We provide carbohydrates, protein and fiber, plus vitamins B, E and K and minerals like iron, selenium, zinc, potassium, phosphorus and sodium.

Ingredients

4 cups of coffee to soybeans
2 stalks celery
2 green onions
Cooking spray
½ can tomato paste
1 zucchini
1 eggplant
1 cup finely chopped cabbage
Sal
Ground pepper to taste
2 chopped boiled egg whites
Low-calorie broth

Preparation

Place beans in a saucepan and cover with water, cook until a boil, then cook 5 minutes more, turn off heat and leave to cool to room temperature, then continue cooking until tender (takes account of this procedure save you the time to leave 8 to 12 hours or overnight beans or vegetables to soak).
With cooking spray sauté onion, cabbage, eggplant into small cubes, chop the celery and squash, once well fried add tomato puree, broth, salt and red pepper.
When the above preparation is cooked, it incorporates the beans, to warm and served with egg whites, chopped on top.

1) Food Myth # 1 “Carbohydrates are bad for my health”
It is a myth because in reality most carbs are really good for you. If you were to follow what are called “rules carbohydrates” and not eating food “white” then you will avoid, for example, bananas. Now it is true that bananas increases your blood sugar slightly, the benefits of vitamins and nutrients provided by the banana far outweigh the slight increase in blood sugar levels.

Carbohydrates

There are carbs that are not as good for your health, such as refined white bread. But do not let the myth “carbs are bad” you stay away from fruits and vegetables. Most of us already know that proteins make us feel full. What many of us are not always realize is that these are carbohydrates that give us our energy. So if you are seriously trying to lose weight, do not decrease too much carbohydrate intake, because you need carbohydrates as fuel for starting any diet.

2) Food Myth # 2 “I can not grow by eating salads”
Apparently, eating a salad would be a good idea if one adheres to the idea of eating only lettuce with nothing on it (no dressing for example). If you eat this kind of salad all the time, then you will not gain weight.

When you go to a restaurant, for example, and order a salad, you think a salad is healthier for you and you will not gain weight with her. Unfortunately, it is wrong to think so when you add to this salad, crumbled bacon, shredded cheese, diced ham, etc.. then you sprinkle the salad with a vinaigrette. That’s how you add tons of calories and fat to a salad without even realizing it. You may add so much fat and calories unconsciously it would be almost better for you to eat a hamburger at a fast food restaurant, you can save calories and compared to the previously described salad!

Thus, it must be very careful with fat and calories when you eat unconsciously added a salad.

Food choices : Stages of realization

1.Proteins are the basis of every living cell. They are used for muscle development, renewal of the skin, nails, hair. The ideal consumption of protein is about 150 grams per day, provided to vary the sources: red meat, white meat, fish, eggs, ham, but also pulses and cereals.
2.Carbohydrates fuel the brain vital, are our main source of energy. Every day we consume carbohydrates (rice, pasta, starches, cereals, wholemeal bread is preferred). The simple sugars like candy, jams, etc., are not essential. They are stored as fat.
3.The fruits are rich in sugars but they are especially useful for their vitamin C intake We must eat every day at least 2 fruits, raw to preserve their vitamins, or cooked for sensitive stomachs.
4.The lipid transport vitamins, they are the membrane of our cells and play a role in the structure of organs. You need to consume at least 1 tablespoon of fat per day, preferably uncooked, and focus on the good fatty acids (rapeseed oil, nuts, fatty fish).
5.A typical day will consist of 3 meals, with a varied diet.
6.A breakfast with a drink, cold or warm bread (carbohydrates), butter or margarine (lipid), a dairy product (milk, yogurt, cheese = protein and calcium) and fruit (carbohydrate, vitamins).
7.A breakfast with protein and fat (red meat no more than 2 times a week, white meat, fish, ham, eggs …), vegetables (carbohydrates, fiber, vitamins, mineral salts), bread (carbohydrates), a dairy (yogurt, cheese) and fruit (carbohydrate, vitamins).
Animal protein can be replaced at least 2 times a week with plant proteins (grains, legumes: soybeans, dry beans, split peas …)
8.Dinner, which will complement the other 2 meals, but will be better digested if it is lighter, vegetables, soup or salad, a starch (potatoes, pasta, rice), bread and fruit .
9.Remember to drink at least 1l of water per day and avoiding stimulants, alcohol, tea, coffee

The food is for humans what is the fuel for a car – you find the best mix for best performance. Because you train, you need more fluid, more energy as carbohydrates and more fat than your friends or friends who are less physically active. You also need more protein than someone who is not training.

The energy must increase as the amount of exercise and exercise intensity increases. Whether your sport requires short bursts of exertion or endurance, carbohydrates are the main source of energy.

By eating a greater quantity of food to meet your energy needs, you get more protein, vitamins and minerals. Athletes who eat enough food to meet their energy needs grow and their training and choose a variety of foods in the four food groups get all the nutrients in sufficient quantity.

Term 2: Permanent address the needs of protein and fat body

The body needs 30 grams of protein a day. Proteins are used by the body for the establishment and growth of body cells. Nothing wrong with eating meat, dairy, grains and nuts for not excessive.

Look at the amount of fat needed by the body, which is 50 grams a day. Not all fats are bad. In addition, many nutrients can be absorbed if dissolved in the fat body.

Term 3: Eat only when hungry