10 ESSENTIALS FOODS

[maria angelica sassone]

10 essential foods in your diet and 5 to forget

You know the first rule of nutritional balance, eating everything but without excess. Must follow a varied and forget about those foods that are harmful to our body.

1. 10 essential foods in your diet  2. And 5 foods you have to forget

1. 10 essential foods in your diet

 

Fruit . Its richness in antioxidants prevent free radical accumulation. Here are 10 essential foods in your diet, the more if you're a sportsman: 1. Legumes . The secret anti-fatigue. Interesting source of minerals like magnesium, iron and vegetable protein. Two servings per week. 2. Eggs. Regenerate your muscles. By its content of lecithin and phospholipids, vitamins A, B and E, but especially the quality of high-protein biological index. 5 to 6 per week. 3. Nuts . Restore your energy. Minerals, B vitamins and healthy fats, nuts are full of energy relative to their volume and do not vary sharply blood sugar. It takes 1 to 2 handfuls every day you train. 4. Fresh fruit . Avoid injury. Its richness in antioxidants prevents the accumulation of free radicals involved in the origin of many injuries. We recommend at least 3 pieces of fresh fruit per day. 5. Yogurt . Your immunoprotective. Protein, calcium, vitamins A and D and starter cultures that regenerate your intestinal flora. With hard training, two a day (one at breakfast at least). 6. Bluefish . Guardian of your health. Its content in vitamin B12 and healthy fats are treasures for the athlete. 3 to 4 times a week. 7. Water . The nutrient imprescidible. Without water your body simply does not work from 1.5 to 3 liters per day, according to the constitution and the evaporation rate and effort. 8. Virgin olive oil . Liquid gold. Rich in antioxidants and unsaturated fat, improves blood circulation and speed recovery. Two tablespoons per day and 3 days of intense training or competition. 9. Garlic . Aleja infections. Principles such as the allicin prevent circulatory problems, its antioxidants fight free radicals and prevent infection. Whenever you can add flavored with garlic or garlic to your meals. 10. Wheat germ . Protect your nervous system and prevents burnout. Rich in magnesium, which enhances nerve transmission and vitamin E, which makes your muscles are not damaged both intense exercise. One tablespoon 5 times per week. Add it to your dishes (salads, purees, cereals ...) every day of the week before a race.

 

2. And 5 foods you have to forget

 

1. Industrial bakery . Are rich in palm oil and coconut, full of saturated fats are harmful to your health. You made with flour and refined sugars and often have artificial coloring. It's okay to take a loaf from time to time, but do not rule. 2. Alcoholic beverages . A glass of wine with meals, a cider or a beer after training are healthy, but do not pass there, especially not in terms of passing grades of alcohol. Alcohol dehydrates and vitamins and minerals needed to metabolize. 3. Stiffs . The industrial sausages contain sugars, phosphates, starch ... who are not good for your health. If you want to make sausage turns to the lifetime, the more natural the better. 4. Soup's on . If you make your own soup at home, great, but on soups you buy at the super-rich in monosodium glutamate, the famous flavor enhancer, and salt. Better forget it. 5. Refined sugar . White sugar is only nearly pure sucrose, refined obtained by eliminating all the vitamins and minerals. Better sweeten your food with honey or brown sugar.