Properties of the Asian diet and its foods.

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Let's see in this case the properties and benefits of practicing an Asian diet with healthy oriental foods.

Fats . You will have no problem in complying with government recommendations that between 20 and 35% of the calories in the diet come from fats. A daily sample menu provides 33%.

Protein . It is within the government recommendations whose range is 10 to 35%, by providing 16%.

Carbohydrates . The government's recommendation is to consume carbohydrates to provide 45 to 65% of daily calories, and your diet will give you approximately 50%.

Sal . Most Americans consume too much salt. The daily recommendation has a maximum of 2300 milligrams, but if you are 51 or older, or you are African-American, or have hypertension, diabetes or chronic kidney failure, your limit is 1500 milligrams . A normal daily menu will provide 967 milligrams.

Fiber . Getting the recommended daily amount - 20 to 35 grams for adults - helps you feel full and promotes proper digestion. In this diet, vegetables, fruits, beans and whole grains are recommended (all are important sources). The daily diet of example provides you with about 30 grams.

Potassium . An appropriate amount of this important nutrient, according to the Dietary Guidelines of 2010, controls the ability of salt to raise blood pressure, decrease bone loss and reduce the risk of developing kidney stones . But it is not so easy to acquire the 4600 milligrams recommended from food (bananas have a high potassium content, however you would have to eat 11 a day). Most Americans consume very little amounts of potassium. A daily diet menu gives you only about 3900 milligrams, but since you are probably eating more fruits and vegetables than before, you will actually ingest more potassium than most people.

Calcium . It is essential not only to form and maintain bones, but also for the proper functioning of blood vessels and muscles. Many Americans do not consume enough. Women and anyone over 50 should make special efforts to comply with government recommendations of 1000 to 1200 milligrams per day. A normal daily menu gives you 717 milligrams.

Vitamin B-12 . Adults should consume 2.4 micrograms of this highly important nutrient for an adequate cellular metabolism. Fish such as salmon and trout, along with eggs and yogurt, are important sources. The sample menu provides about 1.9 micrograms.

Vitamin D . Adults who do not get enough exposure to the sun have to get the 14 micrograms recommended by the government from food or supplements to reduce the risk of fractures. A normal daily menu provides 22 micrograms. Just 3 ounces of sockeye salmon, which delivers almost 20 micrograms of Vitamin D, will satisfy your entire day's requirement.

Restrictions and preferences of the Asian diet.

Most people can accommodate the Asian diet to their own needs:

• Vegetarians and vegans can follow it easily, since most foods comply with them, but they would need to eliminate the few animal products allowed.
• For those people who can not tolerate gluten, it is not so difficult to follow the Asian diet, as they can choose products that are certified as gluten-free.
• You can make it low in salt, but it is up to you to check the labels and recipe information to monitor your sodium intake.

The Asian diet is only a diet, which does not mean you should not exercise. Being physically active decreases the risks of developing heart disease and diabetes, helps maintain an ideal weight and increases energy levels. Many experts suggest at least 30 minutes of moderate exercise a day (like quick walking) on ​​almost everyone, or every day of the week.