The concept of

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The concept of "10 steps to healthy eating", proposed by scientists, nothing sensational. However, if it is to adopt the inherent principles preserve foods it will help any of us not only normalize your weight, but also to maintain health and vitality for years to come. Step one
There is no product that could provide your body with all the necessary substances. Exceptions only human breast milk, which supersedes all other baby products up to 6 months. Therefore, nutrition, scientists insist, should be as diverse. Compliance with special diets can only on doctor's advice. Step two
Bread dishes and foods from cereals and pasta, potatoes advisable to eat several preserve foods times a day, each meal. More than half of the daily diet should be covered by these products.
Scientists do not agree with the widely held view that these foods - only a source of energy and carbohydrates. They contain a host of other substances necessary for health: dietary fiber, mineral compounds, vitamins B and C.
False, according to scientists, is the claim that these products contribute to the deposition of fat. In fact, the energy content of starch is much less than the same amount of fat or alcohol. Most recommend eating more bread, preferably black and wholemeal. Step Three
A variety of fruits and vegetables should be consumed several times a day in quantities greater than 400 grams in addition to potatoes. Consumption of vegetables exceed the consumption preserve foods of fruit. Fruits and vegetables - a source of antioxidants, folic acid, iron, vitamins and minerals that reduce the risk of high blood pressure, atherosclerosis and other cardiovascular diseases.
Meat and meat products high in fat should be replaced by legumes, fish, poultry and lean meats. Portions of meat, fish or poultry should be small. The number of such meat products like sausages, pates, should be limited.
Animal fat improves preserve foods blood cholesterol preserve foods levels and increase the risk of coronary heart disease. The report of the WHO expert on the problems of cancer, it is recommended to take no more than 80 grams of red meat per day. Step Six
Consumption of fat, including that contained in the products (meat, milk, etc.) must be between 15 to 30% of daily caloric intake. It is better to prepare food for a couple vidvaryuyuchy, zapikayuchy or use a microwave. It should reduce the addition of fat during cooking.
Particular attention is given to fatty acids, which are part of our intake of fat. They are: saturated (EFAs) - in butter, hard margarine, preserve foods polyunsaturated (PUFA) - in vegetable oils, fish and some soft margarine, monounsaturated (MNZHK) - in olive, canola and peanut oils.
Most useful MNZHK, especially olive oil. They have antioxidant properties and protect blood cholesterol from oxidation. The recommended intake of PUFA should be about 7% of the daily diet, MNZHK - 10-15%. Step Seven
Preference should be given a diet low in sugar - no more than 10% of the daily diet. Foods that contain a lot of sugar, a source of energy, but not a necessary component of a healthy diet. Sugar promotes tooth decay. preserve foods The researchers recommend drinking water instead of sugary drinks. Step Eight
Total consumption of salt, including salt contained in bread, canned foods, etc.. Should not exceed 6 grams (1 teaspoon) per day. We recommend using iodized salt. Excessive salt intake is associated with high blood pressure.
Index of normal body weight or Quetelet index (IC) can be determined by the formula: IR = weight preserve foods (kg) / height (m) 2. Suppose you weight - 80 kg, height - 1,65 m height are summarized in the square - 1,652, we get 2.7225. Now, weight 80 kg divided by 2.7225, the result - 29.38. preserve foods Index from 25 to 29 - evidence of excess preserve foods weight - your case. A 30 excess adiposity signals. The higher the index, the more excess weight.
Excessive accumulation of fat in the abdominal area presents a greater risk to health than its excessive accumulation in the hips, as associated