The theme of our today's article is "Nutrition and health, how to eat right".
Well, in our time people, at last, start to think about the right nutrition - their own and the next of kin and friends. To think only of what the benefits of evolution brought us to - it was fashionable and prestigious to eat natural products. Now, probably, only young children eat right and balanced - while parents feed them at strictly certain times and combine different types of foods. Beginning with school age, the established diet goes down - there is not enough time, snacks start, popular "buns with tea", etc. Even more difficult for adults, business people, especially women. A typical picture of our time: to sharply sit down on the strictest diet - lose control - again gain weight. Then the cycle is repeated anew. The most persistent manage to live this way for several years. At the same time, knowing that they harm both the skin and the body.
No, proper nutrition is not a diet at all. Just the right ratio of proteins, fats, carbohydrates and minerals. At present, we eat too much sweet, salty, fatty and too little fresh and vitamin-containing. Unfortunately, all this affects the body in the future. As they say, up to thirty years the person spends health and nerves on making money, after thirty - spends money to improve health and nerves.
Nutrition and health, how to eat right? How many people ask themselves this question, and at the same time their hands are drawn to another delicious, but unprofitable bun. Need to eat 3-5 times a day. Specialists consider this number to be optimal. Often, but little by little - that's the motto of modern proper nutrition. At the same time, the most intense and high-calorie meal should be lunch, the second in terms of energy intensity - breakfast, dinner should be the easiest. The last meal should be at least 3 hours before bedtime. Preference should be given to freshly prepared dishes, since after a while they lose their biological value, only calories remain. In addition, the processes of fermentation and decay begin in them. Also, food should be as varied as possible - scientists warn: there is not a single product that would fully provide our body with all the necessary substances. The exception is the breast milk of a woman who, up to 6 months, replaces the child with all other products.
Well-known rules: increase the consumption of foods rich in unsaturated fatty acids (poultry, fish and seafood), and therefore reduce the proportion of saturated (meat, eggs, cheese, cream); increase the amount of fiber and complex carbohydrates (vegetables, fruits, cereals, bread from wholemeal flour); replace animal oils with vegetable oils; reduce the amount of salt and sugar in the daily diet. Try not to eat fried foods, flour (various kinds of pastries), canned foods. All this we know. But only to realize this is quite difficult. Once there is not what to cook, but also just to eat on time. Perhaps, only housewives can pamper themselves and their home with a variety of freshly prepared dishes.
Equally important is the seasonality of nutrition. In the spring and summer, metabolic processes occur more intensively, and accordingly energy is produced more. Therefore, it is advisable to consume more plant food. In autumn and winter, on the contrary, it is necessary to increase the share of products rich in proteins and fats. But in no case can not eat a long time, only one dish or product, they must necessarily alternate. Therefore, mono-kits are good only for a short time and necessarily with the support of the necessary vitamin-containing drugs.
According to experts, the daily diet should include bread, cereals and pasta, potatoes, fruits and vegetables, milk and dairy products with low fat and salt, fish or poultry, no more than two portions of alcohol (one serving - 10 g of pure alcohol) . For healthy, physically active people - it's 2500-2700 calories, for people of retirement age - 2300 calories.
It should be remembered that the accumulation of fat deposits in the body is the right way to develop serious diseases, such as diabetes mellitus, for example. In addition, it is extremely difficult to get rid of them. Unlike normal fat layers that protect the cheeks, chest, eyes and kidneys from the adverse effects of the environment, fat deposits in the hips and abdomen are almost completely not supplied with blood. Therefore, we are not losing weight where necessary - first of all, the skin and chest become flabby, the face is sharpened, it dries up. It is not at all the goal to which we aspire. Lose weight should be with the mind, gradually, without stress for the body.
Your efforts to acquire and preserve a good figure will only succeed when they are supported by proper, rational nutrition and reasonable physical activity. More fun, variety, fresh and healthy dishes, then you will always be in good spirits and good mood!