A balanced diet should provide the required amount of nutrients necessary to meet your daily food needs.At the same time, it is necessary to find a balance between regular physical activity and the number of calories that you consume daily what is necessary to maintain the right energy balance - ideally, you need to consume as many calories as you can burn throughout the day.
A balanced diet must be individually selected.You can select products according to your own wishes - do you want to lose weight, gain muscle mass or simply support the body in good condition?The food will be completely different in each case!
A balanced diet suggests that you should eat 3 to 5 times a day, in small portions, distributing proteins, fats and carbohydrates as follows:
- 50 to 60% energy should come from carbohydrates, mainly complex brains, whole grain bread, coarse flour and only up to 10% energy can penetrate the body from simple sugars, sugar, fruit, honey.
- From 20 to 30% energy should come from fat.However, the standards of their consumption depend on the energy needs of the human body, age, sex, type of physical activity or physiological state (pregnancy, disease).According to the recommendations of the World Health Organization (WHO) and many groups of experts, fats should provide at least 15 to 20% of food energy, a maximum of 30 or even 35%.Here, we are talking, of course, of fatty acids that can be obtained from nuts and seeds, as well as sesame seeds in unrefined oil.
- 10 to 15% energy should get protein, preferably plant -based vegetable vegetables, lenses, chickpeas.
According to a study in the field of a healthy lifestyle, an adult with average physical activity requires 30 calories for each kilogram of body weight.Consequently, a woman who weighs around 60 to 70 kg needs at least 2000 kcal per day to maintain all the processes of the life of the body and its normal functioning.If at the same time, you have a high level of physical activity - the number of calories consumed, respectively, should be higher.
Menu for good nutrition - Dept
Unfortunately, very often, a lack of time, ideas and a constant feeling of fatigue often make us think of what, how and when we eat.But, in fact, a healthy diet is not at all difficult!If you regularly adhere to a few rules of simple power - soon it will become a habit!So let's not seek excuses and start taking care of our health today - don't forget that it depends on yourself.
Regularity
Divide the daily diet into small portions.Eat 4 to 5 times a day every 3 to 4 hours - this will accelerate metabolism and improve metabolism.Regular consumption at the same time helps to maintain blood sugar at the appropriate level and, thus, protects the body against hunger attacks, which often leads to unhealthy snacks and overeating.Breakfast is better eaten 1 to 2 hours after waking up and dinner-3 hours before bedtime.It is important to observe all these rules in order to quickly lose weight without harming the body.
Vegetables and fruits
Vegetables and fruits should be consumed in large quantities as often as possible.They should be at least half of the total diet, in the corresponding proportions: ¾ - vegetables, ¼ - fruit.Their effect on health is due to the content of many vitamins (including vitamins C, E, folic acid, beta-carotene), minerals (including potassium, magnesium, calcium, iron) and fibers.The diet, rich in vegetables and fruits, affects the proper functioning of digestive, immune and hormonal systems.
Cereals and cereals
Groups are advised to use daily.Groups standardize digestion, clean the body and load energy.Cereals and cereals should be a component of most dishes.They contain complex carbohydrates, which are the main source of energy for the human body.Choose bread from coarse flour, brown rice or one of the cereals (buckwheat, barley, oatmeal, millet or rye).The products of all grains are also a source of B vitamins, magnesium, zinc and fibers that regulate the digestive tract and reduce blood cholesterol.
Milk and dairy products
In the daily diet, dairy products must be present - natural yogurt, kefir or cottage cheese.It is a source of body calcium, which is the main block for building bone tissue.Solid cheeses, due to the high content in saturated fat and salt, should only be consumed from time to time.It should be noted that dairy products are often allergens, so they should choose with particular caution for allergic people or food intolerance.
Meat, fish and eggs
The products of this group are a useful source of protein - the main building material for our muscles, so don't forget them.It is recommended to limit the consumption of red meat and processed meat products up to 0.5 kg / week, as, as shown by recent studies, their high consumption contributes to the development of cardiovascular diseases.You can consume agricultural poultry meat or bake in the oven, or replace it with fish (preferably fatty, which is rich in unsaturated fatty acids of the omega-3 group).1-2 times a week should also consume vegetable proteins from legumes-soja, lenses or chickpeas.
Vegetable oils
The biological value of vegetable oils is determined by their fatty acid composition and the number of related substances: saturated fatty acids prevail in sesame, soy and cotton.Vegetable oils should be an addition to the daily diet, preferably as a service station for salads.Right oil and olive oil can be used to prepare cold and hot dishes.The remaining oils should not be subjected to thermal effects.Dungeon and sesame oils have particularly useful properties.
Salt and sugar
Sugar and salt are these flavors that we use every day without even thinking about it.We put sugar in drinks, it is also necessary for the preparation of conventional pastries.Without using salt, not a single everyday dish is over.Do not consume more than 5 g of salt per day (1 small flat spoon).Use herbs, spices and seasonings instead of salt - this will help prevent swelling.Also limit the consumption of sugar and candies, as these are empty calories that bring no advantage.Replace them with fresh fruit, dried fruit or nuts.
Drink water
When we talk about good nutrition, don't forget that water is one of the main elements of a healthy diet.For good hydration, you should consume at least 8 glasses per day of pure water.The juices and soft drinks should fade in the background or disappear completely from your life.Take a rule for a drink of water 30 minutes before meals - the water will partially fill the stomach and will not allow you to eat too much.
It will be useful:
- Eat at least five portions of different vegetables and fruit per day.
- Eat at least two portions of fish per week.
- Consume more plant products.
- Limit the amount of consumption of saturated fat, sugar and salt.
- Don't jump for dishes - you should have a full breakfast, lunch and dinner.
- Drink a lot of water, about 6-8 glasses every day.
- Be physically active.
Distance weight loss mode
The hard food restriction is effective in the short term.Therefore, sitting on a kéfir or buckwheat porridge, you must be prepared for the fact that the lost kilograms will return quickly.But you can rebuild your own diet in order to reduce the weight and repair it at the same level by more or less 2 kg.To do this, you should eat fractionally: not largely three times a day, but in small doses 5 times.You will also have to abandon all calories:
- Sweet soda drinks;
- alcohol;
- desserts;
- Potatoes fries and baked;
- red meat fat;
- sausages and sausages;
- Flocons, fast -cooked breakfasts;
- fast food;
- Bedes and other pastries of white wheat flour.
The diet should be vegetables and fresh fruit, weak fish and white meat, cereals with the exception of white rice.It is useful to hold a food newspaper, given all meals, even the most insignificant.You must also calculate the daily calorie level for your weight and your lifestyle, take 300 to 500 units and adhere to such caloric content.