All about vitamins: nutrition

In order to maintain their health, a person should be maximally savvy in the topic "All about vitamins: proper nutrition". Because proper nutrition is a pledge of longevity and good health, which is not often the people of old age can boast of. To think about vitamins and other useful substances you need to start as early as youth!

First of all, it is necessary to work out a mode of food intake. After all, as a child, we, or most of us, acquired a terrible habit: to eat as if it were horrible. With age, this habit can cause great harm to our health. There is such a thing as a "food pyramid", and it is divided into four groups. Everyone should be familiar with the products listed in these groups, in order to properly form their diet and not consume extra calories, cholesterol, sugar or sodium.

There are five main principles in nutrition:

  1. Whatever your body is rich in all the vitamins, minerals and nutrients, try to diversify your diet as much as possible.
  2. Do not overeat, your body must physically cope with the food you eat, otherwise you will gain excessive weight.
  3. Try to choose food with the least fat and cholesterol.
  4. Prefer fruit and vegetables.
  5. Minimize the use of salt, sugar and alcohol. Eat more white meat and fish. This does not apply to red meat.

A food pyramid is a list of foods that need to be consumed every day. But no one tries to impose a couple of dishes that you should eat until the end of life, no, in the pyramid is listed a very large number of products from which you can pick up a diet and ensure proper and full nutrition.

The first group is cereals, pasta and bread. In principle, everyone eats this food every day.

The second group is fruits and vegetables. These products will supply your body with the necessary vitamins, minerals and natural fiber.

The third group is dairy products and meat. Dairy products are all products that are made from milk. Kefir, fermented baked milk, yoghurt, cheese. Meat means pork, beef, poultry and fish. All these products in equal parts saturate your body with useful substances.

The fourth group is sweets, fats and vegetable oils. If you want to always arrive in great shape, moderate your ardor and do not lean on products of the fourth category of the pyramid.

The products of the first group are the main source of carbohydrates, and they are so important, because carbohydrates give our body energy. But do not throw a plate of pasta with thoughts, the more I eat, the more energetic I will be. Everything should be in moderation, the digestive system as a clock, do not pull the spring, otherwise the mechanism will stop.

The products of the second group are a source of vitamins and fiber. Therefore, what vegetables, what fruit should you eat per day about five servings.

Products from the third group are a supplier of beneficial bacteria, without which our body will not work smoothly, well, in the fourth group, our body gets everything that has not been scored in the previous three.

Protein ... how much in this word. Protein is the building material for our tissues, and the tissues are known to be constantly updated, it follows that the protein, the body needs constantly. You will find it in fish, chicken, turkey, beans and peas.

Many people who care about their weight, are interested in the question: how much fat do they eat per day? It is very simple to calculate this. To begin with, use your height to calculate your ideal weight. For example, your weight was 60 kilograms. From this it follows that the maximum amount of fat consumed per day is not more than 60 grams.

How to cook without fat?

- Choose lean meat, if there is fat, then it should be cut off, remove the skin from the bird, cook the meat in a frying pan with grate, so that the fat will drain.

- Fresh cooked soups and stew are well cooled, which would then be much easier to remove frozen fat.

- During cooking, too, use as little as possible to use fats.

- Try to eat low-fat dairy products, vitamin value there is the same, but there is no fat.

- In order to taste a non-greasy dish, use greens and spicy seasonings.

There is another way to control fat intake, replace fatty foods with non-fat:

- in sauces instead of sour cream you can use fat-free yogurt;

- replace beef or pork minced meat with chicken;

- When cooking stew, you can add beans instead of meat;

The balanced nutrition menu

Nutritionists advise, for a healthy diet, the energy value of your menu should not exceed 2000 calories per day and fat should not be more than 40 calories per day.