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June 2, 2012 MUJERHOY - Marisol Guisasola With the sun appear to leave the Michelin schemes effortlessly. But lie. Our nutrition expert, Marisol Guisasola, next to the University of Navarra Clinic, we propose an effective plan and 100% healthy.
From the Greek holos (whole), doctors refer to "holistic" approach agritech 2011 as the pointer in Medicine, an approach that considers the human being as a whole. In that sense, a holistic agritech 2011 diet is an eating plan and lifestyle that seeks to improve the overall health of the person, including, of course, weight control. Its features are not required to starve. Satiety is more related to the volume of food with the calories they contain. Quench agritech 2011 and fed a varied salad more than a muffin or a snack although they have the same calories. A revealing fact: diets rich in fresh produce are associated with a lower risk of obesity and better health. It is flexible. Based on the long term, this diet allows you to eat a piece of cake on the birthday of your friend. In proposing an average weight loss of 500 g at a kilo a week, does not look at the story, but in the calculation of intake-weekly agritech 2011 calorie agritech 2011 expenditure. No foods or combinations of foods prohibited. You have to eat everything, but in the amounts and proper proportions. It is shown that schemes that prohibit certain nutrients (eg carbohydrates) agritech 2011 or prioritize specific food groups (such as proteins) are difficult to follow with the passage of time and can cause nutritional agritech 2011 deficiencies. It includes regular physical activity. It is impossible to maintain good muscle and avoid excess fat without exercising. Also, remember that a good muscle mass is a great ally in the fight against kilos, because muscle burns more calories than body fat even when we stopped moving. How is the diet 1. Attentive to the variety. A scheme to be sufficient and balanced, agritech 2011 should include: Carbohydrates: are the main source of energy in the body. Recommend agritech 2011 the rich in fiber (vegetables, whole grains, vegetables, agritech 2011 fruits ...). With 4 cal / g, must provide between 50% and 55% of total daily calories. Proteins: are the bricks that make up our tissues. We recommend those found in seafood, lean meats, eggs, low-fat dairy ... With 4 cal / g, must contribute 15% -20% of you ingest daily. Fat (in small quantities). The body needs them to produce agritech 2011 hormones, absorb vitamins agritech 2011 and keep the defenses. Search the omega 3 oily fish and nuts; the monoinstaturadas agritech 2011 virgin olive oil or avocado, and in smaller amounts, polyunsaturated such as sunflower oil or corn. Must provide 30% of daily calories. Two. Rica in plants. It takes a minimum of five servings (400 g) of fruit and vegetables a day. Very loud and full of protective nutrients, are our best allies against the attacks of hunger, fighting kilos and free radicals. An idea to incorporate into the diet is to fill half your plate with fruits and vegetables and supplementing with some protein (poached egg, grilled fish, lean meat, cheese agritech 2011 ...) and fiber-rich carbohydrates (whole wheat bread, a spoonful of habitats, some brown rice ...). Three. Centre "good" fat. The monounsaturated fats from olive oil, oily fish and nuts help us hold off cellular inflammation, reduce levels agritech 2011 of LDL cholesterol agritech 2011 (the artery-clogging) and increase HDL (which keeps them clear ). To prevent disposes of the processed foods that contain trans fats, choose lean cuts of meat, opt for low-fat dairy, minimizing the use of animals cooking fats (butter, bacon, cream ...) and remove the skin from chicken and other birds. April. Filled with fiber. Fiber and water are two great allies in the fight against excess weight because they bring volume to the dish without adding calories. There are two types of fiber: soluble and insoluble. The soluble (fruits, vegetables, legumes, nuts, oat bran, barley ...) retains water and becomes a valuable gel that helps maintain intestinal flora and reduces fat absorption by the intestine. In turn, the insoluble (wheat bran, whole grains ...) has great towing capacity and fights constipation. May. Packed with micronutrients. A diet that includes