Snacks and fitness

* Snacks and fitness:
- Became snacks are described as responsible for the epidemic Spread Obesity among many people.But If the rights of utilizing properly the results will come good Fitness and positive "light mail health challenge your appetite and keep Over your ideal weight but lose pounds of weight and energy in support Your body. 
In order to better health:
- Reducing the Calories 
, according to a study published in the Gazette British Medical that people who consume many of the meals Light in addition to their daily diets are ratios Have less cholesterol than those who eat meals Less. The researchers noted that eating regularly (frequently Throughout the day) makes the rates Insulin in the body fixed and this leads to the secretion rates Low-cholesterol when the body metabolism of foods.
The key is to increase the number of meals you eat, and not of the total calories
Heat, you must divide what foods to eat from smaller amounts and And frequent meals. And bananas from the best snacks in the middle of the day You can and a half tuna sandwich at the food and the other half afternoon.
- Use snacks to fill the food gap, if you suspect that Meals and food shortages are in Proteins or Vitamins and Minerals Basic you eat snacks to fill this gap, 8 Enough Oz (ounce about 31 rams) of Yogurt or a glass of Skimmed milk helps to meet your needs Proteins and the requirements of Calcium per day.
- You Grains are an important source of folate, cereals, it is sufficient amount One of them or you choose fresh fruit or Vegetables because they represent an enormous wealth Of vitamins and antioxidants Antioxidants and fiber.
- Nuts, a tremendous source of protein, fiber and food Including basic Magnesium, potassium and folate. Studies have linked the frequent consumption of nuts on heart health Although the proportion of high-calorie and fat. You Commitment by one ounce (about 160 calories) about 28 peanut and 23 almonds.
* For more energy:
- If you are looking for foods to sharpen your energy through your activities sports Or during working hours you forget the starches and foods low in Fibers, but in order to power the longer you eat a mixture of proteins and carbohydrates And fats, which do not pass through the digestive system quickly.
- Eat an hour early, before exercise of physical activity, the Valjry An empty stomach, "Ask your car!". Eat meals, which are a combination of two-thirds Carbohydrates and one-third of the proteins and fats, make the type of activity Sports and the efforts of the effort is the main criterion for judging the Quantity to be addressed. If you exercise 45 minutes of cardio exercises + 20 minutes of weight exercises, you burn 500 calories or more, So is not enough 100 calories of yogurt, but you need 250-300 Calories.
- Eat within 20 minutes after sports activities, withdraw Exercise energy (Glycogen) Which stores in muscles and liver (You need to consume 200 calories and you have tested the snacks that contain carbohydrates and proteins, such as cup Of milk chocolate Low-fat and an apple
And a half turkey sandwich meat.
* To lose weight:
- Choose snacks that give you the full satiety, and in this Way you can deal with larger parts and thus fill the void in your stomach And feel of fullness. Look for meals Contain water and fiber, such as vegetables with a few teaspoons of soup And also the fruit of Oranges, apples and pears.
- The path of your brain, where the meal Large whenever you feel fullness after eating.
So you deceiving your senses that you got a lot of them to resort to Foods that have no regular shape, such as popcorn, power and grain They are high in fibers give you a sense of As many and thus have a sense of Satiety is the real outcome inevitable.
- Raising the proportion of proteins is much better Of carbohydrates alone are not solved Carbohydrates, such as fast, so stay for longer. Fat reduction Saturated eat low-fat yogurt, cheese White. If you want to calculate the number of grams you need every day you beat Body weight in 0.4.
- Fought fat dairy products,
The research showed that people who eat three servings of yogurt per day (1.100 mg of calcium) for 12 weeks lost about 22% by weight more than fat people that get to 500 Mg  "compounds in dairy products, works with calcium to increase the enzymes Which stimulates the dissolution of fat and reduce the production of enzymes that cause Fat. "Diets such as light yogurt Vlel-fat or skim milk Help meet the daily requirements of 1.000 mg.
* To maintain your weight:
- Develop a budget for the meals your light, to see how many calories Which consumed between bites of meals. And then hit the weight 14, (if you are in business sports several times a week)
Then subtract the number of calories consumed in the Breakfast, lunch and dinner, and the remainder is allowed for you snacks To this day. The second option is to follow the base rate per cent heat In other words, at that food, which contains 400 calories should last four hours if you eat the food at noon And you need to eat a snack at the fourth and if I had dinner at six o'clock not more than a meal Light 200 calories.
- Control of the proportions of foods, even Healthy foods can cause you to increase in weight. So you should Calculate and measure the calories from the foods you eat.
- Dependence on fiber, it Help control weight (recommended daily consumption of at least 25 g). You can eat apples, fresh vegetables, popcorn, Nuts.

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