14 September

The principles of a balanced diet (healthy food and medicinal )

basic principle of food - moderation, the main trend - the reduction of the daily diet to the minimum necessary, the main condition for building a proper eating regime - raznoobrazie.Dlya normal flow of the body's growth and development processes must be balanced, well-formed food.It must not only include proteins, fats, carbohydrates, and basic amino acids, fatty acids, vitamins, minerals and trace elements that are not synthesized in the body.The fundamental principles of a balanced diet are.

person should receive food as much energy as it consumes it for a certain period of time, for example, per day.

individual nutrients must be in the daily diet at a specific ratio.Thus, proteins, fats and carbohydrates should act in a ratio of 1: 1: 4 (100 g of protein of 90-100 g fat, 400 g carbohydrates).This protein is produced by 12- 14% of energy from fat - 30-33% from carbohydrates - 53-58%.

Food should be taken in a strictly certain hours, properly distributing it throughout the day.For breakfast account

s for 30% of daily caloric intake at lunch - 40%, for dinner - 20%, the last meal provided not more than 10% of daily caloric intake.

A special culinary processing of food in order to create optimal conditions for its assimilation.Furthermore, it is known that the digestibility of the product depends on the appearance, texture, taste

content of vitamins, minerals, enzymes, carbohydrates (sugars, starch)

state of the human body

frequency meal

season.

We should eat only when we feel hungry

enough to quench his

only biologically high-grade food.This food does not need a lot.Rich composition contained therein nutrients ensures complete saturation of the organism.Sitting at the table, start with fresh fruits and vegetables - having satisfied their first hunger, you will eat less high-calorie and protein.We need only remember that the rate of protein must be observed, otherwise it can cause weakening of the body.

How many times a day you need to eat?It depends on your habits and daily routine.The important thing to remember - the more you eat, the lower portion of the lower calorie intake.But perhaps it is better not to have breakfast immediately after waking up: charging, hygiene, morning jog or petty housework - and only after that meal.However, working women, this situation is unlikely to be available.

Also, remember that your body is programmed to a slight increase in body fat during menopause.If you decide to just some time to starve to lose weight, the following will occur: your brain will perceive the situation as yet another danger, and when you again go to a "normal" diet will give the command to delay "in reserve" as many calories as possible.Approximately the same is the case in pregnancy: the body creates a reserve stock for the mother and fetus against possible hardships, and even if you did not increase caloric intake, your own weight will still grow.Only a rational diet, rather than an arbitrary refusal to eat, help you keep weight gain within the normal range.

Fasting, as such, is not a way to reduce weight

it is used for healing the body, for the treatment of certain diseases, for isegda carried out under the supervision of specialists.The maximum that you can afford (consulting nevertheless a doctor), - a one-day fasting with taking plenty of fluids, at least 2 liters.This can be mineral water without gas, weak herbal infusions, broth hips.

hearty breakfast, the absence of a full dinner and a hearty dinner - is a crime against his own body.It is recommended to take food from 8.00 to 9.00, from 13.00 to 14.00, from 17.00 to 18.00.This is due to the daily activity of the digestive glands, which produce the maximum amount of digestive enzymes exactly at the specified time, that optimally prepares the body for eating.

In no case can not be neglected breakfast, otherwise you will certainly have a desire to have a snack before dinner with something like a tea and a bun, chips, sandwiches.If in the morning you feel disgusted at the sight of food, you should pay attention to your liver.Perhaps it is not doing its job - the elimination of toxins, and does not have time to clean your body for the night.A glass of slightly warmed mineral water without gas will help you get rid of the discomfort.

Breakfast should be the basis of the energy of the day.For breakfast, it is best to eat cereals (porridge any)

they contain starch digested rather slowly, delivering energy throughout the day, so this is the most rational option.To add a bit of bad porridge dried fruits contain simple sugars (glucose and fructose), which facilitate processing of starch.Oatmeal with dried fruit, nuts, seeds, with the addition of bran or wheat germ is a great breakfast for the whole family.For breakfast also good dairy products.A small cup of coffee with milk, coffee drink from chicory, herbal or green tea with honey or two dates will serve as the completion of the morning meal.

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