Eat and grow thin!

Eat and grow thin!

proper healthy diet

Healthy Diet — 4 main trace elements.
To lose weight, we eat right. Nutritionist recommends Elena Morozova trace elements that must be present in a healthy diet. The result — weight loss!
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1.Kaltsy.

It occupies the 1st place in the ranking (dietary). If it is consumed in sufficient quantity, weight loss goes much faster. When calcium entering the body activates certain enzymes that promote fat burning.
The rate for 1 day: 1 mg (1000 mcg) — up to 50 years; 1.5 mg (1500 mcg) — 65 years.
The list of products containing calcium:
low-fat yogurt, milk, cottage cheese lactic products;
rhubarb or spinach, turnip greens, orange — most fresh fruits and vegetables;
nuts and seeds — sesame seeds, almonds, tofu, etc…

Calcium is well absorbed with vitamin C. Drink orange juice enriched with these trace element — a good habit. Foods rich in calcium, should not be consumed together with foods rich in phosphorus (meat, poultry, corn, buckwheat, potatoes). This can shift the right balance of minerals in the direction of increasing phosphorus, which reduce the absorption of calcium.
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2. Iron.

Foods rich in iron, reduce sugar cravings. So do not say how important this trace element! Iron is very actively involved in metabolic processes. 22.9% In the body of this trace element is spent on the formation of the enzymes involved in metabolic processes. Iron is part of hemoglobin, low hemoglobin, and therefore there is no metabolic processes of the human body.
The rate for 1 day: 0.2 mg per 1 kg of body weight.
Iron-rich foods: meat products, seafood, vegetables (a potato, half a cup of beans, sauerkraut).

It is important to know
Known fact — is absorbed better and more quickly iron contained in animal products (from 15 to 35%). Even if grains, fruits or vegetables contain more iron are absorbed only from 2 to 20% of this amount. Iron is better absorbed in the company of vitamin C. It is good if you supplement meat tomato sauce to the chicken file a side dish of cabbage, and add in the porridge and fresh fruit. Do not neglect the enriched iron poduktami. This microcell is added mainly in cereals, juices and milk products.
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3. Iodine

Trace element necessary for the synthesis of thyroid hormones that stimulate many processes in the body. Iodine deficiency often leads to hypothyroidism, because of which there are often problems with being overweight. Daily rate: 170-210 micrograms (0.17-0.21mg).
Where found: seafood (100 g from 5 to 400 g, 100 g of sea kale — from 5 to 300 mg), freshwater fish (100 g — 70 g).

Good to know: The most stable iodine content in river fish. In using this product, it is much easier to track, trace element missing you or not. Ideal iodine-enriched product that should be on your desk — iodized salt. Prefer iodate salts with the addition (over a persistent connection) instead of the iodide.
Keep a salt in the closed shelf and its salt to food after heat treatment (the light and by heating of iodine and iodine compounds are destroyed evaporates).
losing weight right at home +

4. Magnesium

His love and nutritionists, and fitness fans. Magnesium is actively involved in building muscle tissue — as you know, the more muscles, the more the body burns calories. Daily rate: 300-400 mg. Where found: bran (100 g — 700 mg), nuts and seeds (100 g cashew — 270 mg per 100 g of pistachios — 200 mg), cereals (100 g buckwheat — 250 mg per 100 g of millet, oatmeal — 130 mg), beans (100 g beans, peas — 100 mg).

Magnesium burns fat, involved in the assimilation of glucose, activates the metabolism and generally controls the energy of the body. It can be obtained from fresh fruits, vegetables, beans, nuts, barley, bran, sunflower seeds, fish (bream, turbot), hard cheese cheese. The daily rate of consumption of magnesium is 300-400 mg.

Important to know: Excess salt in the diet inhibits the absorption of magnesium. Your daily menu should be no more than 5 grams of salt per day. Magnesium, as well as calcium, actively involved in metabolic processes under moderate exertion. This element is very poorly absorbed in a state of complete rest.

Eat and grow thin

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