A balanced diet should provide the amount of nutrients needed to meet your daily dietary needs.At the same time, it is necessary to find a balance between normal physical activity and the number of calories you eat daily what it takes to maintain the right energy balance - Ideal you must take as many calories as you can burn throughout the day.
A balanced diet should be selected individually.You can choose a product according to your own desire - do you want to lose weight, get muscle mass or just support the body well?The food will be completely different in every case!
A balanced diet shows that you should eat 3-5 times a day, in small portions, distributing protein, fat and carbohydrates as follows:
- 50-60 percent of energy should come from carbohydrates, mostly complex powder, wheat bread, coarse flour, and only up to 10 percent of energy can enter the body from moderate candy, sugar, fruits, honey.
- From 20 to 30 percent of energy should come from fat.However, the standard of use depends on the human body's, age, gender, type of physical activity or physiological condition (pregnancy, disease).According to the proposed World Health Organization (WHO) and many groups of experts, fat should provide at least 15-20 percent of the energy from the diet, a maximum of 30 or even 35 percent.Here we talk, of course, about the fatty acids that can be obtained from beans and seeds, as well as from imperfect oils - linen, olives, sesame seeds.
- 10-15 percent of energy should be continued from protein, preferred the original-legum, lentils, nuts.
According to a study in a healthy lifestyle, adults with average physical activity require 30 calories per kilogram of weight.Therefore, a woman weighs about 60-70 kg requires at least 2000 kcal per day-to maintain all body life processes and normal functions.If at the same time you have a high level of physical activity - the number of calories used, each, should be higher.
Menu for proper nutrition - create a diet
Unfortunately, the lack of time, ideas and feelings of fatigue often makes us not think about what, how and when we eat.But, in fact, a healthy diet is not difficult!If you regularly adhere to some simple power rules - it will soon be a habit!So don't look for excuses and start taking care of our health today - remember that it depends on yourself.
Regularity
Divide the daily diet into small portions.Eating 4-5 times a day every 3-4 hours-this will speed up metabolism and increase metabolism.Normal eating at the same time helps keep blood sugar at the right level and, thus, protects the body from starvation attacks, which often leads to unhealthy snacks and excessive eating.The best breakfast is eaten 1-2 hours after the resurrection, and dinner-3 hours before bedtime.It is important to observe all these rules to lose weight quickly without harming the body.
Vegetables -Fruits and fruits
Vegetables and fruits should be eaten in large quantities as often as possible.They should be at least half of the total diet, in the same proportion: ¾ -Vegetables, ¼ -Fruits.Their effects on health are due to extremely vitamin content (including vitamins C, E, folic acid, beta-carotene), minerals (including potassium, magnesium, calcium, iron) and fiber.Diet, rich in vegetables and fruits, affects the functioning of the proper digestive system, immune and hormones.
Cereals and cereals
Groups are advised to use daily.The group normalizes digestion, cleanses the body and charges with energy.Cereals and cereals should be the component of most dishes.They contain complex carbohydrates, which are a major source of energy for the human body.Choose bread from coarse flour, brown rice, or one of the cereals (buckwheat, barley, oats, millet or rye).All products are also sources of vitamin B, magnesium, zinc and fiber that control the digestive tract and reduce blood cholesterol.
Milk and dairy products
In daily diets, dairy products should be present - natural yogurt, kefir or cottage cheese.It is a source of calcium for the body, which is the main building block of bone tissue.Solid cheese, because of high saturated fat content and salt, can only be eaten from time to time.Keep in mind that dairy products are often allergic, so they should choose carefully to people with food allergies or food intolerance.
Meat, fish and eggs
The product from this group is a useful source of protein - the main building material of our muscles, so don't forget about it.It is recommended to limit the use of red meat and meat products that are processed up to 0.5 kg/week, as, as shown by recent studies, its high use contributes to the development of cardiovascular disease.You can take poultry meat or burn in the oven, or replace it with fish (preferably fat, which is rich in unsaturated fatty acids from the Omega-3 group).1-2 times a week should also take plant protein from legumes, lentils or nuts.
Vegetable oil
The biological value of vegetable oil is determined by the composition of their fatty acids and the number of related ingredients: saturated fatty acids that occur in sesame, soy and cotton oil.Vegetable oils should be in addition to the daily diet, preferably as a gas station for salads.Rape oil and olive oil can be used to provide cold and hot dishes.The remaining oil cannot be subject to thermal effects.Oil and sesame oils have very useful properties.
Salt and sugar
Sugar and salt are the flavors we use every day without thinking about it.We put sugar in the drink, it is also necessary to prepare classic pastries.Without using salt, not one meal a day -day is done.Do not eat more than 5 g of salt a day (1 tbsp of small flat).Use herbs, spices and seasonings instead of salt - this will help prevent swelling.Also limit the use of sugar and sugar, as this is an empty calorie that is not beneficial.Replace it with fresh fruits, dried fruits or nuts.
Drink
When we talk about proper nutrition, keep in mind that water is one of the main elements of a healthy diet.For proper hydration, you need to take at least 8 glasses of pure water.Juice and carbonated drinks should fade into the background or disappear completely from your life.Take the rules for drinking a glass of water 30 minutes before meals - water will partially fill your stomach and will not allow you to eat too much.
It would be useful:
- Eat at least five servings of vegetables and different fruits daily.
- Eat at least two parts of the fish per week.
- Eat more plant products.
- Limit the amount of saturated fat, sugar and salt.
- Don't skip food - you should have breakfast, lunch and full dinner.
- Drink plenty of water, about 6-8 glasses daily.
- Physically active.
A remote weight loss mode
Hard food restrictions are effective in the short term.Therefore, sitting on one porridge or buckwheat, you need to be prepared for the fact that the lost pound will return.But you can rebuild your own diet to lose weight and fix it at the same level or minus 2 kg.To do this, you should eat breakdown: not in large portions three times a day, but in small doses 5 times.You also need to leave all calories:
- Soda sweet drinks;
- alcohol;
- dessert;
- fried potatoes and baked;
- fat red meat;
- sausages and sausages;
- fragments, fast breakfast;
- fast food;
- Beds and others -baking white wheat flour.
The diet base should be vegetables -fresh and fruits, low fish and white meat, cereals with the exception of white rice.It is useful for storing food diaries, given all food, even the most important.You should also calculate your daily calorie rates for your weight and lifestyle, take 300-500 units of it, and comply with only such calorie content.