Come organizzare una dieta – consigli pratici per nutrizionista

organizzare una dietaSangue mi allagata quando ho sentito che per perdere peso solo “mangiare meno e fare più movimento”. Purtroppo, nella maggior parte dei casi, non è sufficiente. A volte questa raccomandazione può anche danneggiare, perché lascia il antisemitism pericolosamente grande:

  • Dal mangiare piccole quantità di cibo per la perdita di peso, può se mangio ancora meno, pozytywne più veloce?
  • Il fatto, mangiando molto poco si perde peso molto rapidamente. È solo che dopo il gratisie di perdita di peso si ottiene più tardi questi chilogrammi con una vendetta, cibo sano hejtujesz e convulsioni get alla vista di un cocktail di Kale;).
  • Non deve essere simile. BA! Non dovrebbe assomigliare.
  • Dimagrante intelligente si preoccupa per il tuo psychę, cosa non di seduti da eccesso di sedano e una carenza di cioccolato. Perdita di peso intelligente prende in considerazione vostre attuali capacità, esigenze, risorse.
  • Perdita di peso efficace e intelligente non si tratta di mangiare meno.
  • Perdita di peso efficace e intelligente è mangiare allo stesso tempo – meno di quanto si brucia, ma ancora di più di quanto il tuo corpo ha bisogno per sopravvivere.
  • Oggi vi dirò circa gli aspetti più importanti di una dieta di riduzione successo per il profano.

Avviso importante: tutte le immagini dell’articolo mostrano i pasti della mia dieta “Da the STORE”. Vendita di estate continua domenica, successiva dieta scompaiono dal negozio e attesa per la stagione primavera-estate:). Dietista prezzo ridotto derivano dalla necessità di sostituzioni per frutta e verdura stagionali. Non abbiate paura di nulla – un elenco delle sostituzioni che troverete in bonus gratis “dieta manuale del proprietario”.

  • Come organizzare la vostra dieta per bruciare i grassi
  • Prima di iniziare concentrandosi sui dettagli, assicurarsi che il zadbałeś dell’aspetto più importante di una riduzione dieta: negativo bilancio calorico.
  • Determinare il metabolismo totale eg. utilizzando la mia calcolatrice CPM (lato destro)
  • Moltiplicare il risultato sopra * 0,8 per calcolare l’80% del metabolismo totale
  • Controllare l’altezza del deficit da CPM sottrarre il risultato dal punto di cui sopra
  • Assicurarsi che il disavanzo è superiore a 500 calorie – solo allora possiamo parlare di una dieta efficace
  • Se il disavanzo è minore di 500 kcal -> aumento l’attività, non ucinaj calorie da mangiare sotto il PPM (metabolismo basale)

Aumentare l’attività, ad esempio:

  • ulteriori passi
  • lo stretching mattina
  • 20 minuti di divertimento con il vostro cane
  • 15 minuti sulla corda
  • ballando al 4 canzoni preferite

… Non è necessario pianificare immediatamente una formazione alla maratona. Cominciare la pace in modo diverso rispetto al solito. Se si tenta di aumentare l’attività senza ribaltamento vita sottosopra.

Parti davvero importante di una dieta sana

Omega 3

Per il cervello! Miglioramento della memoria, concentrazione, ridotto rischio di malattie neurodegenerative.

Per il basso livello di colesterolo LDL e colesterolo HDL superiore-si migliorerà il lipidogramma, così si riduce il rischio di infarto e altre malattie cardiovascolari

Che altro? Come pali, abbiamo un’enorme tendenza a mangiare più omega 6 che sarebbe consigliabile. E dovete sapere che il corretto rapporto di omega 6 e Omega 3 (5:1) è molto importante.

Colpite il rapporto di omega 6 e Omega 3, è quella in cui omega 3 è zdecydowaaaaaaaanie a meno di omega 6. Esattamente come appare nel caso la dieta polacca. Perché è così importante?

Poiché ha interessato il rapporto di questi acidi, migliora l’infiammazione nel corpo (in dietologia più bello che questo è chiamato “potenziale prozapalnym). Quindi prima di dare se stessi credo che glutine aggrava l’infiammazione nel corpo, concentrarsi su qualcosa che abbiamo testato e dimostrato in numerose fonti molto affidabili.

Mangiare più omega 3! Per il cervello, per serducha, per la prevenzione e il trattamento migliore di malattie in cui c’è l’infiammazione.

Le principali fonti di omega 3:

  • olio di semi di lino
  • noci
  • pesci d’acqua salata oleoso
  • ristoranti di pesce
  • Semi di lino – nostro superfood polacco
  • semi di Chia
  • semi di soia

Gli Omega 3 sono sensibili alla luce, aria e calore. Maggior parte dei training di omega 3 con freddo pasti consumati.

Fibra dietetica

  • Per una maggiore sazietà dei pasti-se si sente eternamente affamato, aumentando l’apporto di fibre aiuterà a aumentare la sazietà
  • Più fibre prolunga l’assorbimento dei carboidrati dal cibo in modo che lo zucchero nel sangue aumenta più lentamente, e hai meno desiderio per i dolci dopo un pasto e durante il giorno
  • Più fibra = più colesterolo di HDL, che è un minor rischio di malattie cardiovascolari

Per ridurre il rischio di insulino-resistenza e diabete

La fibra migliora la peristalsi (Nota Se si aumenta la quantità di fibra nella vostra dieta, assicurarsi che la giusta quantità di acqua, per non portare a costipazione)

La principale fonte di fibra:

  • frutta e verdura-particolarmente ricchi di fibre sono quelli mangiati crudi, con buccia
  • semole grossolana
  • pasta e riso integrale
  • noci, semi, pozzi

Che vitamine e minerali?

Naturalmente, che sono importanti! Fanno la dieta ha un effetto positivo sul nostro benessere e riduce il rischio di malattie di stile di vita. Tuttavia, il conteggio meticoloso di vitamine e minerali è molto, molto difficile nell’esecuzione del laico senza accesso a un buon programma per stendere la dieta. Aumenterete la probabilità di copertura sulle vitamine e sui minerali, se:

  • si determina il contenuto calorico ottimo riducendo la dieta – secondo le istruzioni della prima parte del testo; dieta calorie molto basso non si dà la possibilità di mangiare una quantità sufficiente di cibo che vi fornirà tutte le vitamine e minerali in quantità adeguata
  • si ottiene di più dalla vostra dieta
  • dieta variata non fare affidamento sul mangiare voci di menu strano, ognuna delle quali ulteriormente differente rispetto alla precedente
  • dieta variata si basa sulla cucina con diversi prodotti della stessa categoria, ad esempio. Una volta miglio, porridge, ora a volte e a volte pomodoro, broccoli, cavolfiore ci qui, ecc.
  • acquistare prodotti diversi, ma non si sente la pressione di cottura si chiede su un bastone è una forma di elaborazione o forma di applicazione sono molto meno critico

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