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Философия питания


Философия питания

В вопросе питания не существует «волшебной формулы». Подбор рациона зависит от многих факторов: от уровня физической и психологической нагрузки, от эмоционального фона, от климатических условий и, наконец, от Ваших целей. Например, для увеличения продолжительности жизни следует употреблять гипокалорийные рационы, а для интенсивного функционирования требуется пища с высокой энергетической ценностью. Но, несмотря на различия в условиях и стиле жизни, существуют принципы питания, помогающие одновременно поддерживать форму и получать необходимую энергию.

Основная проблема лишнего веса - это как раз отсутствие философии питания, что связано с национальными традициями российской кухни, нашим менталитетом "каждый раз как в последний". Также усугубляет ситуацию расцвет рафинированных продуктов, полуфабрикатов и продуктов быстрого приготовления. Философия питания должна формироваться в детском возрасте, взрослому человеку изменить ее сложнее, но все же это необходимо, хотя бы ради наших детей. Достижение успеха в борьбе за снижение массы тела сопряжено с существенными изменениями в поведении. Эти перемены касаются таких значимых сторон повседневной жизни, как физическая активность и пищевые привычки. Подобная перестройка требует постепенных и долговременных изменений образа жизни. Чтобы решиться на столь серьезные шаги, необходимо иметь вескую причину, очень сильную мотивацию. Иначе трудно будет терять вес, а еще труднее — удерживать полученные результаты.

Философия питания включает в себя культуру питания, понимания пользы и вреда различных продуктов на организм, внимательное отношение к своему здоровью. Только через бережное отношение к собственному организму, приобретая знания в отношении своей физиологии, каждый человек учится жить в гармонии с собой. Это позволяет обрести стройную фигуру и делает здоровое питание нормой жизни.

Неправильное пищевое воспитание и неправильное пищевое поведение человека, то есть отсутствие культуры питания, приводят к нарушениям регуляции аппетита. Из этих ошибок наиболее распространенная – переедание одних типов пищевых продуктов и недоедание других.

Если вы точно решили худеть, то надо это делать с удовольствием. Вы должны выработать для себя такую концепцию жизни, новую идеологию, согласно которой все, чтобы вы не делали, идет вам только во благо.

10 ШАГОВ НА ПУТИ К ЗДОРОВОМУ ПИТАНИЮ (по М.Королевой):

1.Помните, что пища является не только поставщиком энергии, но и обладает лечебными свойствами. Питайтесь осознанно.

2.Постепенно исключайте из рациона белый сахар и отбеленные крупы (включая муку). В природе эти продукты не являются белыми! Заменяйте их теми сортами, которые как можно меньше обработаны: белый сахар заменяйте медом или кленовым сиропом, вместо столовой соли используйте морскую соль и измельченные морские водоросли.

3.Заправляйте салаты не майонезом, а комбинацией из оливкового масла, лимона и свежей зелени таких трав, как базилик, тимьян, орегано.

4.Пейте как можно больше простой негазированной воды. Никогда не допускайте чувства жажды. Она возникает тогда, когда процессом обезвоживания организм охвачен уже на 80%. На каждые 450 г массы тела должно приходиться не менее 14 г воды для нормального функционирования организма. Обязательно каждое утро начинайте со стакана воды.

5.Завтрак — самый важный прием пищи, который должен обеспечить около 25% общей калорийности дневного рациона. Лишенный завтрака организм испытывает стресс и начинает использовать энергию, полученную во время обеда и ужина, для создания жировых запасов. Не пропускайте завтрак!

6.Помните: есть надо тогда, когда чувство голода еще не подступило. Только в этом случае вы можете есть не торопясь, наслаждаясь вкусом пищи. Именно в таком режиме мозг четко перерабатывает информацию о степени насыщения.

7.Включайте в свой пищевой рацион пряности и пряные овощи, обладающие свойством сжигать жир: петрушку, укроп, мяту, чеснок, лавровый лист, чабрец и шалфей, корицу, гвоздику. Таким свойством обладает также и сок лимона, грейпфрута, сельдерея.

8.Если вы жарите пищу, то используйте воду вместо масла. При жарке образуются свободные радикалы (способствующие старению организма). Добавляйте масло в конце тушения или к готовому продукту. Всегда используйте масла холодного отжима и не останавливайтесь только на каком-либо одном виде: попробуйте льняное масло, масло тыквенных семечек, кунжутное масло.

9.Старайтесь есть 4 — 6 раз в день и в определенное время. Не пропускайте ни одного приема пищи. А вот вечером дайте возможность своему организму отдохнуть. Процесс пищеварения — это тоже работа.

10.Навсегда откажитесь от следующих милых сердцу привычек:
-есть от нечего делать, чтобы убить время;
-есть во время просмотра телепередач, фильмов и т.д.;
-есть все, что лежит у вас на тарелке;
-подъедать остатки с тарелок домашних;
-готовить к трапезе много блюд и «пробовать» каждое;
-заедать каждую трапезу десертом или хлебом.

Двигайтесь как можно больше! Быть ленивым — это скучно! Выбирайте общение с позитивными людьми. Делитесь новоприобретенными знаниями со всеми, кого любите. Берегите и поддерживайте свое здоровье!

Материал подготовила врач-диетолог Яшкина Л.Б.

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Entire play, scored 28 points 6 rebounds and 10 assists inside Treasury, 6 of 11 three-point <a href=http://www.kdshoes.us.com>kevin durant shoes</a> images. 24 points and 3 rebounds, two assists, Owen has scored 17 points within the first half, he scored seven points in the second half. Facing the big four on the mighty, and only Jordan Owen in one-on-one win garage have chances, but today's garage to accomplish better.

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Finals previous season,

Finals previous season, Arsenal's performance <a href=http://www.kdshoes.us.com>kd shoes</a> isn't very ideal, although the information well, but the efficiency just isn't high, and his back pass error, defensive irvine was produced key 3 points have become a "black spots" minute, apparently, in hope that in this to prove himself.

Absolutely no, after the opening, the three points from the database and didn't struck two shots, on the contrary, the knight three points would hit numerous over there. Garage or concentrate on defense, he para including lebron, Irwin, JR., continues to be people already, also have got successful prevention.

In moving past, did well in the Treasury, the ball into a teammate are fed appropriately, but Mr Chu in numerous opportunity attack. 04 seconds left in the first quarter, garage dribble for the frontcourt, rhythm, but they are confident the take several steps away from the three-point line and it's necessary to make <a href=http://www.curry-shoes.com>curry shoes</a> moves, the ball! This is also the warriors in the 1st 3-pointer today. Soon, the Treasury and using second chances about the right side of the camp again in a 3 items!

It is worth mentioning which the opening, the garage correct arm was wearing a new black gear, it is additionally because his right elbow in the game before the old injury includes a relapse, however, with the game, he has to take off protective devices. Gear, it seems, has affected the handle, before he took off while i feel much better.

With against lebron James, the defense does very well in their Arsenal, but after he was lebron was a knocked out, the referee has <a href=http://www.stephencurryshoes.us>stephen curry shoes</a> blown the garage preventing foul, garage on the bottom is various, make action on the referee said lebron knee.

In breakthrough, garage is additionally a difficult moves, all sorts of people all the means up his defense, including lebron, but Treasury first in many dazzling dribble move Thompson, immediately after air and rival accident cases, the hard to score.

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