THE FOOD PYRAMID
I propose as an additional THE FOOD PYRAMID instrument approved by our Ministry of Health.
concepts are simple but very valid. Moderation and variety are the basic concepts of this kind of power.
tools to reduce body weight and maintain results over time are essentially three: a proper diet, the practice of regular physical activity and mental work to make your new habits useful for the purpose of , reaching the same weight.
This time we will consider only the first two aspects: power and movement.
supply and proper movement are the only two factors upon which our energy balance . Of course, in theory, "everyone knows", but few can actually put it into practice.
Probably the cause is inadequate nutrition education, perhaps with the same enthusiasm that leads to follow yet another "diet of 7 pounds in 7 days", read some magazines.
E ' important to lose weight in a slow but steady . By reducing too the qualtità and quality of food, our body is adapted by modifying the metabolism (lowering it), and then you can not permanently lose the excess weight.
The requirement for a personal diet is the duty of a physician , but there are a number of general recommendations that all can follow to improve your diet and thus health.
The so-called Italian power, based on traditional Mediterranean model is one that offers the best guarantee of health. It recommends in particular focus largely carbohydrates complex (starch), of regularly consume and vegetables contain intake fat (especially cooked) simple sugars and salt. Moreover, for a really healthy food, is usually taken every day large quantities of fruit and vegetables (at least 400g per day).
is how the Italian food pyramid , commissioned by the Ministry of Health and prepared by the Institute of Food Science, University "La Sapienza" of Rome. The pyramid is divided into 6 plans in which they appear, so climb the various food groups with different colors to emphasize that each (Characterized by a different nutrient content) require different frequencies of consumption . At the base of the pyramid are the foods of plant origin that are characteristic of the "Mediterranean diet" for their abundance of nutrients "Non-Energy (vitamins, minerals, water) and protective compounds (fiber and phytochemicals). Immediately above, the second plant in the frequency of consumption, are the complex carbohydrates such as pasta and bread, also typical of our tradition and fundamental groups of nutrients. The Food Pyramid Italian
The 55-58% of calories taken each day should come from carbohydrates (pasta, bread, potatoes, cereals in general), 25 -30% from fat, 12-15% protein . The foundation of the pyramid there are simple and basic rules: do daily physical activity and drinking least a liter and a half of water .
As you can see, there are no forbidden foods. What is prohibited feeds the morbid desire ... Everything is permitted because it is the quality that makes a difference, but the quantity! abolish certain foods not only increases the risk of failure at first there binge, but not good even to our health because our body needs all the elements (minerals, proteins, vitamins, fats, water) in the food composition.
physical movement
We all live hectic between work, family is very little free time. It 'so important to learn to manage that little time that remains for us to dedicate ourselves to our bodies.
Add a bit 'of exercise is important for several reasons:
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then activates the metabolism and helps burn more
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the mood is more balanced for increased serotonin in the blood
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produce more lean body mass and thus eliminating the fat ...
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body is toned
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decreases appetite
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decreases stress
Insert exercise does not necessarily mean sweating hours in the gym ... if you like it better. But if you do not want to or can not go to the gym there are many other ways to "get busy "....
you have kids? Play with them to the ball .. the rope ... run with them .. jump with them ...
you like to dance? Take it easy .. or dancing alone in your living room
Do you have a DVD player? There are many proposals to do exercises at home ... I advise you to those walking home ... make walking on the spot ... (I started from there)
And then there's the Wii Fit, the exercise bike, step, the bike in the park, walking with friends in a fast pace, the stairs instead of the elevator, the car parked a block first, to take the kids to go to school on foot rather than by car ... and then jog around the house, Pilates, the treadmill .... water aerobics ... tai chi ... short search among hundreds of alternatives that you like and you would like to continue .. in time ... because it is the patience the mother of success!
risks of a sedentary lifestyle
The sedentary lifestyle is a predisposing condition, along with poor diet of important diseases, such as:
- type 2 diabetes
- heart disease (heart attack, myocardial infarction, stroke, heart failure)
- venous insufficiency
- overweight and obesity
- osteoporosis arthritis
- hypertension
- increased levels of cholesterol and triglycerides in the blood
- certain cancers.
Regular physical activity is a protective factor for cardiovascular disease and diabetes, both in terms of mortality and morbidity.
In particular, it acts by lowering blood pressure and triglycerides in the blood, increasing the HDL (good cholesterol) and improved glucose tolerance.
Ten expert advice
1 - Remember that the movement is essential to prevent many diseases
2 - Try to be less sedentary, in fact, a sedentary lifestyle predisposes to obesity
3 - Children and teenagers should be able to move both at school and in his spare time, preferably outdoors
4 - Exercise is also crucial for the elderly
5 - Moving means to walk, play, dance cycling
6 - If possible, go to work or school on foot
7 - If you can avoid using the lift and do the stairs
8 - Search walk at least 30 minutes a day, every day, at a quick pace
9 - Take advantage of every opportunity to be active (housework, gardening, walking the dog, park the car farther away)
10 - Practice a sport at least 2 times a week (or alternatively use the weekend for walking, cycling, swimming, dancing)
