Está comprobado que unos hábitos de vida saludables nos llevarán a tener buena salud para nuestro cuerpo y mente
Aquí te dejo unos consejos muy sencillos pero esenciales para llevar a cabo un cambio de vida sana para gustarnos más a nosotros y a los demás:
1. Establece una hora fija para comer.
Cuando creas en esta norma evitarás en parte la tentación del picoteo. Debes adaptarte a tus horarios y forma de vida. Acudir a una comida con hambre es lo peor que podemos hacer pues nos llevará a consumir más alimento y de manera más rápida sin apenas masticar ni reparar en la necesidad de tomarnos nuestro tiempo a la hora de alimentarnos.
2. Si puedes apaga la televisión mientras comes
El celebro nos manda señales de saciedad que no percibimos cuando estamos con la atención puesta en otras cosas y situaciones, además de favorecer la comunicación con la familia, si vives solo crear un ambiente donde lo importante sea saborear y controlar lo que comes.
3. Traer la comida adecuada en un plato y no repetir
La fuente de alimentos no debemos tenerla a plena vista porque da lugar a repetir y no es esta nuestra meta. Dicen que “Corazón que no ve corazón que no siente” pues tenlo en cuenta y solo mira la porción de lo que debes comer. Si repites solo provocarás que luego te sientas mal y se note a la hora de pesarte a la bascula.
4. Come despacio.
Debemos masticar el alimento mínimo diez veces antes de ingerir cualquier bocado para crear hábito y acostumbrarnos a no ir con prisa a la hora de comer. Si se come demasiado rápido, los alimentos no consiguen digerirse como es debido, lo que provoca que en el estómago se puedan formar bacterias de todo tipo que ocasionen problemas. Por ejemplo: Los gases, la diarrea o los dolores.
5. Cepillarse los dientes después de cada comida
Si queremos unos dientes sanos y blancos es un hábito que debemos hacer después de cada comida. Es un gesto breve pero obligatorio si quieres lucir una bonita sonrisa y una buena salud bucal. Las bacterias en la boca se alimentan de azúcares y almidones que permanecen en los dientes después de comer y, en este proceso, generan ácido, que daña el esmalte. El flúor ayuda a proteger a los dientes de dos maneras: en primer lugar hace que el esmalte sea más fuerte y sufra menos daño; en segundo, revierte las primeras etapas del daño causado por el ácido. Para disfrutar de estos beneficios del flúor es necesario que nuestra pasta de dientes tenga la suficiente cantidad del mineral, esto no siempre ocurre. Los dentífricos que son bajos en flúor por debajo de mil partículas por millón no sirven para nada.
6. Si tienes hambre asegúrate que no te aporte solo calorías vacías.
Cuando llegamos a casa después de superar un día duro de trabajo es mucho más frecuente caer en la tentación de abrir la nevera. Mejor descansar, beber agua en lugar de refrescos y “diferenciar la sed del hambre”. Las consecuencias del picoteo son muchas. Este tipo de conductas inapropiadas son frecuentes en dietas no saludables. Los alimentos más recomendables son frutas, un puñado pequeño de frutos secos, un yogur o un bocadillo. Ser regular y mantener un orden es la forma de reducir la ansiedad y las ganas de picotear durante todo el día.
7. No debes prohibir alimentos
Todo se puede comer, eso sí, sabiendo lo que nos aporta en calorías y así saber la cantidad que debemos comer, si no que lo ideal es dosificarlo y controlar su ingesta, si precisamente ese es el que nos está haciendo engordar. Esta medida nos mantendrá nutridos a la perfección evitando así desajustes que nos pueden inducir a darnos atracones de un determinado alimento en momentos de bajón.
8. Respeta las horas de sueño
Las hormonas se alteran fácilmente la Leptina se encarga de avisar el celebro el grado de saciedad y la Grelina que estimula la sensación de apetito por eso cuando duermes poco puedes sentir más saciedad y sensación de hambre. La falta de riego sanguíneo, la sensación de cansancio durante el día y los dolores de espalda y hombros son las consecuencias más comunes que afectan al rendimiento personal, todo ello provocado por no descansar bien durante la noche.
9. Hacer cinco comidas al día.
Si ingieres cinco comidas al día permites un mayor control de la glucemia (pilar clave en el tratamiento de la diabetes) permitiendo controlar tu apetito y saciedad mucho mejor. Por supuesto, todo ello debe de ser contextualizado en un entorno de comida sana y sin un excedente de calorías. Sabemos que el desayuno, comida y cena son la base de una completa alimentación pero si queremos sentirnos saciados debemos añadir dos comidas más media mañana y merienda. Comer cuando se tiene hambre es mejor que comer cuando estás hambriento.
10.No comas lo primero que encuentres en la nevera
El ritmo acelerado de la vida lleva a algunas personas a consumir frecuentemente comida rápida y otros alimentos no tan sanos. Por ello es que cada vez más personas padecen problemas estomacales, metabólicos, dolores de cabeza y un sinnúmero de afecciones a los que de momento no les encuentran explicación. Seguro si van al médico obtendrán la respuesta. Los desórdenes alimenticios alteran el metabolismo, provocando trastornos metabólicos.
- ( Los textos son de autor desconocido, fueron copiados y recontados por Adonis)
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