For a full life and maintaining physical fitness, it is necessary to adhere to the principles of proper nutrition, which involves a well-composed diet that fully meets the needs of the body and supplies the necessary nutrients. An insufficient amount of any substances in the body quickly leads to the development of various kinds of diseases. That is why it is so important to make nutrition complete. Fats, proteins and carbohydrates, salts, vitamins and minerals should be supplied daily with food. Moreover, their ratio should be something like this: fats - 20%, proteins - 20%, carbohydrates - 60%. When compiling a daily diet, you need to be guided by the principles on which proper nutrition is based.
The principles of good nutrition
- It is necessary to divide the daily diet into 4-5 meals. It is this regime that allows you to maintain metabolism at a sufficient level, which has a beneficial effect on well-being and appearance.
- It is advisable to eat at a certain time. Compliance with the diet allows the body to develop a certain rhythm of functioning, which improves the process of digestion and prevents the development of diseases of the digestive system.
- Distribute calories consumed as follows: breakfast - 25-30%, lunch - 40%, dinner - 15-20%, lunch / afternoon snack - 15-20%. The fourth meal may be between breakfast and lunch, or honey lunch and dinner. It all depends on the mode of the day - if you get up early, then a significant period of time passes from breakfast to lunch, and then an additional breakfast (lunch) is what you need. Take an extra meal in the evening if you are an owl and go to bed late (but no later than 2-3 hours before bedtime).
- Do not rush while eating, chew carefully - this helps to better absorb the nutrients contained in food.
- Try to diversify the diet, include various products, combine cooking methods. When cooking, use those cooking methods that conserve nutrients and vitamins. Often cook in the oven or steamed, eat boiled food, not fried.
In order to properly draw up a diet, you need to know which foods contain which substances.
Nutrients and foods that contain them
Proteins are the “ building material” necessary for the normal functioning of the body. We get them from plant and animal food. Sources of vegetable proteins are legumes (peas, lentils, beans) and nuts. Animal proteins are found in all types of meat, milk and dairy products, fish and eggs.
Different proteins contain different amino acids, most of which are not produced by our body, but are obtained only during the digestion of food. Therefore, it is necessary to diversify the sources of protein intake into the body.
Fats are the most valuable nutrients, energy suppliers to the body. They also participate in many metabolic processes, and fat reserves in the body serve as a "reserve" for an emergency. Sources of fat are also divided into vegetable and animal. We obtain animal fats from fatty varieties of meat and fish, milk and dairy products. The sources of vegetable fats are oilseeds: sunflower, olives, corn, etc.
When compiling a diet, you should pay attention to the fact that the main fats are classified as unsaturated - they are most useful to the body.
Carbohydrates - the main supplier of energy to the body, they are involved in the formation of enzymes, hormones, secrets of the glands and other compounds necessary for life. Carbohydrates are divided into simple and complex. Sources of simple carbohydrates are sweet foods: sugar, honey, wedge syrup and sweet fruits. Complex carbohydrates contain plants: cereals (the main source), vegetables and legumes. Excessive carbohydrates in the diet can lead to overweight and obesity, but carbohydrates cannot be excluded from the diet. With their lack in the body, a violation of the metabolism of fats and proteins develops, products of incomplete oxidation of certain amino acids accumulate.
The goal of proper nutrition is to provide the body with nutrients, trace elements and vitamins in accordance with needs.