Oláa galera?? tudo bem com vocês?? Hoje eu vim falar de como vão ficar as postagens aqui porque estava muito desorganizado, vou tentar postar toda segunda, quarta e sexta.
(I will post in my blog on Monday,Wednesday and Friday). Estou colocando pequenas traduções para o inglês porque tem gente de fora do Brasil que também lê, só pra eles não ficarem perdidos ta galera??
Agora um assunto que atinge 2 a cada 3 mulheres que são os problemas intestinais, vou falar o que eu fiz que está me ajudando muito e é bem simples.
Trocar os pães (Eat whole grain breads)Antes de trocar o pão de hambúrguer ou o francês que eu comi eu fui ler para ver se valia a pena... e definitivamente vale.
O pão tradicional é pobre em fibras, enriquecida com ferro e acido fólico, açúcar, glúten,sal, fermento biológico, gordura vegetal e conservante.
O pão integral é feito com farinha integral, farelo, fibras, vitaminas e minerais.
Produtos integrais no geral são benéficos se ingerido de forma equilibrada e funcionam como antioxidantes, pois contem vitamina E.
as fibras reduzem o risco de câncer no intestino e dão mais saciedade que os pães comuns.
![](http://www.blogdalolly.com.br/wp-content/uploads/2014/09/pao-integral.jpg)
faço meu lanche integral com: requeijão ou queijo fresco, alface e uma fatia de presunto ou peito de peru.
Beber bastante liquido (drink plenty of fluids)
![](http://hypescience.com/wp-content/uploads/2011/11/copo_de_agua.jpg)
sucos naturais e aguá... muitaaaa água :D
Comer frutas(eat fruits), mas não é toda fruta que ajuda no funcionamento do intestino, vou citar algumas.
Ameixa, mamão, kiwi, abacaxi, abacate e figo.
![](data:image/jpeg;base64,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)
![](http://poderdasfrutas.com/wp-content/uploads/2014/11/Abacaxi.jpg)
Saladas (salads)![](http://missfit.blog.br/wp-content/uploads/2014/06/Salada.png)
Eu não comia salada, mas aprendi a gostar de alguns legumes e verduras, faz bem pra saúde então tem que tentar :D
Receita de mingau de aveia (Oatmeal recipe) (eu tomo antes de dormir e super ajuda a regular o intestino)
1 xícara de leite (1 cup of milk)
3 colheres de sopa de aveia em flocos (three tablespoon of oat flakes)
1 colher de sopa de açucar (one tablespoon of surgar)
Mexer em fogo alto até engrossar (+- 5 minutos). (Mix all the ingredients together in a pan and stir over a high heat until the mixture thickens. Approximately 5 minutes)
Exercícios físicos Não é segredo pra ninguém que tudo se potencializa se combinado com a pratica de exercícios físicos, uma caminhada já ajuda muito e não custa nada vai... Eu to tentando :D
![](http://www.a12.com/files/media/originals/atividade_fisica.jpg)
Bom isso me ajudou bastante espero que ajude vocês também,
big beijo... :* (I'm sorry if there is something wrong in my post).