Кои се најдобри, а кои најлоши навики во исхраната?

Ако сте се наостриле ова лето да изгледате подобро од било кога, сега е моментот да почнете да го реализирате вашиот план. Имајте предвид дека телото го градат навиките, па еден оброк на брза храна одвреме навреме нема да ви наштети, но исто така и по еден ден одвреме навреме кога ќе се придржувате кон здравата исхрана нема да ве доведе до целта.

Еве кон кои навики би требало да се придржувате секогаш, но и оние кои не би смееле да си ги дозволите. И тоа, не само за да изгледате убаво, туку, пред сѐ, за да бидете здрави.

Секогаш

Секој ваш оброк нека содржи зеленчук и протеини. Но, пржен, прелиен со кашкавал или со некој сос, или пак зеленчук од конзерва, не се сметаат. Не само што е свежиот зеленчук полн со витамини и антиоксиданси, туку влакната и водата кои ги содржи ќе ве заситат на подолг период.

Ако ви е мака од помислата на денот со зеленчук, надминете го тоа чувство. После некое време ќе се навикнете на вкусот и ќе почне да ви се допаѓа.

Покрај зеленчук, погрижете се секој ваш оброк да содржи и протеини. Исхраната богата со намирници кои се добри извори на протеини ќе ви помогне да ги контролирате нападите на глад, помага за изградба на мускулна маса, со што се засилува способноста на телото да ги согорува маснотиите.

Јадете здрави масти. Заборавете на сите диети засновани на рестрикција на мастите. Добрите масти помагаат да го снижите лошиот холестерол и да го подигнете добриот, а помагаат и за согорување на масните наслаги кои ви се наталожиле околу половината. Она што ви е потребно се полинезаситени масни киселини, а треба да ги избегнувате заситените и трансмастите. Авокадо, маслиново масло и јаткасти плодови се мудар избор.

Планирајте ги оброците однапред. Најдобар начин да усвоите здрави навики во исхраната е да ги планирате оброците на време. Одете во набавка на намирници со план односно со листа на намирниците што сакате да ги купите. Гответе дома, тоа е единствен начин да бидете сигурни што јадете. Освен тоа, нека ви стане навика при рака да имате нешто здраво за грицкање, бадеми, јаболка, или нешто слично, така нема да паднете во искушени да изедете чоколадо кога ќе ве фати напад на глад.

Бидете благи кон себе. Дури и со најдобри намери, повремено ќе ви се случи да „згрешите“. Кога тоа ќе се случи, не се казнувајте ниту со изгладнување ниту со грижа на совест. Како што рековме на почеток, еден „лош“ оброк нема да ви го упропасти вложениот труд, ниту пак еден „добар“ ќе ве извлече.

Никогаш

Немојте да пиете калории. Сокови, дури и оние свежо цедените, смути и слично се извор на голем број калории кои не ви се потребни. Овошјето и зеленчукот јадете ги наместо да ги пиете. Кафиња, освен обично црно кафе, избегнувајте.

Не скокајте оброци. Ако сакате да усвоите здрави навики, мора да се придржувате до редот.

Не јадете пржена храна. По некое пржено компирче одвреме навреме нема да ве убие, но генерално, пржената храна е крајно лош избор затоа што само една порција содржи повеќе трансмасти отколку што ви се потребни за цел живот.

Не јадете шеќер или житарки навечер или во текот на ноќта, и ова се однесува и на житарките со цело зрно. Појадокот нека ви биде најобилен и најхранлив оброк во текот на днеот, а потоа одете кон сѐ полесен и полесен како што се приближува вечерата.

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