obesidade
Preferir:
• Pães, Biscoitos e Cereais Integrais;
• Folhosos: alface, couve, espinafre, bertalha, agrião;
• Frutas com Maior Teor de Água: melancia, melão, abacaxi, kiwi, laranja, tangerina, lima;
• Leite / iogurte / coalhada desnatados e Queijos Magros (ricota, minas frescal e cottage, luz requeijão, creme de queijo), luz margarina, 40% de lipídios;
• Frango sem pele, peru, chester, dos Peixes Magros (badejo, namorado, rosa Congro, merluza, linguado);
• cozidos ovos, poche OU mexidos sem leite desnatado; • arroz integral + feijão Diariamente;
• Massas com molho de tomate Ao inves de Queijos cremosos e molhos brancos;
• 8 a 10 copos de Água de 200 ml de Água / dia between como refeições (30 Minutos Antes e 1 Hora APOS);
• Iniciar como refeições com saladas cruas OU frutas;
• mastigar Devagar (15 vezes POR Porcão);
• Fracionar em cinco vezes a SEIS como refeições reduzindo o volume de Seu;
• QUANDO comer Doces, OPTAR Pela Mistura fruta + Açúcar (Doces de frutas desprezando a calda, granola com iogurte e fruta, barra de Cereais);
• Controlar o óleo fazer refogado das preparações cozidas, assadas UO grelhadas.
Evitar:
• prolongados Jejuns, pular como refeições;
• Substituir como refeições principais POR Lanches Rápidos;
• Cozinhar com fome, comer assistindo Televisão;
• Cereais Industrializados refinados (arroz, pão, biscoito Preparados com farinha de trigo branca);
• Biscoitos recheados, massas com molhos cremosos, bombons, pizzas, salgadinhos, Refrigerantes, a Açúcar, mel, rapadura, melado, frituras, empadões, tortas salgadas, embutidos e enlatados, carnes com Gordura aparente, Peles de aves;
• Leite / iogurte / coalhada Integrais, Queijos Amarelos, creme de leite, manteiga, margarina 80% de lipídios;
• Bolos com Muita Gordura UO cremes.
translate to English
Obesity
To prefer:
• bread, biscuits and whole grains;
• Leafy: lettuce, cabbage, spinach, bertalha, watercress;
• Fruits with higher water content: watermelon, cantaloupe, pineapple, kiwi, orange, tangerine, lemon;
• Milk / yogurt / curd nonfat and low-fat cheeses (ricotta, cottage and frescal, light cream cheese, cream cheese), light margarine 40% fat;
• skinless chicken, peru, chester, lean fish (whiting, boyfriend, pink conger, hake, sole);
• boiled eggs, poached or scrambled in skimmed milk; • Brown rice + beans daily;
• Pasta with tomato sauce instead of cream cheese and white sauces;
• 8 to 10 cups of water 200 ml of water / daily between meals (30 minutes before and 1 hour after);
• Start meals with raw salads or fruit;
• Chew slowly (15 times per serving);
• fractionating five to six times meals reduce its volume;
• When eating sweets, opt for the mixture of fruit + sugar (marmalade despising syrup, granola with yogurt and fruit, cereal bar);
• Check the oil stew cooked, roasted or grilled preparations.
Avoid:
• prolonged fasting, skipping meals;
• Replace the main meals for snacks;
• Cooking hungry, eat watching television;
• refined processed cereals (rice, bread, biscuits made with white flour);
• sandwich cookies, pasta with creamy sauces, chocolates, pizzas, snacks, soft drinks, sugar, honey, brown sugar, molasses, fried foods, pastries, salted and canned foods, meat pies with visible fat, poultry skins;
• Milk / yogurt / whole cottage cheese, yellow cheese, sour cream, butter, margarine 80% fat;
• Cakes with a lot of fat or cream.
obesity
Obesity
To prefer:
• bread, biscuits and whole grains;
• Leafy: lettuce, cabbage, spinach, bertalha, watercress;
• Fruits with higher water content: watermelon, cantaloupe, pineapple, kiwi, orange, tangerine, lemon;
• Milk / yogurt / curd nonfat and low-fat cheeses (ricotta, cottage and frescal, light cream cheese, cream cheese), light margarine 40% fat;
• skinless chicken, peru, chester, lean fish (whiting, boyfriend, pink conger, hake, sole);
• boiled eggs, poached or scrambled in skimmed milk; • Brown rice + beans daily;
• Pasta with tomato sauce instead of cream cheese and white sauces;
• 8 to 10 cups of water 200 ml of water / daily between meals (30 minutes before and 1 hour after);
• Start meals with raw salads or fruit;
• Chew slowly (15 times per serving);
• fractionating five to six times meals reduce its volume;
• When eating sweets, opt for the mixture of fruit + sugar (marmalade despising syrup, granola with yogurt and fruit, cereal bar);
• Check the oil stew cooked, roasted or grilled preparations.
Avoid:
• prolonged fasting, skipping meals;
• Replace the main meals for snacks;
• Cooking hungry, eat watching television;
• refined processed cereals (rice, bread, biscuits made with white flour);
• sandwich cookies, pasta with creamy sauces, chocolates, pizzas, snacks, soft drinks, sugar, honey, brown sugar, molasses, fried foods, pastries, salted and canned foods, meat pies with visible fat, poultry skins;
• Milk / yogurt / whole cottage cheese, yellow cheese, sour cream, butter, margarine 80% fat;
• Cakes with a lot of fat or cream.
obesity
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