A balanced diet should provide the required amount of nutrients that are required 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 every day, which is necessary to maintain the right energy balance - ideally you have to consume as many calories as you can burn all day.
A balanced diet should be selected individually.You can choose products according to your own wishes - do you want to lose weight, win muscle or simply support the body in good condition?The food will be completely different!
A balanced diet suggests that you should eat in small portions 3-5 times a day, the proteins, fats and carbohydrates distributed as follows:
- 50-60 percent of the energy should come from carbohydrates, mostly complex cereals, whole grain bread, coarse flour and only up to 10 percent of the energy can get into the body in the body from simple sugar swings, sugar, fruits and honey.
- Fats should come from 20 to 30 percent of the energy.However, the standard of their consumption depends on the energy requirements of the human body, age, gender, the type of physical activity or the physiological state (pregnancy, illness).According to the recommendations of the World Health Organization (WHO) and numerous expert groups, fats should provide at least 15 to 20 percent energy from nutrition, a maximum of 30 or even 35 percent.Here we talk about fatty acids, of course, which can be obtained from nuts and seeds as well as from non -refined oil, linen, olive, sesame seeds.
- 10-15 percent of the energy should go out of proteins, preferably vegetable origin legumes, lentils, chickpeas.
According to a study in the area of a healthy lifestyle, an adult with average physical activity needs 30 calories for each kilogram of body weight.Therefore, a woman who weighs about 60 to 70 kg needs at least 2000 kcal per day to maintain all processes of the life of the body and its normal functions.If you have a high degree of physical activity at the same time - the number of calories consumed should be higher.
Menu for the right nutrition - make a diet
Unfortunately, we very often let time lack, ideas and a constant feeling of tiredness to not think about what, how and when we eat.In fact, a healthy diet is not difficult at all!If you regularly adhere to a few simple power rules - soon it will be a habit!So let's not look for excuses and take care of our health today - remember that it depends on yourself.
regularity
Divide the daily diet into small portions.Eat every 3-4 hours 4-5 times on Tag-Das will accelerate the metabolism and improve the metabolism.The regular food at the same time helps to maintain the blood sugar on the right level, and thus protects the body from hunger attacks, which often leads to unhealthy snacks and excessive food.Breakfast is best eaten 1-2 hours after awakening and three hours before going to bed.It is important to observe all of these rules to lose weight quickly without harming the body.
Vegetables and fruit
Vegetables and fruit should be consumed in large quantities as often as possible.You should be at least half of the entire diet in the corresponding proportions: ¾ - vegetables, ¼ - fruits.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 fiber.The diet, rich in vegetables and fruit, affects the correct functioning of digestive, immune and hormone systems.
Muesli and muesli
Groups are recommended to use daily.Groups normalize the digestion, clean the body and load it with energy.Muesli and grain should be part of most dishes.They contain complex carbohydrates that are the main source of the human body.Choose bread made of coarse flour, brown rice or one of the grain (buckwheat, barley, oatmeal, millet or rye).All products are also a source of B vitamins, magnesium, zinc and fiber that regulate the digestive tract and reduce blood cholesterol.
Milk and dairy products
Dairy products should be present in the daily diet - natural yogurt, kefir or cottage cheese.This is a source of calcium for the body that is the main building block of the bone tissue.Due to the high content of saturated fats and salt, solid cheese should only be consumed from time to time.It is worth noting that dairy products are often allergen, so you should choose with special caution towards people with allergies or food intolerance.
Meat, fish and eggs
Products from this group are a source for useful protein - the main tree material of our muscles.So don't forget them.It is recommended to limit the consumption of red meat and processed meat products to 0.5 kg/week, as, as recent studies have shown, their high consumption contributes to the development of cardiovascular diseases.You can bake poultry for agriculture or in the oven or replace them with fish (preferably fat, which is rich in unsaturated fatty acids from the omega-3 group).Plant protein from legumes, lentils or chickpeas should also consume 1-2 times a week.
Vegetable oil
The biological value of vegetable oils is determined by its fatty acid composition and the number of related substances: saturated fatty acids have in sesame, soy and cotton oil.Vegetable oils should be a supplement to the daily diet, preferably as a gas station for salads.Rapse oil and olive oil can be used to prepare cold and hot dishes.The remaining oils should not be exposed to thermal effects.Smoke and sesame oils have particularly useful properties.
Salt and sugar
Sugar and salt are the flavors that we use every day without thinking about it.We put sugar in drinks, it is also necessary for the preparation of classic pastries.Not a single everyday dish can be completed without salt.Do not consume more than 5 g of salt per day (1 small flat spoon).Use herbs, spices and spices instead of salt - this helps prevent swelling.Also limit the consumption of sugar and sweets as these are empty calories that have no use.Replace them with fresh fruits, dried fruits or nuts.
Drink water
When we talk about the right nutrition, do not forget that water is one of the main elements of a healthy diet.For proper fluid intake, you have to consume at least 8 glasses per day pure water.Juices and carbonated drinks should fulfill the background or completely disappear from their lives.Take in a rule to drink a glass of water 30 minutes before the meals - the water partially fills the stomach and does 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 parts of fish a week.
- Consume more plant products.
- Limit the amount of consumption of saturated fats, sugar and salt.
- Do not skip food dishes - you should have a full breakfast, lunch and dinner.
- Drink a lot of water every day, about 6-8 glasses.
- Be physically active.
Remote weight loss mode
Hard food restrictions are effective at short notice.Therefore, they have to sit on a kefir or buckwheat porridge and must be prepared for the lost kilograms to return quickly.But you can rebuild your own diet in order to reduce weight and repair it on the same level of plus or minus 2 kg.To do this, you should eat fractionally: not in large portions three times a day, but in small doses 5 times.You also have to give up all calories:
- Soda sweet drinks;
- Alcohol;
- Desserts;
- fried and baked potatoes;
- Fat red meat;
- Sausages and sausages;
- Floking, quick breakfast;
- Fast food;
- Beds and other cheeks made of white wheat flour.
The basis of the diet should be fresh vegetables and fruit, low -fat fish and white meat, grain with the exception of white rice.It is useful to keep a meal diary if all meals themselves are the most important.You should also calculate the daily calorie rate for your weight and lifestyle, take 300-500 units from it and only comply with such calorie content.