Как приобрести полезные привычки для здоровья и стройности

23 Марта 2017 | 9 Комментарии

Весна уже пришла, а это значит, что наступило время для пробуждения от зимней спячки! Полезные привычки помогут начать новую жизнь и стать красивее, стройнее и здоровее. Их немного, и соблюдать эти привычки – одно удовольствие.

Завтрак с преобладанием белков – отличное начало дня

Гуру фитнеса рекомендуют следовать правилу 30:30 – в первые полчаса после пробуждения съедать около 30 граммов продуктов с высоким содержанием белка.

Белковый завтрак настраивает работу желудочно-кишечного тракта, способствует снижению веса и заряжает энергией на весь день. Утренний прием пищи так же важен для того, чтобы в течение дня у организма не возникало потребности в жирных и углеводистых продуктах.

Правильный завтрак – это настроение и хорошее самочувствие в течение всего дня!

Потребление большого количества воды – только на пользу

Питьевая вода, минеральная или цитрусовая (с соком свежих лимонов, грейпфрутов или апельсинов) – самые полезные напитки для организма. Они способствуют нормализации обменных процессов, действуют как антиоксиданты и приводят в порядок все жизненно-важные системы.

От напитков с содержанием сахара и соков следует отказаться – они наносят вред фигуре, пагубно влияют на состояние зубов и работу сердечной мышцы.

В воде – энергия жизни и здоровья.

Регулярные занятия спортом – залог здорового образа жизни

Вопрос о том, сколько заниматься спортом и какой вид тренировок выбрать, зависит от тех целей, которых хочется достичь.

Для поддержания тонуса и профилактики заболеваний отлично подойдут пешие прогулки или пробежка. 20-минутная быстрая ходьба или бег позволяют выглядеть и чувствовать себя лучше. В течение дня стоит проводить дополнительную разминку, особенно если работа имеет малоподвижный характер (сидение за компьютером или за рулем).

Если же главная задача – снизить вес и избавиться от лишних объемов, то нагрузки должны быть существеннее. Кроме бега в программу тренировок стоит включить занятия фитнесом, направлений в котором сейчас великое множество.

Американский совет по физическим упражнениям, занимающийся исследованием влияния тренировок на организм человека, сделал вывод о том, что наиболее эффективные результаты снижения веса будут достигаться при 1,5-часовых нагрузках в день при регулярности занятий 5 раз в неделю. Для снижения риска заболеваний существуют другие нормы. Так, для профилактики болезней сердца, оптимальным является проведение 20-30-минутных кардиотренировок трижды в неделю, а для профилактики онкологии молочной железы – 40-50 минутных занятий спортом.

Физические нагрузки приносят не только пользу, но и удовольствие – от настроения, которым они заряжают, и от результатов, которые видны в отражении зеркала.

Овощи – неотъемлемая составляющая питания

Овощи богаты клетчаткой, питательными веществами и витаминами, а потому не включить их в свой рацион было бы большой ошибкой. Однако это не подразумевает только употребление овощей – во всем необходима мера. Хорошо, если человеку удается включить небольшое количество овощей в каждый прием пищи наряду с другими продуктами.

Не даром, диеты, в которых большое внимание уделяется овощам, считаются наиболее полезными с точки зрения здоровья. Главная причина – в богатом составе, низкой калорийности и содержании клетчатки, которая не оставляет шансам вздутию живота и обеспечивает ощущение наполненности надолго (продолжительное чувство сытости не заставит вновь и вновь возвращаться к холодильнику). Это позволяет поддерживать нормальный вес, обезопасить себя от ожирения, сахарного диабета второго типа и болезней сердечно-сосудистой системы.

Регулярное употребление овощей – не так сложно, как кажется:

  • На завтрак можно приготовить блинчики с пюре из шпината или оладьи с протертым кабачком, выпить полезный коктейль из капусты или сделать вегетарианский бутерброд.
  • Овощи на обед и ужин могут быть тушеными, отварными или в виде салатов. Мясные котлеты с протертой морковью будут иметь более нежный вкус и легче усвоятся организмом, а цветная лапша из цуккини станет полезной альтернативой лапше из пшеницы.
  • Перекусить можно огурцом или сельдереем, а так же приготовить на гриле полезные чипсы из свеклы или моркови без добавления соли – такая замена жареным картофельным пластинкам принесет больше пользы как для здоровья, так и для настроения.
  • Овощам найдется место даже в десертах. Например, это могут быть ароматные кексы с морковным пюре, жареный шпинат или дольки цуккини, морковная запеканка или пирожки.

Приятного и здорового аппетита!

Сон – не для ленивых, а для счастливых

Польза сна доказана давным-давно. Качественный, крепкий сон способен снизить влияние стресса на здоровье и психику, минимизировать вероятность развития многих недугов и улучшить фигуру.

Следует уделить сну особую роль именно в весеннее время. Если есть возможность для дневного отдыха, нельзя от нее отказываться. Полчаса полуденного сна помогут справиться с недомоганием и мыслить лучше.

Вечером не стоит увлекаться компьютерными играми и просмотром телевизора. Постарайтесь выключить все устройства за 30 минут до сна, чтобы организм смог настроиться на грядущий отдых. Так сон будет более крепким и спокойным, а сновидения – приятными.

Весна – время перемен

Весна символизирует пробуждение всего живого ото сна, наверное. Поэтому именно сейчас у людей возникает желание начать новую жизнь, что-то переделать и измениться самим.

Действительно, весенняя пора – хорошее время для появления полезных привычек и интересов и избавления от зависимостей и пагубных пристрастий. Алкоголь и никотин – то, чему в новой жизни места нет.

Йога, танцы, курсы саморазвития, флористика, изучение языков – неизвестно, какие таланты проявятся еще. Главное, чтобы все эти занятия приносили удовольствие и стимулировали интерес ко всему происходящему ко мне.

Счастливая жизнь – вот главный ключ к долголетию и продлению молодости!



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