weight loss info

In conception there are «10 steps to the healthy feed», offered by the scientists of the State research center prophylactic medicine, NII of the RAMN feed and Moscow regional cardiologic center, there is no nothing sensational. However if to take her on the armament, stopped up in her the principles will help any from us not only to normalize the weight, but also save a health and cheerfulness on long years.

Step first

The healthy balanced diet must be based on various products, mainly vegetable (but no animal) origin.

There is none product which would provide our organism by all necessary matters. The exception is only womanish pectoral milk which replaces to the child all other products to 6 months. Therefore the feed, scientists insist, must be maximal to various. Observance of the special diets it is possible only on recommendation of doctor.

Step second

Bread, dishes and food products from groats and macaroni wares, potato expediently is in a day once or twice, in every eating. The more than half of day's ration of feed must be covered due to these products.

Scientists do not agree with the wide-spread opinion, that these products — only energy source and carbohydrates. In them there is also the great number of other necessary for a health matters: food fibres, mineral connections, vitamins of group In and With.

By a mistake, in opinion of scientists, and assertion, that these products are instrumental in the deposit of fat. Actually maintenance of energy in starch far less than in the same quantity of fat or alcohol. To majority recommend to use more of bread in food, it is better black and from the flour of rough grade.

Step third

Various fruits and vegetables must be used once or twice in a day in a quantity more than 400 grammes additionally to the potato. Consumption of vegetables must exceed consumption of fruits. Garden truck — source of antioxidants, folievoy acid, iron, vitamins and minerals, which lower the risk of development of the promoted pressure, atherosclerosis and other serdechno-sosudistih diseases.

The preference follows to give to the vitamins and other useful matters from natural sources, but not from pills or BADov.

Step fourth

With low maintenance of fat and salt (yogurt, sour milk, is raw, yoghurt) it follows to consume milk and milk products daily. Children, teenagers and women, especially need milk products.

If a man does not use milk products, it follows him to plug in a ration other rich in a calcium products — fish (pilchards, salmon), rifle-green sheet vegetables.

Step fifth

Portions the meat, fishes or birds must be small. Quantity of such meat products, how sausage, sausages, pates, is, it follows to limit.

An adipose is instrumental in the rise of level of cholesterol of blood and increase of risk of ischemic heart trouble. In the lecture of the experts CARTFUL, devoted to the problems of cancer, it is recommended to use no more than a 80 g red meat in a day.

Step sixth

Consumption of fat, including contained in products (meat, milk and dr.), must make from 15 to a 30% day's calorie content of food. It is better to prepare food on a pair, boiling, baking or using a microwave stove. It follows to decrease addition of fats in the process of preparation of meal.

The special attention is now spared to fat acids which enter in the complement of consumed by us fats. They are:

• saturated (NGK) — in a creamy butter, hard margarines;
• polinenasishennimi (PNGK) — in vegetable butters, fish and some soft margarines;
• mononenasishennimi (MNGK) — in olive, rape and peanut oils.

Are most useful MNGK, especially from an olive oil. They possess antioksidantnimi properties and protect the cholesterol of blood from oxidization. The recommended consumption PNGK must make about 7% from day's ration, MNGK — 10-15%.

Step seventh

The preference follows to give to the diet with low maintenance of sugar — no more than a 10% day's ration. Products containing a lot of sugar are an energy source, but are not the necessary component of healthy diet. Sugar is instrumental in development of caries. Scientists recommend to drink water, but not sweet drinks.

Step eighth

Common consumption of salt, including the salt, contained in a bread, canned products and pr., must not exceed 6 g (a 1 tea-spoon) in days. It is recommended to use salt of yodirovannuyu. Surplus consumption of salt is associated with the promoted arterial pressure.

It is not recommended to eat canned, salt, smoked products daily. It follows to salt food moderately, and for the improvement of taste to add herbages and spicinesses.

The deficit of iodine is widespread pathology, especially among children and women. Yodirovannaya salt will provide the prophylaxis of the diseases caused by the deficit of iodine.

Step ninth

Ideal mass of body must correspond to the recommended scopes (index of mass of body from 18,5 to 24,9). It follows to support the moderate level of physical activity.

Index of normal mass of body, or the Ketle (IK)index, it is possible to define on a formula: IK = weight (kg)/the growth (ì)2. We will assume, weight at you — 80 kg, growth — 1,65 m. We erect growth in a square — 1,652,poluchaem 2,7225. Now weight we divide 80 kg on 2,7225, result — 29,38. Index from 25 to 29 — certificate of superfluous weight — your case. And exceeding 30 signals about obesity. Than index is higher, the superfluous weight is anymore.

Surplus accumulation of fat in area of stomach presents the greater risk for a health, than surplus his accumulation in area of thighs, because is associated with the promoted pressure, saccharine diabetes and early development of ischemic heart trouble.

If you want to become thin, it follows to do slowly, changing the ration of feed and multiplying motive activity. Safe rate of loss of weight — 500-800 grammes in a week. It does not follow to adhere to diets with sharp limitation of such products, how vegetables, fruits, bread and potato, are.

Step tenth

Consumption of alcohol must make no more than 2 portions in a day (one portion — a 10 g clean alcohol). At the daily use of alcohol it follows to hold back from his reception at least one day in a week.

The side effects caused by consumption of alcohol are related to his influence on a brain, liver, cardiac muscle, intestine, pancreas, nervous system. Alcoholic dependence results in the deficit of vitamins and mineral matters.