Posts Tagged ‘Nutrition’
Tips for Healthy Bones
Osteoporosis and all forms of arthritis are increasingly common in the population. While these diseases deterioration of bones are becoming stronger, why not prevent them with a little healthy activity and following good recommendations on this?
The recommendations in terms of quality of life that can be done to prevent osteoporosis can be grouped into three categories: nutrition, exercise and habits. Here we offer some tips to follow in each of them to be able to guide you in this regard.
First we talk about good nutrition and healthy eating based on the prevention of many diseases. Good nutrition for bones should contain primarily calcium-rich foods such as milk and its derivatives, but also almonds, apricots and broccoli are also helpful. Vitamin D works hand in hand with calcium, and can obtain it through foods that contain it, supplements or short doses of sun exposure.
Nutrition Tips
The benchmarks that follow consumption can cover the total dietary energy in a sport. These contributions must be divided into 3 meals per day minimum, plus one or two snacks if the time between meals is more than 4 hours. Training should not immediately follow the meal so as not to disturb the digestion. It is recommended that a minimum of 3 hours between meals and training, a minimum of 1 hour between a meal and a workout, and 2 hours between breakfast and training.
Spend at least 35 minutes of ingesting food as satiety signals do not appear immediately after ingestion of food. Remember that while chewing reduces the time for digestion and allows nutrients to be absorbed in greater quantities by the body.
Vary the food. This is the best way to cover the needs for vitamins and minerals. This allows more to take more pleasure in eating and avoid monotony ..
The natural diet largely covers the needs of the athlete, he has no need to use nutritional supplements that may be harmful to their health: competing in the assimilation, kidney problems, allergies, addiction, …