If nutritional "dieting" is associated with physical activity, it is easy to achieve and maintain "ideal weight" and to prevent chronic diseases. The following dieting tips, from nutritionist Jumana Dabbagh, are healthy lifestyle, away from obesity and diseases:
1. Healthy and moderate "diet" in its contents of fat, sugar and salt, maintains an ideal weight and protects the heart. Healthy cooking seems easier than some believe, and alternative ingredients for white sugar and salt are used. In this context, the following "healthy diet" guidelines are provided:
| Instead of frying, prefer stirring and stirring the food to be prepared in the pan, without adding ghee or oil.
| A shelf is used to get rid of fatty droplets, during barbecue, in order to get a lower calorie diet.
| The oven is used for cooking, with a few liquids (oil and butter ...), or cooking in oven bags.
| Vegetables are cooked with steam, which makes us lose fat for this purpose, and keeps the vitamins and minerals in the vegetables.
| Add more low-salt vegetables, such as carrots, peppers and onions, to dishes to enrich their flavors.
| If you want to eat canned and pickled products, it is necessary to wash them to reduce salt content. It is also a good idea to avoid excessive handling.
| Season the food, using lemon juice and vinegar, to enhance the flavor.
| Sugar can be obtained from natural nutrients (fruits, for example), while avoiding drinking soft drinks, sweetened juices and rationing.
| Low-fat or skimmed dairy products to reduce the amount of fat consumed.
| White meat products, such as chicken and fish, are more than red meat products.
2. Choose nutrients enhanced body immunity, such as:
| Whole grains (whole grain bread, whole grain pasta, brown rice, corn, oatmeal). Full grains provide plenty of antioxidants and selenium to enhance immunity, as zinc.
| Onion and garlic, for their role in boosting immunity, because they are enriched with nutritious chemical agents that also inhibit carcinogenic toxic substances.
| Fish rich in amino acids, such as salmon and sardines, are an excellent source of omega-3 fatty acids, which play a positive role in enhancing body immunity. It is also known that fish, a good source of zinc and vitamin B6, which enhance the immunity of the body.
| Legumes, an ideal source of vitamin B6 and iron, which enhance the body's immunity.
| Almonds and walnuts in the snack, to obtain vitamin E, which strengthens the body's immunity and protects it from serious diseases. Nuts are a rich source of vitamin B6 and useful fats.
| Flaxseed, a rich source of omega-3 fatty acids, can be used whole or fine in preparing bread or cakes. They can also be added to breakfast cereals (cornflakes) and milk in the morning.
| Yoghurt supplemented with probiotics, studies have shown that probiotics play an active role in enhancing the body's natural defenses.
| Spices and natural herbs rich in antioxidants, such as: cumin, cinnamon, turmeric, basil, thyme ...
| Healthy oils (olive oil, canola oil, corn oil and sunflower oil) are rich in vitamin E and are natural antioxidants.
3. Smart food choices: It is necessary to read labels on foods when shopping, including information on how much saturated fat, unsaturated fats, added sugars, cholesterol and sodium, so as not to spoil the "diet".
4. Balance between food and physical activity: Physical activity, an important factor to maintain a healthy lifestyle. In this context, it is necessary to exercise for thirty to forty-five minutes, three to five times a week, which is of great benefit to the body.
5. Moisturizing the body: For better health, it is necessary to increase the amount of fluids in the body by drinking water before feeling thirsty, and eat more vegetables and fruits that contain a high proportion of water, including cucumber, tomatoes and watermelon, which gives the body additional dampness.
