Aprende a cambiar tus hábitos alimenticios.

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ROMPE CON TUS HABITOS, ¡Come Salud!

La obsesión por las dietas no funsiona
Los expertos coinciden en lo mismo: La obsesión por las dietas no funciona, mientras más prohibiciones te impones, a más tentaciones te exponesmientras más pequeña sea la cantidad de comidas que ingieras más hambre te dará.
 
Es un círculo vicioso. ¿Qué puede hacerse al respecto?. Decir adiós a tus viejos hábitos alimenticios…y comenzar de nuevo.
 
Para mantenernos en forma y saludables, es indispensable una buena rutina de ejercicios y una dieta balanceada. Lo que comemos y bebemos, si hacemos ejercicios o no, determina la duración de nuestras vidas, por eso es importante conservar buenos hábitos. 
 
Si, Sabemos que comerse una deliciosa hamburguesa acompañada de un refresco, papitas fritas y una barra de chocolate, no tiene comparación. ¿Pero es realmente conveniente? Para lograr un buen aspecto físico -y nos referimos a un cuerpo sano y libre de grasas- es imprescindible hacer unos camios drásticos en nuestra rutina diaria. 
 
Por ejemplo, limitar el consumo de comidas con alto contenido en grasas, azúcar y sal, y aumentar la dosis de frutas, vegetales y productos elaborados con con granos enteros. Por otro lado. el ejercicio nos ayuda a mantener el cuerpo funcionando a toda máquina.
 
Otro punto bien relevante es que el ejercicio crea una actitud super-positiva, primordial para nuestra salud mental.
 
Pongamos especial atención en estos dos aspectos -Nutrición y Ejercicio- con la firme intención de cambiar nuestros hábitos sin mayores sacrificios…pero estableciendo una meta lógica y alcanzable.
 
Para la mayoría de las personas. la idea de balancear una una dieta saludable con las comidas tradicionales es casi imposible. 
 
En cuanto a la grasa debemos tener en mente que necesitamos ingerir cierta cantidad para sentirnos bien, esta nos da una sensación de llenura. de satisfacción. Así que para que una comida nos mantenga llenos por varias horas, debe contener grasa. Pero la pregunta es ¿Cuanta necesitamos? lo ideal es de un 10 a un 30 por ciento, ni más ni menos. 
 
Si consumimos unas 1800 calorías al día, fácilmente podemos acomodar 154 gramos de grasas dentro de ellas, para obtener energía. necesitamos los almidones, como estos se absorben poco a poco, satisfacen por un tiempo  prolongado.
 
Por eso es preferible consumir una tostada con un jugo por la mañana, para sentirnos llenos por más tiempo. Igualmente, si a esta comida le agregamos un vaso de leche descremada, y un poco de mantequilla al pan, las calorías aumentan, pero el hambre estará controlada por más horas, esto evita “picar” entre comidas o caer en la tentación de ingerir un alimento que engorde.
 
Ves? como a veces comer un poco más tiene mejor efecto que comer menos?
 
Ahora pasemos a otro punto interesante. El ejercicio no solo fortalece el cuerpo, si no también el espíritu. ¿Pero que sucede cuando lo que nos falta para hacer ejercicio es precisamente espíritu? Tenemos que buscar una motivación….los siguientes beneficios pueden ayudarnos a tener esa motivación.
 
        * El ejercicio mantiene los huesos fuertes.
        * Baja los niveles del colesterol.
        * Reduce los riesgos de padecer de presión alta.
        * Reduce los niveles de azúcar en la sangre.
        * Controla el peso corporal.
        * Alivia las tensiones de la vida diaria.
  
Además, tonifica los músculos y mejora el balance, la coordinación y la flexibilidad.
“El ejercicio aeróbico”, puede ser tan simple como caminar rápido, correr, nadar, andar en bicicleta, bailar o hacer un deporte en el que estamos en constante movimiento, como el tenis o el racketball.
Es posible que estemos haciendo un ejercicio aeróbico sin saberlo. Un mínimo de media hora, tres veces a la semana, en una actividad aeróbica es fundamental caminar con vigor, dejar el auto estacionado lejos, subir y bajar las escaleras, hacer los quehaceres de la casa, todas estas funciones diarias pueden convertirse en un ejercicio aeróbico.
Hambre y Antojos
Es de gran importancia conocer la diferencia que existe entre el hambre y los antojos…y como funcionan los dos.
Para estar satisfechos tenemos que hacer algo más que consumir “suficiente” comida. Necesitamos complacer nuestro sensor del apetitoes decir, esos antojitos que sentimos por ciertos sabores y aromas. La manera más fácil de hacerlo es comiendo los alimentos que adoramos y que son prohibidos,  justo cuando tengamos antojo.
Mientras más intentamos alejarnos de esas tentaciones más pensamos en ellas y más ganas nos dan de devorarlas. Y cuando por fin ya sucumbimos a la tentación entonces comemos más de la cuenta.
Caer en la tentación es muy fácil, y como ya explicamos, a veces es mejor que luchar contra uno mismo, pero eso no quita que vayamos a “pecar” constantemente. Antes de”asaltar” el refrigerador, debemos preguntarnos como nos sentimos, si estamos cansados, sedientos o tensos. Si de verdad lo que nos pide el cuerpo es comida, satisfagamos nuestro antojo, sino cerremos el refrigerador y a otra cosa.


                          
                    

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