How do nutrients, microelements, vitamins enter the body? Of course, by eating food and, of course, healthy. And what exactly is necessary for our organism? Read about this in our article on healthy nutrition!
At the heart of the right, rational nutrition is the balance between the intake of nutrients in the body and their consumption. Ideal: three or four meals a day, consisting of first breakfast, lunch, lunch and dinner. If desired, lunch can be replaced by a snack. The daily norm of carbohydrates, proteins, fats, micro- and macroelements and vitamins is directly dependent on the sex of the person, his age, and also on working conditions and the constitution. Caloric content of the diet varies between 1200-5000 kcal.
- 1200-2000 calories per day is recommended for women with low weight, as well as for women of medium weight, who are trying to keep their weight or reduce it.
- 2000-3000 calories per day is recommended for men and women with a normal body weight, leading an active lifestyle.
- 3000-3500 kcal should be consumed by middle or large men and women with a high level of phys. activity.
General recommendations.
The main meals are breakfast and lunch, which should be the most caloric and sufficient in volume. But during dinner, it is recommended to eat only digestible products - boiled fish, dishes from cottage cheese, vegetables (including potatoes), as well as lactic acid products that prevent the processes of putrefaction and fermentation in the intestines.
Fats. It is extremely necessary to limit the consumption of foods rich in animal fats. It is desirable to replace them with lean beef, veal, white poultry meat. One of the options - alternating in the first dishes of meat broths with vegetarian, and fried, stewed and meat dishes - with boiled and steam. But fats, however, are necessary for the body, since they, in particular, cholesterol, contribute to the normal growth of body cells. Fats are found in various nuts, animal and vegetable oils, as well as in sour cream.
One of the useful dietary products is butter: it is absorbed by the body by 98%, and also contains essential amino acids, which are not synthesized by the body and must get into it from the outside. Vegetable oils have the property of detoxification (ie, they remove toxins from the body, radioactive substances).
Proteins. A person needs about 1 gram of protein per day for each kilogram of their weight, half of which must be of animal origin. Protein-rich foods include meat, fish, milk, eggs, legumes.
Carbohydrates. The daily requirement is 500-600 grams. Carbohydrates are divided into fast and slowly digestible. The first lead to a sharp increase in blood glucose, a long and significant increase which often leads to the development of diabetes. These carbohydrates include sugar, milk chocolate and confectionery pastries. The second increase the blood glucose level gradually, due to which there is no violation of carbohydrate metabolism, contribute to a long saturation of the body and does not lead to an increase in body weight. Contained mainly in cereals, in pasta from durum wheat, in vegetables.
A few words about the usefulness of juices. The question remains controversial. More useful are natural vegetables, which, unlike fruit canned juices, also maintain glucose levels within the norm and are a healthy product, while being a source of vitamins and minerals in a more concentrated form than in a similarly bulk whole vegetable or fruit.
Micro- and macro elements.
One of the principles of rational nutrition is that most of the macro- and microelements and vitamins should be supplied to the body with fruits, vegetables and herbs.
Iron takes part in the delivery of oxygen by blood cells to organs and tissues from the lungs; is found in potatoes, peas, spinach, apples, but most of all is in meat (and the iron contained in the meat is best absorbed).
Potassium is involved in metabolic processes and is necessary for the normal functioning of the heart muscle; is contained in turnips, cucumbers, greens and parsley, peaches, peel potatoes (therefore it is useful to periodically eat baked or boiled potatoes "in uniform").
Magnesium affects the inner lining of blood vessels. Deficiency of magnesium leads to damage to the vascular wall, sclerotic vascular damage, increased cholesterol levels. Studies have shown that a long-standing magnesium deficiency is a risk factor for the development of acute disorders of cerebral circulation. Magnesium contains pepper, soy, cabbage.
Calcium is necessary for the normal operation of the central nervous system, and also preserves the strength of the bones of the skeleton, is contained in horseradish, spinach, beans and in dairy products.
Sulfur , which is also very necessary for the work of the body, is found in legumes and white cabbage.
Phosphorus is needed to improve brain activity, in particular, memory; The greatest amount is contained in fish (which is also the source of essential amino acids), in green peas and onions.
Iodine is necessary for the synthesis of thyroid hormones, is found in sea and white cabbage, garlic and persimmon.
Vitamins.
One of the postulates of proper nutrition is the receipt of vitamins of their natural products by the body, as when their intake is insufficient, metabolism is broken, vision is reduced, osteoporosis and immunodeficiency develop, the work of the central and peripheral nervous system, skin condition worsens.
Vitamin A is involved in the process of tissue formation, improves twilight vision; is found in tomatoes, carrots, mountain ash, blueberry, melon, in butter, milk.
B vitamins are necessary for the synthesis of blood elements and adequate work of the nervous system; are found in cereals, lactic acid products.
Vitamin C increases immunity and strengthens the vascular wall, protects the body from the development of malignant tumors; is found in rose hips, strawberries, black currants, parsley, horseradish, citrus, garlic, potatoes, apples.
Vitamin E promotes fetal development, and, being an antioxidant, prevents the harmful effects of free radicals on the human body, thereby prolonging its youth. Contained in olive, corn and sunflower oil.
The main function of vitamin D is strengthening of bones; is contained in egg yolks, milk, caviar, cod liver.
And finally, the health of the person and his children primarily depends on a correct, balanced diet. Now you know how the nutrients, microelements, vitamins enter the body. Remember this, and you can forever forget about going to the doctors!