk of some carcinoma 

- Due to insufficient consumption of processed foods, fast food and hectic way of life many people are eating improper food, often with a lot of fat, sugar and salt with enough fiber 

- Many people do not get enough vitamins and minerals to keep their bodies in good health and able to perform all activities, in particular the period of growth and formation requires a well-balanced diet 

- Foods with lots of sugar and fat contain a lot of calories as the lack of exercise lead to weight gain 

- Much sugar leads to tooth damage 

- People who do not get enough fiber suffer from constipation and can develop colon karcionom 

GUIDE TO A HEALTHY DIET 

1 Enjoy a wide range of healthy food 
2 Eat plenty of cereals 
3 Eat less fat 
4 Be physically active 
5 Drink moderate amounts of alcohol 
6 Avoid salt and salty food 
7 Avoid sweets and sweet drinks 
8 Eat foods rich in calcium 
9 Eat foods that contain iron 
10th Drink plenty of cool, fresh water throughout the day 


Fat 

Fats fall into makronutrijense with protein and carbohydrate hidratatima. They are part of our daily diet and have the highest energy value of all nutrients (1g of fat = 9 calories). Today, a diet rich in fats especially saturated fat is associated with the development of cardiovascular and cerebrovascular diseases and the emergence of certain forms of cancer (colon, prostate, breast, lung). More can be heard remark that we all love fat in their plates, but not on my body. Restriction of fat in the diet has turned into feto-hysteria in the West. The question is what is the right proportion of fat in caloric intake to nutritional needs are met, and when fat becomes dangerous to health? 

Fat intake is moving in different populations at a rate of 15-40% or more of the total energy ingested food per day. Today it is estimated that the input of up to 30% optimal. Less than 20% is advised only for people who have very elevated blood lipids (dyslipidemia-elevated cholesterol and / or triglycerides). Lower fat intake of food is not recommended because then the food is delicious and requires large amounts of food in order to achieve a safe calorie intake. 

Fats we need for essential fatty acids. These are linoleic acid, linolenic acid and arachidonic acid. They securing the growth and repair of cells. Particularly important for people in the period of growth. 

However, that does not mean that children can be excessive intake of fat especially saturated fat (lard, fatty meats, butter) for prevention of these diseases can arise only if the food takes care of his early childhood.Essential fatty acids are important for regulation of cholesterol metabolism (transport, conversion to other metabolites, storage and excretion) are precursors for the synthesis of prostaglandins, thromboxane and prostacyclin (hormone-like substances). 

The role of fat in the body 

- Provides energy and energy reserves as a significant period of starvation and disease; 
- The building blocks of matter because we are entering into the construction of cell membranes (phospholipids, essential fatty acids); 
- These are the vital nutrients because they are carriers of vitamins A, D, E and K, and essential fatty acids.Maintain the integrity of the skin and mucous membranes securing the protection from the cold, trauma and radioactive radiation, maintain the function of the sebaceous glands and milk; 
- The role of immunity (lipoproteins) 
- The role of blood coagulation (thromboplastin); 
- Fats in foods enhance the flavor and give satiety; 

Sources of fat 

Sources of fat can be of vegetable and animal origin. Lard, butter, cream, full-fat cheeses, meats, organ meats, fatty meats, dairy fat are the largest sources of fat in foods of animal origin. Vegetable fats are oils that are obtained by leaching plant seeds (corn, sunflower, soybean, olive). 

There are several divisions of fat because they are a very heterogeneous group of chemical compounds: 

Simple fat: a fatty acid glycerides (fatty acid + alcohol = monoglycerides glycerol, two fatty acids + glycerol alcohol make diglycerides and three fatty acids + glycerol consists of triglycerides or neutral fats that. Fats that consume the most nutrition; 
Complex greases are phospholipids and lipoproteins; 
Derived sterols (cholesterol and steroid hormones) and fat soluble vitamins (A, D, E and K). 

Fatty acid 

Fatty acids can be short (up to 6), medium (up to 12) and long chain (more than 12 carbon atoms in a row).Short-chain fatty acids are better absorbed (the use of parenteral nutrition, ie. Across the blood in people who can not bring food to the mouth), and liquid at room temperature. Long chain fatty acids are solid at room temperature and are more difficult to absorb. 
The number of carbon atoms depends on the chain length and on whether each C atom bound to hydrogen or built with double connection depends on whether the fat is saturated or not. 

Saturated fatty acids 

Saturated fats are those where each C atom attached to 4 carbon atoms. The most common are solid at room temperature and are relatively stable (not easily react with oxygen from the air). Saturated fatty acids are "guilty" of increasing cholesterol levels. 


Sources of saturated fatty acids are: 
- Animal food-red meat, liver, lungs, beef, lard, poultry meat (fat and shrimp), butter, milk, cheese and other dairy products that are made from whole milk. These foods also contain cholesterol. 
- Foods of plant origin-coconut and palm oil, peanut butter. 

Unsaturated fatty acids 
Polyunsaturated and monounsaturated fatty acids together form the unsaturated fatty acids. 

The recommended daily intake of 10-15% 

Polyunsaturated and monounsaturated fatty acids 

Unsaturated fatty acids have at least one unsaturated link, or at least a place where hydrogen can be added to a molecule. Most often found in liquid oils of vegetable origin. 

Polyunsaturated oils are liquid at room temperature and in the cold (refrigerated). Easily oxidized in air.The best sources are sunflower, sesame, soybean and corn oil, nuts and seeds. Polyunsaturated fatty acids belong to the family of omega 3 and omega 6, depending on which C atom is the last double bond. 

These include linoleic (omega 3) and linoleic (omega-6 fatty acid) and arachidonic. They belong to the essential (necessary in the diet because they can not be synthesized by the body and are needed for important functions). Arachidonic acid can be synthesized from linoleic, and is considered essential Optional (if enough linoleic will be manifested its deficit). Oleic can be synthesized from stearic acid is saturated. 

Today, the omega-3 and omega-6 acids in the focus of scientific interest. As early as in 1970. was known to fishermen in Greenland, Alaska and Japan who eat oily fish from cold northern seas despite foods rich in fat or less suffer from cardiovascular disease. Previously it was thought that this is due to intake of omega 3 fatty acids, however the fish meat northern sea ice were found active metabolites of these acids EPA (eicosapentaenoic) and DHA (docosahexaenoic acid) that increase the elasticity of blood vessels and inhibit platelet aggregation and have antiaritmicko effect. The mechanism of action is not fully understood, but is thought to be competitive linoleic linolenic swell with the delta desaturase enzyme which converts to DHA or EPA or arachidonic. If you have more arachidonic acid in the cell membrane creates thromboxanes, prostacyclins and leukokrerini acting unfavorably (narrowing of blood vessels vasoconstriction, increase platelet aggregation, etc.. Ratio of omega-3 and omega-6 before he was 1, 1, and today is 1: 25 should the ratio be 1:4 to 1:10. polinezsicenih role of fatty acids (especially linoleic l - 3 0Mega group is related to lower total and LDL cholesterol and / or trigliceridai and VLDL cholesterol particles in the liver and therefore has an important role prevent stroke and cardiovascular disease. Sources of omega 3 (linoleic acid): fish oil, fish from the northern seas, crab, flax seeds, green leafy vegetables and legumes. Sources of Omega 6 ie. linolenic acid is found in meat and vegetables and vegetable oils (sunflower, soybean, cotton seed) milk. They reduce cholesterol levels, and there was a widespread view that saturated fatty acids should be replaced by unsaturated. Later position revised as polyunsaturated fatty acids can act harmful if too many entries diet: reducing immunity carcinogenic effects, osteoporosis, cholelithiasis increased production of lipid peroxides and lower HDL cholesterol. daily recommended intake of polyunsaturated fat is now up to 10% (7-8%). Linoleic 1 g / day. Intake of omega 3 fatty acids in the form of capsules is not recommended. First DHA and EPA are not in them, and can appear dangerous bleeding (sprinkling of the blood vessels of the brain). 

Monounsaturated oils are, also, liquid at room temperature, but refrigerate begin to thicken. Olive and avocado oil, peanut oil are rich sources of monounsaturated fatty acids. 

Polyunsaturated fatty acids tend to protect the body from cholesterol. Lowers cholesterol levels and eliminate cholesterol deposits in the arteries. Recent studies indicate that monounsaturated fatty acids may, also, to lower blood cholesterol as long as diets low in saturated fatty acids. Unsaturated fatty acids can lower cholesterol, but of course, the food should not be completely ruled out saturated fatty acids. Poly and monounsaturated oils, and margarine from the oil, it should, in certain quantities replaced butter, lard (fat), toppings, sauces and fats that are saturated fatty acids. 

Hydrogenated fats 

When preparing food, fats can be subjected to the process of hydrogenation. Hydrogenation or addition of hydrogen, in the case of fatty acids means his translation of saturated fatty acids. Hydrogenation reduced the oxidative potential, ie. the air in less than rancidity occurs when liquid form. 

Liquid oil, naturally rich in unsaturated fatty acids, various processes are translated into a more solid and saturated conditions. Such saturated conditions are found in many commercial products. 

Many studies have shown that these fats increase blood cholesterol levels. Hydrogenated fats in margarine and other products are acceptable only if the product contains liquid oil as the main ingredient, while saturated fat must not contain more than 2 grams per tablespoon products. The fatty acid is usually prominent in many margarines. 

Why are grains healthy?

And last opponents "bird" food put away their weapons! Cereals cheapest energy source for the growing world population. Food in the country average is 7 times richer in fiber structure of the food in the cities! 

Although, if you take into account the fact that 2/3 of humanity fed primarily wheat and rice, it is clear that we should not convince anyone in particular as time vegetarianism is yet to come. If we add that it is the foundation of a healthy diet cereals, which was officially accepted by the definition of the pyramid, and meat and milk from one to the other indirectly accused the long-term health damage, it is clear which direction to take in order to preserve health and prevent many diseases. However, the rules are one and rooted in dietary habits - second! 

Rule Pyramids nobody else is watching! 

Although Rule pyramid adopted in 1993 by the USDA with great professional controversy, although they spent considerable funds for a media campaign about the connection between food and health, the fact remains that in the rules, the only bread, pasta, breakfast cereals, rice and other cereals products can eat unlimited, and the other 4 groups are limited by the number of meals or the amount of daily intake. Why?To optimally cover the daily requirements of nutrients and necessary things including fibers on the one hand and reduce your intake of red meat, meat products and milk and dairy products on the other. 

This shift toward vegetarianism went almost unnoticed, but the first positive effects are already evident.Reducing the amount of red meat, increased intake of fish and meat neradskog, brought to the U.S. (and world) population trends in the health food that will bring the real fruit much later. 

The Mediterranean diet, which is constantly and increasingly advocated as a prototype of a healthy diet is only one of the variants on the same theme. There are many reasons why the whole world consumed cereals, and many survive almost exclusively on grain products, which is why these foods are given the name of "survival food" (staff of life). A man 10,000 years ago have learned to grow grains and produce flour with a little water and that's the simplest of foods that "signs of life". Presejavanje flour has led to the degradation of the final product - bread because separation after losing a large portion of nutrients, especially vitamins. 

What are the nutritional and health aspects of food grains? 

If you look at the "Swedish" table for breakfast in our hotel, where until recently cooked eggs or baked eggs with bacon, seeing that dominate different type of cereal for breakfast and that puts them over the yogurt, milk or cocoa. More is almost no white bread served even white powder. Prevalent foods with full grain, mixed or cornbread, rolls sprinkled with seeds, bread with soy and various other combinations (we have not yet learned to make tortillas) indicates a significant change in the morning feeding. Reduced caloric intake and increased intake of fiber structure. It also reduces the intake of cholesterol and saturated fat, that is, those factors that are directly related to disease of the blood vessels. 

Cereals are among other things, a significant donor of complex carbohydrates in metabolism serve as a depot of energy; athletes before competition so do not take glucose or fat but spaghetti! However, there are still prejudices such as those on carbohydrate fattening, although in fact the charges related to fats that are hidden in wheat products. For example, while usually powder containing 2% fat, favorite croissant has as many as 12% fat. If you eat breakfast with such delicious 3 pieces even come around 500 calories! 

Grains with vegetables, the highest decision-precious fibrous structures that fall. The refined contemporary "urban" food is devoid of the ballast, which is reflected in the rise of various diseases, including colon cancer. After that used to be taking off presejavanjem flour, now we're going back, and one of them is prepared and dietary supplements to regulate digestion. Corn flakes with and without additives finally gained the right to citizenship, so the last opponents of the "bird food" laid down their arms. Many mothers to their children with milk instead of putting bread cereal flakes. It seems to be much more interesting than the classic "snite" bread and spreads. Everything speaks in favor of a gradual growing awareness of how to keep an eye on what and how to enter the body, in order to preserve the body weight and good looks. 

Besides the bulky parts of a grain of wheat or corn germ, which contains valuable as a future seed of new life rich in oil and vitamins, especially vitamin E. The germ is one of the reasons for the use of whole wheat flour; same time that the germ of raw materials for various remedies that are credited with medicinal effects. Top athletes for example, often use wheat germ oil as a source of natural vitamin E. Corn seed oil is highly valuable product that is recommended especially for salads. Wheat grain contains plenty of zinc and other minerals, but from the way presejavanja depends on how much zinc will be absorbed. 

In fact, the outer layer of a seed phytic acid that binds to minerals, and if that part of the left and enter the flour, the percentage iskoristljivih minerals will be reduced. If the daily diet combine milk, cereals, vegetables and fruits, are met in most of the daily needs for nutritional matters; calcium from milk, a complex of B vitamins from grains, fiber from grains and fruits with vitamin C from fruits and vegetables from the safety stuff. If 2 times a week add fish and some eggs, you get the recipe healthy diet. 

Cereal-based foods - eat unlimited! 

Looks like we finally clashed with a very stubborn prejudice that white bread "posh bread," and that it needs to buy and eat only in order to keep some sort of status symbol. Today a young child already knows that white bread is not recommended and it is better to replace that of a full grain of wheat, corn or rye. 

When the "calculated" values ​​installment works of grain products, then it comes down to a slice of bread, 30 grams of cereal for breakfast or a half-cup of cooked cereal. To get a daily dose of fiber to consume several servings of these parts, of course, with other foods also provide fiber structure (vegetables and fruits). It is essential to distinguish grain products that contain fat than those who do not include: all greasy and puff pastry and cereal products with whipped cream (cake) contain significant amounts of fat so their energy potential significantly higher. Rice, for example, is very popular, but it is often forgotten that without the "oiling" contains its own fat which can not be ignored. Less well known is that there is a sensitivity to wheat and soy proteins, and when such an event is found, the cure is a change of bread and breakfast cereals. 

Cereal-based foods is the main source of energy and a man many mistakes in their menu which avoid all but the "concentrate". One bias is that those who eat a lot of pasta (spaghetti, pasta, pizza, lasagna) enormously fattening and it is the case that in pointing his fat person says - this is the "test". Of course, this is not true because, for example, in American literature mentions pizza and Italian food in general from the south as "healthy" food news and tourist industry workers called among other guests and the Mediterranean food that is rich pasta. 

Can you distinguish between the bread? 

We should not forget that the bread in many parts of the world the only food made by hand of man, and the rest are picked from a tree or digging in the earth! How the West that the receipts. urban areas, rapidly increasing the number of types of bread and cereal products, which are usually refined and packaged in cellophane. What is more refined on bread contains less even up to 50% less nutritious stuff. 

If you look at modern database software packages such as "Genesis", will see about 200 species of bread and pastries. Rewind 50 years, we are used to the 2-3 type, and everything else was "surplus" was considered a luxury. Fortunately, the situation is now relatively rapid change. Thus, in the well-stocked stores, you can get a dozen kinds of bread and rolls in all shades from light to dark, from wheat to rye and corn flour! Sounding name however does not mean much if you are not associated with quality raw materials and relevant chemical composition. 

Principialno to buy the darker bread is hard crust and soft and juicy middle, but this bread is usually the most expensive. Raženac and their combinations are the most wanted. Reinforced (fortified) bread usually contains added vitamins, soy protein, dried fruits and other supplements (omega-3 fatty acids). For sure, this bread "healthier" than the standard, but do not forget that before the final evaluation should measure the total amount of fiber! The more grain in the product, you'll get more fiber and therefore often wheat bread are added after the inserted way or the other coarse grains rich structure (oats, rye). 

In some countries the bread get a declaration from the shortened chemical composition so you know exactly what you enter 3 times a day in your stomach, but without it can with fair certainty to distinguish one product from another. Choice of seeds (sesame, poppy) significantly enriched bread in terms of protein content, but it raises the caloric value, because as you know, the seed contains 50-60% oil. Bread can be prepared from wheat flour, oats, rye, barley, buckwheat, rice, millet, corn, amaranth, potato, tapioca, quinoa, and mixtures thereof. 

Any change or addition to organoleptic can feel it. One bias is that protein from grains is not good enough from what appears to be the bread should not be consumed. It is true that this protein contains all the amino acids lysine content but small. It is known however, that legumes contain lysine in sufficient quantities, so when you combine these two foods in the diet, we get a satisfactory relationship quality protein. Except of wheat and corn rye bread, our people as a rule do not have the opportunity to cook absolute novelty, and in due course enrichment range can be a big challenge for small producers of bread. 

Every meal in which meat and squeeze the fat grains, each of which replace breakfast of eggs, ham, bacon and cereal, the gain is for your health. You will not see results immediately, but rest assured reward will come when most needed. 

Breakfast is the most important meal

Breakfast is one of those meals that people today often skipped

Breakfast is still the most important meal of the day. I'm sure you've heard all the time when you were a child.But it is true. Breakfast is one of those meals that people today often skipped. I really do not understand it. This may be why people are so tense morning. Feel bad for not having breakfast. Perhaps you have a fast lifestyle and you're too busy, but you have to find enough time for breakfast.

Research shows that children who regularly eat breakfast in the morning have better results at school. The same is true for adults. Breakfast is one of those daily meals that you eat.

I think you have no choice. I know that most people who do, the guy who rushed from the house with pastries in hand. That's not a good idea, especially if it is a fresh bun. I suppose for that reason, and drink coffee. They need the dose of energy to be awake. Or maybe you think that quality can be avoided if you eat one meal high in sugar.In the end, they feel more energetic after they eat a lot of sugar.

Have you ever noticed how hard you awake at work? Have you noticed how tired during the day? This is because breakfast is not real food. I do not even know how important this meal. Every day you order breakfast should be a quality meal.

Skipping breakfast is a common strategy for losing weight, but not smart. Many believe they will lose weight if you skip meals, but it simply is not true; expected energy body several times a day, starting with a healthy breakfast. Breakfast is good for weight loss. In fact, in people who eat breakfast are more likely to maintain a healthy weight.

  Which foods are good for breakfast?

  A healthy breakfast should consist of protein and fiber. You can get protein from lean meat, eggs or soy, and fiber from whole grains, fruits and vegetables. A good example of a healthy breakfast is a hard-boiled eggs, oranges, whole-grain dish with a bit of low fat milk.

  You should never eat for breakfast

  Do not eat donuts and sweet rolls for the reasons mentioned above.

  Do not eat cereals full of sugar. They are nothing more than empty calories. I do not give you anything. Not only that, but you too much of these foods to gain weight. Have you ever noticed how you feel in slow motion before lunch? This is because you eat too much sugar!

  Avoid white bread and rolls. You will quickly digest them and after a few hours you will be hungry and tired.

  Do not eat much fried food. Do not eat a lot of bacon, fried eggs and toast. Additional fat will just accumulate in the body.

  Do not eat candy bars and baked goods from the bag. They are full of sugar. I do not really give you anything good. A oppress you for what you should eat.

Do not overdo the coffee. Do not think you can just drink coffee instead of eating breakfast, because coffee gives you the energy you need.

And you should eat breakfast

Eat cereals that contain sugar. Cereals with milk are a great breakfast. It is generally a good meal for any time of day.

It is good to eat eggs for breakfast. I will not explain the whole snafu on what to talk about being a bad egg. Do not fall for it. Eat them, but in moderation.

Pancakes. They may be excellent at times. Instead of jam or chocolate spread, eat pancakes with fresh fruit.

Fresh fruit juice without sugar is excellent for breakfast. It will lift you up and decaffeinated coffee in the morning. I do not have to worry that they will catch you if you drink too much trepidation.

  A well-known toast. This is an excellent dish for breakfast. Just do not overdo it with butter or other spreads.

Oatmeal. I know most of you hated oatmeal when you were kids. But they are excellent eating. With a little milk and sugar you will have a good quality breakfast, from whom you will be hungry so soon.

Fruit salad is a great choice for breakfast. I love the delicious refreshing fruit, which does not take long to prepare. Mix your favorite fruit and you have a proper meal!

If you do not like breakfast or believe that you do not feel good after breakfast, breakfast can separate into two smaller meals. Eat a morning hard-boiled egg, and an hour or two later, eat an apple or a handful of almonds or hazelnuts.

It's not that hard to eat breakfast as well as you think. Remember that tomorrow morning is the best healthy breakfast to start the day. You will notice how much better you feel in the morning and the rest of the day when you do not skip breakfast.

source: www.srecaizdravlje.blogspot.com

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Useful information about your health you can find:

http://medicineadviser.blogspot.com/

A healthy breakfast, healthy start to the day

Start your day with a smile and a healthy breakfast in the stomach. Choose foods rich in nutrients and quick recipes you can make at any time. For a balanced lifestyle, do not skip this important meal that should be started every day. Even if you rush the job and not the morning type, take a few minutes for a smoothie, whole grains and milk, or apple and cheese.

Every morning is almost the same. We hurry because we are afraid that we are late, and consequently, leaving home without breakfast. Next thing you are doing is buying donuts or other products that are high in unhealthy sugars and carbohydrates. However, although this is generally seen as a simple myth, the first meal of the day is really critical because it is the foundation of a healthy diet for adults and children.

Note that starting the day with a nutritious meal energizes the body and brain, and thus increases productivity.If you skip a meal in the morning until lunch you will feel exhausted, and you'll probably be hard to concentrate on duties that lie before you. In addition, if you've skipped breakfast to lose weight, stop! You should know that this is a bad habit because breakfast helps control body weight.

But what should we eat for breakfast? Fiber, Low fat proteins, fruits and vegetables, whole carbohydrates Low fat and dairy products are the main ingredients for a healthy breakfast. There are numerous combinations for those who wish to consider improving their previous habits.

Whole Grains

Forget all those beautifully colored cereal boxes that are most likely full of unhealthy refined carbohydrates and sugar. Choose whole grains instead, there is a strong possibility that you will be complex carbohydrates and fiber to keep fuller for longer, and reduce the risk of heart disease and diabetes. The idea of ​​"perfect breakfast" is a combination of flavor and nutrients. For example, the entire grain, low-fat milk and fresh berries. You can also add almonds or walnuts.

Quinoa

Quinoa is considered a real treasure when it comes to its nutritional value. It contains all the amino acids that our bodies need. Moreover, the rich   calcium, iron, magnesium, fiber and copper, and is naturally gluten free.Boil one cup of milk (you can use almond milk), and quinoa. Add cinnamon and vanilla extract, and cook until the mixture becomes creamy and quite thick. You can add the cashew nuts, almonds, or berries.

Yogurt and granola

Breakfast is a great way to wake up your metabolism. Research has shown that people who eat fiber and nutrients in the small morning meal eaten during the day. Do not think that this is a complicated recipe, look for those quick and easy that you can include in your daily plan. Low-fat yogurt, fresh fruit and granola will be just fine. Make your own granola at home! That way you'll know exactly what it contains.

Fruit and Cheese

No special tricks for a healthy breakfast. In fact, there are numerous options that can provide essential nutrients that the body needs for proper operation. Breakfast may consist of fruit and cheese, quick and easy meal to start the day. Low fat cheese to eat their favorite fruits.

Smoothies

Smoothies contain nutrients rich in proteins, vitamins and minerals. There are a number of recipes you can try.For example, a smoothie of banana, blueberries and soy milk is a good antioxidant. Bananas and strawberries, strawberries and kiwi, mango and apricots, peaches and apricots, blueberries, you can have fun trying different delicious combinations. You can replace the milk with nonfat plain yogurt and use frozen fruit instead of fresh.Do not add sugar or other artificial sweeteners!

You can also mix a handful of leafy vegetables such as spinach, broccoli or kale. This time, add water instead of milk or yogurt, and we will give you the healthiest green potion.

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Useful information about your health you can find:

http://medicineadviser.blogspot.com/