What should be proper nutrition biology 8. What should be proper nutrition

Sooner or later, we all think about our diet: problems with weight, skin, health in general make us open our refrigerator and examine its contents with skepticism. We ask ourselves the questions “what to exclude from the diet?” and “how can I start eating right?”, looking for our way to a healthy and beautiful body.

Meanwhile, a healthy and proper diet is not a strict debilitating diet, not a mockery of the body and not depriving it of its joys, it is just a series of rules, following which you can radically change yourself, gain new good habits, a beautiful figure and significantly prolong life.

Our body is a reflection of what we eat

It's no secret that obesity has become a huge problem. modern people- we move less, consume a large amount of fatty foods, high-calorie sauces, sweets. There are endless temptations everywhere, and manufacturers are competing to come up with the next super product that no consumer can resist. The result of this race can be observed on the streets of any metropolis - according to statistics, almost every second inhabitant of developed countries is overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also to serious consequences for the body: the risk of many diseases is directly proportional to the number excess weight. Diabetes, problems with the heart, gastrointestinal tract, reproductive function - this is only a small part possible diseases arising from non-compliance with the diet.

The good news is that for last years taking care of the condition of one’s body has begun to come into fashion: more and more calls to go in for sports are heard from the state, public organizations, organic and diet foods, advice on how to eat right is distributed in the press.

Basics of healthy eating, or how to eat right

When planning a healthy diet menu, there are a few things to keep in mind. general rules: Firstly, you need to eat often and in small portions. It is most convenient to get yourself a small plate, in which a handful-sized portion is placed. No need to be afraid of hunger! A healthy diet involves 5-6 meals a day. It is also good to accustom yourself to eat at the same time - this stabilizes the work of the stomach and will contribute to weight loss.

The second important rule is remember about calories. There is no need to scrupulously calculate them throughout your life every time after eating, it is enough to follow your diet for a week or two, and the habit of automatically “estimating” the calorie content of food will appear by itself. Everyone has their own calorie norm, you can find it out, for example, using a special calculator that is easy to find on the Internet. For example, a woman of 30 years old, weighing 70 kg with a height of 170 cm and little physical activity per day needs about 2000 kcal. To lose weight, you need to consume 80% of calories from the norm, that is, in our example, about 1600 kcal per day. Additionally, there is no point in cutting the diet - the body will simply slow down the metabolism, and the harm from such a diet is more than good.

The third rule - we keep a balance between "income" and "expenses", that is, the energy that the body spends on basic metabolism, work, sports, and caloric intake. Food includes four main components: proteins, fats, carbohydrates and dietary fiber - all of them are necessary for our body. The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to use. Approximate recommended indicators are 60 g of fat, 75 g of proteins, 250 g of carbohydrates and 30 g of fibers. The fourth rule is to drink water. Often we do not want to eat, our body simply takes the lack of fluid for hunger and makes us eat what we do not really need. One and a half or more liters of clean drinking water help get rid of pseudo-hunger, make skin more elastic, improve general state organism, accelerate the process of metabolism.

And the fifth rule is to choose products wisely. Read the labels, composition and caloric content of products, exclude fast food, mayonnaise sauces, products with chemical additives, preservatives, dyes from the diet. You must know what you eat, and then the path to beauty and health will be fast and enjoyable.

healthy food

We will try to answer the age-old question "what to eat to lose weight?". The main thing when compiling a menu for a healthy diet is to maintain a balance between expenses and consumed products.

So, be sure to include in the diet of a healthy diet for every day:

cereals, in the form of cereals and muesli, rich in slow carbohydrates that will provide our body with energy;
fresh vegetables (cabbage, carrots) provide the body with dietary fiber - fiber;
legumes - a rich source of vegetable protein, especially necessary for those who rarely or do not eat meat;
nuts, especially walnuts and almonds, have a beneficial effect on the entire body and are a source of omega-6 and omega-3 polyunsaturated fatty acids, trace elements;
dairy products: natural yoghurts(no added sugar), kefir, fat-free cottage cheese provide calcium and improve the functioning of the digestive tract;
sea fish contains protein and omega-3 essential fatty acids;
fruits and berries are a storehouse of vitamins, heal the skin and protect the body from diseases;
lean meat - chicken breast, rabbit meat, beef - a source of protein.

Useful products should not contain preservatives, artificial colors, palm oil. It is better to limit pickles - you can treat yourself to them from time to time, but you should not get carried away.

If you have a problem of excess weight, then sugar should be completely abandoned, even if you have a sweet tooth and can’t do without a cup of sweet coffee in the morning - sweeteners will solve this problem. Do not be afraid of them, high-quality natural-based substitutes are harmless, contain virtually no calories and taste good.

Under strict ban!

We have decided on useful products, let's look at the list of foods that are incompatible with a healthy lifestyle and proper nutrition:

Sweet carbonated drinks. They do not quench thirst, irritate the gastric mucosa, as a rule, contain a monstrous amount of sugar - about 20 g in each glass, artificial colors and flavors, preservatives.
Deep fried food. French fries, chips, crackers and everything that is fried in a lot of oil should be crossed out of the diet. Carcinogens, lack of nutrients and fat are not what a healthy body needs.
Burgers, hot dogs. All such dishes contain a mixture of white bread, fatty sauces, meat of unknown origin, appetizing seasonings and a lot of salt. What do we get as a result? A real high-calorie "bomb", which instantly turns into folds on the body and does not carry any nutritional value.
Mayonnaise and similar sauces. Firstly, they completely hide the natural taste of food under spices and additives, forcing them to eat more, and secondly, almost all mayonnaise sauces from the store are almost pure fat, generously seasoned with preservatives, flavorings, stabilizers and other harmful substances.
Sausages, frankfurters and meat products. There is hardly any need for clarification at this point - just read the product label. And that's just the official data! Remember that under the items "pork, beef" in the composition, the skin, cartilage, fat are most often hidden, which you would hardly eat if they were not so skillfully processed and beautifully packaged.
Energetic drinks. Contain a shock dose of caffeine combined with sugar and hyperacidity, plus preservatives, dyes and many other ingredients to avoid.
Dinners fast food. Noodles, mashed potatoes and similar mixtures, which are enough to pour boiling water, instead of nutrients contain a large amount of carbohydrates, salt, spices, flavor enhancers and other chemical additives.
Flourish and sweet. Yes, our favorite sweets are one of the most dangerous foods. The problem is not only high calorie content: the combination of flour, sweet and fatty foods multiplies the harm several times and instantly affects the figure.
Packaged juices. Vitamins and others useful material almost completely disappear during processing. What would be the use of a concentrate diluted with water and flavored with a fair amount of sugar?
Alcohol. Enough has already been said about its harm to the body, we will only once again note that alcohol contains calories, increases appetite, interferes with the absorption of nutrients, and if the minimum doses are not observed, it slowly destroys the body, because ethanol is a cellular poison.

Transition to a balanced healthy eating will not be a burden if you follow simple recommendations.

First, do not torture yourself with hunger. If you feel discomfort, eat an apple, some nuts, dried fruits or muesli.

Secondly, drink plenty and choose healthy drinks. Chicory contributes well to weight loss - it suppresses the feeling of hunger due to the large amount of fibers in the composition, it has a beneficial effect on the body. Also useful green tea especially with ginger.

Diversify your diet! The more different healthy foods you consume, the more the body receives various trace elements, vitamins, amino acids.

If you really want something forbidden - eat it for breakfast. Of course, it is better to give up harmful products altogether, but at first the thought that sometimes you can still treat yourself helps.

The less unnatural ingredients in food, the better. want to eat healthy foods- it is better to choose a piece of meat instead of sausage, fresh vegetables instead of canned ones, muesli instead of buns.

We compose the menu "Healthy food"

How to start eating right? First of all, you need to find out how many calories your body needs. Let's say it's 2000 kcal daily. In order to lose weight, you need to consume 1600 kcal per day, distributing them over 5-6 meals.

So, let's make a healthy food menu for every day:

Breakfast. Should be rich in slow carbohydrates and proteins, it can include:

oatmeal, muesli or grain bread;
kefir, unsweetened yogurt or a piece of cheese.

Second meal– light snack between breakfast and lunch:

any fruit weighing approximately 100-200 grams, or some nuts, dried fruits;
100 grams of cottage cheese or unsweetened yogurt.

Dinner should be the most significant meal of the day:

100 grams of buckwheat or brown rice, durum flour pasta. You can add carrots, onions, peppers to the dish;
boiled chicken breast;
Salad of fresh vegetables dressed with yogurt, a small amount of soy sauce or linseed, olive oil.

afternoon tea, between lunch and dinner - another light meal:

A small fruit or a glass of freshly squeezed juice, preferably from vegetables.

Dinner– light and tasty:

100-200 grams of lean beef, rabbit, turkey, chicken, fish or legumes;
Salad of cabbage, carrots and other vegetables rich in fiber.

And finally a couple of hours before bedtime:

A glass of kefir, chicory or drinking unsweetened yogurt.

Throughout the day, water, green tea and chicory drinks with natural extracts of rose hips, ginger or ginseng can be consumed in unlimited quantities.

Serving sizes are approximate and will depend on individual parameters - daily allowance calories, weight loss rate and others individual factors. In any case, it is better to consult a nutritionist.

Proper nutrition. What it is

Proper nutrition is a set of systems and principles, recommendations and diets for each specific person, based on his state of health, national and cultural affiliation, as well as personal preferences. Proper nutrition can be a universal and indispensable healer. In any case, you can choose a therapeutic and restorative diet that will normalize the body's metabolism, make up for the deficiency of vitamins and trace elements, and increase immunity. It should be balanced and consist of proteins, fats and carbohydrates.

Moreover, the amount of proteins, fats and carbohydrates in the food taken should correspond to that amount. Protein products of animal origin, most often recommended to us as the most useful.

Beef is one of the main suppliers of complete proteins in human nutrition, it is especially useful for the elderly. Beef helps to successfully cope with fatigue, is useful for iron deficiency anemia, is rich in trace elements and vitamins necessary to strengthen the immune system. British doctors advise men who have high levels of bad cholesterol to eat about 200 grams per day of lean beef, cholesterol is reduced by almost 20%. Beef liver is rich in vitamins: A, E, C, B1, B2, B6, B12, PP, etc. Beef liver is also a supplier of mineral salts: potassium, magnesium, phosphorus, sodium, iron, copper, zinc, etc. The highest content iron, found in beef liver in relation to other similar products and is 8.4 mg.

Turkey is a tasty, healthy, dietary meat. Turkey is rich in such trace elements as: calcium, magnesium, phosphorus, iron, sulfur, sodium, selenium, potassium, manganese, iodine, as well as vitamins: B2, B6, B12, PP. Since the turkey is rich in protein, it gives us much more vital energy than any other meat. Turkey is rich in phosphorus no less than fish. Turkey meat contains the so-called vitamin PP, with a lack of which cellulite, beriberi, and brain disorders can occur.

Chicken meat is rich in proteins, linoleic acid, which stimulates the immune system, vitamins A, B1, B2, B6, so it is important for the heart, as well as glutamine, which is a stimulant of the central nervous system and strengthens the body.

The same group includes fish and seafood, which also need to be consumed regularly. Omega-3 polyunsaturated fatty acids found in fish and seafood will really help to increase the body's defenses, in addition, Omega-3 is a structural substance of the brain and retina, which is why we need to take it daily, especially for those people who work all day with a computer. A very good Omega-3 product, ready-made, with a selected preventive dosage, is available from NSP, try it and you will see how high-quality the product is, made by squeezing meat (not liver) from cold sea fish (declared from salmon). Also help to improve immunity and quail eggs. Try to drink them raw on an empty stomach in several pieces (rich in phosphorus, potassium, iron, and other trace elements) - 5 pieces correspond to 1 chicken.

Protein is also found in food plant origin such as peas, soybeans, beans, beans and nuts, as well as in dairy products: cottage cheese, cheese.

For a balanced diet and good immunity, you can, and sometimes need to include the following fats in your diet.

Fat is animal fat, it is needed by the body in the same way as vegetable fat. Normally, you can eat 30 g of fat per day. Fat is contraindicated in diseases of the liver and gallbladder.

Butter is a concentrated product made from milk fat. Oil is a valuable source of phosphatides (complex lipids that are part of all living cells and play an important role in life processes), polyunsaturated fats and vitamin L. Milk fat in butter has a beneficial effect on the condition immune system, skin and visual acuity.

The third component of a balanced diet is carbohydrates. They should also be present in our diet. Carbohydrates are different - quickly digestible (sugar), slowly digestible (starch), ballast (fiber). What kind of food can fill this section? First of all, this is our primordially Russian food - cereal cereals with various vegetable or fruit additions.

Buckwheat- an excellent low-calorie product that contains a large amount of magnesium, which brings many benefits to people with diabetes. There are also a lot of vitamins in buckwheat porridge.

Rice porrige. Rice is a real storehouse of fiber, high-quality starch and B vitamins. However, the greatest benefit is folic acid, which is found in large quantities in rice porridge.

Millet porridge It is very useful for people with cardiovascular diseases. Such porridge perfectly removes excess salts from the body, so it beneficial features appreciated by people seeking to lose extra pounds. Millet contributes to the rapid removal of antibiotics from the body, which helps to recover faster after serious illnesses.

Corn porridge useful primarily because of its ability to remove from the body harmful substances such as radionuclides and toxins. And thanks to the fact that corn porridge contains a large amount of fiber, its regular use in food helps to cleanse the gastrointestinal tract from toxins accumulated in it.

Pearl barley. The main wealth of pearl barley is phosphorus and fiber. Pearl barley is almost twice as high as other cereals in their content. Phosphorus is not only necessary for normal metabolism and good brain function, but is also considered the main trace element for athletes, because it is phosphorus that provides the speed and power of muscle contractions.

Semolina- these are crushed particles of wheat grain, whose size does not exceed 0.75 mm. Due to its size, semolina cooks quickly, which allows you to keep useful substances in it to the maximum, and there are a lot of them. Semolina contains proteins, starch, vitamins E and group B, a significant amount of minerals, including calcium, potassium, sodium, phosphorus, magnesium, and iron. At the same time, there is very little fiber in semolina, which makes it possible to use it for dietary nutrition of people with diseases of the gastrointestinal tract and even after operations on the intestines and stomach.

Barley porridge- the product is not particularly high-calorie and contains only 325-330 kcal per serving, and the porridge itself is rich in such useful substances as vitamins A, D, PP and from group B, a lot of phosphorus, magnesium, potassium, iron, manganese, zinc, copper, cobalt, bromine, iodine, chromium and other minerals, pantothenic, folic and other amino acids, as well as very valuable natural fiber. Therefore, the benefits of barley porridge are noticeable primarily to those who suffer from malfunctions in the digestive system, especially in chronic diseases of the small intestine and stomach.

When compiling your diet, do not forget about vegetables and herbs that are necessary for our body.

Daily consumption of vegetables and other greens is a necessary element of replenishment of natural vitamins and microelements in our body. The benefits of vegetables should not be underestimated, because when we eat cabbage, zucchini, eggplant, cucumbers or tomatoes, add parsley, dill, celery, etc., almost all useful vitamins and microelements enter our body.

Naturally, all vegetables should be consumed fresh, because this is the only way they retain their full usefulness. Most of the benefits in fresh vegetables are found in the form of magnesium, potassium, phosphorus, iron and zinc. Only with the help of vegetables when eating meat will it bring the desired benefits.

Ham, vacuum-packed cold cuts, sausages, sausages, sausages (boiled and smoked), semi-finished products (cutlets, fish sticks), dumplings, pates, stew, fish (cold and hot smoked), crab sticks, ketchup, mayonnaise, refined oils, margarines, butter with a fat content of less than 80%, processed cheese, all pickled (containing vinegar) products, all store-bought juices, cold bottled teas and energy drinks, brewed tea bags, soda, instant coffee, lightly salted herring in jars, croutons, chips, salted

nuts, imported jams, glazed curds, yoghurts with a shelf life of more than 10 days, kefir and milk with a shelf life of more than 7 days, salads and other dishes made in supermarkets, condiments and sauces in cubes and bags containing monosodium glutamate (flavor enhancer) , yeast, yeast bread, beer.

Rules for a healthy balanced diet

To be beautiful, healthy and stay in shape, you do not have to make prohibitively great sacrifices, give up all conceivable pleasures and eat exclusively green leaves. You can eat almost everything, the main thing is to remember the measure.

1) Don't skip meals. This is especially true of breakfast - the most important energy injection during the day.

2) Do not exclude carbohydrates from your diet! Every day you need to consume enough carbohydrates with food.

3) Every major meal (lunch or dinner) should contain vegetables - raw, boiled or steamed.

4) Be sure to arrange intermediate snacks - lunch and afternoon tea. Preferably they should consist of 200 g of fruit.

5) Despite the delicious taste and our great love for them, cheeses are a very fatty food. Try to limit their consumption to 2-3 servings per week. Even better - limit yourself to one.

6) Fish is an essential ingredient in almost any healthy diet. Use it 2 times a week!

7) Include vegetables, eggs and tuna in your weekly diet - this combination of various products allows you to get all the necessary elements, stay fit and stay healthy.

8) Choose boiled or steamed vegetables or vegetable salads as a side dish. Tomatoes, zucchini, carrots and lettuce are a worthy addition to meat dishes.

9) Calories meat dishes in sauces (such as stew, beef stroganoff and others) you can eat only once a week, and accompany them vegetable side dishes, and not cereals, pasta or potatoes.

10) At one meal, avoid combining foods of the same composition. For example, it is not recommended to combine meat with cheeses, bread with pasta, potatoes with bread.

11) Cooking should be as simple as possible: boiling, steaming, grilling. Long cooking in oil and sauces should be abandoned.

12) Limit the amount of oil (both vegetable and butter) when cooking. It is preferable to stew dishes on water, vegetable broth, tomato juice.

13) If you still cook in oil, then choose olive oil, and no more than 5 teaspoons per dish.

14) You can eat sweets, but in moderation and better in the morning.

15) You must drink at least 1.5-2 liters of water per day, and you will have to give up carbonated sweetened drinks and alcohol.

Good afternoon, dear site visitors site. Probably, each of us understands that proper nutrition is an important foundation for acquiring a healthy body, but unfortunately, not everyone pays due attention to this.

And in this article, I want to convey to you in detail that in fact, a balanced diet is not only healthy, as most people think - this is the only plus, but also delicious.

Properly selected recipes and food combinations will allow you to choose a tasty and healthy menu for yourself for a week or a month. From this article, you will understand what foods and dishes should be excluded from your diet in order to improve your body.

You will also receive practical advice from experts on proper nutrition for weight loss or muscle growth.

It has been actively promoted in society in recent years. And it is not surprising, because, unfortunately, more and more people need to adjust their weight, improve and cleanse the body. What are the principles of proper nutrition, what should be followed, what should be limited, what should be completely abandoned, this article will tell.

1. What is proper nutrition and how to eat right

To stick with proper nutrition, follow all the recommendations and be able to develop a menu for yourself, decide on a list of products, you must first determine what proper nutrition is.

- this is one of the main components of a healthy lifestyle, which ensures the normal development, growth and vital activity of a person, helps to strengthen the body and prevent various diseases.

It should be noted right away that it is not some kind of debilitating diet, severe restriction or temporary measure. As a rule, people embarking on this path do not leave it, but adhere to the recommendations for a proper balanced diet in the future.

And this is quite understandable, because it is aimed at a long-term correction of one's diet, a person simply has time to get used to his newly acquired habits, and no longer refuses them. In addition, if this system is abandoned, all the pleasant “bonuses” of its use will also disappear: weight loss, good mood, lightness, cheerfulness in the body, and improvement in the state of the body.

A healthy diet includes the following:

Proper nutrition does not allow starvation, it always implies the opportunity to have a full and tasty snack, choosing what is more to your liking.
A rational nutrition system always and everywhere allows you to find something to eat, preventing embarrassing situations (for example, at a party).
The basics of proper nutrition imply freedom of choice and the absence of strict categorical prohibitions.

2. The principles of proper nutrition - 7 ways to improve health

To master healthy eating regimen no need to use complex formulas for calculating calorie, but just follow some recommendations and stick to the established plan.

To understand how to eat right, it is worth considering the following principles:

It is worth noting that no need to drastically change your diet, this usually returns to the previous mode after a while. Rational nutrition will become normal if all changes are introduced gradually without experiencing internal opposition to the new rules.

3. List of products for proper nutrition

This list will help you figure out how to eat right:

All of the above products belong to the group of easily digestible. But there is also a category of hard-to-digest foods that also need to be included, but in moderation on the menu. These are: chocolate, strong coffee and tea, seasonings / spices, salt and sugar.

4. Proper nutrition diet + weekly menu

By following the diet proper nutrition, you need to develop a menu, adhering to the following principles:

Fruit doesn't go well with anything., but are a separate meal. Due to the rapid digestibility, such a snack is allowed even 1 hour before lunch / dinner.
Different proteins do not mix(e.g. fish and milk).
Protein foods don't go well with carbs(potatoes or cereals are not suitable for meat, eggs, cheese, nuts). But, this does not mean that you need to completely abandon the combination, for example, meat and potatoes (I am sure that for many this will be almost impossible). You can simply eat meat with boiled or baked potatoes instead of fried potatoes.
Cabbage is a great addition to fats.(it inhibits the action of fats, leading to a slowdown in the secretion of gastric juice).
high carbohydrate foods(beans, potatoes, bread) not compatible with acidic foods.
Proteins and fats are incompatible(like butter and cheese, eggs and sour cream).
Starch intake per meal should be moderate(so, you should not seize potatoes or porridge with bread).
Consumption whole milk should be minimal.
Green vegetables stimulate the body, so it is a wonderful base for any dish.
A large amount of oil or acid inhibits the absorption of protein.

How to eat right will tell the following menu for the week:

Proper nutrition for pregnant and lactating mothers

The diet of proper nutrition of the expectant and nursing mother should differ not in quantitative increase, but in quality products and harmless cooking methods. It must be varied so that the child receives all the necessary elements in the womb, and the mother's body is not depleted from the fact that all valuable substances leave with milk.

Below I suggest that you familiarize yourself with the video in more detail: How to eat right during pregnancy.

Balancing the diet of women who have already given birth can be a little more difficult due to the occurrence of colic in the tummy and allergies in the baby, as well as the desire to return to the previous form of a woman.

Proper nutrition for children

Due to the constant growth of the child, the diet should include a sufficient amount of protein. The high mobility of babies makes the metabolism in the body very fast, which is why children cannot stand for a long time without food. Therefore, snacks are an essential part of their diet.

From the early age it is worth accustoming the child to a small consumption of salt, and prefer natural sweets to confectionery sweets - it is sweet, tasty, and also incredibly healthy. It is also worth instilling in the child the correct drinking regimen.

Proper nutrition for weight loss

Rational nutrition, of course, is an assistant in, but the process of weight loss can only be ensured by reducing the number of calories consumed relative to those spent. Refusal of alcohol and simple carbohydrates(cake - ice cream), fragmentation in nutrition, reduction in portions, physical activity must also take place.

For muscle growth, the menu should directly consist of half of proteins, carbohydrates and fats of 30% and 20%, respectively. Carbohydrates are better to eat after strength training(unlike, muscle building requires reinforcement after physical activity) and in the morning.

Water should be drunk more than usual - about 3-4 liters. The feeling of hunger should not be experienced at all, so even at night you need to eat 200 g of cottage cheese.

6. What foods should be avoided

To know how to eat right, you must definitely give up foods from the prohibited list. Such food does not bring any benefit, but causes significant harm: deterioration physical condition(and morally after such food there is nothing to do, but you just want to lie down to sleep), the development of serious diseases (diabetes, stomach ulcers, heart attacks, etc.), weight gain, loss of attractiveness of skin, hair, nails.

In a word, such products are the enemies of the body, with which, without hesitation, you need to part.

TO harmful products relate:

purchased sauces (ketchups, mayonnaise, etc.);
refined sugar, butter, coffee, cocoa;
salinity, smoked meats, fried foods, preservatives;
fast food, meat finished products(sausages, etc.);
white flour products;
alcohol.

Conclusion

At first glance, proper nutrition seems to be an incomprehensible science, but with the right attitude and a gradual transition to a healthy diet, all the rules are learned and quickly become a habit. Therefore, be patient, comprehend the science of a healthy lifestyle, stay healthy and beautiful!

And in conclusion, I want to provide you with a video "Recipes for proper nutrition" to watch. Happy viewing!

Starting to play sports, want to lose weight, or maybe you decide to improve your health? The first step is to make changes to your diet. To feel easy and comfortable in any situation and under any load, you need.

Healthy and proper nutrition is of great importance and is the basis of any endeavor, so do not neglect this issue. Many people know that it is important to eat right, but considering it a difficult and aggravating process, they do not strive for change. In fact, if you understand this issue, you will understand that proper nutrition is quite easy and also very tasty.

The transition to a different diet does not occur immediately, the body must get used to, rebuild and adapt to new products. Therefore, do not be afraid if it is not immediately easy and comfortable, after 4-5 days new system the body will respond with pleasant sensations, the main thing is not to give up until this moment.

After a period of habituation, it will become easier for you to digest food, and therefore, the time after breakfast, lunch and dinner will not burden you. After meals, you will feel a surge of energy, which should be, because food is our strength and energy. The desire to lie down after eating will disappear, on the contrary, there will be a desire to do something useful. Vitamins obtained from food will be enough to nourish the organs all day, which means that it will be possible to work much more without being distracted by thoughts about food.

Naturally, health will improve and many ailments that may have been before will have to recede. Immunity will improve and the work of all organs will improve. will improve appearance, the skin will become a pleasant color, and its condition will noticeably improve. The whole organism will become one whole mechanism, which is aimed only at helping you live comfortably and joyfully.

And all this your body is ready to give you in gratitude for the fact that you will properly supply it with the necessary minerals and elements. This is the kind of organism we have, if you are good to it, then it will respond in kind.

Essential substances for the body

Before compiling a diet for each day, you need to find out what should be on the menu in general. There are a number of useful elements, vitamins, minerals that you need to get daily, and a certain amount of them. If you eat right, you can achieve balance in the body, and, therefore, feel much better.

Protein

An important component of the body is protein. It is he who becomes the basis for the structure of fibers, cells and muscles. Once in the body, organic protein is broken down into amino acids, which are absorbed and, as a result, are converted into a protein of a different kind.

No one has questions about the importance of protein for a person, it makes it possible to move, it produces energy, thanks to it immunity is formed and antibodies appear that fight diseases.

Fats

First of all, fats are a source of energy that is needed daily. Fat cells protect the organs by enveloping them in a fatty sheath. A large number of vitamins are absorbed only through fats. It should also be noted that even the brain cannot function without them, because most of the brain is made up of fat cells. You can not exclude fats from the diet, for example, if you want to lose weight. This will not solve the problem of excess weight, but it will spoil your health significantly.

Carbohydrates

It is carbohydrates that provide most of the energy, they are the basis of many metabolic processes. So that the heart nervous system and the brain did not let you down and did not disturb you with unpleasant sensations, carbohydrates are also needed. There are fast and slow carbohydrates. They perform the same functions, however, the speed of their action is different, which is why the reaction of the body to them is different.

By consuming fast carbohydrates often, the body quickly absorbs them and just as quickly requires the continuation of the banquet. Gradually getting used to them, the body ceases to absorb them at all, but they have no choice but to deposit somewhere in the tummy area. Fast carbohydrates are sweet and bakery products Please be careful when using them.

Slow carbohydrates are absorbed longer, and therefore, they do not allow the body to starve for longer and feed it with energy for much longer. Thanks to carbohydrates, the level of cholesterol in the body is normalized.

Water

Do not forget about water, making up your right diet. All processes occur in the body thanks to water; without it, the full-fledged work of any organ is impossible. Everyone knows that you need to drink water, but, nevertheless, they drink little during the day. Too much water is also not worth drinking, otherwise their body will be washed out of useful substances. If at some point you feel thirsty, do not hold back your desire, be sure to drink. The body needs to be given as much fluid as it requires.

But remember that there is also harm from all the substances described above, therefore it is important to maintain a balance between them. All elements must come in different quantities. Most of all, the body needs carbohydrates, they will make up half of the entire diet, fats are in second place in terms of quantity, they need half as much as carbohydrates, and proteins will make up half of the amount of fat. And of course, do not forget about vitamins, they are no less important for a person.

Proper nutrition how to make a menu

When drawing up a meal plan, be sure to keep in mind that it will be best if you eat at the same time every day. The regime has a very beneficial effect on the body, but, unfortunately, this is not always possible. If there are difficulties with eating during the day, then make it a rule at least that breakfast should always be at the same time.

Breakfast is the most important meal of the day. It is best at this time to supply the body with products with a higher calorie content and nutritional value. Breakfast charges a person with energy for the whole day, what will be the morning meal and the day will be.

Do not neglect breakfast, as before, now it is your main friend on the way to good health, beauty and productive working days. In the first half of the day, the body should receive a little more than half of the daily requirement. In the morning, the body is located to receive useful substances and absorb them more easily, converting them to the benefit of all organs. Make up meals during breakfast in such a way that it includes slow carbohydrates in large quantities, dilute it with protein foods.

In the evening, do not eat fatty and heavy foods that will take a long time to digest, it is better to have dinner with something fruity or, for example, yogurt. It so happened that the most voluminous intake of food falls on dinner, but you need to get away from this. If you eat less at night, then sleep will be calmer, the body will rest faster, which means it’s better to get enough sleep. In the morning there will be no feeling that someone chewed and spit you out at night, you can confidently say that you have a good morning.

Now you need to answer the questions: when is there? What should be the food? How to cook it? As it is?

So, when is there? Once a second grader answered this question ingenuously: “When you want!”

What do scientists say about this?

Some guys, not wanting to get better, try to eat less often. And what happens? Usually they eat more than the body can absorb in two meals, and then part of the undigested food turns into fat. A person not only does not lose weight, but even more fat.

If you always eat at the same time, the whole body is prepared in a timely manner for eating: gastric and intestinal digestive juices are secreted. As a result, food is well absorbed. But if it's time for dinner, and the person has not eaten, the digestive juices will be wasted, and this is harmful to the body.

So, the first rule: always try to eat at the same time.

Now, what should be the food? Of course, you have heard that the composition of food includes proteins, fats, carbohydrates, vitamins, mineral salts, water. And all of them are very necessary for the body. Proteins found in animal products, meat, fish, are called animals. They are especially needed by a growing organism. Muscles, skin, brain, internal organs are “built” from animal proteins.

Animal proteins contained in milk and dairy products are very well absorbed in children. That is why milk must be in your diet.

Vegetable proteins are found in peas, beans, a little in bread.

The guys walk, run, jump, work in the garden or in the school garden, in a word, they spend a lot of energy. And of course, the body needs to replenish it. And this helps carbohydrates and fats. Carbohydrates are found in cereals and bread, potatoes and other vegetables.

Remember how you want to eat after a camping trip or a football match. Well, if a person didn’t move much, sat still, and ate the soup with the addition and two more bowls of porridge? What will happen then? The body will process the food and store it in the form of fat reserves.

Maybe you have noticed that in the spring and at the end of winter the skin dries up, the lips “chapped”, the lessons are harder to learn. This is the lack of vitamins in the body.

Of course, you are familiar with boxes and jars of vitamins. Some guys will buy sweet pills containing vitamins and eat almost the whole pack at once. Then, suddenly, for no reason at all, nausea, a headache begin ... This is the onset of "hypervitaminosis", the body lets you know about the increased content of vitamins.

Remember that vitamin preparations can only be taken on the advice of a doctor, or at least with adult permission.

The human body contains the most various substances, including iron, calcium, potassium, magnesium, etc. - the whole periodic system of D.I. Mendeleev. But most of all in the human body ... water. The brain, for example, contains 80 percent, the muscles 76 percent, and the bones about 25 percent.

That is why a person needs mineral salts and water so much. We drink water when we are thirsty, it also enters the body with juices, soup, compote, milk, and other foods. Some contain a lot of water, for example, in cucumbers and watermelon. There is water in cutlets, and in bread, and even in crackers. Without water, no life processes can take place: food will not be digested, the heart cannot work.

Without food, a person can live for weeks, without water - a few days.

How do minerals enter the human body?

It turns out that mineral salts are found in the most common foods: cabbage, apples, milk, fish.

Now let's write down the second very important rule of nutrition. You need to eat a variety of foods. And at the same time try to use the most useful products: milk, meat and vegetables. It is better to drink a glass of milk with black bread than sweet tea with a donut. All kinds of vegetables are highly recommended: carrots, beets, turnips, rutabaga, cabbage, tomatoes, lettuce, cucumbers. Guys often do not favor black bread, preferring white. And in vain, black bread is much healthier. Milk try to drink at least 0.5 liters per day. But you should not get carried away with pasta, cookies, sweets and, in general, flour and sweets. No more than 6-7 tablespoons of sugar per day.

In spring, you need to eat food richer in vitamins: sauerkraut, jam, salads from early greens. It is useful to drink at least a glass of juice a day.

Since vitamins are greatly destroyed during long-term cooking, soup, for example, should be cooked for exactly as long as it takes to be ready. Doctors advise to follow the sequence of laying products, given that sauerkraut is boiled for an hour and a half, fresh - 20-25 minutes, carrots - 15-25 minutes; potatoes - 12-15 minutes, fresh tomatoes - 6-8 minutes, beets - about an hour, and meat - one and a half to two hours.

And also remember that up to 20 percent of vitamins are lost in an open pan, and only 3-5 percent in a closed pan.

Potatoes, for example, lose a lot of vitamins if they are peeled, cut, poured with water long before cooking. It is more useful to boil it in a “uniform” (unpeeled) and put it in boiling water.

Now let's move on to the fourth question: how should you eat?

Came running from the street, hungry. He grabbed a piece of bread, drank a glass of compote, put the soup to heat up. I do not want to wait, I began to catch meat with a spoon. Hands are smarter. And his hands are dirty, because he played the ball. I ate some cold potatoes. As if fed up. Spent five minutes for lunch and again on the street.

I ate like that once, two, three ... And then the stomach pains begin.

Please remember to wash your hands before eating. Reheat what should be eaten hot.

Eat from a plate, not from a pot or pan. And don't rush. Food must be chewed thoroughly. You, of course, know how to properly use a knife and fork, a napkin. When it is beautiful on the dining table, then there is more pleasure from eating, and food is better absorbed.