Don’t make it difficult to start Don’t just calculate the nutrients. But adjust your eating habits first. and afterward increment it bit by bit.
It’s very important to adjust your eating habits, whether your goal is to improve your health. Change your body shape to be leaner, firmer, reduce fat or to increase exercise efficiency.The easiest way to adjust your eating habits right away is to increase the nutrients you eat better in each meal. Emphasis is placed on foods of natural origin. By dividing nutrients into 3 main categories: proteins, vegetables, various colors. and carbohydrates (Fat is an additional part of cooking. or as a snack) Good proteins such as lean meats, fish, shrimp, eggs, or plant proteins such as various beans, tofu, and vegetable proteins are fine.Colorful vegetables Start with whatever vegetables you like, such as kale, cucumbers, lettuce, cauliflower, broccoli, tomatoes, carrots.Good carbohydrates, such as whole grains, whole grains, potatoes, pumpkin, corn, oats, or fruit (rice on white rice or carbs is no problem. Because we eat with vegetables and protein in large quantities. reduces the absorption of sugar into the body)
The portions of food plates vary according to the pattern and intensity of the activity. exercise, training, including the goals that we do We can divide the dishes as follows:
1. People who exercise less. little body movement But I want to be healthier and in better shape (Figure 1) : 2 parts vegetables, 1 part protein and 1 part carbohydrate.
2. Active people exercise regularly. Weight training (Figure 2) : 1 part vegetable, 1 part protein and 1 part carbohydrate.
3. People who exercise hard Emphasis on training efficiency Gain muscle (Figure 3): 2 parts carbohydrates, 1 part protein, 1 part vegetable.
* The information above is a simple guide to eating 3-6 meals a day. (Based on daily energy and nutrient needs) If we have better eating habits, we gradually add more details to the calculation of our daily nutrient needs. We will develop more.Eating less, starving and self-torture in order to lose fat. or to modify the shape for the better It’s not a correct behavioral adjustment. It doesn’t take long.The “important thing” that we must do is that we must eat in order for the body to receive complete nutrients. make better health Have the energy to do various activities to the fullest, making it possible to practice fully. And also happy along the way to change yourself. to achieve consistent and sustainable results.
** Who said that you are in good shape and healthy, difficult to do, difficult to find food, have to eat clean or have to cook by yourself. I mainly eat curry, a la carte and noodles. You can see an example of the food I eat every day in the comments. Start by choosing to eat better at each meal. Aim for 80% of your meals, with the other 20% being seasoned. Or eat what you like and gradually improve gradually, do it consistently. Then we will see the results ourselves.
*** In addition to eating well The exercise program must also be good. We can change fully.
