succession January holidays - is not only fun, meeting friends, gifts and raffles.It also increased the load on the body due to violation of "sport mode", and maybe even a few recruited during this time of useless extra padding.So it's not so bad that January came to an end, and now you can with a clear conscience again sit on his favorite diet or, for a start, make a short "clean" the procedure exhausted body.
However, do not rush to take drastic measures.Our bodies do not like sudden changes - for him it is very important to observe the "gradually and regularly" - only in this case, you can count on the long-term result.Try a little bit to adjust your diet, simply increasing the fiber content of the diet.
a long time was considered useless fiber material, as the human digestive system is not able to digest this substance.Therefore, in the industrial processing of tissue removed - and, incidentally, continue to be removed - of many products.Today she sing praises.Especially those who are watching a figure.
Fiber from the garden
Cellulose - a substance that forms the walls of plants.It is divided into a soluble (pectin, lignin, gums and mucous substance) and insoluble (cellulose and hemicellulose).It is believed that are particularly rich in fiber vegetables and fruits, but it's not quite true.Champions on its content are cereals and legumes.
a lot of soluble fiber in oats and oat bran, beans, carrots, citrus fruits, apples.Insoluble bran present in the wheat, peas, fruit and vegetable peel.
How it works
Those who eat little fiber, and have nothing to dream of well-being and a slim figure.Cellulose - a way out for those who can not give up your favorite treats, but seeking to lose weight.If your diet is a lot of it, the process of digestion requires more energy than usual.Through tissue stimulates the bowel.Every day you will lose up to an additional 150 calories without any effort.As much as burns over twenty-minute jog.The use of fiber - the most natural and safe way to maintain order in the body.
Soluble fiber slows the absorption of sugars from the intestine into the bloodstream.It is able to deduce cholesterol, reducing its levels in the body.Studies have shown that those who daily eats 30 grams of fiber, the risk of heart disease by 40-50% lower than those in whose diet is not enough.This substance - a means of preventing cardiovascular disease, diabetes and cancer.
Soluble fiber when it enters the stomach expands.The resulting "gel" contributes to the appearance of satiety: overeating does not threaten you.In addition, it displays the body of toxins.Insoluble fiber speeds up the process of digestion.
Fiber is recommended for pregnant women with problematic digestion.Cereal, bread from wheat flour, peas and beans, dried fruit (raisins, prunes, apricots, figs) will help with this common problem during pregnancy is constipation.But there are contra-indications: gastric ulcer and duodenal ulcer in the acute stage, enteritis and colitis, and diarrhea.
«Checkered" breakfast
It is advisable to consume 25-30 grams of fiber each day.It is known that a diet Russians most meat and dairy products - so that only half of this amount (10-15 g).
Correct position can be taking it a rule to start the day with a cup of oatmeal and snack during the day a few handful of muesli with yogurt or milk.Restock fiber helps potatoes baked in their jackets, a cup of brown rice or popcorn, a plate of beans, a glass of fresh juice.And remember that the fiber is destroyed by prolonged heat or mechanical processing.Therefore, to "make friends" with her food should be steamed, stew and not very finely cut.
important to know that such a beneficial agent works on your body, but if you drink about 2 liters of fluid per day.Failure to do so can lead to constipation.
If, after reading this article you have decided to urgently improve your body and improve the diet at the expense of fat, do not hurry: go to the "cellular" power gradually.Too sharp increase in the amount of food it can cause flatulence and intestinal cramps.
Articles Source: resnichka.ru
