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Islamic Healthy Balanced Diet, Healthy eating is an important part of maintaining good health, and can help the individual to the feeling of well-being. It is not difficult, it is through some simple tips a person can begin a healthy diet.
There are 2 entrances, main health diets: (Islamic Healthy Balanced Diet)
1. Eat enough calories for the activity carried out by the person and the nature of the course of his life, so as to achieve a balance between energy consumed or used and those that get it; if a person eats too much, then you will develop obesity or obese or overweight. But if he ate a little bit, Vsenqs weight.
Man needs 2,500 calories a day on average, while women need 2,000 calories on average. We mean “average” means, any person who carries on a familiar during the day, which does not apply to a stressful business and athletes active and pregnant women… etc, where human needs vary calories depending on age, sex and state of activity has, as well as other factors.
Thermal and calorie is a unit of energy in food or drink, and represent necessary to raise the temperature of one kilogram of water capacity by one degree Celsius.
2. Eat a wide variety of foods to ensure you get a balanced diet and to provide the body with all the nutrients it needs. But with the moderation in the amount of a person’s intake of food, and avoid overeating.
The following practical tips include basic rules of healthy eating, and which they can make a person more food Khiarth the benefit of his health:
Main meals based on starchy foods, such as bread (in Arab societies in particular), grains (rice, barley, corn, oats, wheat, etc…) and potatoes. But I prefer to rely on the same types of whole grains as much as possible; they contain fiber, which facilitates the process of defecation, and prevent constipation and problems and prolong human feeling of satiety.
Some people believe that starchy foods cause obesity; but comparing grams of carbohydrates with a gram of fat, we note that g fat contains twice as much as what it contains grams carbohydrate calories. But when conducting removing the shell of the grain and purification of the cover, there is less nutritional value and reduce some of the minerals and vitamins in them, such as reliance on white bread in the food and refined flour, as well as a lack of fiber, which is of great benefit to the digestive system. However, overindulge in carbohydrates may lead to obesity.
A lot of fruits and vegetables, as recommended eating five pieces or parts of Different shapes in the day and tied piece or part of about 100 grams (for example, 100 grams of watermelon, three or four kernels of apricots, a glass of tomato juice, 80 grams of carrots 0.90 grams of cabbage or broccoli, a small cup of raspberries, etc…). Cup of unsweetened natural fruit juice is part of these parts, and the same applies to the cooked vegetables in one cup. It can be a piece of banana Share on breakfast.
To make things easier we mention the quota amounts of various foods as follows: (Islamic Healthy Balanced Diet )
Share of grain equivalent, including Cuba.
Share of the fruits of half a banana, medium or 15 tablets of figs an apple.
Share of the vegetable equivalent full carrot.
Share of the dairy equivalent cup milk.
Share of the meat equivalent to a quarter of a chicken breast or a full meal in the hand grip.
A lot of good fish as a source of protein, it also contains a lot of vitamins and minerals. We should work to eat two servings of fish a week at least. The oily fish rich in beneficial fats called fat omega 3 omega-3 fats, which help prevent heart disease. And prefer to avoid canned fish and smoked because of the large number of salt in it.
It includes oily fish as salmon, mackerel, herring and tuna, sardines and others.
You should avoid saturated fats, sugar or minimize them. We all need fat in our food, but it is important to choose the useful species; there are two main types of fat: saturated and unsaturated. Saturated fat and harmful to the body, because it raises the level of cholesterol in the blood, increasing the risk of heart disease and strokes, are called saturated fats because the carbon atoms which are all associated with hydrogen atoms. The unsaturated fat wherein some of the carbon atoms is busy hydrogen atoms, and these fats Toleda less energy, less fit on calories, which contribute to lowering blood cholesterol, heart disease and stroke skat.
Can lead to saturated fats increase the amount of cholesterol in the blood, and this increases the likelihood of heart disease. These fats are found in many foods, such as cakes, pies, biscuits and sweets of all kinds, butter and sausage. We must therefore choose to stop taking them, and switch to foods that contain unsaturated fats such as vegetable oils and oily fish and avocados.
Most people eat too much sugar, and are sugary foods and drinks rich in calories, and thus contribute to weight gain. It may also lead to tooth decay, especially when eaten between meals. The sugar naturally found in some foods, such as fruit and milk, do not be a health hazard.
Reducing salt; many of the foods that we buy contain it, such as bread, pasta, sauces and soups. A lot of salt leads to raise blood pressure, and be living with high blood pressure are more susceptible to heart disease or strokes.
A lot of activity and movement and to maintain an ideal weight. Healthy eating is practiced an important role in maintaining the ideal weight, which is an important part of good overall health. The increase in weight can lead to health problems, such as high blood pressure, heart disease and diabetes. The weight loss is not consistent with good health. Even the person regain a healthy weight, you should avoid Toma rich in fat and sugar, and a lot of fruits and vegetables.
Physical activity also helps to maintain a healthy weight, it does not mean spending hours of time in the exercise, it is sufficient to find ways of movement, such as the return to the house on foot and spend some cataclysmic events or shopping without a car, or something like that. They can instead do some exercises for half an hour several times a week.
Avoid thirst. Human needs about 1.2 liters of fluid per day until it remains without dehydration, in addition to the liquids that come with the food. But you should avoid alcohol and sugary fizzy, which may be rich in calories and harmful to the teeth. It could be that the person needs more fluids in hot weather or after exercise or physical effort.
Maintaining and breakfast; some people are reluctant to eat breakfast, believing that it helps to lose weight. But studies suggest that eating breakfast can be useful in weight control. The breakfast is an important part of a balanced diet, and believes some of the vitamins and minerals needed for a healthy body.
Preferably the person avoids dinner, or not to be the last thing you do before going to sleep. But if the person eating this meal, it is better to walk or after the workout is actively; Sleep after dinner shortly lead to the fermentation of food in the gastrointestinal tract or slow digestion and the accumulation of fat in the blood and organs. You can replace a person for dinner with some light Lots of fruits.