5 Nutrition Mistakes You Still Might Be Doing
Every day, taking food at the settled routine, many of us are not aware that eating not properly. As a result, the body does not receive a sufficient amount of needed substances for normal functioning of the organism. To make our nutrition more accurate and useful, it is necessary to arrange an audit of your diet and ingrained habits. Let's see what nutrition mistakes we still commit and how we can fix it.1. Three meals a day rule should be strongly respected We often suffer from "start to finish" in between breakfast and lunch, lunch and dinner. And when it comes to meal time, with an appetite you eat more food than you need. The stomach is not designed for very large portions, digestive enzymes and bile are allocated only in a certain amount, which may not be enough for all foods received in the gastrointestinal tract. As a result, a surplus of food remains undigested, leading to various disturbances in the digestive system. A gallbladder is suffering as well. The fact is that it produces a release of bile in the time of receipt of food. And if between meals there is a long break, it contributes to the stagnation of bile and the emergence of various problems in the biliary tract. * There is a need for at least four times a day, and in small portions. Distribute food intake evenly throughout the day, and the digestive system will work without overloads. * Consume food at the same time. Analyze when you have the most played out appetite, and for this time set the main meal or snack. * For snacking preferred light foods rich in vitamins and other nutrients. For example, fruit, yogurt, cottage cheese, vegetable dishes, etc. Related: Top 6 Foods Dangerous for Overeating 2. Skipping breakfast for being slim In the morning, the rate of metabolism in the body is the highest received nutrients are processed quickly and are not deposited in reserve. In the morning, especially a brain needs food, because per night blood glucose levels are decreased, so a healthy breakfast is a must. Even if your appetite has not yet woken up - do yourself a very light breakfast, but do not leave your stomach empty. 3. Eating more carbohydrates to gain muscle mass In actual fact, muscles are built from protein. And carbohydrates - a fuel that provides energy for intensive training, aimed at the growth of the muscle mass. How much of carbohydrates you need? About 4-8 grams per kilogram of body weight daily. No more and no less. That will be quite enough to ensure high muscle tone and a quick recovery. Related: Proteins, Fats, and Carbohydrates: How much of this we need? 4. The main indicator of success - scales To gain "weight" or to lose weight, people usually attack the food and supplements (or vice versa), expecting that the scales immediately show an increase (decrease) in weight. As they are disappointed when the arrow of scales deviates by only a couple of divisions, and that does not show anything. However, the scale is a bad adviser when it comes to the muscle mass. Plentiful food is likely to lead to an increase in body fat, but not muscles, as well as inadequate nutrition - to the preserving of fat. So if you can not accurately record the results, it is best to be guided not by own weight but own appearance. Often look at yourself in the mirror, and make a picture of yourself at the same scale. Only such a method of control is objective in evaluating a diet. 5. Cutting all flour foods and potatoes off in order to not gain weight It turns out that all the carbohydrates you should receive only from fruit, vegetables, and milk or special carbohydrate cocktails. But how much, then, you will have to eat and drink? If we restrict portions, then you simply will not have enough calories. But the lack of calories, as it is known, leads to an overall slowing of metabolism and decrease in blood sugar levels. A decrease in the blood sugar levels provokes the breakdown of muscle tissue. So, it is impossible to abandon the so-called starchy carbohydrates. The best sources are potatoes, pasta, whole grains, brown rice, and oatmeal. And do not forget - you should get 4-8 grams of carbohydrate per kilogram of body weight per day. Related: 7 Nutrition Things About Potatoes You Didn't Know
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