A balanced diet must provide the required amount of nutrients necessary to meet your daily food needs.At the same time, it is necessary to find a balance between regular physical activity and the amount of calories that consume daily what is necessary to maintain the correct energy balance;Ideally you should consume as many calories as you can burn throughout the day.
A balanced diet should be selected individually.You can select products according to your own desires: do you want to lose weight, gain muscle mass or simply support the 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 percent of energy must come from carbohydrates, mostly cereal complexes, whole wheat bread, thick flour and only up to 10 percent energy can enter the body of simple sugars, sugar, sugar, fruits, honey.
- From 20 to 30 percent of energy should come from fats.However, the standards of its consumption depend on the energy needs of the human body, age, sex, the type of physical activity or the physiological state (pregnancy, disease).According to the recommendations of the World Health Organization (WHO) and numerous groups of experts, fats should provide at least 15-20 percent of diet energy, a maximum of 30 or even 35 percent.Here we are talking, of course, about the fatty acids that can be obtained from nuts and seeds, as well as non -refined oil: flax seeds, olive, sesame.
- 10-15 percent of energy must come from proteins, preferably from the plant of legal origin, lentils, chickpeas.
According to a study in the field of a healthy lifestyle, an adult with average physical activity requires 30 calories for each kilogram of body weight.Therefore, a woman weighing around 60-70 kg needs at least 2000 kcal per day to maintain all the processes of body life and its normal functioning.If at the same time it has a high level of physical activity, the number of calories consumed, respectively, should be greater.
Menu for adequate nutrition: Make a diet
Unfortunately, very often a lack of time, ideas and a constant feeling of fatigue often make us think what, how and when we eat.But, in fact, the healthy diet is not difficult!If you regularly adhere to some simple power rules, it will soon become a habit!So we don't seek excuses and start taking care of our health today;Remember that it depends on yourself.
Regularity
Divide the daily diet into small portions.Coma 4-5 times a day every 3-4 hours, this will accelerate metabolism and improve metabolism.Regular food at the same time helps keep blood sugar at the proper level and, therefore, protects the body from hunger attacks, which often leads to unhealthy snacks and eats excessively.Breakfast eats better 1-2 hours after awakening, and dinner 3 hours before bedtime.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 frequently as possible.They must be at least half of the total diet, in the corresponding proportions: ¾ - vegetables, ¼ - fruits.Its 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 fruits, affects the correct functioning of digestive, immune and hormonal systems.
Cereals and cereals
The groups that use them are recommended.Groups normalize digestion, clean the body and load with energy.Cereals and cereals must be a component of most dishes.They contain complex carbohydrates, which are the main source of energy for the human body.Choose thick flour bread, integral rice or one of the cereals (sarracene wheat, barley, oats, millet or rye).All grain products are also a source of vitamins B, magnesium, zinc and fiber that regulate the digestive tract and reduce blood cholesterol.
Milk and dairy products
In the daily diet, dairy products must 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 cheeses, due to the high content of saturated fats and salt, should only be consumed from time to time.It is worth noting that dairy products are often allergenic, so they must choose people with allergies or food intolerance with particular caution.
Meat, fish and eggs
The products of this group are a useful protein source: the main construction material of our muscles, so do not forget them.It is recommended to limit the consumption of red meat and processed meat products of up to 0.5 kg/week, since, as recent studies have demonstrated, their high consumption contributes to the development of cardiovascular diseases.It can consume agricultural meat of corral birds or bake in the oven, or replace it with fish (preferably fatty, which is rich in unsaturated fatty acids of the Omega-3 group).1-2 times a week they must also consume vegetable proteins of legumes, lentils or chickpeas.
Vegetable oils
The biological value of vegetable oils is determined by its fat-acid composition and the number of related substances: saturated fatty acids prevail in sesame, soybeans and cotton oil.Vegetable oils should be an addition to the daily diet, preferably as a salad service station.The raptor oil and olive oil can be used to prepare cold and hot dishes.The remaining oils should not undergo thermal effects.Combustion and sesame oils have especially useful properties.
Salt and sugar
Sugar and salt are those flavors that we use every day without even thinking about it.We put drinks in drinks, it is also necessary for the preparation of classic cakes.Without the use of salt, a single daily dish is not completed.It does not consume more than 5 g of salt per day (1 small flat spoon).Use herbs, spices and condiments instead of salt;This will help prevent swelling.It also limits the consumption of sugar and sweets, because these are empty calories that have no benefit.Replace them with fresh fruits, fruits or dry nuts.
Drink water
When we talk about adequate nutrition, do not forget that water is one of the main elements of a healthy diet.For proper hydration, you must consume at least 8 glasses per day of pure water.Carbonated juices and drinks must fade in the background or disappear completely from their life.Take a rule to drink a glass of water 30 minutes before meals: the water will partially fill your stomach and will not allow you to eat excessively.
Will be useful:
- Eat at least five portions of different vegetables and fruits per day.
- Eat at least two fish portions per week.
- Consume more plant products.
- Limit the amount of consumption of saturated fats, sugar and salt.
- Do not skip food meals: you must take a complete breakfast, lunch and dinner.
- Drink a lot of water, around 6-8 glasses every day.
- Be physically active.
Remote weight loss mode
Hard food restriction is effective in the short term.Therefore, sitting in a kefir or porridge of Sarracene wheat, it must be prepared for the fact that lost kilograms will return quickly.But it can rebuild its own diet in such a way that it reduces the weight and fix it at the same level of more or less 2 kg.To do this, you must eat fractionally: not in large portions three times a day, but in small doses 5 times.You will also have to abandon all calories:
- Soda sweet drinks;
- alcohol;
- desserts;
- French and baked potatoes;
- Gorda red meat;
- sausages and sausages;
- flakes, fast breakfasts;
- Fast food;
- Bedes and other white wheat flour baking.
The diet base must be fresh vegetables and fruits, low fat and white meat, cereals with the exception of white rice.It is useful to maintain a food diary, given all meals, even the most insignificant.You must also calculate the daily calorie rate for your weight and lifestyle, take 300-500 units of it and adhere to that calorie content.