The principles of good nutrition!
Proteins : must be one to two times a day to eat meat, fish or egg first. Fish is recommended twice per week, red meat is one to two times per week and the rest – meat, pork or poultry and egg – eating alternating. Certain foods promote satiety: protein (meat, fish, eggs) and dairy products. Foods rich in fiber, such as cereals and bread full have the same virtues.
Take a snack : this pause is indeed beneficial to rebalance took lunch on the go and provide the energy needed to continue her day. Can be eaten bread, cereals, cookies from time to time, a laitage and a fruit. It is also the opportunity to drink a hot drink, according to his taste, fruit juice in lieu of the fresh fruit and water. A perfect lunch consists of a juice of orange, a slice of bread a yoghurt and spices.
The best way of cooking : is the pressure cooker for vegetables and cooking steam which preserves the nutritional qualities of food. The ideal is a short steaming in a pressure cooker.
Cooking in butter or oil : foods have the ability to absorb fats. In General, better therefore avoid the firings extended in a bath of frying pan with too much fat. For cooking at high temperatures, prefer oil. Book the butter to a sauce.
Avoid deficiencies : sure to consume each day five fruits or vegetables and three dairy products. At each meal, also plan starchy foods, cereals and bread (full): they guarantee a good energy input.
Good food associations : some combinations can be beneficial to the organism. For example, in a same meal where one will find lenses and kiwis, vitamin C in fruit potentialisera assimilation of iron in pulses. The same principle can be applied to vitamin D contained in fatty fish and egg yolk, combined with calcium from dairy products.
Bowel problems : it is recommended to limit fruit and vegetables, but everything depends on the groups of fruits and vegetables that is consumed. Thus, vegetables too rich in fibres (dried vegetables, green cabbage or artichokes) are prohibited. On the other hand, be preferred rich fruits in pectin (raw or cooked Apple) or transit (ripe banana) regulators.
Frozen fruits and vegetables : retain their nutritional value and can even have more, because they are handling and washed in factories located on the same premises of the production. This means that they are cleaned and frozen immediately after the harvest, which ensures that the content of vitamins. To keep all of the nutrient values of the fresh fruit and vegetables, should consume them as soon as the purchase and do not let them soak to reduce vitamin loss.
Meat and fish : there are no results on the meat. However, it would seem that the freezing of fish results in alteration of acids Omega- 3 .
Stay in shape when you follow a plan : to keep his tone, he must eat sufficiently and regularly without undue restriction, either three or four meals a day, starting with a breakfast consisting of. To be satisfied (e), it is important to eat in the quiet and well chew .
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