ABC the Nutricion and Exercise
A- We are whatever eat
Whereas good we feed us, We will can get out plus avail at the exercise,
At work, at the studio we will can and surrender good in the dia all activities.
A very common error in that they incur the persons when they initiate an it plan diet and/or Training stops that bringing down weigh and burn grease, He is that they ignore foods Even they arrive at and achieve a lonely daily food. This is not anything advisable in order to, To decrease consumption board proteicos since drastically mainly, In the morning hours, When the organism converts proteins in energy Our body will lay burn junior the nr. possible calories He stops avoid quedarse without calories adequate carry out with its main functions.
Malnutrition proteica decreases the regeneration not only The tone and muscles' intervertebrales at general par (See:It ache back / lumbago), Compelling at the organism at utilization proteinas muscular as it fountain combustible, Destroying the muscular mass, eagerly Also can bring as consequences seasicknesses, sudden fever, sudoración, hipoglicemia,
(He brings down of sugar)And even death.
The it drops of sugar morning likewise induce apply the muscular mass at the organism. If our breakfast contains abundant proteins (yogurt, ricota, cheese, milk, tuna, Turkey, etcetera). Progressively are become in these glucose alongside with the morning, bring down of sugar not happening. On the other hand prolonged a repetition meager breakfast's in lonely proteins that contains (Biscuits, gravy, cereals and fruits,) producira serial bring down sugar and the destrución meaningful the muscular mass'.
It benefits the Exercise in Balancing and Corporal: Grease
He maintains a muscular mass he frees grease.
It reduction abdominal grease and the body's superior zone.
He increases himself velocity the greases and metabolización.
It Redución mortality in obese persons.
B- Adequate balance:
Above all must be aware have it requires from a discipline that must go acostumbrándose and for character, he took part sú at that a Healthy Body, Strengthened Symphonic Where will might go discounting little by little and for lograrlo he is essential food régime /o exercises from now on If never he exercises only herself I might achieve his objective.
It is very important it eat that I do not drop off of, He is and increase the nr. daily few foods in quantities, This stimulates at the organism at since Burn calories, This does not want that saying goes eat in abundant quantities neither tall board with caloric or fatty content.
Try of decrease the carbohydrates a little bit
(Sugars and starches,) mainly at night is plus, good dinner if early. Ingest much water, before all food during the dia. This will inhibit action the gastric
gravies a little bit. They exist in the market that products by mineral another vitamines, will aid and metabolize greas good elements.
Do not kill herself of hunger! It bring down fast from weigh, he has as consequence to drop off the diet, that you will get a velocity that won't believe, Even I hope one additional grams.
I drop a proposal off follow up in the foods at consideration here:
55% of Carbohydrates (popes, rice, dough and integral) cereals,,
25% of Proteins (chicken, Turkey, fish red) meats, and something,,
15% of Greases (distributed in 3 foods important and light).
Nutritional consideration proposed follow up after the Exercise:
It is advisable after the session exercises consuming carbohydrates, since increases as far back as production glucógeno in 50%, to this he will become in important it help the muscle and growth. He recommends himself consume from 2 to 4 it calories because of klg balancing. If e g weigh 100 klg, will have for consume from 200 to 400 klg coming calories carbohydrates (aprox, 50 to 100 it gr board)
C- They check herself here to you some different examples the nutrients' functions that they find themselves in the foods and symptoms in case of deficiency:
Vitamines, mineral, aminoácidos, sour greasy carbohydrates. All they are essential he stops growth, they protect us diseases, contribute sawee and it are vital the necessary energy the everyday tasks he stops a working the brain and healthy fur's.
Vitamine A ___________
Function: He maintains the fur, eyes, zones gastrointestinal urinarias, the bones, the teeth, and the hair,,
Fountains: All the yellow vegetables and greens, the liver's oils fishes and cheese.
Symptoms: Deficiency causes acne, the dandruff, dry eyes and festers in the mouth.
It complex the vitamine B ___________
Function: Vital at our nervous system nervous switchboard. One great stops decrease the stress.
Fountains:Integral bread and cereals, vegetables, meat, eggs, cheese and yogurt.
Symptoms: Deficiency causes depression, irritability, insomnia, fatigue and anaemia.
Vitamine C ___________
Function: He maintains the it cells body united, hurt priest and help at the immune system.
Fountains: Citric, vegetable green, fruits apples, tomatoes and potatoes.
Symptoms: Deficiency brings down and quits vulnerable off the defenses infections.
Vitamine D ___________
Function: Necessary he stops the bones and the teeth.
Fountains: Lonely, milk, eggs, liver, the liver's oils fishes and the fishes'.
Symptoms: Deficiency causes rachitis and arched legs in the boys, bones brittle, feeble muscles and osteoporosis.
Vitamine E ___________
Function: He stops good core and the arteries.
Fountains: Bread and integral cereals, oils the sunflower and the soya, peanuts and almonds.
Symptoms:Deficiency causes cataracts, wrinkles, weakness the muscle and infertilidad.
Vitamine K ___________
Function: Essential he stops the bones and the blood's coagulation
Fountains: Green vegetables, green tea, tomatoes and medic.
Symptoms:Deficiency causes and difficulty stops the blood's coagulation osteoporosis.
Function: Esencial para los huesos y los dientes.
Fountains: Leche, queso, vegetales verdes, guisantes y lentejas.
Symptoms: La deficiencia causa Calambres en los músculos y osteoporosis.
Function: Essential he stops core, muscles and nervous system.
Fountains: Fresh, vegetable and grainy fruits.
Symptoms: Deficiency causes muscular, little fatigue appetite, cramps and depression.
Sour Greasy Essential ___________
Function: Vital for all the cells, including nervous brain.
Fountains: Butter, the oils, milk, fish, cereals.
Symptoms: excess cause envelope balancing.
Function: Essential he stops the proteins', formation even it affect all since brain the fingernails the ft's.
Fountains: Milk, meat, peas yvegetales green.
Symptoms: Deficiency vitamines and minerals or lack he will happen first that her of the aminoácidos
Function: Vital he stops the energy and the brain's function.
Fuentes: Fruits, rice, flour, honey and sugar.
Síntomas: Deficiency causes lethargy, difficulty for concentrarse.
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