Rational nutrition, as a concept, is known to almost all people, but only a relatively small number of them adhere to it constantly throughout their lives. Unfortunately, most of us, either due to financial problems, or from ignorance and laziness, do not adhere to fairly simple rules of nutrition. That is why our contemporaries so often suffer from stomach diseases and obesity.
Efficient nutrition presents several important requirements for the human diet. These include:
1. Correspondence of the nutritional value of the diet to the energy costs and needs of each specific organism. The physiological nutritional standards of an adult should fully cover the energy costs, and for children they must ensure full growth and development.
2. A balanced diet, providing the correct ratio of biologically active food products - fats, carbohydrates, proteins, minerals and vitamins. It depends on the gender of the person, place of residence and on the type of his work.
3. A balanced diet also provides for an optimal balance of vegetable and animal fats and proteins.
A full-fledged diet, the menu of which consists of a wide variety of products, is able to satisfy the daily needs of the body in all the substances it needs. So, the daily caloric content of food should, on average, consist of proteins for 15%, 30% for fats and 55% for carbohydrates. In children, this ratio is 15%: 15%: 70%. Of the consumed fats, 60-70% should be animals and 30-40% should be vegetable. All must be fresh. It is best to cook on your own, because only in this way you can be sure of the normal quality of the contents of your plate.
Rational nutrition is most clearly depicted on the very popular food pyramid recently . The daily diet should consist of fats, vegetable oils, sweets, 2-3 servings of protein products (poultry, meat, fish), 2-3 servings of dairy products (yogurt, kefir, milk, sour cream), 3-4 servings of vegetables, 3- 4 servings of fruits and berries, 6-10 servings of bakery, cereal or pasta. All products need to be broken down into 4-5 meals. Product compatibility principles should be considered. So the best side dish for meat or fish would be cereals, vegetables or pasta. It is best to consume food at the same time, as the body adapts better to the production of food enzymes that help break down fats, proteins and carbohydrates.
A proper diet is able to normalize the functioning of the digestive tract, and contributes to an increase in working capacity and immunity. An important factor in building a nutritious diet is that eating food should bring a sense of satisfaction.
Recently, rational nutrition has been opposed by another system - separate nutrition, an approximate menu of which can be found on the websites dedicated to the diets of Montignac, Shelton, Malakhov. These diets still cause heated debate among nutritionists, doctors and fans of this regimen. The essence of a separate food system is simple: you need to use only compatible products. There are whole compatibility tables by which you need to select them.
The main argument of the supporters of such nutrition is that for the complete breakdown of nutrients, various enzymes are required, and this is what disrupts the digestive processes. The basic principle is to eat carbohydrates with carbohydrates, and proteins with proteins. Vegetables and greens are combined with both groups of products, like fats, although there are adherents of such a diet in which animals and plant products do not mix at all.