A small amount of food between meals, but it is quality…
Probably more than once in your life has meaning, at around noon, a hole in the stomach, which becomes more intense when you know that there is still plenty of time for lunch. This makes you run to eat the first thing you find and often is not as healthy for you.
Let me continue with this story. ‘re On a diet or watching your weight and you may choose to wait and hold hunger until mealtime as long as this effort is reflected in the scale so great, but just coming to the table you eat everything that is within your reach … Oh, oh!
According to recommendations made by the National Institute of Medical Sciences and Nutrition, Salvador Zairian, a healthy diet is to consume three main meals and, if possible, make two collations.
The term refers to collations of small portions of foods that contain complex carbohydrates, proteins and fats, whose caloric value is approximately a 10-15% of the total diet. Must be consumed mid-morning and mid-afternoon, the intervals between each main meal?
Decoded the above, the complex carbohydrates are the bread and grains, vegetables and legumes (beans, broad beans, lentils), that is, foods with high fiber content that in addition to providing energy to carry out our activities, help to improve bowel function preventing constipation.
The proteins are nutrients that work, among other things, the generation of new tissue and the formation of our immune system defenses. We found mostly in foods of animal origin. It is essential to choose the quality of them to avoid an Overload of fat, particularly saturated that it is harmful to our bodies.
Some examples of foods with protein are lean beef, chicken, eggs, milk, cheese, sausage, ham, turkey and fish. And finally, the much-dreaded fat!, Which really are not “bad” if you choose the proper quality and quantity of them.
Fats are important as it used to the formation of hormones and thermal insulation to protect against the cold. We must avoid the type of saturated (lard, chi carrion, bacon, etc.). Because they are related to cardiovascular disease and prefer unsaturated, which are found in vegetable oils and fish oil grains (walnuts, peanuts, pumpkin seeds, almonds, Hazelnut), avocado, and so on.
An analysis of the Third National Health and Nutrition of the United States who conducted the University of Michigan showed that a frequency of three meals and two collations per day is associated with a lower intake of fat, cholesterol and sodium, nutrients that are unfavorable to health, and with a higher intake of beneficial nutrients (frolic acid, vitamin C, calcium, magnesium, iron, potassium and fiber).
In another study published in the British Journal of Nutrition two experimental diets were followed by two weeks. We compared a diet of six meals a day and another with three or fewer meals per day. The result was a decrease in concentrations of total cholesterol and LDL cholesterol (or bad cholesterol) in individuals who had more frequent meals a day.
The importance of including the collation in the daily diet is that our body should regulate the levels of blood sugar, and to maintain constant levels of these brain receives signals of satiety and thus produces a sense of well-being that is reflected in a better mood, greater creativity and better performance at work or in everyday activities.
Should establish timetables for our meals so that between each food has a range of three to four hours, if you lengthen these times there is a low glucose (sugar), appearing fatigue, irritability, headache, and so on. And finally causing it is eaten in abundance and disorderly.
The collations are part of a healthy lifestyle, because in choosing our food quality and quantity properly, with schedules, coupled with steady habits such as exercise, we made sure to get better nutrition, which will be reflected in a good quality of life.
Important Tips
1. Plan your collations for the week, Note this, and based on them, or Buy them ready.
2. Buy fruit varied and swallowed a piece of fruit each day with different milk, for example.
3. Avoid foods with lots of fat and sugar that they simply do not provide linarite and quality of nutrients.
4. A package of potato chips contains a large amount of fat and salt, and provides about 550 kcal while a fresh fruit provides between 60 to 80 kcal more vitamins and fiber.
5. Simple cookies are healthier than those with fillers (for its high fat and sugar).