Warlock- Posted May 26, 2019 Posted May 26, 2019 Eating well, having routines for your free time and not neglecting any detail will allow you to feel better. And not neglecting any detail will allow you to feel better. Among Latin Americans around 66% have to eat outside the home, due to work or study commitments and, therefore, they are forced to turn the daily menu into an example of poor nutrition, according to the World Organization of health. This information should not be taken lightly, because poor nutrition can cause health problems. In fact, according to the same study, 50% of people suffering from high blood pressure, diabetes, heart problems and gastritis have developed these diseases due to poor eating habits, sedentary lifestyle and emotional stress. To prevent you from falling into this group, Dinero presents the 20 habits to lead a healthy life, which were selected with the advice of doctors, dieticians and physical trainers. Feeding There are all kinds of diets, some good and some bad. And you have the power to decide which way to go. The key is knowing how to eat a balanced diet. 1.Variety Feeding The proportion of different foods in the diet will make this set more or less healthy. You should try to mix the food groups (fruits, vegetables, cereals, carbohydrates, proteins and fats) preserving and not eliminating any. In addition, the priority should be for proteins, fruits, vegetables and cereals, and not for carbohydrates and fats. 2.Eat vegetables Vegetables provide vitamins, minerals and fiber. It is recommended to consume vegetables in the afternoon and evening. A good dietary habit is to start meals with raw foods. Increasing the consumption of fiber in the diet prevents high cholesterol, colon problems and constipation. Prefer fresh salads to the cooked ones. 3.Moderate the consumption of meat and fish The daily intake of protein needed for a balanced diet should not exceed 15% of the total energy intake. Meat and fish are not the only sources of protein. The balance can be obtained from the proteins of the legumes (soy, lentils, chickpeas); dairy products (fresh cheeses, yogurt); eggs (in moderation) and nuts (almonds, hazelnuts, nuts). 4.Include the egg The egg protein has an excellent composition in terms of essential amino acids, as well as a good digestibility. In fact, the egg contains almost all the essential nutrients for humans (it serves for the maintenance of ocular function, protection of the skin, cell membranes, neurons and metabolism). A person in good health can consume an egg a day. 5.Fair point of sal To obtain a reduction of salt in the meals the aromatic herbs used in the salads and vegetables, or the lemon juice are of great help. Another resource is to cook the vegetables with very little water or steam. Thus they preserve their full flavor and their mineral salts. If you use salt, natural sea salt is preferable, because it provides magnesium that regulates metabolism and is important in the process of bone formation. 6.Do not eat after hours All diseases have a metabolic component, so they are susceptible to beneficial or harmful modifications through food and nutritional mani[CENSORED]tions. A normal diet for an adult is about 2,000 calories a day. The logical thing is to distribute them in the three daily meals by varying the diet and eating between meals healthy foods (yogurt, cheese, fiber cookies, cereals, fruit). The food of the night should not be less than 25% of that daily intake (500 calories) and should always be done. All diseases have a metabolic component, so they are susceptible to beneficial or harmful changes by means of food mani[CENSORED]tions and nutritional A normal diet for an adult is about 2,000 calories a day. The logical thing is to distribute them in the three daily meals by varying the diet and eating between meals healthy foods (yogurt, cheese, fiber cookies, cereals, fruit). The evening meal should not be less than 25% of that daily intake (500 calories) and should always be done. 7.Consume vitamins and minerals with moderation The needs of vitamins and minerals, present in most foods, vary according to the individual. These serve as antioxidants, to strengthen muscles, for hair and even to maintain a good mood. Calcium, for example, prevents arthritis, high blood pressure and colon cancer, among others. However, vitamins such as A, D, E and K accumulate in the body and are not easily eliminated, which can even cause constipation. Its use as a medicine is justified, under medical supervision, if the person suffers from any disease or lacks any of these nutrients. 8.Organize your time Prioritize your activities and order in an agenda what you should do according to its importance. Identify your hours of higher energy and thus develop the activities that demand more effort in this schedule and reserve the least energy for rest or hobbies. Also, plan your time hour by hour including meals, social life, rest or exercise. Be realistic with your time and set a goal to leave productive leisure time. 9.Exercises inside the office If you do not have time to leave your office, there you can go down stairs, even two or three floors. This is a good exercise and it will only take 15 to 20 minutes. You can also walk to your appointments or even to your home. If you can not do it every day, doing it two to three days a week is a good idea because that is how you would be doing the minimum physical activity of 30 minutes recommended by specialists. 10.Take rest times If you can not devote time to exercise or hobbies, the least you should do is take periods of 30 to 40 minutes of rest in the office, or go out and have a coffee. First, because people who sit in front of the computer all day can suffer back, spine or neck problems, although they have never suffered and even the eyes can be affected. Similarly, being very tired, your productivity in the office will not be the same. Added.Exercise routine Physical activity of at least 30 minutes is recommended every day. If you do not like gyms, you should practice some sport. The most important thing is to develop a routine. Exercise is positive, because it gives you energy, tones up your body, reduces stress, helps you sleep better, keeps the digestive system healthy and, as the body uses oxygen and nutrients effectively, the immune system improves.
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