Pay attention to the feeling of satiety, vary the sources of protein, favouring vegetables on each plate, our contributor outlines 10 simple rules for healthy meals throughout the year balanced
1. I expect to be hungry to eat
sounds obvious, but in practice, we eat rarely by hunger and often by reflex, habit, time schedules, or bored. However, wait until you are hungry to eat is essential: you will take much more pleasure to eat and you will be more receptive to signals of the fulness.
2. I eat slowly and I mince well
eat quickly, it is swallowing air, chewing insufficiently, and disrupt the message of satiety (full stomach) sent to the brain. In short, take your time, eat slowly, all the senses, enjoy the tastes, textures and smells! The fullness and satiety will arrive naturally faster.
3. I stop eating when I'm more hungry
there yet, it seems basic but there are few people who know how to do. We tend to eat beyond hunger, pleasure, desire, stress (finished your plate!) or by automation. By stopping to eat when you are hungry, you will save 'unnecessary' calories to your body, who knows perfectly appreciate your needs by sending you to the good times 'hunger' and 'satiety' signals.
4. I prefer foods with low glycemic index
i.e. those that cause least elevation of glycemia (blood sugar levels), the origin of insulin secretion (hypoglycemic hormone) which is also a hormone promoting fat storage. To do this, select complete and little refined foods (complete, Bran bread, cereals, brown rice, wholemeal pasta, dried vegetables...).
5. I eat vegetables at every meal
that they are raw, cooked in soup or mashed. They provide vitamins, minerals and the volume for negligible energy value. They thus reduce density calories from your meal (number of calories compared to a volume). In addition, the fibres they contain, forming a net around the food bowl, allow to limit the absorption of sugars and fats of the meal.
6. I measured the amounts of fat that I use for cooking
Exit the drizzle of oil at the bottom of the Pan or piece of butter in the pasta dish. Prefer to use a spoon (soup or coffee), and you limit to the equivalent of one tablespoon per meal and per person. The drizzle of oil is often too generous, don't forget that oil is the food the more caloric that exists.
7. I eat a source of (preferably lean) protein at each meal
meat lean, ham, eggs, fish... they are sources of protein, satiety and help combat do muscle mass often linked to plans weight loss.
8. I'm trying to have a fatty fish per week to the menu
salmon, herring, mackerel, sardines, trout... These fish are mines of cardio-protecteurs fatty acids and omega. Because pay attention to its line Yes, but not at the expense of his skin and his youthful, often altered by caloric restriction and lipid!
9. I am from beautiful plates
eating must be a pleasure and not a punishment! Take the time to prepare pretty plates, colorful and attractive. Eat 'good' will be still better than eating poorly this and even a cardboard tray. New kitchen restaurateurs have clearly understood!
10. I used and abused fresh herbs, spices and herbs
there still, the goal is to have fun by varying tastes and flavours. Indeed, pay attention to his weight is often synonymous with eating lean, but fat is a taste Enhancer. Do not fall into the trap of meals bland, to fill the fat by other flavors taste low calorie and so, coriander, basil, parsley, chives, herbs spices (curry, cinnamon, ginger, paprika) and spices (garlic, star anise, anise...) are champions all categories!
0 التعليقات:
إرسال تعليق