4 Eting habits to keep the line and be healthy
According to the latest Obépi study, 47.3% of French people are overweight or obese (1 in 2 people). After quitting, practicing a build activity and good nutrition are the best things you can do to be healthy and prevent many cardiovascular diseases and growths. Zoom on 8 simple habits that you can adopt today (they are not strict rules, you can apply them little by little in your sustenance):
1. Monitor child weight and practice a body activity.
Your weight is a good indicator of your overall health, you must monitor and maintain it in a "normal range" for your body mass index (BMI) to be between 18.5 and 25. BMI is a weight / height proportion² which helps to estimate the chubbiness of a person. With a BMI greater than 25, the risks of cardiovascular disease and diabetes are real; the risks are multiplied by 3 standard for hypertension and standard 2.5 for dyslipidemia (excess cholesterol and triglycerides).
- How to lose weight ? The equation is straightforward. The weight variety is equal to the calories consumed minus the calories spent. Body exercise will help you not only to expend energy easily, but also to increase the muscles that burn energy constantly. When it comes to food, the best rule is balance, do not overdo it, do not deprive yourself, adopt good eating habits and continue to have a fulfilling social life.
2. Consume more good fats.
2. Consume more good fats.
No, not all fats are bad, some are essential and very good for your health. Avoid trans fats and limit saturated fats to the benefit of good fats (monounsaturated and polyunsaturated); as a result, the LDL bad cholesterol and triglyceride levels decrease and the HDL cholesterol level increases, decreasing the risk of cardiovascular diseases.
* Trans fats are mainly artificial and mainly "hidden". They are found in industrial pastries, cheap food fries that use hydrogenated oils, margarines, vegetable fats ... Denmark has banned their industrial use since 2003.
* Saturated fats: red meat, animal fat, whole milk products, palm oil ...
* Mono and polyunsaturated fats: olive oil, peanut oil, avocados, organic products, oily fish, whole grains ..
3. Eat or more whole grains Carbohydrates (sugars and starches) are not your enemies. They are transformed into our body's standard glucose to provide a source of energy that may be more or less good depending on its nature. The glycemic index (GI) of foods measures the ability of a carbohydrate to raise blood glucose. Moreover this one is high, in addition to the blood sugar increases. It is therefore necessary to focus on foods with a low GI. Without building your diet around the glycemic index, monitoring it contributes to weight loss and prevention of cardiovascular disease and diabetes. Which carbohydrates to avoid and which ones to favor?
Responsible mainly for weight gain, high GI carbohydrates are refined cereals (foods made from white flour: torments, sandwiches, pizzas, ground sirloin sandwiches, pastries, whitens pasta ...), sweet foods (chocolate bars, soft drinks). drinks ...), some prepared industrial dishes and potatoes.
So avoid sweet or prepared foods, do not consume too much potatoes, replace standard refined cereals whole grains (torment, pasta, rice and muesli complete ...) and use flour for your pastries. These cereals have not been processed and are therefore much more rich in nutritional qualities and full of filaments; their IG is very low standard affinity to refined cereals.4. Choosing good sources of protein
From a health point of view, not all protein sources are equal. You should trough in addition to animal proteins like fish or chicken and vegetable proteins like organic hulled products or beans rather than red meat and whole dairy products; these are good sources of complete protein, but they are rich in saturated fats and increase bad cholesterol (LDL); their consumption should therefore be moderate. Blender sources of protein (poultry, fish, eggs, beans, organic hulled products, legumes ...) and increase their standard affinity consumption with carbohydrates improves your levels of good cholesterol (HDL) and triglyceride. 
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