Top Foods High In Fiber

Bran - An easy way to increase your fiber intake is to add bran diet, regardless of grain variety from which are rich in fiber. Oat bran is high in soluble fiber which reduces cholesterol levels in the blood.

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Wheat bran, corn and rice are rich in insoluble fiber which helps prevent constipation. Bran can be included in favorite dishes of food, cereals, pancakes, muffins. The most popular of cereals rich in fiber and bran contain batoaanele slimming.

Food, portion, quantity of fiber

Oat bran, raw - 28 g - 12 g

Wheat bran, raw - 28 g - 12 g

Corn bran, raw - 28 grams - 22 grams

Rice bran, raw - 28 grams - 6 g

Husk of one kind of cereal - 1/2 cup - 14 g

A stick with one type of fiber - 1 stick - 9 g

Dried beans - Beans are one of the richest sources of natural fiber, protein, lysine, vitamins and minerals. Some people may experience flatulence or discomfort when eating beans, therefore it is recommended that it be introduced gradually in small amounts in the diet. You can choose different varieties of beans, as a replacement for animal protein in the composition stews, gaskets, salads, soups, sauces.

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Food, portion, quantity of fiber

Lima beans, cooked - 1 cup - 14 g

Adzuki beans, cooked - 1 cup - 14 g

Beans and broad beans (fava), boiled - 9 g

Black beans, cooked - 1 cup - 15 g

Garbanzo beans, cooked - 1 cup - 12 g

Lentils cooked - 1 cup - 16 g

Black bean soup, boiled - 1 helmet - 17 g

Beans, cooked - 1 cup - 16 g

White beans, small boiled - 1 cup - 19 g

Mung beans, cooked - 1 cup - 15 g

Yellow beans, cooked - 1 cup 18 g

Pinto beans, cooked - 1 cup, 15 g

Diet - Burn Calories - 6 Ways Inspired By The Olympics

If you watched the 2012 Olympics, sure you noticed that all athletes looking great. Get rid of extra pounds and you practicing Olympic sports. Here are the most effective.

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Swimming

Olympic fins have an androgynous figure, but thin and muscular. Do not worry, you will not have their shoulders broad, if you swim a few times a week! Instead you get rid of extra pounds quickly. Swimming works every muscle, while being a very intense cardio exercise. One other advantage is that you do not overwhelm your joints, so you can practice regardless of your number of kilograms. And summer is the ideal sport for that does not affect the heat outside.

Cycling

Cyclists have the best legs. Several hours weekly bike you "working" intensely thighs, and abdomen. It is a very good cardio exercise and does not affect your joints. Equally useful are spinning or indoor cycling classes they offer many fitness centers. It can be up to 500 calories burned per hour.

Boxing

No need to hit someone or let you hit. Enough to "fight the air" - the kind of workout that requires all the muscles and raise your heart rate while long enough to be considered a cardio activity. Boxing gets you up stress, frustration, anger and helps a lot to loose.

Tennis

Have you noticed how good-looking Maria Sharapova or Caroline Wozniacki? If you play tennis regularly, you will have carved arms, legs, perfect, abdomen iron and a hint of cellulite! This sport requires Totti muscles and raises your pulse. In addition it is more attractive than other sports because there is a risk of getting bored.

Beach Volleyball
Whenever you get to the beach quickly organize a volleyball game - if you have sun, sand and friends about what workout can be more pleasant? In addition, it is effectively the muscles of the arms and legs, and silhouettes voleibalistelor testify.

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Running

No need to run at the speed of Usain Bolt. An easy jogging is enough to effectively burn calories and work both legs and abdomen. Unfortunately, jogging on asphalt joints require quite a lot, so you have to be in any pain atnetă ankle, knee or hip problems may arise if you have large surplus pounds. Otherwise, running is the most effective cardio exercise and burn many calories.