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What’s the Best Diet? Healthy Eating 101

Hello I am Dr. Mike Evans, and today I will speak about healthy eating It is a huge subject although it seems easy But it is actually very complicated So I have seen that it is better to focus on what I will say The I decided to sit down with me in the clinic What do you think to start asking for what you want to achieve Lose weight? Reducing binge eating? healthy food? A healthy longer life? If what you care about is the public image I would like to point out that eating is just a single health behavior in the chain Regular physical Valtmaren leads to better control the psychological pressure factor And sleep better, which leads to better food choices Thus more energy and less likely to infection with chronic diseases and so If you’re trying to reduce your weight? In theory it is easy, “Do not eat too much, move more than usual” But the problem lies in keeping the balance of happiness balanced on the ground In developed countries, we are surrounded by Cheap price foods are endless With high calories, and a variety of tastes, enormous sizes The other end of the equation of energy balance High activity, it has also changed As the current generation often suffer as a result of sitting disease Watching TV at night, navigating to and from work, games and stunning video, animated sidewalks Many of us now work in cognitive functions Fetagaftna us toward easy buttons instead of making a difficult day In the other side of the equation, the other I think it is essential not to lose sight of the wonderful food The food brings families, builds relationships, and provides us with health Well let’s start by more than a question about eating Eardena What is the best diet for weight loss? I’m not surprised people puzzled While you see this section, it is likely that there is a pop-up window Talk about the diet industry such as Detox Diet or Super Food diet Not to mention that Hollywood celebrities have begun to follow a particular system And there is no research shows that there is a diet commercially is the best The only thing that it is possible to ensure the success of the functioning of the system Is the extent of compliance with all the consequences of the system of your choice To paraphrase what’ve included , Our society is still Eetmrjeh between diet and diet In search of a magic combination but the secret lies not in the structure But in the Layout Instead of dieting strictly Science tells us that we choose the diet that we love more than others So that we actually Sntakidbaa The 2015 Foundation Medical Research Cochrane looking at Factors that would cause the success of commercial diets It did not reduce the carbohydrates or fats But it was in the organization and moral support personal Diets are just the rules of eating And do not affect food coordinated And also inviting economists commitment device While recognizing the people that what they do Improve their ability to control their future is only logical and is aggressive Instead of staying put on autopilot The diet alerts you through the food lines Towards specific options in eating and often reduce excessive eating All commercial food systems possess magical composition It is what we call nutrient (Makroniotrinc) For example, less carbohydrates, more protein, and fat and less sugar, and so Usually they have reasons to explain their way For example, you can eat like a man cave Or use the registration system or canned Or even follow-up of famous doctors in this area or even other And two letters which I direct them on two nutrients One …

I think we are making a lot of time and effort, we focus on The two … the issue remains a matter of quality and not quantity Well … less carbohydrates Carbohydrates can be healthy in complex formulations Fruit, vegetables and legumes, whole grains It is not very healthy in simple formulations such as Sugar and refined starch processor But we must be fair To have a taste of enormous carbohydrates Our society often tends to be addressed frequently So the people who underestimate how much they eat daily Their bodies tend to lose some weight However, when we examine the results of the relative weight loss In a systematic search in 2014, Dr. Celeste and his colleagues Naud They noted the relationship between weight and indicators of cardiovascular On humans who follow low carbohydrate diet It has lasted for two years The outcome was that there is no difference Compared with a moderate diet to reduce weight But what about diet to reduce sugars OK If you will describe the word sugar is only one word would be “disingenuous” Many lots of sugars have found their way into our systems daily food As many of the drinks contain at least 8 tablespoons of sugar The average American intake of sugar per capita is 20 tsp Most Hola people are teenagers And less in Canada These foods really sweet But the situation is similar with foods that are healthy as we think Such as breakfast cereals and granola panels (local oats) and fruit juices When the increase contributes to the high sugar intake kinetics Here we can say that there is a problem It is a real warning When I check patients appear to have introductions and symptoms of diabetes The first thing they do is drop sugar from their diet However, if we look at the experiences of prevention of diabetes The little ones indicate the importance of reducing sugar While often it stresses the importance of health lines and that the individual be active for half an hour a day To transfer that 5-7% of the weight at least minimized Saturated fat intake and increase the food that contains fiber Which reduces the incidence of diabetes by 58% What about low fat foods? OK…

I think that the story has changed Sayings fat That all fat is harmful to the subject regards continuity Examples of the foods you have on the non-saturated fat Fast food fried and lots of canned food but not useful We must reduce our consumption of them Then we have saturated fat Often in the dairy and red meat Oily plants such as coconut or palm It can be said that it is not good when a lot of them but good moderation when it Then there are single-fat or non-saturated (Mova) Mediterranean diet, which I will explain after seconds Rely heavily on Almova Valavukado, beans and nuts, olive oil, dark chocolate It gives health benefits And finally we have (PUFA), or multi-unsaturated fat It is the largest part in a series of fat found in oily fish And past experience shows that there is a decline in the indicators related to heart While the latest tests are not very optimistic Since the analysis indicate that still there are no disadvantages and there are simple benefits So what is proposed by eating two meals a week of PUVA It seems that people perform better when replacing saturated fat Almova fats and PUVA Well what about the diets of high-protein Again …

The issue depends on quality more than quantity The protein comes in different boxes of different effects on health Compared to many meat with salt slice salmon or lentils or even a handful of almonds More information indicates that if you eat healthy protein White meat and types of nuts and fish It would be more Attaik Especially if they were distributed over the entire day, especially at breakfast There are also some diets that are good results People who suffer from diseases For example a diet Aldac cut between 5-11mlm mercury Or low blood sugar in the diet index Lowers (ie Wen Si), a measure of sugar in the blood With the passage of time in people who suffer from diabetes by 0.5% Many patients suffer from high cholesterol Recently, he and his colleagues Dr. David Jenkins at the University of Toronto To show that it can reduce cholesterol by 35% Batballm diet Albortvolao (low in saturated fat and many fiber) Most of the information about the plant theory It came from cohort studies or also called exposure And now there are random sessions indicate that the best performing It’s hard to not conclude that a diet based on plants Untreated food is a smart diet Of course, many people are choosing special It is that the burden less on the shoulders of our planet all the more people vegans There is a way to think about all of this He is commenting on a diet Brazil dietary guidelines And which have turned their way from fully diversity in nutrients to a more receptive system If we look at the subject of remote We prefer to buy canned and processed foods that can be eaten anywhere The food can be more healthy and strengthens the relationships between individuals Through the preparation of meals between family members and friends Well, if there is no magic formula or diet absolute efficiency? The answer is yes Because I see that the diet related to culture more than others As well as simple habits Vahumaih does not focus on weight loss but focuses on Health outcomes, such as reducing the appearance of cancer Heart disease, mental illness, increase life expectancy Based on the evidence and the best diet is the Mediterranean diet Rather than follow the rules of eating, and a commitment to the fundamentals of food It regards a more moderate intake Less meat, more vegetables, and fruit in the sweetener This type more concerned departments of vegetables and fruits in the shops Or grocery stores that sell products Mediterranean Islands Dubbed the Mediterranean diet, but in fact a way of life In that area individuals have frequent activity, and be moderate meals And Ihzawn good social support among themselves If Let us finish our conversation about the shift from diets to health behaviors In view of the National Center (NW CR) to control weight That affect the way we ate The center where an annual questionnaire distributed to more than 10,000 people So that the number of women more than men For people who have lost some weight and maintained it for more than a year It is not surprising that 98% had conducted some changes to what eat While the 94% increase activity and movement in their schedules But there were not a single combination He has made an inventory of mostly eating calorie intake that counts The rest have continued to eat them normally, but only reduced quantities 70% of them eat breakfast Majority watch television for less than 10 hours And eat only three times a week outside the home In general, These people engage in physical activities for more than half an hour a day For more than half an hour a day The average what they practice about an hour and often are walking Almost the whole of all who participated in the questionnaire that weight loss Raise energy levels, body movement, and improves mood And increase self-confidence, physical health Periodic observation very important step in Weight loss is important but the hard part is to maintain the new weight For at least 80% of people between us Weigh yourself, and use this method you alarm Your options in dealing with daily food An example is that 75% of people who were sample In the study weight control center measuring weight per week While 36% of them on a daily basis They see the issue of standing on the balance as a trial to stop weight gain Where to stand on the balance daily reduces the likelihood of An increase in weight by an average of kg or 5 pounds As well as examples of food memo notes Stimulant Even if for only a week It has become easier today with applications Blogging usually ignores patients because they think the simple topic But watch what you ate could double the bris weight That is why I think that awareness of these things is at hand You may be covered by what may be Bkiesk your weight But we must know that life is too chaotic In order to enjoy it, we need flexibility You simply feel good if you eat well That is why I am in favor of the idea of ​​starting simple changes, or what I call Balqrsat Or maybe change something you do a lot For example, eating breakfast or snacks or drinks For example, you can replace the usual pills with some oatmeal or wheat flakes your breakfast Or a handful of almonds instead of potato chips bag Or perhaps drinking water instead of drink colorful drinks I know that this does not seem tempting but D.maak feed specialist May be able to write off a pound of weight per week, or perhaps more It may also make you feel better From another perspective, the addition rather than decreases Therefore, the D.hiri Bajaoto and colleagues choose A random sample of individuals exposed to infection metabolic syndrome And distributed either to the American Heart Association Diet On the other hand, or by following easy advice of an increase daily fiber by 30 grams For example, wheat bran wagon ride Then visit the city Alfolaat And taking some berries Both groups lost weight, but the Assembly group lost weight more narrowly Also, the results of both groups were reflected positively on the functions of the circulatory system Well, I can say that I favor the idea of ​​including healthy food Instead of encircling other foods or exclude them It also suggests that there are sources of the feeling of satiety Or a sense of fullness It is not limited only to the calories acquired Jerarah Thermal Valsarat gained from proteins and fibers make us feel more full On the other, the angle of social support We can help us ate habits In another study to evaluate the dietary habits either on their own Or with 3 friends or more with family members To support them in evaluating habits in 10 months In sum, the percentage was 24% for individuals Then it became 66% after obtaining the support of family and friends On the subject of support The communication with a nutritionist even though it was through the Internet It would help because they have what is known as Paljines bar eating plan The other dynamic is an important point in the context of eating and nutrition Where research suggests that people who were active but obese Live longer than sedentary people emaciated Therefore, my patients tell me that they are active But this was not successful in losing weight Then I shake my shoulder and then tell the truth you succeed You are are active Withdrawal of calories through a certain diet But I think it’s important to know that the study shows that people who Play sports are more successful than others have greater ability to install their weight Another two points I addressed the topic of healthy nutrition Focused on continuous performance, behavior Since it is difficult to adhere to cruel, diet Many have shifting their focus from the individual himself to what surrounds the individual Changing the environment around us would make correct choices day after day We call this act engineering decision-making It includes two types, which I call Balczh awareness First, we must recognize the fact that our world is full of Bmstqtabat food unhealthy and excessive eating Attractive species accountant table in stores The massive market sizes As he pointed out by Dr.

Brian Wansink That most of us do not overdo eating out of hunger Second, what the things that alert you personally? We are creatures of routine, where we tend to do the same habits in every week Each of us has certain habits of specific eating For example Almahnat on the accounting table in the coffee cafes Or maybe a certain time, such as at 11 or 3 or 10 Stress expected As mentioned and Enkinson That option here is the restructuring of small acts Which changed the mentality of the person from indifference to excessive eating To the indifference that his food has become better Perhaps by redesigning your kitchen When they leave the biscuits on the shelf because in most cases will not soon long So it is the same if you put some fruit or vegetables on the shelf As well as the acquisition of cups and pots smaller than previous And reduce the number of large pots And also not eating from the bag directly to a simple alarm clock eating apathy Restructuring actions assume that self-knowledge If you, for example, of nocturnal rodents Or who eat a passion For example, I look after everything in front of me food So it must be my changes when shopping I know that I should cut fruit itself But indifference to the health food be present when I buy pre-cut fruit It is like to say to the smoker does not leave you a cigarette at home I also do not leave candy gelatin in the house Because I can not stop eating Other methods are behavior Well, this behavior is assumed that 80% of healthy eating choices in And the rest of the 20% is not high-calorie This is because it must enjoy yourself If you eat a piece of dark chocolate Or a meal from abroad or even a piece cakes We are in this for a long time Therefore, we should not look for the ideal but for continuity In the end, I hope I have made you think a little differently About how we supposed to eat Instead of following ready-made diet tables Remember that the file behaviors The simple changes rather than big Simple and food in many of its components rather than diversity and processor Eat dinner at home, as well as with self-awareness And reduced reliance on your control And make weekly stimuli are what paid for by indifference And bring you closer healthy nutrition more Finally, I would like to draw your attention to be health whatever our size Often I encounter people who want to lose some weight This is because obesity is an important factor for many diseases But in fact, I hope that my patients attentive to the nature of their bodies So as to be more attentive to their food So moving more And that love themselves more And simply start focusing more on what is healthy eating, which must be addressed Instead of thinking about what you should not eat it They will be happy to do so Perhaps now is time to start your experience more healthy life Thanks for following

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