Proper nutrition will help to be healthy. For our body, proteins, fats and carbohydrates, vitamins and trace elements are important, which should come with food.
Content
- Food pyramid for good health
- Floors of the pyramid: the basis of the pyramid of power
- Proteins - amino acid source
- Plant proteins
- Carbohydrates - a source for the production of energy by the body
- Fat: Excess and Lack
- What consequences does the lack of fat leads to?
- What consequences does the excess fat lead to?
- The role of vitamins and trace elements in the human body
- Salt of calcium, magnesium, phosphorus, potassium, iron in the human body
- Phytonutrients - protection against diseases
- The role of water in the human body
- Video: Rules for proper nutrition
Caring for your body, its youth and health, you must begin with a change in lifestyle. Get rid of the habit of smoking, do not abuse alcohol, make a rational mode of work, rest and sleep, proceed to perform charging and physical activity in a daily order, and most importantly, review your diet. At this stage, you will have a question, what is proper nutrition, what foods can be eaten and what are the rules for eating?
Important: competently balanced nutrition is several times better than the use of fried and other incorrectly prepared dishes. This will help not only to improve your body, but also to make health strong for life.
Food pyramid for good health
Dietetologists around the world have a certain method of successful presentation of recommendations to people who want to eat right. The food pyramid for good health is the ratio of food in the form of illustration, which should be present in the daily diet. Perennial studies prove that the presentation of such information is well perceived. In our country, nutritionists use a pyramid, in other countries: a rainbow, plate or sector diagram. The essence does not change from the method of presenting this information.
Important: cereals, vegetable and fruit fruits predominate in healthy eating. A small share is given to meat, and a small part is fat and sweet products.
Floors of the pyramid: the basis of the pyramid of nutrition
1. First floor. Grain products containing fiber, minerals and vitamins - cereals, rice and pasta made of coarse flour. It is erroneous to attribute here bakery products from the highest grade flour, buns and croissants are products for the upper floor, the use of which should be minimal.
2. Second floor. Vegetable and fruit fruits help to provide the body with vitamins, minerals and fiber. You might think that it is impossible to eat so many vegetables and fruits per day, but supporters of this pyramid are sure that these numbers are even underestimated and the person is obliged to eat them in more quantities. Five servings of vegetable greens and fruit fruits per day are a minimum norm. Freshly squeezed juice in the morning, one apple on lunch and afternoon, and two portions of vegetable salad in lunch and dinner.
3. Third floor. Meat, milk, low -fat sour cream, kefir, eggs, nuts. Meat no more than 200 grams per day. Do not forget about fish. A glass of milk, low -fat kefir and cottage cheese. Nuts are not more than 30 grams per day, and if you are losing weight, then introduce restrictions up to 10 grams per day, since there are a lot of fat in nuts.
4. The last floor. Fat, oils and sweets. The use of excessive trans fats is increased cholesterol. Simple sugars in the form of sweets and other sweets are diabetes, obesity, headaches, clogged vessels and sore teeth. There is no benefit from these foods, only excess calories, fats and harmful sugar.
Try to consume proteins and healthy carbohydrates in the form of boiled chicken or fish during the day, cereals, complementing your diet with vegetables and fruits for the season.
Proteins - amino acid source
Protein products They are divided into two types: animal and vegetable origin. All proteins coming with food are used as a source amino acidt. Thanks to the amino acid, synthesizing its own protein structure occurs, and it also acts as transport for other important substances for the body. Ordinary people may not know this, but nutritionists and doctors are sure that animals and plant proteins are an amino acid source. The daily need for these substances depends on the type of human activity, his profession, age, working and climate, where he lives.
Important: an adult must consume at least 100-120 grams of pure protein per day.
Important: if a person completely refuses protein foods, irreversible metabolic disorders occur in the body and the death of the body inevitably occurs.
A negative nitrogen balance develops, the body is depleted, growth stops and the functions of the central nervous system of the central nervous system are impaired. In children, due to protein insufficiency in the body, Kvashorcor disease may develop.
Plant proteins
In addition to meat products - animal proteins, our body needs vegetable proteins. Such substances do not contain cholesterol molecules and saturated fat molecules. The plant type of protein is full -fledged, and it contains the necessary nutrients and amino acids. It can be consumed every day, unlike red meat (pork, beef), which can be eaten no more than 2 or 3 times a week.
Numerous studies have shown that people who eat mainly vegetables of plant origin become much less common than people who eat meat every day.
Important: in addition to protein, carbohydrates and fats should be present in the diet.
Carbohydrates - a source for the production of energy by the body
These substances are divided into simple and complex carbohydrates. The first view includes sugar, which are in large quantities harmful to the body. The second type should include polysaccharides. Such carbohydrates include cereals, potatoes, fruits, vegetables.
Our body cannot be stored glucose for a long time, so it needs its constant consumption. But this does not mean that you need to eat sugar. It is useful to eat food in which there is a complex carbohydrate connection. Carbohydrates are a source for energy production by the body.
Important: all foods containing complex carbohydrates are rich in vitamins, fiber and trace elements.
Fat: Excess and Lack
All substances in our body should be in the required amount, including fats. Young and beautiful skin, a good exchange of vitamins, energy in the cold season - all this helps the body to get fats.
Important: the excess and lack of these substances can lead to undesirable deviations in the body.
What consequences does the lack of fat leads to?
- the skin will become dry;
- in winter, hypothermia of the body will quickly occur;
- fast loss of body weight will occur;
- it will not be possible to engage in energy -consuming types of labor;
- bad water and vitamin exchange. Fats participate in the transportation of fat -soluble vitamins in our body.
What consequences does the excess fat lead to?
- accumulation of visceral fat. Leads to the appearance of cardiovascular diseases, liver diseases and pancreas;
- bad blood indicators. Leads to early atherosclerosis. Squirrels, vitamins, magnesium and calcium are poorly absorbed. The elasticity of blood vessels is impaired, the body becomes susceptible to infectious diseases.
The role of vitamins and trace elements in the human body
In a balanced diet, it is important not only to eat useful products, but also to cook them correctly. This must be done so that in the process of preparation there is no loss of vitamins and trace elements.
Important: food for food should be boiled or steamed.
The role of vitamins and trace elements in the human body is very great. Without them, health worsens and there is no adjustment of the course of chemical reactions in the digestive tract. They release the energy contained in food.
Important: without vitamins and trace elements, a person will die of hunger.
Salt of calcium, magnesium, phosphorus, potassium, iron in the human body
Mineral substances do not supply energy, like other important substances, but without them the existence of the body is impossible. Salts of calcium, magnesium, phosphorus, potassium, iron take part in the exchange of substances of any human tissue. The formation of hemoglobin occurs and the vital activity of all body systems is supported.
Phytonutrients - protection against diseases
Living food is a source of phytonutrients. These are biologically active substances that have a beneficial effect on the health of our body. Phytonutrients - protection against diseases, these are antioxidants that do not allow our body to grow old.
The role of water in the human body
A middle -aged person by 70 percent consists of water. Therefore, you need to understand the role of water in the human body. Scientists argue that at least 1 gram of water should account for 1 calorie consumed. From this it follows that with the daily food consumption in 1,500 calories, you need to drink up to 2 liters of water per day.
Important: water helps to process accumulated fat and penetrate the body with nutrients.
In custody It should be noted that a balanced diet is important for humans. This concept includes not only the hours of eating and its volume. Foods taken by man should be rich in vitamins and trace elements, since without them the digestibility of proteins, fats and carbohydrates decreases.
Video: Rules for proper nutrition
I use the pyramid for paragraphs. But the advice to replace sweets with the boiled chicken was amused. Sweet can only be replaced with sweet. You just need to eat healthy sweet, without sugar. I eat fruits or desserts without sugar. I found such in the Ivan-Pole health and healthy food store. They can replace sweets and other sugar products.
My nutritionist has a slightly different approach to the PP, but I will not compare and criticize, if such a pyramid gives the result, then this is wonderful. And sweets are not a taboo for me, in quantity not in the first place, but by Ivan Polet, or with a confiture or dessert, I can enjoy at least every day, because there are few calories in them, and there is no sugar at all. And regarding water, I agree to everything, it is very important since I began to drink 2 liters. I got rid of water a day from many problems, not only with weight, but also with health.
As an experienced person in this regard, I will say that the most important thing is the growth. You can not eat one breast and buckwheat. You need to learn to prepare useful sweets, sugar -substitutes to help you. Or just buy ready -made healthy goodies. By the way, I am usually always ordering all this from the phytomarket, so I am sure of 100 percent as it is sure. When you learn to make your favorite dishes with useful and weight loss will become a joy, and the PP will not be so terrible))
I agree not with all the statements. I lost 40 kg in three and a half months. My nutritionist always told me that fruits, honey and sugar -substitutes all this is a deception of our body. And it is necessary to ensure that the body understands that there will never be sweets, otherwise there is a probability of breakdowns. I had such a diet in which there were many complex carbohydrates (cereals and so on) and naturally proteins (chicken fish). And yes, when I wanted sweets, then I ate little in a day of complex carbohydrates, so I just took and put porridge and a piece of breast in a plate. Now my food habits have completely changed and there is no craving for sweets, thanks to my nutritionist!
By the way, my classmate lost 25 kilograms on a fat diet. Therefore, it is important to choose the right food and diet.
Intendic consistent of the Popovilleno Pitani, DA and PO healthy life in general, and GLAVNEE PECEPTS