The goal is to increase the amount of oxygen that blood can carry. Is achieved by increasing the number of red blood cells or hemoglobin. Another goal is to treat the underlying condition or the cause of anemia.
Changes in diet and nutritional supplements

Low levels of vitamins or iron in the body can cause some types of anemia. These low concentrations can be caused by poor diet or certain diseases or health problems.

To increase the concentrations of vitamins or iron the doctor may ask you to make changes to your diet or take vitamins or iron supplements. A widely used vitamin supplements are vitamin B12 and folic acid. Sometimes there is vitamin C to help the body absorb iron.
Iron

Your body needs iron to produce hemoglobin. The body can more easily absorb iron from meat than vegetables or other foods. To treat anemia, the doctor may recommend eating more meat (especially red meat such as beef and liver), as well as chicken, turkey, pork, fish and seafood.

Other foods that are good sources of iron include:

* Spinach and other vegetables with dark green leaves
* Peanuts (peanuts), peanut butter and almonds
* Eggs
* Peas (peas), lentils and beans (beans), white or red, or baked beans and canned
* Dried fruits such as raisins, apricots (apricots) and peaches (peaches)
* Prune juice

Some foods, like cereals, breads and pasta, are fortified with iron. Check the nutrition label of a food to see how much iron it contains. The amount is expressed as the percentage of the total amount of iron you need every day.

Iron can be taken as a mineral supplement. Usually combined with multivitamins and minerals that help the body absorb iron.

Vitamin B12

Low levels of vitamin B12 can cause pernicious anemia. Usually this type of anemia is treated with vitamin B12.

The following foods are good sources of vitamin B12:

* Cereals fortified with vitamin B12
* Meat (beef, liver, poultry, fish and shellfish)
* Eggs and dairy products (milk, yogurt and cheese)

Folic acid

Folic acid is a B vitamin found in foods. Your body needs folate to produce and maintain new cells. Folic acid is also very important in pregnancy. Prevents anemia and promotes the healthy growth of the fetus.

The following foods are good sources of folic acid:

* Bread, pasta and rice fortified with folic acid
* Spinach and other vegetables with dark green leaves
* Beans (black-eyed peas) and dried beans
* Beef liver
* Eggs
* Bananas, oranges, orange juice and other fruits and juices

Vitamin C

Vitamin C helps the body absorb iron. The vegetables and fruits, especially citrus, are good sources of vitamin C. Citrus fruits include oranges, grapefruit (grapefruit), mandarins and other fruits like. Fruits, vegetables and fresh and frozen juices generally contain more vitamin C than canned.

If you are on medication, ask your doctor or pharmacist if you eat grapefruit (grapefruit) or drink juice of this fruit. Grapefruit can affect the power of a few medicines and the effectiveness with which they act.

Other fruits rich in vitamin C include kiwi, mango, apricot (apricot), strawberries (strawberries), cantaloupe and watermelon (pin).

Vegetables rich in vitamin C include broccoli, peppers, tomatoes, cabbage, potatoes and green leafy vegetables like romaine lettuce, turnip greens (turnip tops) and spinach.

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Choose healthy eating habits for life is the basis for maintaining weight loss once it has undergone a nutritional regimen supervised by experts according to their lifestyle, age and height.

If you took the first step is to decide to lose weight through proper diet, congratulations! Now the big challenge will be to keep those kilos stable and, above all, try to be extra careful with the food you eat.

While most diets promise miracle results and even spectacular for the time they propose, be careful as it could be surprises to quickly recover all the lost weight.

To avoid famous yo-yo effect or rebound, try to always include in any scheme, more protein, vegetables, fruit and less fat or carbohydrates, and then some tips to help keep the weight off:

WHAT YOU NEED TO KNOW
The body has a specific number of cells that store fat, they increase or decrease in size according to the needs of the body, so take a low-fat diet reduces fat deposits present in your body.

To reach his ideal weight, eliminate all fats avoid suddenly, instead of this, do it gradually to the lowest level possible.

Check that your diet includes grains, fruits and vegetables, in terms of fats, fish and olive oil should make up most of them.

Animal fat, ie meat and dairy products are less healthy and should be taken in moderation.

Adopt strategies such as avoiding restaurants that lack of healthy options on the menu, and when you have no other alternative, ask for separate salad dressings.

If you eat any food in exaggerated form, this becomes stored fat, remember that the needs of protein and fat people are fixed.

Diets very low in calories with lack of exercise help burn both muscle mass and body fat but soon takes the rebound effect, so it should be increased gradually as the exercise is decreased caloric intake.

A BODY GOOD army is trained to efficiently use fat from the diet and reserves as energy sources.

The tendency to store fat is reduced with athletic training, if exercise intensity is high enough, the body will burn energy for hours after exercise and increase metabolism.

KEYS TO MAINTAIN YOUR IDEAL WEIGHT
If you did everything possible to lose weight and still has to rely on some products or miracle diets to get back to where it was, these tips will greatly help to keep it stable with little effort:

MAKE ANY TYPE OF EXERCISE; this, as well as allowing more energy consumption, will bring many benefits to your health.

WALK OR I run at least three times a week in a half-hour walk consumed over 130 calories.

Eating a proper, including water, vegetables and fruits in abundance, as well as small amounts of fat during the day.

Consuming carbohydrate complex as whole grain or pasta instead of simple sugars are in, as the former take longer to digest and give a feeling of fullness for longer.

MASTIC each bite, slowly, the brain takes to acknowledge that it has sated the appetite, making it easy to keep eating.

Drink a glass of water one hour before each main meal to fill the stomach faster avoid consuming so much food.

OFTEN signal the brain confuses thirst with hunger, so when you want to give time to eat out, drink a glass of water.

TO CONTROL HUNGER distribute food in small portions throughout the day rather than a few times, provided that total is consumed in the same amount to keep the glucose drops too low and causes appetite.

Select a fruit, cucumber, jelly or vegetable juice in cases where the hunger strike, these foods contain low-calorie, filling and nourish the body.

Avoid changing radically the way you eat, you can continue with normal food but with small portions.

A good tip is to include a salad or vegetables instead of higher calorie supplements such as rice, mashed potatoes or pasta.

Why weight?
When eating, the body converts food into energy, some of it is used to generate vital functions like movement and perform better physically and mentally.

If the embodied energy in food is more than needed, the excess is stored as fat in the body.
When you eat foods do not provide enough energy or in times of prolonged fasting, the body uses stored fat, which increases the weight.

A fat person when you eat many foods, spends little energy or both simultaneously.

Easier
Beware restaurants
One of the worst enemies in trying to maintain the ideal weight is, without doubt, eating in restaurants, but enough to overcome the temptations and follow these recommendations:

1. Have a glass of cold water, it makes you feel you have to satiety and prevent hunger and overeating.

2. If you do not have much appetite, select an entry based on rice, seafood or a salad with cheese and wash them down with wine, this will remove the craving to ask for anything more.

3. Avoid the temptation to order dessert, instead, opt for a coffee or cappuccino.

4. Ask for fish, chicken or breaded meat, prefer cooking mode the oven or grill and, preferably, with a salad as a supplement.

5. Avoid eating too many cakes in the lobby or an appetizer, as most are baked with butter or oil.

6. To measure the fat content in the bread, place a piece and put it on a napkin, notice if your hand gets sticky or if the paper is impregnated with oil, there will have the answer.

7. Choose vegetables flavored with herbs, spices or presentations purees or cold soups.

8. When you remove the trappings get essential nutrients every meal without the risk of eating calories.

9. Avoid addition of sauces based on butter or mayonnaise, fried everything, weathered or breaded.

10. Ask how to prepare food as it can be very greasy.

11. Replace the fries for vegetables or salads.

12. Ask the salad dressing is served on the side of your plate.

13. To spice up salads or other dishes, use onion, mustard, olive oil or lemon.

14. Ask the waiter to serve separate parts of your entrée, for example, take first the soup or salad, then rice or pasta, and finally the cut of meat, fish or poultry that asked, so feel greater satiety .

15. Replace the fries for the main dish for a baked potato, a salad or steamed rice as a garnish.

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Breakfast is a good habit and important to everyone. If your morning a balanced meal will be awakened and your gut is your metabolism going. However, many people store their breakfast early on because they insist and / or no time. That is unfortunate, because often the stomach begins to rumble then later in the morning and then is chosen unwisely snacks such as biscuits or chocolate. To prevent your body a favor to take evidence is a tasty and healthy breakfast.

This is what a healthy breakfast out

A healthy breakfast can take many forms, but usually it comes down to this:

1. A portion of grains, preferably whole grain such as bread, crispbread, rye bread, Brinta, oats, natural muesli

2. A portion of milk, preferably skimmed or skimmed like milk, buttermilk, yoghurt, quark, cheese (20 or 30).

3. A portion of vegetables, preferably fresh as an apple, orange or two kiwi

If you combine these three elements you get all nutrients that your mornings as needed:

Dietary fiber for good bowel movement and a fullness (cereals)

Calcium for strong bones and healthy teeth (milk)

Many B-vitamins for various bodily

Vitamin C for a healthy immune system (fruit)

Iron (bread, is better absorbed by the combination with vitamin C)

The importance of sufficient fiber

It is important to your meals, especially breakfast you good fiber rich. Fibers ensure a proper bowel movement and help the intestinal flora. The intestinal bacteria are the good bacteria in the gut that protect you against disease. Also give you fiber so you feel full longer can “terén” on your breakfast. Each day you hear about 30-40 g fiber will get, but unfortunately most people only half ingested. Below an overview of different breakfast cereals, given equal fibers in the quantities specified:

1 slice whole-wheat bread or
1 slice rye bread
1 fibrous knackeb
2 slices white bread
2 wholemeal biscuits
3 tablespoons oatmeal or muesli
4 rice cakes
12 tablespoons cornflakes

So you see that thin flakes and rice cakes stand out in terms of fiber, unless you (very) much of that. So do not take too many cornflakes or rice cakes because they add little to the meal.

What if you REALLY have no breakfast can get through your throat?

If you really have trouble eating a whole meal early in the morning, you can choose a piece of fruit, one cup milk or crackertje take. It is also wise to 1 or more glasses of water, your water loss of the nocturnal transpiration to compensate. Then a few hours later, when you added, you have breakfast. Bring bread back to work or take a cottage cheese container.

Venture out for your breakfast

Compare the labels of breakfast foods in the supermarket. Compare, for example cruesli with muesli, corn flakes with regular Special K, All-bran with Loops, Honey Smacks Hitters with breakfast items etc. If you look at a particularly low amount of calories (energy), sugar and fat and just a lot of fiber. So you get a better idea of which breakfast cereals are good for a nice full stomach without too many calories. Some people also find it enlightening to their usual amount of cereal one time to weigh. Often you do take a lot more than usual portion contains

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