Correct diet for your daily activity
Daily diet based on dietary guidelines recommended intake of six categories of food portions, the intake of nutrients species to complete. Whole grain-based food meals to provide the appropriate body heat can help maintain blood sugar, muscle and tissue proteins to protect internal organs. More choice of high-fiber foods, and promote physical health of the intestinal tract, can also help control blood sugar and blood lipids. Less fat, less salt, less sugar, eating more calcium-rich foods and drink plenty of water.
8 diet principles
Use the following eight principles, really enjoy the delicious food:
So, what else can you eat? In the process of fighting you to get rid of wheat, there are several basic principles, which could come in handy.
1 – Eat more vegetables: Category breathtaking vegetables, is the world’s best food! Vegetables are rich in nutrients flavonoids, cellulose, etc., each person’s diet should use it as a protagonist. Long before the agricultural revolution, by human hunter-gatherers to obtain food, objects collected including wild onions, garlic mustard (garlic mustard), mushrooms, dandelion, purslane (purslane), and countless plants. Anything that would say “I do not like to eat vegetables,” people make mistakes, because they can not tasted a variety of vegetables, vegetable only limited understanding of canned creamed corn and green beans.
2 – Eat some fruit: Please note that not “eat” fruits and vegetables. While diet experts and other people who follow conventional thinking, often fruits and vegetables on a par, but in fact the two are quite different foods. Unlimited intake of vegetables, but the fruit will be some restraint. Indeed, the fruit contains flavonoids, wholesome ingredients vitamin C, such as cellulose, but the fruit sugar content is too high today, especially those who come into contact with pesticides and fertilizers, conducted interbreed and hybridize fruit. High sugar intake of fruits throughout the year, will make a person absorb too much sugar, increase the risk of developing diabetes. I tell patients, a small amount of fruit, such as blueberries eight to ten, two strawberries, a few slices of apple or orange, are also acceptable, but if it is too much weight, it will stimulate blood sugar soaring. Berries, including blueberries, blackberries, strawberries, cranberries, cherries, fruit on top rankings, the highest nutritional value, minimal sugar. In contrast, banana, pineapple, mango and papaya high sugar content, especially the need to limit intake.
3 – Eat more raw nuts: raw almonds, walnut, American walnut, pistachios, hazelnuts, Brazil nuts and cashew nuts, are good (Brazil nuts) food, how much you can eat. This kind of food is easy to satisfy the appetite, rich in fiber, protein and monounsaturated fat, can lower blood pressure, reduce bad cholesterol (low-density lipoprotein particles, including small). Eating nuts several times a week, you can extend the life of two years.
4 – Over four grease: as long as healthy fats, it can be used liberally, such as extra virgin olive oil, coconut oil, avocado oil, cocoa butter. Avoid the use of polyunsaturated oils, such as sunflower oil, safflower oil, corn oil, vegetable oil (which can cause oxidation and inflammatory responses). Minimize cooking temperature, never fried, deep-fried because of extreme oxidation caused by glycation end products will be spawned and other harmful substances.
5 – Eat Meat and eggs: There are several new studies have shown that saturated fat is not associated with heart disease and stroke risk. Exogenous glycated end products of animal food is also controversial, such products may be hazardous to health, but saturated fat is innocent. On the other hand, when the cooking temperature as low as possible, to shorten the time, will help to reduce the intake of animal foods exogenous glycation end products. Should pay attention to when buying meat sources, try to pick the animals to eat forage, because omega-3 fatty acid content of more, less antibiotics and growth hormone content. To humane rearing environment, rather than like a Nazi concentration camp factory farms. Do not cook frying, because the high temperature oxidation of fat will produce glycation end products.
6 – Eat dairy: Enjoy a wide variety of cheeses. You can rest assured to enjoy full-fat cheese, such as Swiss cheese, clever of cheese (Cheddar), Steve Appleton cheese (Stilton), Xia Weinuo cheese (Crotin du Chavignol), edam cheese (Edam), Kang Ti cheese (Comté )Wait. Cheese can be good snacks, meals can also be a protagonist. Other fresh dairy products like cheese, yogurt, milk and cream, intake should be some restraint, one day does not exceed one
7 – Sporadic ingestion: olives, it contains green olives, Kalamata olives (kalamata olives), stuffed olives (stuffedolives), olives and olive oil, vinegar and so on. There are avocado, pickled vegetables (asparagus, peppers, carrots, tomatoes), and raw seeds (pumpkin seeds, sunflower seeds, sesame seeds, etc.), can be sporadic intake, allowing more diversified source of nutrition. You should also try not used to their own food, because diversity is one of the elements of good diet can provide a wealth of vitamins, minerals, fiber and phytonutrients. Many contemporary diet was unsuccessful, partly because of the lack of diversity.
8 – Beverages: Drink plenty of water is the best choice. Of 100% pure juice can drink a small amount, but other fruit juices and soft drinks on abysmal. Extracted from plant products, tea and coffee, you can rest assured to enjoy, whether to add milk, cream, coconut milk or whole milk, to choose from. If you want to speak for alcoholic beverages, the only really good for wine is red wine, which contains flavonoids, anthocyanins (anthocyanins), and is now very popular antioxidant resveratrol (resveratrol). In contrast, the main raw material is wheat beer, so there is no doubt can not drink do not drink. Beer usually contains a lot of carbohydrates, especially the more concentrated ale or stout. If you have celiac disease markers were positive, you do not drink any beer containing wheat or gluten ingredients.