أهلين نمرودة
طيب تقريبــًا استوعبت الهرجة
الجي حيعتمد على الي تشوفي مناسب لكـِ
أو يرضي طلبات الأستاذة أو الدكتورة إلي بتعطيكي المادة
بشكل أساسي ..
..
الموضوع كـ التالي ..
عنوانه
( Diet and Lifestyle Recommendations )
من ضمن المواضيع الي طرحتيها دا يمثل خطوات الرجيم
..
A healthy diet and lifestyle are the best weapons you have to fight cardiovascular disease.
It’s not as hard as you may think! Remember, it is the overall pattern of the choices you make that
.counts
Use up at least as many calories as you take in .Start by knowing how many calories you should be eating and drinking to maintain your weight. Don’t eat
.more calories than you know you can burn up every day
Increase the amount and intensity of your physical activity to match the number of calories you take in. Aim for at least 30 minutes of moderate physical activity on most days of the week or — best of all — at least 30
.minutes every day
Regular physical activity can help you maintain your weight, keep off weight that you lose and help you reach physical and cardiovascular fitness.
If you can’t do at least 30 minutes at one time, you can add up 10-minute sessions throughout the
.day
Eat a variety of nutritious foods from all the food groups.
You may be eating plenty of food, but your body may not be getting the nutrients it needs to be
.healthy
Nutrient-rich foods have vitamins, minerals, fiber and other nutrients but are lower in
.calories
To get the nutrients you need, choose foods like vegetables, fruits, whole-grain products and fat-free or low-fat dairy products most often
Eat less of the nutrient-poor foods.There is a
right number of calories to eat each day based on
your age and physical activity level and whether you are trying to gain, lose or maintain your weight. You
could use your daily allotment of calories on a few high-calorie foods and beverages, but you probably
wouldn’t get the nutrients your body needs to be healthy. Limit foods and beverages that are high in
calories but low in nutrients, and limit how much saturated fat, trans fat, cholesterol, and sodium you eat. Read labels carefully — the Nutrition Facts panel will tell you how much of those nutrients each food or beverage contains
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في تكمله للموضوع عبارة عن نصائح لتحسين النظام الغذائي
أنا جمعتها مع بعض..
فممكن تضيفيها لآخر الموضوع
*
variety of fruits and vegetables may help you control
your weight and your blood pressure
*
can help lower your blood cholesterol
and help you feel full, which may help you manage your weight
*
Eat fish at least twice a week. Recent research shows that eating oily fish containing omega-3 fatty acids (for example, salmon, trout, and herring) may help lower your risk of death from coronary
artery disease
*
Choose lean meats and poultry without skin and prepare them without added saturated and
.trans fat
*
Select fat-free, 1 percent fat, and low-fat dairy
.products
*
Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet
*
Cut back on foods high in dietary cholesterol. Aim to eat less than 300 milligrams of cholesterol each day
*
.Cut back on beverages and foods with added sugars
*
Choose and prepare foods with little or no salt. Aim to eat less than 2,300 milligrams of sodium per day
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هنــــــــا
..
وَ إذا كنتِ حابة تتكلمي عن أهمية نوع معين من الأكل
فدا موقع - في أكتر من مادة موجودة في الأكل -
يتكلم عن أنواع الأكل الي بتتواجد فيها المواد دي
وَ تأثيرها على الإنسان إذا كان نظامة الغذائي بيتضمنها
..
دا الموقع
*******http://www.americanheart.org/presenter.jhtml?identifier=855********
..
أتمنى أكون فدتكـْ
و لو حابــّا أي شي تاني
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