Proper nutrition. The diet of a person who is monitoring his health

Proper nutrition is not only the exclusion of harmful foods from the diet, as many people think. If everything were so simple, more than 30% of the population would not suffer from obesity, diabetes and cancer. It turns out that it is not enough (I quote) "to eat more vegetables and fruits", "to exclude all fried, fatty, salty, smoked". Not on this is the correct nutrition. A person's diet should be matched in accordance with his lifestyle. Otherwise, even the most "right" diet can lead to disastrous consequences. And yet we will begin again. Let's see what the body needs for normal functioning, in order to understand what we really can exclude.

Protein food

Contains building material for cells, which must be regularly updated. Essential amino acids that are in the protein are necessary for the flow of all chemical reactions in the body. We get them when we eat meat, fish, eggs, nuts, mushrooms and beans. Animal food contains a complete protein composition. Vegetable - no. Therefore, in India, where the food is mostly vegetarian, so much is added to the dishes of greenery, roots and seasonings. They, in combination with other products, create the necessary balance of the diet. Europeans are more difficult - it is necessary either to study oriental cuisine, or take amino acids separately, or sit on "non-strict vegetarianism", including milk, eggs and sometimes fish. Take this carefully. Lack of essential amino acids leads to premature aging, metabolic disorders, hair loss and CNS disorders.

Animals and vegetable fats

Without fatty acids, omega-3, omega-6 and omega-9, it is impossible to imagine proper nutrition. The ration must include them. They are important for the work of the brain and fat metabolism in the body. The number of them should be in the calculation of 1-1.5 g per 1 kg of body weight. They do with fat, cream, sunflower, olive, linseed, pumpkin oil. Fats are also present in nuts and some edible plant roots, for example in ginger. Using vegetable oils, give preference to unrefined products. And try not to fry on them, but add them to salads.

Complex carbohydrates

They are necessary for us for energy and build-up of muscle mass (with loads). Without them, a rapid decline of forces and a feeling of hunger is activated, nervousness and absent-mindedness appear. They can be reduced or increased, wanting to change their weight. Other elements of life support to exclude are unsafe for health. Complex carbohydrates enter the body together with cereals: bread, cereals, pasta, bran, flakes.

Fiber, vitamins and minerals

They are necessary for us for the normal operation of the digestive tract. They help to assimilate valuable substances from food. They help to cleanse the body of toxins and toxins, and also strengthen immunity, helping to fight many ailments, and contribute to well-being. Contains vitamins, minerals and fiber in raw, stewed vegetables and fruits, berries and greens. Here we are in brief and got acquainted with the necessary elements of nutrition. However, we still need to understand the principle of making a diet. This will lead to a suitable diet for everyone.

Proper nutrition. Menus for athletes

Active people watching their athletic figure and weight, it is very important to include porridge, eggs, protein cocktails, vegetables, fruits, pasta, bread and a minimum of meat (once a day) in the diet. An approximate daily menu for an athlete looks like this:

• Breakfast: eggs, vegetables and bread.
• Second breakfast: protein cocktail and fruit.
• Lunch: soup, porridge with meat.
• Dinner: vegetable salad with pasta.

This food is suitable for the elderly. But for those who are constantly on sedentary work, and then go home in transport, watching TV on weekends, this diet is harmful.

Proper nutrition for people with a sedentary lifestyle

If it turns out that you do not move much, then you literally need to eat less porridge, pasta and bread. Note - do not exclude, but reduce the number, for example, to once a day. Fast carbohydrates are not even discussed - they are a priori excluded. But beans, fish, poultry, meat can and should be eaten 3 times a day, along with green salads and fruits.

Proper nutrition. Diet for weight loss

There is a wonderful way to lose weight quickly, without exhausting the body with starvation - to sit down on a predominantly protein diet. It differs from the previous ones in that the proteins, alternating between plant and animal, are included in each reception. But complex carbohydrates are excluded altogether. Truth in the first days you can still feel a strong sense of hunger, but it quickly recedes. Just remember that this diet can not sit for long, because its side effects, coming in a remote time, are not fully understood. It is only known that without vitamins and cereals, vital organs are affected: the kidneys, the liver, and the brain. The safe duration of such a diet is 8-12 weeks.

Proper nutrition. The diet of a healthy person

On the basis of the diets presented above, one can conclude: an ordinary person leading a moderately active lifestyle can either alternate meals depending on the loads, or arrange festive, fish, meat, vegetarian, mixed days in accordance with the days of the week. The main thing is to ensure that the foods in your diet are as varied as possible, and the ratio of fats, proteins and carbohydrates is respected. This does not mean that you can not afford to back away from the rules. Sometimes you can listen to the body and allow yourself something "tasty". Only, of course, without fanaticism.