FRESH
05-05-2006, 02:38 PM
The diet, contrarily than he/she is normally thought, it is more the organization you ration alimentary in the time, or it defines the alimentary habits of a person or a population. The feeding, is instead the assumption of all the nourishing principles able to furnish the necessary energy to complete all the vital functions of the organism, and to renew the structures that come usurate in the time. The quantity and the quality of the necessary foods to the life and the activities of the organism you/he/she is defined ration food.
The truth "secret" to grow thin in health and to maintain subsequently the optimal weight is that to learn to correctly eat, qualitatively effecting a diet and quantitatively balanced. Without a good culture to feed all the diets they are destined to fail in the time. In the most greater part of the cases not only the weight of departure takes back him, but even they takes some kgs in more. Especially the lower part diets contained glicidico (bread, pasta, laughed, etc.) the most effective appear in initially how much they also determine a rapids loss of weight of 2-3 Kgs in the first week. This "lightening" it is it is not a real loss of bodily fat but only of water (the glicidis, as also the clururo of sodium or salt from kitchen, hold back water in proportion of around 1:3). Extended in the time they determine a strong protein loss (muscles) and inestetismi of the skin (flabby skin).
Vital functions developed by the alimentary principles
The alimentary principles are the chemical elements and the contained mixtures in the foods that develop complex vital functions:
- Caloric and energetic value: energy that the organism, after the decomposition of the foods, it turns into job and heat. The energetic value is expressed in calories intending for ordinary Calorie (Chilocaloria or Great calorie) the energy thermal material to raise of 1° (from 14,5° to 15,5°) the temperature of 1 gr. of water distilled to level of the sea. From a few years the system of calculation of the calories has been replaced by the kj (chilojoule) where 1 kcal equivale to 4,186 kjs. They mainly furnish energy the fats and the glicidis. The proteins are used in smaller quota and only in two lack case.
- Biological value: plastic action and of restauration (growth and reparation) of the cells and of the fabrics submitted to the continuous processes of oxidation. They have above all biological value the proteins and the water. Also the fats and the glicidis, in smaller measure, they acquit this function.
- Regulation of the vital functions: coordination of the cellular functions so that develops him in the most harmonic and balanced way. They are the vitamins and the mineral salts to develop such function.
To be well in health and to maintain the ideal weight an ancient popular motto recommended:
"You have breakfast as a prince, he/she has lunch as a bourgeois, supper as a mendicant."
Over that a rule for the physical form could be the simplest and effective strategy to reach and to maintain the ideal bodily weight. In fact an Abundant Evening Meal ago so that in the nighttime hours the caloric surplus is easily stored as subcutaneous fat in as for the metabolism reduced of the sleep the complete lack of motion it is added.
Also The Bad Alimentary Habits make to increase or to maintain the excess of weight.
To digest the Calories Furnished By A Chocolate (or from 3 candy or 7 french fries), a man of 70 Kgs. you/he/she should cross around 1,7 kms afoot.
THE THINGS TO BE KNOWN FOR GROWING THIN IN HEALTH
The "bruciagrassi" that they don't burn anything:
- The diureticis, sauna and laxatives make only to momentarily lose water and mineral salts (sodium, potassium and chlorine). This can involve cellular dysfunctions, nervousness, muscular cramps and loss of physical efficiency. The diureticis also make part of the forbidden substances inserted in the list of the sporting doping.
- The massages and the idromassaggio can help only in the recovery from the muscular work (disposal of the toxins) but they don't leastly notch the reserves of subcutaneous fat (the only one that consumes calories and you/he/she can grow thin is the masseur!).
- The synthetic overall don't make to evaporate the sweat and, therefore, damage only the impression of a greater perspiration. If put to contact of the skin you/they can cause irritations to the skin and alteration in the transpiration between skin and environment (bodily termoregolazione).
The difficulty that he/she often meets him in to grow thin is essentially tied to the parallel loss of physical efficiency in how much together with the fats mineral salts and muscular proteins are lost.
In theory to lose 100 grams subcutaneous fat (had formed since 90% of fats and 10% of water) it is necessary to consume around 900 calories.
The methods to eliminate these 100 grs. of superfluous fat they are essentially three:
- to do physical activity (es.: a man of 70 Kgs should cross afoot, of footstep or of run, around 13 Kms)
- to remove around 900 calories from the daily diet if this is in caloric equilibrium
- to do both the things together (for instance physical activity for a total of 400 calories and diet diminished of 500 calories).
What happens to the beginning and during a diet dimagrante:
- The loss of weight is apparently notable, in fact is essentially forgiven liquid because of the smaller one I bring glicidico that brings to elimination of water (this because a cellular relationship of 2,8:1 of equilibrium exists among glicidi and bodily water). The same is worth for the salt that holds back water for about 70 times its weight (the 15-20 grs. of sodium daily introduced they hold back from 1 to 1,5 liters water). Only the dimagrimento is real subsequently and to load of the subcutaneous fat.
- After a few times the defensive mechanism is baited, says of "saving", that clearly behaves an inferior caloric consumption (also of over 20%) to sustain the basal metabolism. Besides, a smaller caloric consumption to parity of developed job and a greater assimilation of the ingested food. If he very slowly grows thin it is more difficulty to recover then the lost weight. The diet is drastic anymore the mechanism of the anymore "saving" it is accented.
- The consumption of the fat subcutaneous door to the formation of the bodies chetonici (acids derived by the sour acetoacetico) that they extend to raise the acidity of the blood acidity that can add him to that consequential from the physical activity. This situation can be opposed through a correct I bring of glicidi and of alkaline foods (especially fruit and vegetable).
- When he grows thin the fat you/he/she is taken in way uniform from the whole body. Moreover the body starts to grow thin really where the fat is less often, therefore from the breast in on. They follow the belly, the sides and, finally, thighs and legs. Insofar, the possibility of located dimagrimento doesn't exist, not even doing physical activity contemplated to some regions of the body. In this last case it improves only the muscular tone.
To grow thin and to sustain himself/herself/themselves in form:
- Before undertaking a diet dimagrante, above all if it is desired to lose over 5-6 kgs, it is necessary to consult a dietician.
- To never go down under the 1200-1300 calories a day. Over this quota you/they can arrive unexpectedly serious organic troubles.
- Not to go over a consumption of superior subcutaneous fat to around 1,5 kgs every 15 days. More precisely the 1% of the real weight to week.
- In a diet in equilibrium between ingested calories and consumed calories, to lose 1 kg. of fat to week you/he/she should be reduced I bring him daily of around 1250 calories.
- The alimentary principles owe all to be always present and in balanced way in how much:
the fats, also having energetic function, they are essential for some functions complex and specialized multilevel jail cell. In fact, further to be the vehicles of the vitamins liposolubili (soluble in the fats) Á., D, And, K and F, are integral part of the fosfolipidis, of the cerebrosidis, of the cholesterol and of some hormones. Besides they have a plastic function in the cellular membranes. Some unsaturated fat acids are not sintetizzabili from the organism that it necessarily has to assume them with the feeding. Especially in the diets dimagranti, the consumption of the fat subcutaneous door to formation of the bodies chetonici (acids derived by the sour acetoacetico) that they extend to raise the acidity of the blood acidity that can add him to that consequential from the physical activity. This situation can be opposed through a correct I bring of glicidi and of alkaline foods. In the diet the fats have to be present in reason for the 25-30% of the total one with prevalence of those unsaturated,
the glicidis (I separated to glucose) they are fundamental for the functionality of the nervous system and the red globules of the blood. Even the possibility to demolish the fats is tied up to their presence. Insofar it is easy to understand as these alimentary principles they assume in general a notable importance in the diet, especially in the sportsmen. The glicidis also contribute to the metabolizzazione of the proteins and the elimination of the consequential nitrogenous cinders from the use of the proteins. In the demolition of the fats, especially in the diets dimagranti, the presence of glicidi in the diet opposes the acidity of the consequential blood from the formation of the bodies chetonici. In a balanced diet the presence of the glicidis is the 55-60% of the total one. Besides the daily quota of glicidi must be brings for him 80% from those complexes and for 20% from those simple;
the proteins are essential for their action of regeneration of the fabrics. The protein surplus goes to constitute the backup subcutaneous fat. Besides you/he/she can form him an excess of nitrogenous cinders that you/they prevent the reconstitution of new cellular structures (also muscular). A diet iperproteica involves acidosis of the blood, overloaded of job for the kidneys and the liver and digestive difficulty. They have to be present in the diet in reason for the 15-20% of the total one;
the mineral salts and the vitamins coordinate the cellular functions. The same sodium, imputed for the water retention, it has to sufficiently be present in the diet;
water is guarantee of optimal carrying out of the biological reactions. Besides the presence of water helps to eliminate the bodies chetonici. Water is the only food that doesn't furnish calories and drink during the meals it contributes to give the sense of satisfaction.
- To eliminate the alcohol in how much it doesn't fatten up but "it makes to fatten up". alcohol furnishes a lot of calories of ready employment saving to the organism the consumption of the glicidis and the backup fats.
- To assume in way balanced sour and alkaline foods. To second if the foods have the tendency to modify the blood toward the acidity or the basicity (pH), they distinguish him in
1 - ACIDOGENI (Meat, fish-Cheeses-Cereals - animal Fats - Yolk of egg - Vegetables: wood sorrel, red beet, beets, spinaches - Fruit: strawberries, blueberries, plums, rhubarb - Coffee, tea, chocolate, cocoa, vinegar)
2 - ALCALOGENI (Vegetables-Potatoes-Milk - All the other vegetables and fruit - Fruit shoal: almonds, filberts, grape - Sesamo)
3 - neutral (Starch-Butter-Lard - raw Honey-Oil - Sugar).
The pH represents the concentration of sour ions in the bodily fluids. Blood normally introduces a pH = 7,35-7,40. If the concentration is superior it speaks of alkalinity, if inferior of acidity.
This distinction is later especially important in the recovery I force him/it physical in how much:
the food acidificante contains acids or it turns him into sour mixture with the digestion. It will extend therefore to be neutralized through the mineral salts and the basic substances
the activity physical stressful curtains to make to veer the pH of the blood toward the acidity.
Insofar I bring him of alkaline foods it accelerates the restoration of the optimal conditions of physical efficiency.
A feeding acidificante extended for long time can determine: loss of the calcareous content of the bones, dental caries, anemia, renal deposit of the mineral ones, calculations to the cistifellea, backs and glands, troubles you launch to the digestion to the respiratory streets and the skin.
- To watch out for the first symptoms of a diet correctly applied not: these are above all nervousness, insomnia, physical and psychic tiredness.
The truth "secret" to grow thin in health and to maintain subsequently the optimal weight is that to learn to correctly eat, qualitatively effecting a diet and quantitatively balanced. Without a good culture to feed all the diets they are destined to fail in the time. In the most greater part of the cases not only the weight of departure takes back him, but even they takes some kgs in more. Especially the lower part diets contained glicidico (bread, pasta, laughed, etc.) the most effective appear in initially how much they also determine a rapids loss of weight of 2-3 Kgs in the first week. This "lightening" it is it is not a real loss of bodily fat but only of water (the glicidis, as also the clururo of sodium or salt from kitchen, hold back water in proportion of around 1:3). Extended in the time they determine a strong protein loss (muscles) and inestetismi of the skin (flabby skin).
Vital functions developed by the alimentary principles
The alimentary principles are the chemical elements and the contained mixtures in the foods that develop complex vital functions:
- Caloric and energetic value: energy that the organism, after the decomposition of the foods, it turns into job and heat. The energetic value is expressed in calories intending for ordinary Calorie (Chilocaloria or Great calorie) the energy thermal material to raise of 1° (from 14,5° to 15,5°) the temperature of 1 gr. of water distilled to level of the sea. From a few years the system of calculation of the calories has been replaced by the kj (chilojoule) where 1 kcal equivale to 4,186 kjs. They mainly furnish energy the fats and the glicidis. The proteins are used in smaller quota and only in two lack case.
- Biological value: plastic action and of restauration (growth and reparation) of the cells and of the fabrics submitted to the continuous processes of oxidation. They have above all biological value the proteins and the water. Also the fats and the glicidis, in smaller measure, they acquit this function.
- Regulation of the vital functions: coordination of the cellular functions so that develops him in the most harmonic and balanced way. They are the vitamins and the mineral salts to develop such function.
To be well in health and to maintain the ideal weight an ancient popular motto recommended:
"You have breakfast as a prince, he/she has lunch as a bourgeois, supper as a mendicant."
Over that a rule for the physical form could be the simplest and effective strategy to reach and to maintain the ideal bodily weight. In fact an Abundant Evening Meal ago so that in the nighttime hours the caloric surplus is easily stored as subcutaneous fat in as for the metabolism reduced of the sleep the complete lack of motion it is added.
Also The Bad Alimentary Habits make to increase or to maintain the excess of weight.
To digest the Calories Furnished By A Chocolate (or from 3 candy or 7 french fries), a man of 70 Kgs. you/he/she should cross around 1,7 kms afoot.
THE THINGS TO BE KNOWN FOR GROWING THIN IN HEALTH
The "bruciagrassi" that they don't burn anything:
- The diureticis, sauna and laxatives make only to momentarily lose water and mineral salts (sodium, potassium and chlorine). This can involve cellular dysfunctions, nervousness, muscular cramps and loss of physical efficiency. The diureticis also make part of the forbidden substances inserted in the list of the sporting doping.
- The massages and the idromassaggio can help only in the recovery from the muscular work (disposal of the toxins) but they don't leastly notch the reserves of subcutaneous fat (the only one that consumes calories and you/he/she can grow thin is the masseur!).
- The synthetic overall don't make to evaporate the sweat and, therefore, damage only the impression of a greater perspiration. If put to contact of the skin you/they can cause irritations to the skin and alteration in the transpiration between skin and environment (bodily termoregolazione).
The difficulty that he/she often meets him in to grow thin is essentially tied to the parallel loss of physical efficiency in how much together with the fats mineral salts and muscular proteins are lost.
In theory to lose 100 grams subcutaneous fat (had formed since 90% of fats and 10% of water) it is necessary to consume around 900 calories.
The methods to eliminate these 100 grs. of superfluous fat they are essentially three:
- to do physical activity (es.: a man of 70 Kgs should cross afoot, of footstep or of run, around 13 Kms)
- to remove around 900 calories from the daily diet if this is in caloric equilibrium
- to do both the things together (for instance physical activity for a total of 400 calories and diet diminished of 500 calories).
What happens to the beginning and during a diet dimagrante:
- The loss of weight is apparently notable, in fact is essentially forgiven liquid because of the smaller one I bring glicidico that brings to elimination of water (this because a cellular relationship of 2,8:1 of equilibrium exists among glicidi and bodily water). The same is worth for the salt that holds back water for about 70 times its weight (the 15-20 grs. of sodium daily introduced they hold back from 1 to 1,5 liters water). Only the dimagrimento is real subsequently and to load of the subcutaneous fat.
- After a few times the defensive mechanism is baited, says of "saving", that clearly behaves an inferior caloric consumption (also of over 20%) to sustain the basal metabolism. Besides, a smaller caloric consumption to parity of developed job and a greater assimilation of the ingested food. If he very slowly grows thin it is more difficulty to recover then the lost weight. The diet is drastic anymore the mechanism of the anymore "saving" it is accented.
- The consumption of the fat subcutaneous door to the formation of the bodies chetonici (acids derived by the sour acetoacetico) that they extend to raise the acidity of the blood acidity that can add him to that consequential from the physical activity. This situation can be opposed through a correct I bring of glicidi and of alkaline foods (especially fruit and vegetable).
- When he grows thin the fat you/he/she is taken in way uniform from the whole body. Moreover the body starts to grow thin really where the fat is less often, therefore from the breast in on. They follow the belly, the sides and, finally, thighs and legs. Insofar, the possibility of located dimagrimento doesn't exist, not even doing physical activity contemplated to some regions of the body. In this last case it improves only the muscular tone.
To grow thin and to sustain himself/herself/themselves in form:
- Before undertaking a diet dimagrante, above all if it is desired to lose over 5-6 kgs, it is necessary to consult a dietician.
- To never go down under the 1200-1300 calories a day. Over this quota you/they can arrive unexpectedly serious organic troubles.
- Not to go over a consumption of superior subcutaneous fat to around 1,5 kgs every 15 days. More precisely the 1% of the real weight to week.
- In a diet in equilibrium between ingested calories and consumed calories, to lose 1 kg. of fat to week you/he/she should be reduced I bring him daily of around 1250 calories.
- The alimentary principles owe all to be always present and in balanced way in how much:
the fats, also having energetic function, they are essential for some functions complex and specialized multilevel jail cell. In fact, further to be the vehicles of the vitamins liposolubili (soluble in the fats) Á., D, And, K and F, are integral part of the fosfolipidis, of the cerebrosidis, of the cholesterol and of some hormones. Besides they have a plastic function in the cellular membranes. Some unsaturated fat acids are not sintetizzabili from the organism that it necessarily has to assume them with the feeding. Especially in the diets dimagranti, the consumption of the fat subcutaneous door to formation of the bodies chetonici (acids derived by the sour acetoacetico) that they extend to raise the acidity of the blood acidity that can add him to that consequential from the physical activity. This situation can be opposed through a correct I bring of glicidi and of alkaline foods. In the diet the fats have to be present in reason for the 25-30% of the total one with prevalence of those unsaturated,
the glicidis (I separated to glucose) they are fundamental for the functionality of the nervous system and the red globules of the blood. Even the possibility to demolish the fats is tied up to their presence. Insofar it is easy to understand as these alimentary principles they assume in general a notable importance in the diet, especially in the sportsmen. The glicidis also contribute to the metabolizzazione of the proteins and the elimination of the consequential nitrogenous cinders from the use of the proteins. In the demolition of the fats, especially in the diets dimagranti, the presence of glicidi in the diet opposes the acidity of the consequential blood from the formation of the bodies chetonici. In a balanced diet the presence of the glicidis is the 55-60% of the total one. Besides the daily quota of glicidi must be brings for him 80% from those complexes and for 20% from those simple;
the proteins are essential for their action of regeneration of the fabrics. The protein surplus goes to constitute the backup subcutaneous fat. Besides you/he/she can form him an excess of nitrogenous cinders that you/they prevent the reconstitution of new cellular structures (also muscular). A diet iperproteica involves acidosis of the blood, overloaded of job for the kidneys and the liver and digestive difficulty. They have to be present in the diet in reason for the 15-20% of the total one;
the mineral salts and the vitamins coordinate the cellular functions. The same sodium, imputed for the water retention, it has to sufficiently be present in the diet;
water is guarantee of optimal carrying out of the biological reactions. Besides the presence of water helps to eliminate the bodies chetonici. Water is the only food that doesn't furnish calories and drink during the meals it contributes to give the sense of satisfaction.
- To eliminate the alcohol in how much it doesn't fatten up but "it makes to fatten up". alcohol furnishes a lot of calories of ready employment saving to the organism the consumption of the glicidis and the backup fats.
- To assume in way balanced sour and alkaline foods. To second if the foods have the tendency to modify the blood toward the acidity or the basicity (pH), they distinguish him in
1 - ACIDOGENI (Meat, fish-Cheeses-Cereals - animal Fats - Yolk of egg - Vegetables: wood sorrel, red beet, beets, spinaches - Fruit: strawberries, blueberries, plums, rhubarb - Coffee, tea, chocolate, cocoa, vinegar)
2 - ALCALOGENI (Vegetables-Potatoes-Milk - All the other vegetables and fruit - Fruit shoal: almonds, filberts, grape - Sesamo)
3 - neutral (Starch-Butter-Lard - raw Honey-Oil - Sugar).
The pH represents the concentration of sour ions in the bodily fluids. Blood normally introduces a pH = 7,35-7,40. If the concentration is superior it speaks of alkalinity, if inferior of acidity.
This distinction is later especially important in the recovery I force him/it physical in how much:
the food acidificante contains acids or it turns him into sour mixture with the digestion. It will extend therefore to be neutralized through the mineral salts and the basic substances
the activity physical stressful curtains to make to veer the pH of the blood toward the acidity.
Insofar I bring him of alkaline foods it accelerates the restoration of the optimal conditions of physical efficiency.
A feeding acidificante extended for long time can determine: loss of the calcareous content of the bones, dental caries, anemia, renal deposit of the mineral ones, calculations to the cistifellea, backs and glands, troubles you launch to the digestion to the respiratory streets and the skin.
- To watch out for the first symptoms of a diet correctly applied not: these are above all nervousness, insomnia, physical and psychic tiredness.