recomendaciones para realizar diariamente 1- ningun dulce, ni - TopicsExpress

recomendaciones para realizar diariamente 1- ningun dulce, ni azúcar, ni panela, ni miel, ni gaseosa, ni jugos de empaque 2- 8 vasos de agua al dia (2 litros de agua) 3- 5 porciones de fruta o verdura al dia (alimentarse cada 4 horas mezclando fruta o verdura con proteina o harina o fibra). Evitar ayunos prolongados 4- 1 a 3 porciones de harina al dia (arroz, papa, yuca, spaguetti, pan, platano, etc) 5- 3 a 5 proteinas diarias (carne, pollo, pescado, jamon, mani, huevo, queso, champignones) 6- Orinar cada 4 horas, no aguantar las ganas de orinar 7- Consumir menos de 3 gr de sal al dia. 8- Evitar grasas, fritos, paquetes, galguerias 9- 30 minutos de ejercicio al dia. (ejercicio aeróbico interdiario, preferiblemente de bajo impacto articular, tales como natación o cicla, recomiendo realizar ejercicio a tolerancia completando 150 minutos semanales, repartidos durante la semana (20 minutos diarios o 50 minutos 3 veces por semana), logrando que la frecuencia cardiaca se incremente a mas de 100 o 120 latidos por minuto)

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