Strong health and strong immunity is a guarantee of the stable and correct functioning of your body, in which all useful elements are fully absorbed, the metabolic process proceeds correctly. "Proper nutrition. How many calories can be consumed each day "- the theme of our today's article.
Proper nutrition begins by determining the constant hours of food intake. Food should be distributed within a day based on the amount of calories and the chemical composition of food. And, of course, you need to take into account the set and number of dishes. Mature and physically healthy people are advised to eat three to four times a day, which will correspond to proper nutrition. People with certain diseases associated with the digestive system, experts recommend a six-time meal. The distribution of daily food norm is as follows:- a light breakfast, which is one third of the daily rate;
- a tight lunch and dinner, equal to a quarter of the daily rate.
Most dieticians believe that the most optimal option is four meals a day, which in turn will allow our body to optimally absorb the necessary vitamins and nutrients.
When determining the diet by the hour, it is important to take into account the composition and energy value of the products. For breakfast or lunch, eat foods that contain a large amount of protein (meat, fish, legumes), which increases the activity of the central nervous system. Before going to bed, it is necessary to use sour-milk products, vegetables or fruits that do not load the organs responsible for digestion. Sleep disorders are promoted by tea, caffeine, spicy seasonings, as they activate the nervous system. Each meal is recommended starting with the use of vegetables or salads, which activates the work of the stomach and increases the secretion of gastric juice. Also, do not eat foods hotter than fifty degrees or colder than ten degrees. Conversations, watching TV, reading books distract from proper food intake, as well as masturbating food negatively affects the digestive system. Systematic proper nutrition according to the schedule is the best prevention against all gastrointestinal diseases. Decreasing, for example, eating sharp foods, pepper, heartburn or gastritis does not threaten you. Food should be moderate, as overeating leads to obesity, which can cause a variety of diseases, reduce the activity of immunity.Proper nutrition also depends on age. So, some restrictions at an early age can be fearlessly neglected, but for people of age these same restrictions must be strictly observed. Young people with healthy digestion can eat all foods, but in a measured amount and do not lean on any one species, it is important to diversify them. People older are encouraged to eat salty foods to avoid hypertensive crisis. Those, whose age has passed for fifty, should prefer calcium-rich dishes in order to protect their bones from brittleness and frequent fractures in old age (osteoporosis).
What do proteins, fats and carbohydrates mean to us? It is their right combination and proportions that are the foundation of a healthy diet. It is not difficult to determine what should be their content in food for each of us. It is necessary to proceed from the type of occupation that a person does in life. For inactive people, people of mental labor, whose brain burns a lot of energy, the diet should contain one hundred and ten grams of protein, eighty-ninety grams of fat and three hundred to three hundred and fifty grams of carbohydrates per day. In people engaged in manual labor, a large amount of energy is expended by the muscles. Therefore, the norm for them is one hundred fifteen to one hundred twenty grams of protein, eighty to ninety grams of fat, and four hundred grams of carbohydrates. In addition, the body must receive fiber and vitamins.
Summarizing the above, we will draw a few conclusions about proper nutrition:
1. Food must be fresh.
2. Diversity and balance of nutrition.
3. Presence in the diet of raw vegetables and fruits.
4. Moderation in nutrition.
5. Product compatibility.
6. Getting maximum pleasure from food.
7. Proper nutrition should be your way of life.