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 spend every day what is needed to maintain the correct energy balance - you must consume as many calories in the ideal case.
Balanced diet should be selected individually.You can choose products according to your own wishes - Do you want to lose weight, get muscle mass or just support your body in good shape?The food will be completely different in any case!
A balanced diet suggests that you need to eat 3-5 times a day, in small parts, distributing proteins, fats and carbohydrates as follows:
- 50-60 percent of energy should come from carbohydrates, mostly complex grains, the entire bread grain, rough flour, and only up to 10 percent of energy can enter the body from simple sugar-sweets, sugar, fruit, honey.
- From 20 to 30 percent of energy should come from fat.However, the standards of their consumption depend on the energy needs of the human body, age, gender, type of physical activity or physiological state (pregnancy, disease).According to the recommendations of the World Health Organization (WHO) and numerous groups of experts, grease should provide at least 15-20 percent of energy from the diet, maximum 30 or as much as 35 percent.Here we talk, of course, about fatty acids that can be obtained from nuts and seeds, as well as from unrefined oil - bed linen, olives, seed sesame.
- 10-15 percent of energy should continue from protein, preferably plant origin-legumes, lying, chickpeas.
According to the study in the field of healthy lifestyle, an adult with an average 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 per day - to maintain all body life and its normal functioning.If you have a high level of physical activity at the same time - the number of consumed calories should be higher.
Menu for proper nutrition - make a diet
Unfortunately, very often lack of time, the idea and constant feeling of fatigue often don't think about what, how and when we eat.But, in fact, a healthy diet is not heavy at all!If you are regularly adhered to a few simple power rules - will soon become a habit!So let's not look for excuses and start to take care of your health today - remember that it depends on yourself.
Regularity
Divide daily diet in small portions.Eat 4-5 times a day every 3-4 hours - it will speed up metabolism and improve metabolism.The regular dish helps maintain blood sugar at the appropriate level at the same time and thus protects the body from hungry attacks, which often leads to unhealthy snacks and overeating.Breakfast is best eaten 1-2 hours after waking up and dinner-3 hours before bed.It is important to observe all these rules to quickly lose weight without damage to the body.
Vegetables and fruit
Vegetables and fruits should be consumed in large quantities as often as possible.They should be at least half of the overall diet, in appropriate proportions: ¾ - vegetables, ¼ - fruit.Their health impact occurs due to the content of very many vitamins (including vitamins C, E, folk-carotene), minerals (including potassium, magnesium, calcium, rich in vegetables and fruits, affects the proper functioning of digestive, immune and hormonal systems.
Cereals and cereals
Groups are advised to be used daily.Groups normalize digestion, body cleaning and fill in 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 bread of rough flour, brown rice or one of the cereals (buckwheat, barley, oatmeal, millet or rye).All - GRAIN products are also a source of b vitamin, magnesium, zinc and fiber who regulate the digestive tract and reduce cholesterol blood.
Milk and dairy products
In everyday diet, milk products should be present - natural yogurt, kefir or cottage.This is a source of calcium for the body, which is the main building block of bone tissue.Solid cheeses, due to the high content of saturated fats and salts, should be occasionally consumed occasionally.It is worth noting that dairy products are often allergens, so you should choose with special caution to people with allergies or food intolerance.
Meat, fish and eggs
Products from this group are a source of useful protein - the main building material of our muscles, so don't forget about them.It is recommended to limit red meat consumption and processed meat processed products up to 0.5 kg / week, as, as presented recent studies, their great consumption contributes to the development of cardiovascular diseases.You can consume the meat or baked in the oven or replace it with fish (desirable oily, which is rich in unsaturated fatty acids from the Omega-3 group).1-2 times a week should consume and plant proteins from leguming soybeans, lying or chickpeas.
Plant oils
The biological value of vegetable oils is determined by their meatic acid and number of related substances: saturated fatty acids predominate in Susame, soy and cotton oil.Plant oils should be addition to a daily diet, preferably as a salad petrol station.Used oil and olive oil can be used to prepare cold and hot dishes.The remaining oils should not be subjected to thermal effects.Smoked and sesame oils have particularly useful properties.
Salt and sugar
Sugar and salt are the tastes we use without even thinking about it every day.We put sugar in drinks, it is also necessary to prepare classic pastries.Without the use of salt, it is not one everyday dish is not completed.Do not consume more than 5 g salutes per day (1 small flat spoon).Use plants, spices and spices instead of salt - this will help prevent swelling.Also limit sugar and sweet consumption because these are empty calories that do not imply any benefit.Replace them with fresh fruit, dried fruits or walnuts.
Drink water
When we talk about proper nutrition, don't forget that water is one of the main elements of a healthy diet.You must consume at least 8 glasses of clean water for proper hydration.Juices and carbonated drinks should fade in background or completely disappear from your life.Take the rule to drink a glass of water for 30 minutes before meals - water will partially fill your stomach and will not allow you to transact.
Will be useful:
- Eat at least five meals of different vegetables and fruits per day.
- Eat at least two parts of a fish per week.
- Consume more plant products.
- Limit the amount of consumption of saturated fat, sugar and salt.
- Don't skip food food - you should have a full breakfast, lunch and dinner.
- Drink plenty of water, about 6-8 glasses every day.
- Be physically active.
Remote weight loss mode
Hard food limit is effective in a short time.Therefore sits on a kefir or buckwheat teaspo, you need to be ready for the fact that lost weight will return quickly.But you can renew your own diet in such a way to reduce your weight and repair it on the same level plus or minus 2 kg.To do this, you should eat phracibly: not in large portions three times a day, but in small doses 5 times.You will need to leave all the calories:
- Soda sweet drinks;
- alcohol;
- Desserts;
- fried and baked potatoes;
- thick red meat;
- Sausages and sausages;
- flakes, quick -fire breakfast;
- Fast food;
- Cones and other baking of white wheat flour.
The basis of the diet should be fresh vegetables and fruits, low-fount fish and white meat, cereal with the exception of white rice.It is useful to keep the food log, given all meals, even the most important.You should also calculate the daily caloric rate for your weight and lifestyle, take 300-500 units from it and follow such caloric content.