There is no doubt that proper nutrition benefits the body. After all, we are what we eat. We know about healthy eating from the pages of magazines and television screens. What does it mean to eat right? How to make food beneficial and extract maximum valuable substances from products? Healthy eating - what is it? Everyone knows that you need to eat correctly. But what lies behind this concept? A healthy diet provides a person with full development, growth, vitality, and excellent well-being. Science has proven its positive effect on the body, especially in combination with physical exercise.
Many scientists agreed that healthy food contributes to longevity and prevents obesity, the development of diabetes mellitus, heart and blood vessel problems, and hypertension.
Eating healthy means not only monitoring the calorie content of food, the frequency of meals but also diversifying it.
The diet must include products from different groups:
- vegetables
- fruits
- cereals
- dairy and dairy products
- meat and fish.
Mono-diets (consisting of one product), to no small extent, deprive the body of many nutrients. You can stay in a healthy weight using all of the above.
The problem with the modern world is fast food. On the one hand, it is simple and convenient, saves time. But absorbing such food daily, your body is unlikely to say, "Thank you." And even if you feel right now, this does not mean that in the future health will be at the same level.
If you decide to adhere to a healthy diet, you will have to minimize the consumption of the following:
semi-finished products
- butter baking
- sweets
- sweet carbonated drinks
- alcohol.
One of the most harmful foods nutritionists considers chips and soda. They have a minimum of benefits and a lot of calories, fat, or sugar.
For all body systems to work harmoniously, you must not forget that you send it to your mouth every day. That is, there should be regularity in the approach. Do not succumb to the temptations to grab something harmful "on the run."
Basic principles and rules.
Don't equality healthy eating with fasting and strict diets. It should enrich the body with everything necessary and not deprive it. If you decide to change your attitude towards eating, it is worth listening to the following recommendations:
Forget about diets. That is means a sharp restriction on the composition and amount of the menu. From such diets, the body will receive only stress; it will work in an energy-saving mode. And when you return to ordinary food, quickly catch up.
Diversify the diet. Be sure to include fresh fruits and vegetables. Do not forget that all product groups must be present.
Follow the model. To speed up the metabolism, you need to eat often and little by little. It is fractional nutrition - the guarantee of healthy weight. Meals should be at about the same time.
Drink water. To improve the body and get rid of toxins, you need to drink plenty of fluids - 2 liters daily. Pure water (without gas) is best.
Cook correctly. The food-processing method is essential. It is better to cook foods, steam, or grill. Reduce the fried to a minimum.
Have breakfast. Refusing breakfast is a bad habit. In the morning, metabolic processes start. Besides, having breakfast, you will eat less at dinner.
An incorrect combination can lead to indigestion and bloating.
Eat fresh. The quality of food plays an important role. To prevent food from storing in the refrigerator, prepare small portions. Buy food with a good shelf life in trusted locations.
Eat a lung - the best to consume foods rich in fats and carbohydrates in the morning. In the evening, choose low-calorie diets.
For food to be beneficial, fresh, different products must be preferred. Servings should be moderate. Another critical point is to enjoy your meal, take your time, and chew each piece carefully.
Two laws of proper nutrition.
Nutritionists have come up with two primary laws on healthy eating. Experts say that if they are respected, their well-being and state of health will be at an appropriate level.
I law - how much we spend energy, how much we eat.
The amount of food consumed must correspond to the energy consumption of a particular person. The body is a deplete, if malnourished. With excessive use - gain extra pounds.
Failure to comply with this law most often leads to obesity and, in turn, threatens cardiovascular system diseases, diabetes mellitus, and a deterioration in the functioning of internal organs.
Moreover, each person needs different calories. More energy needs athletes, adolescents, active mobile people. With a sedentary lifestyle, the daily norm will be significantly less.
II law - satisfy the need for different elements.
The body needs a vast number of different vitamins and minerals. If a deficiency arises in one of them, this affects the appearance and well-being. Even during weight loss, nutrition should be complete. That is why it is so important to eat varied.
Be sure to remember fruits and vegetables. Do not give up eating meat and fish. Cook porridge, eat dairy and dairy products. Off-season recharge is especially needed. In spring, you can resort to a course of vitamin complexes.
All components must be in the diet: proteins, fats, and carbohydrates.
For people to maintain a healthy weight, the ratio is as follows:
- proteins - 30%
- fats - 20%
- carbohydrates - 50%
If weight loss is necessary, the picture will change slightly:
- proteins - 40%
- fats - 20%
- carbohydrates - 40%
You cannot wholly deprive the body of any component. A man needs all the elements in any period. To maintain health and weight, keep a balance.
Which one can get the result.
In order not to eat junk food and follow the rules of a healthy diet, we need an incentive. After all, there must be a reward for labor. What will this system give us?
Health.
The work of all systems and organs are in order if they receive all the essential elements. The body's resistance to various infections is mostly due to the proper functioning of the intestine. GI health is the key to healthy immunity. We eat right - we are less ill.
Stable weight.
Useful, properly cooked food and fractional nutrition will not give a chance to extra pounds. It is much healthier to stay in the same weight than to follow strict diets continually.
Great health.
With a properly designed diet, you will forget about tiredness, weakness, and hunger. Food should make us alert and energetic.
The beauty.
The condition of hair, nails, and skin depends on the intake of necessary substances with food.
State of mind.
It turns out that the frequent culprit of depression is precisely the inadequate diet. Good food will give you an excellent mood, high performance, and healthy sleep. You need to take care of your body. And only then will it answer the same. Systematic adherence to the principles of healthy nutrition will maintain health for many years. Also, by example, you can show children what and how to eat. The right combination of products of great importance is how we combine products. Scientists believe that it is not worth eating at the same time food with a different composition—for example, carbohydrates and protein. Diverse product groups are broken down by various gastric media.
In practice, it turns out that this is not so simple. But the benefits of separate nutrition have been proven for a long time.
The rules are as follows:
- Do not eat protein (meat, poultry, fish, eggs, cheese, seafood, nuts, dairy) and carbohydrate (potatoes, cereals, pasta, pastries, bananas, candied fruits) at one time.
- In one meal, you should not combine two protein dishes (meat and fish).
- Proteins do not mix well with fatty additives (cheese, sour cream, butter).
- Fruits must be eaten separately from other foods. The combination of proteins with acidic fruits (citrus fruits) is especially harmful.
- Cook food with weak steam, two products with starch content (potatoes and bread).
- The same goes for starch or carbohydrates and sugar. Therefore, smearing pancakes with jam, think about how useful it is.
- Products such as watermelon, melon, or milk should be consumed separately from other foods. Especially slows down the digestion of other foods melon. But being eaten separately, it entirely cleanses the body. Milk envelops the contents of the stomach, preventing healthy digestion.
By following these rules, you can get the most out of your meal. And also, forget what abdominal pain, upset, and bloating are. Healthy eating is not just a collection of healthy products; it is a lifestyle. You must know the measure in the absorption of food and remember the basic rules and laws of consuming different products. The reward will be a healthy weight, good health, and well-being. For the system to work at full, you must not forget about physical exercise and proper rest.
