A balanced and healthy diet can lead a person to a normal weight. From the point of view of the physiology of nutrition, a person who has a difference of more than 10% is considered to be fat. In this case, all excuses for "broad bone" or other circumstances are not taken into account. If a person is relatively healthy, he gets fat only due to excessive nutrition, that is, by supplying his body with more "food energy" than necessary to maintain life.
The nutritional energy that supports the vital activity of the body is measured in kilocalories (kcal). or kilojoules (kJ). One kilocalorie is approximately 4.2 kilojoules.
The amount of energy consumed daily by the body depends not only on the size of the body, age and sex, but also on the type of human activity. A laborer engaged in manual labor or a housewife, of course, must consume much more food energy than people doing work sitting at a table. Active sports also require more calories.
There is a general recommendation on how to calculate the approximate number of kilocalories to maintain a normal weight: per kilogram of body weight approximately 30 kcal. at a medium-gravity operation and about 25 kcal for light work.
So, one who wants to lose weight should reduce the influx of "food" energy. However, do not reduce it dramatically, that is, take drastic measures! Most doctors do not recommend "therapeutic posts", not to mention the "zero" diet, since in these cases the body loses not only calories, but also many other substances necessary to maintain its vital functions.
The first necessary element of nutrition is proteins , a group of nutrients, united by scientists called proteins. The name comes from the Greek word proton, ie, the first, the most important. Now it is known that there are hundreds of proteins in the nature of different proteins, only a dozen of them are suitable for our body. The value of each protein depends on the total number of its components, called amino acids, they are the vital component of proteins.
Proteins are necessary for man to create new substances of cells, especially muscles and heart. The need for them is approximately 0.9 g per kilogram of body weight, i.ะต. proteins should be 13-15% (at most 20%) of the total volume of adult food.
The lack of protein in the food leads to the fact that the resistance of the body to diseases, as well as the physical and mental abilities of a person, decreases. On the other hand, excess protein in food also does not play a positive role.
The human body is better absorbed proteins of animal origin, for example, proteins of meat, fish, eggs, milk and dairy products. Such proteins in general and in whole are of greater value to humans than proteins of plant origin, since the body is easier to produce proteins from them. Suitable for creating its own structure. Nevertheless, scientists recommend to cover the daily demand for protein by 40-50% with proteins of animal origin, and the rest - proteins of plant origin. One of the reasons for the recommendation is that animal proteins are often covered with a large amount of fat, another reason is that proteins of plant origin completely replace animal proteins and are easily absorbed by the body.
Fats are not called in vain the source of completeness number one, only one gram of fat contains 9 calories. Excess body fat is stored under the skin on a "rainy day", and due to the physiological characteristics of women, the ability to develop it is stronger.
But, naturally, one can not do without fats without fat, a man can not, fats are also necessary for maintaining the body. For example, vitamins A., D, E and K can be split in the body only by slopping a certain amount of fat.
All edible fats consist of glycerin and fatty acids. Depending on the number of hydrogen atoms, saturated acids with a very high number of hydrogen atoms, simple unsaturated fatty acids and unsaturated unsaturated compounds are distinguished. Saturated and simple unsaturated fatty acids the organism under certain conditions can synthesize itself, however a number of unsaturated fatty acids, also called irreplaceable, or vital, it must be obtained together with food. Especially valuable for maintaining health is linoleic acid, in large quantities contained in vegetable oils, for example, in sunflower, soybean and corn. During the diet or after it to maintain a normal weight, do not give up fat, which we spread on bread, especially since there are special types of margarine and butter, but no less pleasant to taste.
For frying it is necessary to use usual vegetable oils or animal fats, and to make less caloric dishes at the expense of taking the necessary minimum of fat for roasting.
The third energy supplier for our body is carbohydrates , consisting of carbon, hydrogen, and oxygen, while hydrogen and oxygen are contained in them in the same proportions as in water. Carbohydrates appear in our diet in the form of sugars, starch and fiber. The basis of carbohydrates are the so-called simple sugars - glucose and fructose. From the combination of two simple sugars there is an ordinary house sugar. If many simple sugars are combined, complex carbohydrates develop: starch and fiber. Fiber belongs to the group of ballast substances and does not split in the body, but serves to regulate digestion and creates a sense of satiety, this feeling is most often manifested after rice dishes, among other things, despite the high content of calories in it, rice is an excellent dietary product.
Starch, on the contrary, in the process of digestion is split in the body into simple sugars, by the way, only they carry blood.
Complex carbohydrates are mainly found in bread, potatoes, rice and pasta. These products create a steady sense of satiety, as they enter the blood for a long time, in small portions due to their complex structure and the large amount of time required for their digestion by the body. As a result, the energy that enters the body is consumed more optimally than after the intake of sugars and sugar-rich food, which, although it gives the body more energy. Unused energy, unfortunately, does not come out of the body naturally, but turns into gligocene, animal starch, and is stored in reserve in muscles and liver. However, these stocks quickly overflow the available for them "premises. What remains in excess, in the process of metabolism turns into fat and, naturally, is postponed in the form of fat stores. Therefore, sweets, especially cakes and white bread very quickly contribute to the appearance of excess weight, and those who want to lose weight or keep their weight in the norm, it is best to consume them in minimal quantities or discard altogether. Those who are on a diet, it is best to completely eliminate them from the diet. When choosing the right type of bread, it is preferable to take bread with a high content of ballast substances, for example, diabetic or wholemeal with bran, but, on the other hand, you can also afford a piece of toasted wheat bread from time to time.
Absolutely excluded sugar in its pure form, it is desirable to refuse from honey. For sweetening, only saccharin or sugar-like granules are recommended.
Vitamins are the main source of human nutrition. Since the human body itself does not synthesize or synthesize vitamins in minimal amounts, it is very important to receive them with food in sufficient quantity. As well as proteins. Vitamins, first of all, are delivered to the body with plant food, for plants are able to synthesize vitamins on their own.
In food, vitamins are present in scant amounts, nevertheless very strongly affect the body, stimulating and directing its biochemical processes, and as a result contribute to the unhindered flow of its vital activity.