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Oil consumption is very important. We may not be able to completely reduce fat from our lives, but we can use it correctly as needed. We should definitely consume oils that are liquid at ambient temperature. What are these vegetable oils such as olive oil, sunflower oil. Avoid solid fats. We should stay away from fried food. In vegetable dishes, we should not put more than two tablespoons of oil per kilogram of vegetables. If we are cooking meat and vegetables, no oil should be used. When cooking chicken, we should clean the oil layer between the skin and the meat and the skin, then put it in the pot and cook it. We have to take a chicken, remove the skin and fat and cook it. Red meat should be extracted and cooked in ide oils. Herbalife Online Herbaleros.
The tricks of shopping; Do not shop while hungry. Prepare a list at home that day, do not go out of the list when you go to the market. Never stop by objectionable aisles. Remember, if you don’t buy it, you won’t eat it if you don’t keep it at home. If possible, shop in cash instead of a credit card. Because sometimes there are foods we buy so that we can have prunes at home that we do not think about. Prefer lighter meals from foods with heavy sauces instead of dishes with tomato paste.
Use spices instead of oil to flavor the dishes. While pomegranate syrup adds flavor to the meals, make it mostly vegetables and do not snack while standing at home. Do not eat standing up, always eat sitting at the table. Do not eat snacks in front of the TV. Because we can consume excessive food in front of the TV without realizing it. The meal happens at the dinner table. You can wash and eat fresh fruits in your living room and consume them at snacks. Always have a small dinner plate and a large salad plate. When serving your family, remove the serving plate and place as many people as they need on the plate.
According to experts doing research in the field of nutrition; There are 4 groups of nutrients that our body needs.
1. Milk and yogurt
2. Protein foods such as meat, fish, chicken
3. Cereals Bread Rice
4. Vegetables and fruits
We need to get from these four food groups during the day. In fact, it is not very difficult to do this. If we consider the content of what we eat during the day, it is easy to create this balance.
For example, when we eat a hamburger, what is in the hamburger? There is a piece of meat between two slices of bread. We get the protein and grain group. If we drink an ayran with it, we will have it in the milk and yoghurt group. If we prefer vegetable dinner in the evening, the field will be healthy. We need to pay attention to the diversity of what we eat. There is a wide variety of foods we need in nature. We should eat less, we should eat as much as we need. When we pay attention to all these, we will continue our life by performing healthy weight control.
* If you have excess weight, check your weights down, complete your missing weights. Don’t be upset that you didn’t perform rapid weight loss control. Because changing your eating habits and performing weight control will provide you with a more permanent weight control structure. When you want to eat chocolate or a snack, think before you eat it. It will return as excess weight and an unhealthy structure.
* Do your weekly groceries shopping. Take foods with high nutritional value, do not take junk food.
* Make small changes in your life for a more active life. For example, when you go to the market, park your car far away and create walking distance.
* Keep your food under control, eat mindfully while eating. Do not forget that the feeling of satiety will occur after 15 minutes.
* Change will happen over time. Imagine yourself thin when you get bored of weight control. How will the clothes fit on you? How will you relax? How lighter will you be? How life will become pleasant and easy. Dream and don’t let go of your dreams.
* The past does not change. If the future is in your hand, you can change it.
* If you are eating unintentionally, you can take it under control. Think about the 1 minute wait, use your will.
* Ask yourself if I really need it or should I eat it. If it is an unnecessary food, do not eat it.
* If you do not need to eat, do not stay in the areas where you will eat. If you are going to any party, plan what you will eat in advance.
* If you are in a place with an open buffet, go to the salad section and fill your plate with salad, you will feel full when you go to buy food for the second time.
* Always keep your plates as small as possible and add less food.
* Drink lots of water, eat lots of vegetables. Avoid oil.
* Think of your weight control goals every time you sit down to eat. Think of your weak self. Start your meal by drinking a glass of water.
* Eat slowly. Eat consciously. Chew well.
* Do not forget to wash your hands before meals. Brush your teeth after eating. The nice smell and sense of cleanliness in the mouth will make you hungry late.
What and Why Do We Eat? Herbalife Products Online
A balanced diet is knowing what we eat and why. What is the nutritional value of which food? Knowing what to eat and why is not difficult. Contrary to popular belief, expensive foods are rich in nutrients, but many cheap foods have as much nutritional value as expensive foods.
A balanced diet is necessary to maintain the body’s energy level. The unit of energy required for the body is the calorie.
Our daily energy requirement varies according to the job. A heavy-duty man needs between 4500 and 5000 calories, while a woman needs between 3200 and 3500 calories.
If the energy we take in is more than the energy we spend, it is stored as body fat.
Food can be divided into 6 groups in terms of chemical content. :
Our number one energy source is carbon hydrates. We get the instant energy needed for the body from carbohydrates. It is a source of nutrients for brain cells. Bakery products, sweets, candies, legumes, potatoes, dried fruits, bananas, apples are rich in carbohydrates.
It contains more energy than carbohydrates. Our body needs 50-60grm of fat daily. It is the food we should consume the least. Let’s not forget to consume quality oil. It is beneficial to eat fat-soluble vitamins. Bakery products, sweets, candies, legumes, potatoes, dried fruits, bananas, apples are foods rich in carbohydrates.
Life in the cell takes place thanks to protein. There are two types of protein, vegetable and animal. As a result since there is plenty of cholesterol in animal protein, it is beneficial to choose vegetable protein. 1 gram of protein provides 4 calories. Milk and dairy products, meat, eggs, legumes, nuts, bread and cereals are protein-rich foods.
It is very important for the repair and resistance of our body. (See Vitamins)
Mineral substances such as calcium, iron, iodine are very important for the proper functioning of our body and for the function of the musculoskeletal stem.
Our body is made up of 60%-65% water. Water is necessary in our body at all vital stages. From chemical reactions to internal cleaning of our body, the importance of water is indisputable. An adult person loses between 2 and 2.5 liters of water per day.
Calories : Our weight x 40 or 50 calories
Fat : 50-100 grams
Protein : Our weight x 1 – 2 grams
Water : At least 2-3
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