The Largest Portal Of Health And Quality Of Life.

Weight loss: 6 cares to lose weight

Weight loss: 6 cares to lose weight

Changing the meal from the street prepared at home can bring numerous advantages and contribute to greater health care, being a great ally in the process of losing weight and improving the quality of life. > Today in the Brazilian food there is a greater space given to ready meals and other ultraprocessed foods inside and outside the home, associated with the time spent preparing meals increasingly shortened making it more difficult to care about what, how much and how much one eats. However, it should be remembered that home cooking is not synonymous with healthy food, let alone leaner dishes.

Some cares can help make these homemade meals even healthier and less caloric:

1. Shop around

When it comes to going to the market and organizing groceries at home, some care can help you stay focused and ensure a healthier meal:

Organize a shopping list, prioritizing fresh food and minimum of processed

  • Carefully read the food labels - nutritional chart and list of ingredients, especially - to take the best choice of purchase
  • Avoid leaving large amounts of food in the pantry, refrigerator and refrigerator of sweets and sweets such as chocolates, desserts and ice creams within easy reach
  • Keeping the kitchen counter organized, which makes it less likely to eat foods of low nutritional value outside the scheduled times and to generate triggers for binge eating can sabotage the process of weight loss.
  • 2. Use and abuse of regional foods

Brazilian cultural diversity is also reflected in what is served at the table. The variety of vegetables, fruits, fish and seafood, meat abundance, associated with African, indigenous, European and other immigrant influences make national cuisine one of the richest in the world in terms of combinations of foods and makes it possible to establish a nutritious food that favors health.

The book "Alimentos Regionales Brasileiros", recently published by the Ministry of Health, values ​​the practices of cooking through typical regional dishes of the national territory, especially reinforcing the incentive in consumption of fresh and minimally processed food, in order to promote healthy food regardless of the region.

The availability of a range of fruits, such as tropical fruits, makes it possible to vary them in the menu in all seasons, in the morning, in the snacks, in the natural juice or in the vitamin of fruits. Due to the favorable conditions of soil and climate of the country, the same happens with vegetables and vegetables, allowing numerous combinations of these in salads and in dishes

3. Do not underestimate the power of rice and beans

In the evaluation of some foods and dishes typical of the Brazilian diet under nutritional optics, the combination of rice and beans is one of the most important.

Rice is a notable source of carbohydrates. When we talk about the full version, it mainly brings complex carbohydrates and B-complex vitamins. Beans, on the other hand, are a great source of dietary fiber - maintaining good intestinal function and a healthy microbiota.

complement in terms of essential amino acids, since rice is rich in methionine and deficient in lysine, while beans are rich in lysine and deficient in methionine.

4. Always look for healthy references

A very important point arising from the act of cooking is the possibility to make more conscious food choices, since there is freedom in choosing the ingredients and the way of preparation. The repertoire of food can be expanded by contact with different foods. It is worth looking for references of healthy recipes in books, on the internet or of acquaintances and to adapt them according to the objective - if it is the slimming, it is indicated substitutions of ingredients like:

  • Cereals and flours refined by whole versions
  • Control and rational use of salt, oils or olive oil
  • 5. Balance the nutrients in the dish

There is a tendency for Brazilians, at meals, to exaggerate the amount of animal protein - especially red meat, with more fat and sausages - and simple carbohydrates instead of vegetable consumption. In this sense, the adjustment in the quantity and frequency of consumption of each of these foods by itself, is enough to balance the proportions in the dish and in the day to day.

The ideal is to incorporate dishes of easy preparation that, although simple, must be nutritionally complete containing:

A cooked, grilled or roasted protein, which can be chicken, fish, red meat and eggs

  • Carbohydrates found in whole grains and legumes
  • Vegetables and vegetables occupying half the plate, either in the cooked form, giving preference to steaming or with little water, or raw.
  • Tip:

The salad in the pot can be an alternative to assemble a complete salad containing different layers with other foods , appearing as a good choice for a light meal, rich in nutrients and tasty. 6. Avoid Pinching While Cooking

Pinching during the preparation of food can be an automatic attitude, and it harms the diet as it deregulates hunger, and we often do not compute these calories throughout the day. Souring may be necessary, but limited to a small portion (worth serving in small spoons, such as tea)? you need to keep your appetite for the meal that is to come.

Licorice Moisturizing Juice

Licorice Moisturizing Juice

Wash and shine all ingredients, beat in the blender with a little filtered water and drink next.


Recipe: Camomile and ginger ice tea

Recipe: Camomile and ginger ice tea

Ginger tea is known for helping those who want to lose weight, relieve nausea, aid in the digestion process and even combat respiratory diseases. Chamomile is famous for its calming properties. Ingredients: 3 teaspoons of dried flowers / cup Hot water Juice of 1 lemon 2 tablespoons of honey 1 spoonful of grated ginger How to do Arrange the chamomile flowers inside the cup, pour the hot water into the container and let it infuse for three minutes.