A balanced diet must provide the necessary amount of nutrients to meet your daily food needs.At the same time, you need to find a balance between the calories you are consuming daily to maintain regular physical activity and proper energy balance - Ideally need to consume many calories as you can turn on during the day.
A balanced diet should be selected individually.You can choose the products according to your own desires - Want to lose weight, gain muscle mass or support the body in good shape?Each situation will be completely different!
A balanced diet offers to distribute 3-5 times a day, in small sections, proteins, oils and hydrocarages as follows:
- Energy can enter 50-60 percent of carbohydrates, mainly complex grain, all grain bread, coarse flour, but only 10 percent of the energy, sugar, fruits and honey.
- 20 percent to 30 percent of energy oils.However, the standards of consumption depend on the needs of the human body, age, sex, physical activity or physiological condition (pregnancy, disease).According to the recommendations of the World Health Organization (Kim) and numerous specialist groups, the oils must provide at least 15-20 percent, max 30 percent or even 35 percent of the diet.Here, of course, we are talking about hazelnuts and seeds, as well as fatty acids that can be obtained from untreated oil, olives and corner seeds.
- Energy 10-15 percent should continue from proteins, preferably herbal-legs, lentils and peas.
According to a study in a healthy lifestyle, it requires 30 calories for an adult body weight with an average physical activity.Therefore, a woman who smoked about 60-70 kg, all the processes of the body needs at least 2000 kcds a day for normal operation.At the same time, if you have a high level of physical activity - the number of calories consumed must be higher.
Menu for proper nutrition - make a diet
Unfortunately, we often do not think about the lack of time, the sense of thought and constant fatigue, when, when and when we eat.But in fact, a healthy diet is not difficult!If you regularly have a few simple power rules - will soon be a habit!So let's not look for excuses and start caring for our health today - remember that it depends on yourself.
Regulation
Divide the daily diet into small pieces.Eat food 4-5 times a day every 3-4 hours - it will accelerate metabolism and improve metabolism.At the same time, regular food helps the blood sugar maintains the required level, and thus protects the body from hunger to keep the body on hunger and excessive nourishment.1-2 hours after breakfast is eating the best and eating 3 hours before eating 3 hours before eating.It is important to observe all these rules to lose weight quickly without damage to the body.
Vegetables and fruits
Vegetables and fruits should often be consumed as much as possible.They must be at least half of the total diet, relevant: ¾ - vegetables, ¼ - fruits.Their health effects include many vitamins (vitamins, e, folic acid, calium, magnesium, calcium, calcium, iron) and fiber.Diet, which is rich in vegetables and fruits, affects the proper functioning of digestive, immune and hormonal systems.
Grains and cereals
It is recommended to use groups daily.Groups normalize digestions, cleanses the body and fill with energy.Grains and grains should be part of most dishes.In these, there are complex carbohydrates with the main source of energy for the human body.Choose from bread coarse flour, brown rice or cereals (buckwheat, oatmeals, millers or rye.
Milk and dairy products
On a daily diet, dairy products should be available - natural yogurt, kefir or cottage cheese.This is a source of calcium for the body, which is the main building block of bone tissue.Solid cheeses should be consumed only from time to time due to high content of saturated oils and salt.It is worth noting that milk products are often allergenic, so they must choose to people with special caution with allergies or food intolerance.
Meat, fish and eggs
The products of this group are a useful source of protein - the main building material of our muscles is, so do not forget them.As soon as they do their latest, it is recommended to limit the consumption of red meat and processed meat products in 0.5 kg per week, as recent studies, high consumption contributes to the development of cardiovascular diseases.In the oven, poultry can be baked or baked or baked in the oven or replace the fish with a fish (rich in Omega-3 group unsaturated fatty acids).1-2 times a week should consume vegetable proteins from beans, lentils or peas.
Vegetable oils
The biological value of vegetable oils is determined by fatty acid content and the number of related substances: sesame fatty acids are dominated by soybeans and cotton oil.In addition to vegetable oils, an additional daily diet, as a gas station for salads.Waste oil and olive oil can be used to prepare cold and hot dishes.The remaining oils should not be exposed to heat effects.Chimney and sesame oils have especially useful features.
Salt and sugar
Sugar and salt are the pleasures we use without thinking about it every day.We needed sugar in drinks, and the classic dough needs.Without using salt, a daily meal is not complete.Do not consume salt more than 5 g per day (1 small plaintiff).Use grass, spices and spices instead of salt - it will help prevent swelling.Also limit the consumption of sugar and sweets, because these are no benefit calories.Replace them with fresh fruits, dried fruit or nuts.
Water
Do not forget that the water is one of the main elements of a healthy diet of water.You need to consume at least 8 glasses of clean water a day for proper hydration.Juices and carbonated drinks should fall into the background or completely disappear from your life.Take a rule for drinking a glass of water 30 minutes before the meal - the water will partially fill the stomach and will not allow overeat.
It will be useful:
- Eat at least five portions of different vegetables and fruits a day.
- Eat at least two parts of fish per week.
- Consume more plant products.
- Limit the amount of consumption of saturated oils, sugar and salt.
- Do not throw food food - a complete breakfast, lunch and dinner.
- Drink water about 6-8 glasses every day.
- Be physically active.
Remote weight loss mode
Hard food restrictions are effective in a short time.Therefore, you must be ready to return, sitting in a kefir or buckwheat, and the lost kilograms will return quickly.But you can reduce weight and restore your own diet to make the same level or minus 2 kg.To do this, you should eat as a fraction: 5 times in small doses, not three times a day.You need to give up all the calories:
- Soda sweet drinks;
- Alcohol;
- desserts;
- fried and baked potatoes;
- oily red meat;
- sausages and sausages;
- floss, fast -kook breakfast;
- Fast food;
- Other baking of beds and white wheat flour.
The base of the diet should be fresh vegetables and fruits, low-friendly fish and white meat, with the exception of white rice.All dishes are useful to maintain a food diary, even the most insignificant.You also have to calculate the daily calorie degree for your weight and lifestyle, 300-500 pieces of it, and you should only comply with such calorie content.