Diets: what to do for a better living

Hello everyone. This article has been translated using Google… the original version can be found ad Le diete: quale scegliere per stare in buona salute?.
We talk today about diets, a subject that, after any period of celebration, is certainly of great interest for everyone. The purpose of this article is primarily to bring order in all the informations that can be found around on the net, taking obviously into account the authority of the website that publishes that information. The information herein are not attributable either to recommendations or to doctors requirements. If you need a particular diet go and see a doctor! For now I write down a few lines, as I meet new information on internet, I will expand this article.

 

  1. Wild diets, skipped meals, prolonged fasting are increasingly more harmful than effective, introducing even serious metabolic disorders that may degenerate into real diseases.
  2. A good diet is a balanced diet: ie it must contain all the nutrients in the right proportions. The nutrients are divided into carbohydrates, proteins and fats. Here is the right proportion [source: http://www.ministerosalute.it]
    1. Calories from carbohydrates 55% -65% (of which 15% sugar)
    2. Calories from Protein 10% -15% (equally divided between animal protein and vegetable)
    3. Calories from fat 20% -30% (equally divided into saturated, monounsaturated and polyunsaturated)
  3. Piramide alimentare motoria If we want to follow a proper diet simply, it is useful to have clear the division of foods into classes depending on the type of nutrients they contain. These categories are: Pasta, bread, potatoes, rice and cereals (carbohydrates); meat, fish, eggs (animal protein); legumes (protein plants); milk, yogurt and cheese (protein of high biological quality and fat),fruit and vegetables (minerals, vitamins and antioxidants);condiments, alcohol and sweets (rich of fat) [source:http://www.ministerosalute.it]. The correct proportions of various foods are often represented as the food pyramid. I found a nice image on wikipedia.
  4. Fats are our energy reserves and we certainly can not do without them. Our bodies produce 1kg of fat per 9000 kcal. If the goal is to lose weight it is necessary to introduce fewer calories in the body, and consume the fat present with a good physical activity.
  5. Always prefer vegetable fat than animal fat animals; saturated fats are solid at room temperature, while unsaturated vegetable fats are in liquid form. Many cardiovascular problems are generated by an accumulation of grease on the walls of veins and arteries; evident that this accumulation is easier with fats that tend to stay in solid form (such as animal fats). If you check the labels various types of oil you will see that in many vegetable oils, the presence of fat saturated is low (except for the tropical oils).
  6. Eat at least 5 portions a day of fruits and vegetables [source: http://www.5aday.com]. Plants contain many substances important for our body, first of all vitamins. They are an excellent source of minerals and antioxidants. The most important is that our bodies need to introduce these substances with food, because it is able to synthesize.
  7. Follow a diet rich in antioxidants, to prevent premature aging of cells and decrease the likelihood of even serious diseases. [source: http://www.my-personaltrainer.it]
  8. Eat legumes with cereals in the same meal. The proteins those found in legumes and cereals are complementary; eating together the two foods you have a balanced protein and good value nutrition. [source: http://www.coldiretti.it]
  9. For a healthy person has recommended consumption of about 30-35 grams fiber per day, contained in fruits and vegetables.
  10. Polyunsaturated fatty acids (omega 3 and omega 6) are not synthesized body and must be introduced with the diet.
  11. Beware of fried food: oils seasoning subjected to high temperatures develop irritants and toxic to the body as free radicals; Furthermore, the high temperature degrades the vitamins. Many foods, if fried, absorb a lot of oil, making us eat much more fat than we had anticipated. [source: http://www.ministerosalute.it]
  12. To lose weight you must be able to satiate without introducing too many calories, so try to prefer those foods that contain much without satiate too many calories. Generally these foods are whole foods and foods with a high water content.
  13. Prefer steaming [source: http://www.wikipedia.org]: apart from the fact that it restricts the use of oil, it also has the advantage of not dissolve the vitamins and minerals in water which is then thrown. Furthermore, using a pressure cooker, the quantity of water heat is less, and the temperature must be maintained for a time less … a great savings!
  14. Eat a variety of different foods. Diversifying the diet is a risk of excluding important nutrients contained only into specific foods. If you try to read this article, you will notice that foods of the same category such as cereals, can be very different and all highly successful from the point of view of nutrition.

Apart from the link I already highlighted as sources, let me tell you some links I liked is that they can be useful in achieving abalanced diet or to understand what actually is a balanced diet:

And finally, please remember that a good physical activity is essential and should not be neglected!

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