Tip 1: How to control fat

fats or triglycerides - are organic compounds that make up the cell membranes of the body.When splitting fat cells releases energy, so necessary for people to work and recreation.Triglycerides participate in the immune system.Its deficiency can cause the appearance of cardiovascular diseases.The diet of a healthy person fats must be present along with carbohydrates and proteins.However, their number should be strictly controlled.
you need
  • - dishes with a special coating;
  • - sports equipment.
Guide
1
Analyze your power system.In normal adult requires no more than 100 grams of fat per day.Triglycerides as the main source of energy must be consumed within a short time after entering the body.Unspent molecules accumulate, creating an energy reserve.It is these "spare" fats form the folds in the stomach and delivered so much trouble to their owners.
2
Remember foods containing the highest amounts of fat.These include any fatty meat, chicken skin is, sausages, whole milk and cream, past
ries, chocolate, ice cream, butter animal origin (butter, ghee) and some types of vegetable (palm, coconut).
3
excluded from the diet mayonnaise, replacing it with low-fat sour cream.Remember that even at home you can not make your favorite low-calorie sauce.Especially, do not use mayonnaise for roasting meat, fish, chicken and other hot food preparation.Salads dressed with olive oil.
4
large number of dangerous fats found in cheese durum.Prefer more useful dairy products: natural cottage cheese, feta cheese, plain yogurt.
5
Eat fish (salmon, mackerel, herring, hake, cod, etc.) and seafood.They contain extremely essential fatty acids - omega-3 and omega-6.The maximum amount of vitamins remain in a portion of a fish dish, if you cook it for a couple.
6
Choose foods rich in fiber.A sufficient amount of it can be obtained by eating a daily 2 small apples or 100 grams of legumes (green peas, beans, lentils, etc.).Do not forget about other vegetables, fruits and herbs.The correct diet they should occupy not less than 1/3 of each meal.
7
Carefully study in the store food labels.For example, the amount of fat in 100 grams of curd mass must necessarily be specified by the manufacturer on the packaging.Most manufacturers of low-calorie foods to hide their real energy value.Do not flatter yourself by reading the phrase "hydrogenated fats".It is not useful components, and artificial substitutes that are at times more dangerous than natural fats.
8
Change the method of cooking: fry less, often cook and bake.The fact that you use for frying additional portion of triglycerides, even lighter - plant.If we abandon the well-done steak on the holiday table can not, cook it in a pan with a special coating that does not require lubrication oil.Avoid street food, because the method of its preparation often involves the use of large amounts of low-quality fats.
9
Eat small portions, but often, about 5-6 times a day.This diet keeps up the internal metabolism and promotes optimal spending derived from food fats.Be sure to drink plenty of pure non-carbonated water - up to 3 liters per day.
10
Give your body enough exercise, he will thank you for it.Do any exercises regularly: elementary morning exercises, walking, playing on home gym, outdoor games outdoors.With the active lifestyle fats are converted into energy.However, if in previous years you move a little before the start of training, consult a physician.
11
Check the condition of the nervous system.Try to get enough sleep and rarely provided in stressful situations.Often the desire to eat more goodies there because of dissatisfaction and weariness.People tend to "jam" the problem of chocolate or a good piece of meat.Unfortunately, the triglycerides accumulated after such "comfort", will later cause new frustrations.

Tip 2: How to check the fat content of breast milk

Many young nursing mothers are seriously concerned about the issue of the composition of breast milk.Very often next to them are "well-wishers" to explain any concerns and crying baby that breast milk is supposedly does not have enough fat and nutritious.The first thing to remember - the color, appearance and taste of milk may not be indicative of its quality and fat content.Approximate fat content of your milk can be determined in the home.
How to check the fat content of breast milk
you need
  • tube, height 150 mm;marker;line
Guide
1
Take a clean tube.Measure the distance of 100 mm from the bottom of the tube.Put a marker corresponding mark.
2
Fill the tube expressed breast milk.It must be done immediately after pumping.Do not forget that a woman's breast milk is conventionally divided into "front" and "rear"."Front" refers to milk, given early in lactation."Rear" - after feeding.The percentage of fat in the "front" milk "is much lower than in the" background. "When measuring the fat content of milk should be taken into account precisely measure fat "rear" of milk.
3
Set the tube upright.The easiest way to do this using a special tripod or stand.Leave the tube with milk, without closing it at room temperature for 6-7 hours.
4
Measure the resulting layer of cream line.Every millimeter dividing line corresponds to one percent fat.Note that the fat content of breast milk depends on the degree of emptiness chest.The more into breast milk, so it is less fatty.And, accordingly, the smaller the interval between feedings, the more fat milk your baby receives.

By the standards of the World Health Organization, the average fat content of breast milk is approximately 4%.
Note
Interestingly, research by WHO, the fat content of breast milk is almost independent of the diet of the mother.Nutritional advice lactating mothers have a very general - do not have a low-fat food, and overload the body extra fat also is not necessary.If your doubts about the fat content of milk caused by a lack of weight gain of the child should be, first of all, pay attention to the proper organization of breastfeeding.
Helpful Hint
If your child eats well, he has been a regular increase in weight and have no problem with a chair - an occasion for excitement just is not there.Remember that your breast milk nature created specifically for your baby.And the likelihood that it is not suitable - is negligible.
Sources:
  • Feeding infants: the physiological basis: adj.to 67, 1989 Bulletin of the World.org.Health / ed.J. Acre.- Geneva: WHO, 1991. - 120 p.: Ill.
  • how to determine the fat content
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