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发表于 2012-1-15 11:05:34 | 显示全部楼层 |阅读模式
Article on NutritionThe keys to a successful dieting plan.This article on nutrition gives you proven tips for weight loss, better health, and chronic disease prevention. Follow the 11 steps below to adjust your diet and match the success of people who have maintained their good health for years.
How much difference does it make to have a healthy diet?A study of nearly 45,000 men showed that people who had the highest percentage of vegetables, fruit, legumes, whole grains, fish, and poultry in their diet had a 30% lower risk of developing heart disease. (Regular exercise helps just as much!) By contrast, those who ate the most refined grains, sweets and dessert, french fries, processed meat, red meat and high-fat dairy products had a 64% higher risk of heart disease (1).

11 steps for success
Step 1: Buy fresh vegetables and eat them liberally. Green, leafy vegetables like spinach, chard, bok choy and kale are nutrient dense (for only 18 calories, 1/2 cup of cooked chard gives you 25% RDA of Vitamin C and 50% of Vitamin A). Try sautéing veggies in healthy oils like olive oil. Green leafy vegetables have been shown to lower chronic disease risk the most when compared to other fruits and veggies (2). Celery and carrots are a convenient on the go combo snack. There are many other possibilities: green beans, peas, mushrooms...get to know your produce aisle! Keep your favorite frozen veggies in stock just in case you can’t stop by the grocery.
Step 2: Switch to whole grains. Eat brown rice and other whole grains like whole oats and barley. 3 servings per day are recommended. Use whole grain bread and pasta. Get rid of regular pasta, white rice and other grains that have been processed. Is your diet low in fiber? Increase your daily dietary fiber from grains by 10 g, and you may reduce your risk of heart attack by up to 29% (3-5).

Step 3: Eat fresh fruit of all kinds. 2-3 servings per day. Replace fruit juice (or soda) with whole fruit and you can significantly lower your risk of diabetes (6).

Step 4: Include fish and legumes for protein. Include fish in your diet at least 1 time per week and you can reduce your risk of sudden cardiac death by more than 50%, when compared to monthly fish consumption (8). Wild caught salmon and trout have the highest concentration of omega-3 fatty acids, making them healthier than farm raised fish (17-18). When you eat out, ask if the fish is farmed or wild caught!

Eat legumes of all kinds: Lentils, black beans, split peas, northern beans, adzuki beans and more. These are best purchased dry and can be cooked in a slow cooker. Watch out for high sodium content with canned beans.
Among legumes, lentils are worth a special mention in our article on nutrition! They are the easiest to prepare and they have a great nutrient profile. 1 cup of boiled lentils has 15.6g of dietary fiber, 18 grams of protein, more than 35% of 4 key nutrients, and 15-25% RDA of 6 other nutrients. All for 230 calories, this natural food beats a protein bar any day! (15).

Step 5: Choose healthy fats.
Use olive oil, walnut oil, grape seed oil, and coconut oil (the 4 rated healthiest and tastiest in this article on nutrition) for cooking and salad dressing as desired. Look for expeller pressed oils. Nuts are a healthy snack, especially when combined with fruits or vegetables (11). Raw nuts are best, followed by dry roasted / low sodium. Try different kinds of nuts as they have varied nutrient profiles, tastes and mineral content. Nuts will also contribute to your protein intake.


Step 6: Choose lean, low-fat animal protein sources.
There is limited evidence for cholesterol going up due to eating saturated fat and cholesterol in dairy, eggs, poultry, and red meat (21) However, the fats above (Step 5) have greater health benefits than saturated fat. So the recommendations from this article on nutrition are to eat lean meat and poultry and use low fat dairy products. Then you can get the majority of the fat in your diet from oils and nuts. Eat grass fed beef, which has a significantly higher percentage of omega-3 fatty acids than conventionally fed beef. Grass fed beef has enough omega-3s to improve your cholesterol level (14), and it is also leaner than regular beef. Beef is also a good source of vitamin B-12. As with beef, free range, pasture-fed chicken has a higher omega-3 fatty acid percentage than conventionally fed chicken (20). Now that you have all the healthy additions you need in your diet, steps 7-10 of our article on nutrition show you which foods need to come off your shelves and out of your refrigerator!


Step 7: Cut back significantly on food products high in sodium.
Start with processed deli meats and various kinds of snacks, like chips. When shopping, look for fewer milligrams of sodium per serving than calories in the food product. This will help you stay below the WHO recommended sodium level of 5000 mg / day, which will lower your risk of stroke, high blood pressure and heart disease (19).
Step 8: Eliminate sugar from your regular diet. Not to be overlooked in this article on nutrition, sugar adds calories without offering vitamins or minerals. 3 helpful hints to reduce sugar intake: a) View sodas, coffee drinks, ice cream products, candy and sugary snacks as a novelty, not something that is part of your regular routine.
b) Stop buying sodas (including diet soda), energy drinks, and sugary cereals as they offer little health benefit. Instead, drink filtered water, with fresh lemon or lime juice if desired. c) For variety, try green tea or other herbal teas (with a little honey if you like)

Step 9: Cut back on calories.
In our eating-focused culture, cutting back on food intake is the toughest change you can make, but it gives the best results for weight loss. Eat slowly, and aim to feel satisfied, not stuffed, when you finish eating each meal. 1-2 healthy snacks (i.e. fruit or veggies and nuts) can help you maintain energy throughout the day.
Besides losing weight, how often do you hear friends remark of how much better they feel while on a “cleanse diet” or while using a weight loss meal replacement shake. Restricting calories has been shown to enhance vitality and even longevity in living creatures of all kinds! (13-15)
For dieting, an intake of 1200-1500 calories per day is generally recommended. Smaller people with less muscle mass aim for 1200 calories. Use very small snacks to replace meals for more rapid progress in weight loss. Be sure not to follow the small snack with a large meal! This article on nutrition recommends exercise with dieting. Exercise helps reduce blood pressure and cholesterol and improves your insulin sensitivity!


Step 10: Prepare your own meals more often.
When you eat out, you have no idea what the sodium, fat, or calorie content of your food is. The health benefits of your meal will be much better at home than at most restaurants, so try to limit eating out to 1-2 times per week. When you do eat out, eat small portions to avoid excessive calories and sodium (19).

Step 11: Buy organic produce when possible.
The potential health benefits of reduced pesticide exposure are important enough for a recommendation in this article on nutrition. These vegetables hold the most pesticides, so try to buy them organic: Bell Peppers, Celery, Spinach, Kale, Collards, Lettuce and White Potatoes. For fruits, buy organic for: Peaches, Apples, Pears, Nectarines, Strawberries and imported Grapes (22).

Note: If you are consuming all the above healthy foods, carbohydrate / fat / protein ratios can be adjusted to your preference, and your general health results should remain the same (12).




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