Among the current variety of products, it is difficultDetermine what is useful and what is not. For example, an apple is rich in vitamins and trace elements, it can be considered an ideal food, but it is not always possible to eat only apples. There are also "unhealthy" foods, such as butter. On the one hand, it is "solid" fat, but on the other - the oil contains a fairly large amount of vitamin A. In other words, each product is universal, and there is not one that completely satisfies all the needs of the human body. This task can only be solved by the right combination of different products. This is the basis for a healthy diet.
Healthy Eating for Every Day
For a good life of the body, a person should consume protein, carbohydrates, vitamins, fats and minerals. Let's consider each component in detail.
Fats are divided into saturated (animal origin) and unsaturated (plant origin). High intake of the former leads to obesity, cardiovascular disease and diabetes.
Absolutely other properties are possessed by fatsOf vegetable origin, Omega-3, Omega-6 polyunsaturated fatty acids are isolated in their composition. These substances have a beneficial effect on the state of absolutely all tissues of the body, prevent heart disease.
At least 3 fish portions a week, as well as 1 tbsp. A spoonful of any vegetable oil will satisfy the body's need for the right fats.
The absence of this element leads to brittle hair and alopecia, dry skin, psoriasis, eczema and non-healing wounds.
This is the most important component of food. Getting into the body, the proteins begin to split into amino acids, and from them the body itself synthesizes the hundreds and even thousands of proteins necessary for it with various functions. All colossal variety of proteins is a combination of 20 amino acids. Some amino acids can compensate for others, only 9 species are indispensable for adults and 10 for children.
Every day during life, proteins must enter the human body. It does not matter which foods - meat, milk or beans, it is important that their quantity is sufficient.
The lack of protein leads to disruption of workOf the whole organism, in particular the immunity decreases, the absorption of substances, memory and working capacity deteriorates. In children, growth slows down, and adults have serious disorders in the functioning of endocrine glands and changes in the liver.
Protein in large quantities is present in meat, poultry, fish, dairy products, eggs, as well as in legumes, seeds and nuts.
The usual refined sugar, still it is called"Added", is also a source of simple carbohydrates. His great use threatens the development of caries, cardiovascular diseases, diabetes and obesity.
Therefore, to maintain good health should limit the amount of sugar in the diet.
However, not all carbohydrates are harmful. For example, fiber, which is part of complex carbohydrates is extremely useful for such processes as digestion, digestion and evacuation of food. Fiber is one of the representatives of dietary fiber, it is important to maintain the intestinal microflora in the norm.
In a large number of food fibers are contained in "unpeeled" cereals (bran, oatmeal), fruits and vegetables.
The lack of fiber in the body leads to constipation, as a result of which harmful substances accumulate in the body.
If the limit of normal fat, carbohydrate andProteins in the body is quite wide, then the composition of minerals in cells should be maintained strictly in a certain amount. Deviation from the norm can lead to a threat to life.
Our body needs the following substances:
- sodium (normalizes the water balance);
- Potassium (strengthens teeth and bones, maintains normal blood pressure, is necessary for muscle work);
- Calcium (needed for bones and teeth, involved in kidney and digestive activities);
- magnesium (promotes activation of intracellular processes);
- phosphorus (takes part in the construction of nerve cells, bones and soft tissues);
- iron (catalyzes oxygen-exchange processes).
These components are necessary for the body toRegulation of the course of chemical reactions. Vitamins help release energy that comes with food. Without them, the ability of the human body to secrete the necessary nutrients from food is weakened, which can lead to starvation.
It is harmful for vitamins alcohol, smoking, sugar overabundance, as well as certain medicines and stresses.
Healthy eating. Menu for the week
Breakfast: oatmeal porridge and a glass of milk with biscuits.
Lunch: tuna, vegetables, black bread.
Dinner: Boiled chicken breast and Rukola salad.
Breakfast: cottage cheese with berries, orange juice.
Lunch: soup from vegetables, boiled beef, rye bread.
Dinner: boiled salmon with rice for garnish. Low-fat yogurt or kefir.
Breakfast: cereal from different cereals, one egg, cocoa.
Lunch: soup minestrone, fruit.
Dinner: baked chicken with vegetables.
Breakfast: fruit salad, toast with jam.
Lunch: seafood and vegetables.
Dinner: vegetable salad, chicken breast, steamed.
Breakfast: muesli with berries, sandwich with cheese.
Lunch: mushroom soup, braised veal liver.
Dinner: potatoes baked with filling, vegetable salad.
Breakfast: cottage cheese casserole and milkshake.
Lunch: potato soup with herbs, boiled fish.
Supper: beans, vegetable stew.
Breakfast: an omelette with rye bread.
Lunch: stewed beef with buckwheat for garnish.
Dinner: kefir, vegetable salad with toffee cheese.
Try in the intervals between meals to eat more fruits and vegetables, drink more water. Season dishes with various fresh herbs.
Healthy diet for weight loss
First, there is a need, and regularly. Nutritionists recommend five meals a day (3 basic and 2 additional). The amount of food should be small, approximately 1 serving of food should be placed in a 250 gram beaker.
Secondly, you need to consider the calorie content of food. For example, 100 grams of mutton contains 203Kcal, and 100 grams of raspberries - 41 kcal. That is, eating different foods in the same volume, the body receives a different number of calories. A surplus of the latter leads to the appearance of excess weight. Accordingly, the question arises: "How many calories does a person need per day?".
To answer it, many ways of counting formulas were invented. One of the most popular is the formula of Tom Venuto:
655+ (1.8 * growth in cm) + (9.6 * weight in kg) - (4.7 * age in years)
The result obtained - the level of basal metabolism (BMR), should be multiplied by the activity coefficient:
1,2 - the lowest activity (sedentary, sedentary and not healthy way of life);
1, 375 - average activity (physical activity 3 times a week);
1,55 - a significant level of activity (playing sports at least 5 times a week);
1, 725 - increased level of activity (daily exercise);
1,9 - the highest loads (constant hard work in cold conditions, several physical exercises a day throughout the week).
The resulting figure means the number of calories,Necessary per day. To lose weight, try to make a menu based on the numerical value. And also drink more pure water, nedosalivayte food, try to eat freshly prepared meals. Eliminate alcohol from the diet.
TOP-5 most useful recipes for healthy eating
At night, soak the dried fruits (dried apricots, mango, papaya, raisins) in fruit juice. In the morning add a little fresh orange juice, fill with low-calorie yogurt.
Boil oatmeal on milk, add skimmed Greek yogurt, chopped hazelnut and berries, decorate with honey.
In a blender, whip strawberries, banana, yogurt and milk. Ready to shake the smoothie with chocolate chips.
Baked apples with a filling
Cut the apple core, fill the fruit with pecans, dried cranberries, orange juice and a pinch of zest. Bake in the oven until cooked.
Cut fresh cabbage, carrots and bell peppers. Add half a teaspoon of sugar and salt, season with lemon juice and vegetable oil.
Day of Healthy Eating
In the summer of this year, a group of slimming people gaveIdea to create a holiday that will be the complete opposite of the American day of gluttony. This thought has found numerous support and approval. So, on June 2, the holiday "Day of refusal from excesses in food" was born.
This day is designed to remind everyone thatHe is responsible for what feeds his body. On June 2 people will be able to get a lot of information about the right diet, about its balance, about the usefulness and harm of various products, etc.
And most importantly, this holiday can serve as an impetus to the beginning of a new life, in which there will be only the right healthy food.
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