Keys to a balanced diet

Low in calories, based on fruits and vegetables ... All diets, regardless of the principle on which it is based must include the following ingredients for health food is not adversely affected:

• Protein. They help the cells to regenerate. They are found mainly in meat, eggs, milk and fish.

• Vitamins and minerals. They are essential for skin and hair to look healthy and shiny. Most food we eat every day contain, although in different proportions.

• Fats. They are responsible for the formation of the hormones and cell membranes. They are found in pork, oily fish, oils and margarines.
Provide the necessary glucose to the functioning of the muscles and brain. The
provided mainly cereals and legumes.

• Fiber plant. Facilitates intestinal transit. It is found particularly in vegetables and legumes.

• Salt and sodium. Maintain constant blood pressure. Sodium appeared mostly in meat, milk and derivatives thereof.

• Water. It is essential for our body, which is composed by 65 percent liquid.

ACCORDING TO AGE
Include these foods in your daily diet ensures a balanced diet. But pay attention to these tips, since according to their age there nutrients that can do without and others that are vital:

• Before 20. Slim, but always under medical supervision. Still growing and it is very important to take care you do not miss needed calcium.

• Between 20 and 30. His skin is firm and strong. So the best time for dieting. When you lose weight, then take a balanced food.

• From 30. If it takes an active life, do not consume less fat and carbohydrates, but strengthen the supply of vitamins by eating more fruits and vegetables. In the event that the chair is the "sport" favorite significantly decrease the consumption of fats and carbohydrates and pour in sugar, for his body to not exercise needs fewer calories.

Different exercises to stay fit and healthy

Exercise! Join the gym or the facilities of a fitness club. Many institutions offer fitness rooms reserved exclusively for men or women.

"When it's best to exercise in the morning or at night? The best time to exercise is one that fits your schedule!

-Combine exercise with their most treasured priorities. Listen to the news in the morning, while doing floor exercise or go walking with a friend.

"Take a walk for charity. You make the exercise for a good cause.

"Exercise for bone health. Walking (or any other weight-bearing exercise) is a great event that helps you maintain good bone density!

-Get some exercise walking in the mall for 15 minutes before starting your shopping.

- Want to lose a couple of ribs quickly? Do sit-ups for their favorite television show to add some novelty to your exercise routine.

-Take a walk. Whether it is a path in the woods or on the streets of the city, explore the outside world, this also helps socialize and relieve stress.

-Schedule their workouts on the calendar and treat them as you would any other appointment.


-Enjoy the outdoors! Attack bike paths, playing a little tennis, or planning a picnic with family or friends at parks or recreation space.

-Measure each of your steps with a pedometer and see the distance traveled during their daily activities.

"Variety is the spice of life. Choose activities that make use of different skills and different muscles.

-Motivate to join a fitness course, either aerobics, spinning or kickboxing, you can have fun while training is serious.

Remember - whatever the diet, you should always measure the calories consumed and calories burned. Calculate the calories consumed from foods in your diet and compare you've burned during physical activity.

Burn calories and lifestyle

The speed at which your body burns calories is determined by the metabolic rate. The factors that affect metabolic rate include height, weight, genetic tendencies and the amount of lean body tissue or muscle. The calorie intake is affected by different levels of activity.

Those who perform many physical exercises may need up to three thousand calories more than the recommended daily average. People who have a sedentary lifestyle may need as less than the recommended daily allowance to maintain body weight.

Benefits of vegetables prevent disease

When grain legumes
Frequent consumption of vegetables, such as chickpeas, lentils and beans, prevents cardiovascular disease, colon cancer, diabetes, hemorrhoids and diverticulosis. This is his interesting nutritional profile.

• caloric intake.
Between 280 and 400 calories per 100 grams. Soybean and lupine are the most energy.

• Protein.
The protein content of dried vegetables, 20 to 25 grams per 100 - sometimes exceeds that of meat, but it's proteins are nutritionally higher quality. Rich in amino acid licina, legumes are deficient in methionine, an essential amino acid that if sulfur is abundant in cereals. That's why. The combination of legumes and cereals increases the quality of the protein intake: for example, a serving of peas with rice equivalent to a medium steak.

• Carbohydrates.
Their proportion ranges from 26% to 60% of soya bean, largely in the form of starch. The skin or skin of vegetables is generous in fiber-cellulose, hemicellulose and pectin. Hence, their intake promotes intestinal mobility and avoid constipation, as well as increased cholesterol.

The so-called soluble fiber is transformed into a gel that absorbs water and increases the volume of faeces, apart from capturing the cholesterol and bile acids in bowel, which prevents its absorption. The other type of fiber, insoluole, has a greater effect as a laxative and regulator of the intestines, increasing the speed of intestinal transit.

On the other hand, the glycemic index of vegetables is low and therefore did not shoot the blood glucose. This makes them a food suitable for diabetics. In addition, the legume produces feelings of satiety, which helps to control weight.

• Fat.
Legumes are poor in unsaturated fat or healthy, which ranges from 1 to 6%, except lupins (15%) and soybeans (20%). Among its fatty acids beneficial to health include oleic, the linoteico and alpha-linoleic.

• Vitamins and minerals.
They are a good source of vitamins B and have a notable contribution of calcium, zinc, potassium, phosphorus and magnesium. All vegetables contain two to three times more iron that came, but iron is a "non-heme" worst absorption of the animal. How to use it is combined with peppers, tomatoes and citrus, which carry the vitamin C needed for the takeover.

• Fitiquímicos.
The vegetables are rich in saponins, isoflavones and filatos, plant compounds very beneficial for health.

The apple does away with nausea in a pregnant?

To reduce the feeling of nausea and vomiting in pregnancy, it should be split intakes of food. According to some, are useful carbohydrates (mainly in the morning). Vomiting does not affect the pregnancy, neither the baby. An apple can be useful for some moms, but, instead, be difficult to accept others.

In a matter of taste there is nothing in writing. According to some pregnant women, peeled and grated apple helps a little. Anyway, after the stage of nausea and vomiting, manzana is the ideal food for the future mom, and that produces rapid sedation of hunger and provides very few calories.

The pregnant woman should eat twice?

No. Final and absolutely not.
During pregnancy, the effect of placental hormones, there is a tendency to transform the food they eat into body mass (fat). Therefore, even eating the same thing as always, the pregnant feedlot.

To be well nourished she and the baby, the future mother should only eat as usual, choosing foods rich in protein and minerals and avoiding the high caloric content. Throughout the pregnancy, will require a greater contribution of calories, but that does not mean eating for two.

Hamburgers nutritious?

Better than a hamburger?
A diet of sandwiches, according to experts, is more varied and balanced one based on 'burgers' or sandwiches.

• Specialists have warned repeatedly of the drawbacks associated with abuse of hamburgers. These provide a great feeling
satiety, but its effect happens very soon because of its high fat content coupled with its high energy.

• The bread is more like a hamburger bun that at a normal sandwich and, therefore, also has a higher fat content.

• The sandwiches, sandwiches made with bread mold, are more caloric, even if they have nutritional properties similar to those of normal bread. Its main drawback is the padding, which can not be as varied that it would be necessary given the small size and its weakness.

• According to nutrólogos, a balanced diet should be between 10 and 15 percent protein, 30 to 35 per cent fat and 55 or 60 percent of carbohydrates. This ratio is not met in the case of hamburgers or sandwiches, but in the sandwiches, since they can refill almost all products.

• If we have to eat many days' sandwich ', the chances of them allow us to alternative way to keep the nutritional balance needed for health. To avoid shortages of vegetables or sugar can accompany them with a good salad or a dessert.

Finish with obesity by exercising

Obese
Obesity is characterized by an excessive accumulation of fat that leads to an increase in weight over the limits considered desirable. Different studies have shown that physical exercise not only is useful for losing weight, but has a very important role in maintaining this loss over time.

Exercise helps burn calories, also helps increase muscle mass while also promotes fat loss. In addition, obese people consume more calories than the thin to perform a given physical activity.

Moreover, exercise increases metabolism, very important factor that does not provide the simple fact start a diet. With diet, metabolism, which makes it quite the opposite, slows down, and this is why weight loss can be very fast at the start of a diet and then slowly or virtually non-existent.

Therefore, any treatment for weight loss should no doubt be physical exercise along with eating habits more standardized.

How to calculate the calories burned each year

The tables showing how many calories burned to practice your favorite exercise in a given period is calculated by monitoring the amount of oxygen that, on average, an adult male breathing while performing a given activity, a specific intensity.

Researchers measured how much oxygen several times consumes the person studied. Each liter of oxygen we breathe, translates into 5 calories burned.

How do the tables in nutritional food products

Counts of the number of calories in foods is regulated by various scientific associations around the world. One of the most important is the FDA (Food and Drug Administration) in the United States. The procedure, no matter how simple it may seem, has to follow a lot of rules and evidence. Here we present a condensed version:

First split a serving of a food particularly in its three main components: carbohydrates, protein and fat, and weigh each of these parties, then applied the method known as the 4 +4 +9, based on the fact that each gram of 4 produces protein and carbohydrate calories, and each gram of fat 9. So for example, a food that has a gram of each of these components (carbohydrates, protein and fat), shall be deemed to have 17 calories (4 plus 4 plus 9, is equal to 17).

Hence, the FDA allows companies producing food subtract 4 calories per gram of fiber in your product, since according to their formula, fiber helps to discard that percentage of our body.

Foods low in fat fatten

Do not buy "low fat" Just because indicated on the label "Fat Free", we believe that we can eat everything you want.

Most desserts and food free or low-fat remain high in calories, thanks to all the chemicals they contain sugar and to maintain a sweet taste in the mouth.

Eat early eliminates overweight

Most of those who have problems of overweight consume nearly half the calories a day later than 6:00 pm.

Your body is prone to save more calories when you're less active, and is precisely after this time when we are usually less physical activity. Remember this rule: "between commas later, your diet should be lighter."

To avoid weight gain your food rations

A defect of us men is that we eat foods high in calories and in large quantities, such as french fries, chocolate, pizza and ice cream. Men tend to do away with how we see food in the refrigerator, while some women eat hands full, we do it in bags full.

So do not fall into the big lie of weight control. If in fact have that craving vanilla ice cream, be sure to serve with restraint and return to store the container in the refrigerator.

Recommendations between each exercise muscle

If it is unable to perform your routine exercises in the gym for lack of time or because at the last minute was presented some unexpected commitment, you can also perform some exercises at night or early the next day. Learn to burn calories in the comfort of your home.

We do not need or apparatus or Mancuernas, just enough that you propose a minimum time of 15 minutes to avoid losing your muscle condition. Try breakfast before doing your exercises and you can keep your energy throughout the day. The basic exercises to do at home in a short time, should cover at least one each muscle group. Most troops are as follows:

• lizards.
Four sets of 25 repetitions each.

• Funds.
It uses two chairs and supports on the edge of one of your hands and your feet on the other. Slow and climbs slowly; performs four sets of 20 repetitions each.

• Abdominal.
Make the same number of sets and repetitions that get used in the gym.

• Sentadillas.
Make as many as you can, but always keep your back upright during the movement, if you can add some weight, the better.

What do exercises for each muscle

Try something new.
Your body is more intelligent what you think. If you do the same exercises for weeks, your muscles will become accustomed, increasing their effectiveness in these exercises. How bad can this be? A lot.
When your body becomes familiar with a routine, learn to use less energy to do the same job. If you change your routine from time to time, replacing with other exercises, your body will not have time to adapt and thus burn more calories and you'll see better results in your muscles.

• More weight = stronger
It reduces the number of repetitions and the weight increases with the army you. Make sets of 6 to 8 repetitions takes much less time than making them from 12 to 16 repetitions.
If you do less repetitions, you can increase the weight with which you work, thereby increasing your muscle volume. Another advantage is that greater weight with the coaches, more lessen the possibility that someone else is using the weights you want, so you do not have to waste time waiting for that move the device you want.

• Stay on the move
Try what experts call "active recovery". Instead of resting after completing each set, during that time (60 to 90 seconds) performed aerobic activity, like running in one place, jump rope or do stretching exercises. In this way, you can combine your cardiovascular condition of your workout with weights, instead of making them separately.

Among series
• Do not let the bottle
We do not refer to alcohol, but your water bottle. Keep hydrated is important, but continued to make trips to the carboys of water or source of energy drinks, we lose much time.
Not to mention that many times you encountered a queue of sweaty athletes who came before you. Moreover, according to various studies, the better to be hydrated condition your muscles for an intense training.

• Meet the team
Sometimes you can spend more time knowing that the team using it. Since choose the appropriate weight and adjusts to the height and intensity you want, you're wasting time you can use to ejercitarte.
To avoid this, it is better to memorize or pointing with pen on your sheet routine, at what level you must adjust the weight and how you work in each appliance.
Rather than try three pairs of Mancuernas to do with what you accommodation, making the pair to indicate the weight with which always work.

• Stretch in a single movement
Many times, when we have very little time army in the gym, forget the routine of stretching, when it is a party that we should never ignore. In such cases, you can replace your routine for one year in which stretching several muscle groups simultaneously.
Acuéstate upside down and flexing rus legs until your heels touch your buttocks and hold hands with your ankles. Jala your feet gently toward your buttocks and hold that position. At the same position, jala the top of your body backwards, then gradually relax.

How to burn calories

• All day
Even when you have a busy day in your job, you can ejercitarte at the same time. There are many forms. The instructor Fernando Cañizares suggests a small rubber ball that can consistently pressure with the palm of your hand while you do another activity.
It is also good to avoid elevators as much as possible, ascends the stairs giving a stride for every two steps, this will give you a higher degree of difficulty. Another technique is to tighten and relax the muscles in your arms, legs and stomach from time to time.

• Concentration
Watch television or read a magazine while you army in the stationary bicycle can combat boredom, but unfortunately also avoids a full year.
A recent study found that several men, who saw television and magazines while exercising, showed much lower intensity than those who were concentrated in its exercise.
Several experts point out that the more you concentrate on the year you make, you better results.

• The ups and low
You can burn more calories varying intensity of your cardiovascular keep pace. Guíate by this method: ejercítate at a pace in which you can maintain a conversation without difficulty for two minutes, then increase the intensity either through speed or the degree of difficulty of the exercise you're doing, to the extent the you can keep talking but with difficulty (be careful not to sobrepasarte, you really have difficulty in speaking but never to breathe). It continues with this pace for a period of one minute and return to your previous pace. Be sure to do so under professional supervision.

• Wins 30 seconds
If you are a regular user of the road stationary, records your daily record of your rhythm. For example, if you run 5 miles at a pace of 6.30 minutes per kilometre and do not have much time to do your full routine, your speed increases at a rate at which travelled the same mileage but at 6 minutes per kilometre, and save 1.50 minutes (30 seconds per kilometre) and you can use that time in another year.

The benefits of swimming

• Benefits
Swimming not only invigorate the muscles in your shoulders, but also your arms and largely your back. It is an excellent way to acquire more physical condition. The chances of suffering any injuries are minimal, unless practices fixated on a surface shallow.

• Its disadvantages.
Swimming burning many calories, but not burning as much fat as in other sports. And since most of the effort you do it with the top of your body, swimmers usually have a torso, arms and shoulders tonic, but the same is not true from the waist down.

• The best way to practice.
None of two to three times a week, spends the first five minutes to swim free, another five minutes with just kicking a table, five more minutes of free swim and ends with another five minutes using only the top of your body.

Nothing in segments of 10 minutes. To burn a little more fat, comes once a week to the gym to ejercitarte by 30 or 40 minutes on the rowing machine and stationary on the scale. Keep your heart rate from 70 to 80 percent from its peak.

How to lose weight in fun way

In the summer many of us are concerned by kilitos over. The best way to lose weight, is a balanced diet and make exercise. It is burning calories we eat. When it comes to consider developing a physical activity, on many occasions, exercises and equipment of the gymnasium are not a good option for people who are not very motivated because it considered the boring, repetitive or impose any major physical or economic.

But there are more options, surely we all know one type of fun that did not associate with exercise and with much less weight loss: dancing.

In practise any kind of dance, while we burn calories fun, they are depending on the type of dance that we make and the time spent. The more body parts move, the burning of calories will be higher.

For example: for a person weighing 60 kilograms, practicing dance hall smoothly for 1 hour, you can lose 269 calories, while dancing in a nightclub in a strong loss would be 388 calories. To note good results, it is advisable to practice it at least an hour and a half hour a week.

There are different forms of dance, where you lose weight, almost without find, such as belly dance, hip-hop, cha cha cha, merengue, batuka, tango .... the more intensity and more time you spend, the more it will notice your body, not only in gradual weight loss, but also of liquids, toxins, reduce cellulite, improves the respiratory system, improves muscle flexibility and the cardiovascular system and helps prevent diseases, among others, accompanied by a sense welfare, since it reduces stress and anxiety, while we dance endorphins are released; our bodies and our minds will feel the benefit transmitting dancing.

What can perform in different environments: at home, at the nightclub, outdoors, in schools, gymnasiums and associations, which provide different forms of dance, with flexible hours.
You do not need many accessories, or large investments, only to have clothing and footwear comfortable and eager to enjoy. Always in any form must be careful to conduct exercises to begin warming and stretching and relaxation to finish, because it will avoid risk of injury.

If you think you are a person with no skills for dancing, thinks that the most difficult thing is to choose start, surely know someone who practised or a site close to home where you can start. Once in it, be positive, a rate Marcato and small goals, and everything will go smoothly. You'll see your progress every day, you motivated to carry out gradually and continuously, and appreciate the benefits in a very short time.

Dairy products fortify teeth

While calcium teeth used for training, this is not its only component; other minerals that exist in smaller proportions involved in its structure.

For all these reasons, today we speak more mineralization of teeth, that calcification of the same. Either way, a diet low in calcium acts negatively on dental health.

For example, cheese, is one of the best ways to get calcium, and one of the most beneficial foods for your teeth. Some cheeses can be very effective in reducing tooth decay, according to some research, the kind of cheese "cheddar" parked helps the remineralization of the tooth surface, and stops development of incipient caries.

In addition, it has also concluded that the cheese helps to rebuild these areas that have begun the process of decay under the action of acids, generated by bacteria that lie on the surface of the teeth to come into contact with food.

Moreover, calcium is important in the diets of pregnant women. The baby's teeth begin to develop between the third and sixth month of pregnancy. And to do this, you need 400 milligrams of calcium in the diet of the mother. If calcium intake is insufficient, the ore will be extracted from the bones of pregnant mothers and not their teeth.

During childhood calcium fortified oral health and also helps build strong jaws, teeth resistant to decay and above all, very healthy gums.

This kind of food, also contains protein, magnesium, phosphorus or a large number of vitamins. Those who have no cholesterol or overweight can consume whole milk products in moderation. While those who follow diets low in calories, have the opportunity to choose those low-fat or directly descremados.

Which is the best milk?

The only difference between nutritious whole milk and skimmed lies exclusively in its fat and therefore in their caloric intake.

• Whole. It is milk that has the highest fat content milk, with a minimum of 3.2 grams per 100 product.
Both its caloric value as a percentage of their cholesterol were higher in comparison with other presentations of commercial milk.

• semi. It is based on the partial withdrawal of fat. This varies between 1.5 and 1.8 grams per 100 milk.
The taste of skimmed is less intense and its nutritional value is lower due to loss of fat-soluble vitamins A and D, although the dairy industry tends to correct this decline enriching it with these vitamins.

• Desnatada. It keeps all the nutrients of whole milk except fat, cholesterol and fat-soluble vitamins. These responses are artificially by many trademarks to compensate for vitamin deficiency.
It is also found in some supermarkets ligth milk fortified with soluble fiber.
Doctors recommend consumption of skimmed milk in cases of obesity, diabetes, cardiovascular disease, liver problems and other situations that must be controlled in fat and calories in the diet.