A balanced diet should provide the necessary amount of nutrients needed 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 you consume daily what is needed to maintain the correct energy balance - ideally, you should consume as many calories you can burn throughout the day.
A balanced diet must be selected individually.Can you select products according to your own desires - do you want to lose weight, gain muscle or just support your body in good shape?The food will be completely different in each case!
A balanced diet suggests that you should eat 3-5 times a day in small portions, distributing proteins, fats and carbohydrates as follows:
- 50-60 % of the energy should come from carbohydrates, especially complex cereals, wholemeal bread, thick flour and only up to 10 % of energy can enter the body from simple sugars, sugar, fruits, honey.
- From 20 to 30 % of the energy should come from fat.However, the patterns of their consumption depend on the energetic needs of the human body, age, gender, type of physical activity or physiological state (pregnancy, disease).According to the World Health Organization (WHO) recommendations and numerous groups of experts, fats should provide at least 15 to 20 % of dietary energy, a maximum of 30 or even 35 %.Here we are talking, of course, about fatty acids that can be obtained from nuts and seeds, as well as non -refined oil - linen, olive, sesame seeds.
- 10-15 % of energy should proceed with protein, preferably plant origin, vegetables, lentils, chickpeas.
According to a study in the field of a healthy lifestyle, an adult with medium physical activity requires 30 calories for each kilogram of body weight.Therefore, a woman who weighs about 60-70 kg needs at least 2000 kcal a day to maintain all body life processes and her normal functioning.If at the same time you have a high level of physical activity - the number of calories consumed, respectively, should be higher.
Menu for proper nutrition - Diet
Unfortunately, the lack of time, ideas and a constant feeling of fatigue often make us think about what, how and when we eat.But in fact, the healthy diet is not difficult!If you regularly adhere to some simple energy rules - soon this will become a habit!So let's not 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.Eat 4-5 times a day every 3-4 hours-this accelerates metabolism and will improve metabolism.Regular feeding at the same time helps keep blood sugar at the right level and therefore protects the body from hunger attacks, which usually leads to unhealthy snacks and eating too much.Breakfast is better consumed 1-2 hours after awakening and dinner-3 hours before bed.It is important to observe all these rules to lose weight quickly without damage to the body.
Vegetables and fruits
Vegetables and fruits should be consumed in large quantities as soon as possible.They should be at least half of the total diet in the corresponding proportions: ¾ - vegetables, ¼ - fruits.Its health effect is due to the content of many vitamins (including vitamins C, and, folic acid, beta carotene), minerals (including potassium, magnesium, calcium, iron) and fiber.The diet, rich in vegetables and fruits, affects the correct functioning of digestive, immunological and hormonal systems.
Cereals and cereals
The groups are advised to use daily.The groups normalize digestion, clean the body and carry with energy.Cereals and cereals should be a component of most dishes.They contain complex carbohydrates, which are the main source of energy for the human body.Choose the bread of thick flour, brown rice or one of the cereals (sarracene wheat, barley, oats, corn or rye).All -greens are also a source of vitamins B, magnesium, zinc and fiber that regulate the digestive tract and reduce cholesterol in the blood.
Milk and dairy
In the daily diet, dairy products should be present - natural yogurt, kefir or cottage cheese.This is a source of calcium for the body, which is the main block of bone tissue construction.Solid cheese, due to the high content of saturated fat and salt, should only be consumed from time to time.It is worth noting that dairy products are usually allergenic, so they should choose with particular caution to people with allergies or food intolerance.
Meat, fish and eggs
The products of this group are a useful protein source - the main building material for our muscles, so don't forget them.It is recommended to limit the consumption of red meat and processed meat products up to 0.5 kg/week, because, as recent studies have shown, their high consumption contributes to the development of cardiovascular disease.You can consume bake or baked agricultural meat or replace it with fish (preferably fatty, rich in unsaturated fatty acids of the omega-3 group).1-2 times a week should also consume vegetable proteins from Ssoy legumes, lentils or chickpeas.
Vegetable oils
The biological value of vegetable oils is determined by their composition of fat acid and the number of related substances: saturated fatty acids prevail in sesame, soy and cotton oil.Vegetable oils should be an addition to the daily diet, preferably as a gas station for salads.Rapho oil and olive oil can be used to prepare cold and hot dishes.The remaining oils should not be subjected to thermal effects.Combustion and sesame oils have especially useful properties.
Salt and sugar
Sugar and salt are those flavors we use every day without even thinking about it.We put sugar in drinks, it is also necessary for the preparation of classic sweets.Without the use of salt, not a single daily dish is complete.Do not consume more than 5 g of salt a day (1 flat spoon).Use herbs, spices and spices instead of salt - this will help avoid swelling.They also limit the consumption of sugar and sweets, because they are empty calories that have no benefit.Replace them with fresh fruits, dried fruits or nuts.
Drink water
When we are talking about proper nutrition, be sure that water is one of the main elements of a healthy diet.For proper hydration, you need to consume at least 8 cups per day of pure water.Carbonated juices and beverages should disappear in the bottom or completely disappear from your life.Take a rule to drink a glass of water 30 minutes before meals - water will partially fill your stomach and do not allow you to eat too much.
It will be useful:
- Eat at least five portions of different vegetables and fruits per day.
- Eat at least two servings of fish per week.
- Consume more plant products.
- Limit the amount of saturated fat consumption, sugar and salt.
- Don't skip food meals - you should have a full breakfast, lunch and dinner.
- Drink lots of water, about 6 to 8 cups every day.
- Be physically active.
Remote weight loss mode
Hard dietary restriction is effective in the short term.Therefore, sitting on a Kefir porridge or Sarraceno wheat, you need to be prepared for the lost kilograms to return quickly.But you can rebuild your own diet to reduce weight and fix it to the same level of about 2 kg.To do this, you should eat fractionally: not in large portions three times a day, but in small doses 5 times.You will also have to abandon all calories:
- sweet drink soda;
- alcohol;
- desserts;
- chips and baked potatoes;
- fat red meat;
- sausages and sausages;
- Flakes, Quick Breakfast -Cook;
- fast food;
- Bedes and other roasts of white wheat flour.
The base of the diet should be vegetables and fresh fruits, low -fat fish and white meat, cereal, except for white rice.It is helpful to maintain a food diary, given all meals, even the most insignificant.You should also calculate the daily calorie rate for your weight and lifestyle, take 300 to 500 units and join this calorie content.