What is rational eating. Features of nutrition for the prevention of obesity

Source: http://meduniver.com/Medical/Physiology/196.htmlMedUniver

Nutrition for us is one of the most natural life processes. So natural that it seems as if you don’t need to think about it: everyone certainly knows how to eat, and for this you don’t need either university or school education. However, it is precisely this attitude to this, at first glance, a simple, but such an important process, that leads to sad consequences: physical illness, obesity, and depression. “We eat to live, not live to eat” - this is the main idea of rational human nutrition .

Balanced diet, as the definition says, this is a physiologically complete nutrition of healthy people, taking into account their gender, age, nature of work, climatic living conditions. Rational nutrition contributes to the preservation of health, resistance to harmful environmental factors, high physical and mental performance, active longevity. There are basics of rational nutrition that we need to know in order to eat right.

Three basic principles of rational nutrition

The first and one of the most important is the energy balance of nutrition.

Very often we overeat, forgetting that in fact, a person does not need a certain amount of food, but the energy value of what was eaten. So, often, with a large amount of food, we do not get enough calories, or vice versa, having tasted a few pieces of cake, “gain” the daily allowance at once, while not eating at all. According to the traditions of Russian cuisine, we consume every day a lot of bread, potatoes, sugar, animal fats, thereby leading the body to an imbalance: we consume more energy than we can spend. Such a diet leads to obesity, which, in turn, provides us with not only despondency regarding our shapeless figure, but also a number of diseases developing on this basis - from gastrointestinal diseases, to diabetes mellitus, and finally to depression. Thus, if we want to stay healthy, we have to start counting the calories in the food we eat.

The energy value of a diet depends on many factors: gender (women need fewer calories than men), age (older people need less energy from food), and occupation (people who are physically active need more energy).

The second principle is variety and balance in nutrition..

Every day, to be healthy, we must get from food up to 70 different substances. Among them are well-known proteins, fats and carbohydrates. And all of them should be present in the daily diet. Naturally, we need these substances in different quantities - for example, there should be more carbohydrates from which our body produces energy than proteins or fats, but it is unacceptable to exclude any of these substances. It is also impossible, contrary to the opinion of vegetarians, to completely replace animal proteins with vegetable proteins, so that without meat the human diet will not be complete, especially the diet of children.

In addition to fats, proteins and carbohydrates, our body needs vitamins and minerals. That is why we all constantly hear about the benefits of vegetables and fruits. It remains only to add to this truth that not all vitamins are well absorbed outside of combination with other products. That is why carrots are useful for vision precisely when they are eaten with sour cream.

The third principle of rational nutrition is adherence to the regimen.

First of all, in order not to stress the body from irregular eating, it is best to make a clear meal schedule for yourself. It is best if you eat 3-4 times a day. It is this number of meals that is considered optimal. Of course, everyone makes up their own diet for themselves, depending on the work schedule, occupations and other circumstances, but experts recommend the following times for eating from 8:00 to 9:00, from 13:00 to 14:00 and from 17: 00 to 18:00. It is at this time that the human digestive glands usually produce the greatest amount of food enzymes. However, each organism is individual, so it is best to listen to its desires (if they do not concern a couple of sandwiches for the coming night, eating before bed is really harmful). Another important point is the amount of food in each "sit". Remember the saying - "we don't need dinner"? That's right, it is at dinner that you need to eat less food, but breakfast at the beginning labor day- this is the time to eat heartily, even heartier than at lunch.

A little practice

There are a few more rules that can help rationalize nutrition:

Fruits should be eaten separately from other meals, and preferably 20 minutes before meals and 1-2 hours after meals, can be combined with nuts.

Cereals and legumes should not be mixed with each other. The exception is dishes richly seasoned with herbs and non-starchy vegetables.

Vegetables are not consumed with fruits, except when they "met" in the same juice.

Bad for the stomach are dishes in which the dough is combined with meat - chebureks, pasta in a navy style, pies, pancakes with meat and dumplings.

Whole milk should not be combined with other foods at all, and remember that an adult body may not perceive it.

Liquids should be consumed before meals. It is also better to start eating with raw vegetables, this will cleanse the stomach of excess substances.

Do not eat food with bread.

Rational human nutrition- this is not a diet and not a special severity to your body. This is the norm, having mastered which, you will feel better. And your body will thank you for it!

Rational nutrition, its meaning and features

Rational (from lat. ratio - mind) nutrition is the most important factor in a healthy lifestyle.

Balanced diet - nutrition, balanced in terms of energy and nutrient content, depending on gender, age and occupation.

At present, nutrition does not correspond to this concept for the majority of our population, not only because of insufficient material security, but also because of the lack or lack of knowledge on this issue. Before moving on to nutritional advice in Everyday life, let's focus on the role nutrients in organism.

Nutrition is an integral part of life, as it maintains metabolic processes at a relatively constant level. The role of nutrition in ensuring the vital activity of the body is well known: energy supply, enzyme synthesis, plastic role, etc. Metabolic disorders lead to the occurrence of nervous and mental diseases, vitamin deficiencies, diseases of the liver, blood, etc. Improperly organized nutrition leads to a decrease in working capacity, an increase susceptibility to disease and, ultimately, reduced life expectancy. Energy in the body is released as a result of the oxidation of proteins, fats and carbohydrates.

Importance of essential nutrients, their energy value

Squirrels- vital substances in the body. They are used as an energy source (oxidation of 1 g of protein in the body gives 4 kcal of energy), a building material for cell regeneration (restoration), the formation of enzymes and hormones. The body's need for proteins depends on gender, age and energy consumption, amounting to 80-100 g per day, including 50 g of animal proteins. Proteins should provide approximately 15% of calories daily ration. Proteins are made up of amino acids, which are divided into essential and non-essential. How more squirrels contain essential amino acids, the more complete they are. Essential amino acids include: tryptophan, leucine, isoleucine, valine, lysine, methionine, phenylalanine, threonine.

Fats are the main source of energy in the body (oxidation of 1 g of fat gives 9 kcal). Fats contain substances valuable for the body: unsaturated fatty acid, phosphatides, fat-soluble vitamins A, E, K. The body's daily need for fats averages 80-100 g, including vegetable fats 20-25 g. Fats should provide approximately 35% of the daily caloric intake. The greatest value for the body are fats containing unsaturated fatty acids, i.e. fats of vegetable origin.

Carbohydrates are one of the main sources of energy (oxidation of 1 g of carbohydrates gives 3.75 kcal). The body's daily need for carbohydrates ranges from 400-500 g, including starch 400-450 g, sugar 50-100 g, pectin 25 g. Carbohydrates should provide approximately 50% of the daily caloric intake. If there is an excess of carbohydrates in the body, then they turn into fats, that is, an excess amount of carbohydrates contributes to obesity.

In addition to proteins, fats and carbohydrates, the most important component of a balanced diet are vitamins- biologically active organic compounds necessary for normal life. Lack of vitamins leads to hypovitaminosis (lack of vitamins in the body) and beriberi (lack of vitamins in the body). Vitamins in the body are not formed, but come into it with food. Distinguish water- And fat-soluble vitamins.

In addition to proteins, fats, carbohydrates and vitamins, the body needs minerals, which are used as a plastic material and for the synthesis of enzymes. There are macroelements (Ca, P, Mg, Na, K, Fe) and microelements (Cu, Zn, Mn, Co, Cr, Ni, I, F, Si).

The ratio of proteins, fats and carbohydrates for middle-aged people should be (by weight) 1: 1: 4 (with severe physical work 1: 1: 5), for young people - 1: 0.9: 3.2.

The body receives these substances only if a varied diet is consumed, including six main food groups: dairy; meat, poultry, fish; eggs; bakery, cereals, pasta and confectionery; fats; vegetables and fruits.

Of great importance is the diet: the frequency of meals, the distribution of daily caloric content, mass and composition of food for individual meals.

For a healthy person, four meals a day is optimal, since more rare meals lead to the accumulation of fat in the body, a decrease in the activity of the thyroid gland and tissue enzymes. Frequent eating at the same time promotes a better outflow of bile. Eating disorders are one of the main causes of chronic diseases stomach and intestines. The multiplicity of writing techniques is determined by age, the nature of work, the daily routine, functional state organism. The regularity of food intake contributes to the development of a conditioned reflex while eating and the rhythmic production of digestive juices.

With four meals a day, the ratio of the number of calories of food for individual meals should be 30, 15, 35, 20%.

Foods rich in animal proteins (meat, fish) are more useful to use in the morning and afternoon, as they increase efficiency. The second breakfast may include sour-milk products, vegetable dishes, sandwiches, fruits. Lunch should be the most significant in terms of food volume. Dinner should be small in volume and consist of easily digestible dishes. The last meal should be 2-3 hours before bedtime.

Principles of rational nutrition in everyday life

To give the right advice on diet and diet, you should talk not so much about chemical components, but about a set of products. Required for healthy eating American scientists represent the ratio of products in the form of a pyramid (see Appendix 4), divided into four parts equal in height. The bottom, widest part of the pyramid is grain products (bread, cereals, etc.), the next one is vegetables and fruits, then dairy products, meat and fish. The smallest part of the pyramid is sugar and fat. In the diet of a modern person, there is often too much animal fat and sugar, few vegetables and fruits, and few vegetable fats. In 1990, WHO presented its recommendations on rational nutrition. The daily ration (in calories), depending on energy costs, is usually presented in special tables.

For the organization of nutrition in everyday life, the following principles should be observed:

do not overeat;

nutrition should be varied, i.e. daily it is desirable to use in fish food, meat, dairy products, vegetables and fruits, bread coarse grinding etc.;

in cooking methods, preference should be given to boiled;

know the calorie content and chemical composition of food.

Features of nutrition for the prevention of obesity

One of the negative consequences of malnutrition is excess body weight, which increases the risk of many diseases. Obese people are 1.5-2 times more likely than people with normal body weight to have diseases of the cardiovascular system, 3-4 times more likely to have diabetes mellitus, 2-3 times more likely to have cholelithiasis and liver disease. . Obesity is one of the most common causes of premature aging.

There are several ways to determine the optimal body weight. The most common is Brock's formula: height (in cm) - 100. However, this calculation has a number of disadvantages. A more accurate indicator is the Quetelet index (weight (kg) / height 2 (m 2), see Appendix 4). WHO offers the following gradation of the Quetelet index: 18.5-24.9 ( normal values), 25-29.9 (overweight), 30 or more - obesity. Optimal levels are 22-25 kg/m 2 . It is at these values that the risk of disease and death is minimal in each age group. Therefore, a person needs so many calories so that his mass does not exceed the limits of the corresponding Quetelet index. The mass must be monitored constantly, making the necessary adjustments to nutrition and physical activity, including applying fasting days. To prevent obesity it is necessary:

pay attention to information about the composition and caloric content of products on labels;

don't get carried away flour products, especially muffins containing fat and sugar;

avoid overconsumption sugar and sweets, use sugar substitutes;

avoid foods rich in fat (sausages, sausages, sausages, fatty dairy products);

remember that alcoholic beverages, including beer, are high in calories;

leave the table lightly feeling hungry, since the body has already received enough food, but the signal about this has not yet reached the brain; chew food thoroughly, as this contributes to the extinction of appetite;

Increase physical activity as you gain weight.

Features of nutrition of the elderly

Decrease in intensity metabolic processes in old age and reduced physical activity are associated with reduced nutrient requirements and reduced energy intake in this population. The diet of an elderly person should be varied and include a sufficient amount of vegetables and fruits. Food should be taken often, at least 5-6 times a day, in small portions. Sea fish, cottage cheese, lactic acid products, lean meat should be introduced into the diet. Fish and meat are preferably boiled. It is necessary to limit the amount of fats of animal origin, giving preference to vegetable fats containing unsaturated fatty acids, which is the prevention of atherosclerosis. It is necessary to limit the consumption of salt, sugar (replace with honey or a sugar substitute), spices, smoked meats, strong tea and coffee. For regular bowel function, older people should include wholemeal bread in their diet.

Features of nutrition of pregnant women

Rational nutrition of a pregnant woman is important not only for the proper development and maturation of the fetus, but also for the restructuring of the body of a pregnant woman in connection with future lactation. Therefore, the nutrition of a pregnant woman should provide for the increased needs of the body in all essential nutrients. In the first half of pregnancy, the need for proteins is 1.2-1.5 g per kilogram of body weight, in the second half - 2 g per kilogram of body weight. A pregnant woman should consume 120-200 grams of lean beef or 150-200 grams of fish daily. Fat should be consumed in the amount of 80-100 g per day (of which 30 g should be vegetable fats), carbohydrates - mainly in the form of raw vegetables and fruits up to 400-500 g per day. Special attention you should pay attention to foods rich in iron, as very often anemia develops in pregnant women. The daily requirement for iron is 15-20 mg. Iron is found in beef beef liver, egg yolk, green fruits and vegetables (spinach, lettuce, apples). Pregnant women should limit their intake of salt, liquids, chocolate, citrus fruits, sweets, strong tea and coffee. With a rapid increase in body weight, on the recommendation of a doctor, so-called fasting days can be prescribed.

Health food

Nutrition of the patient along with medicines plays an important role in the treatment of the patient. A certain diet is the most important factor in the treatment of diseases of the digestive system, cardiovascular system, kidneys, endocrine system organs, etc.

Medical nutrition is organized according to the nomenclature of diets developed by the Institute of Nutrition of the Russian Academy of Medical Sciences. A social work specialist should have an idea about the features of a particular diet - a treatment table (there are 15 such treatment tables). Each number of the treatment table corresponds to a specific disease in which this table (diet) is used. A therapeutic diet can be prescribed not only in hospitals, but also at home. The attending physician prescribes a diet. In the hospital, along with the attending physician, the ward nurse monitors the compliance with therapeutic nutrition, who checks the contents of the packages and controls the storage of products. At home, compliance with the diet is checked by the local doctor, the local nurse, and the patient's relatives.

Radiation and nutrition

After the accident at the Chernobyl nuclear power plant, large areas were exposed to radioactive contamination. The rest of the population of these places receives up to 90% of radioactive substances with food, up to 10% with drinking water, and up to 1% with inhaled air. Plants absorb water-soluble isotopes of cesium-137 and strontium-90 from the soil. The concentration of radioactive substances in plants depends on the type of plant and soil composition. Since plants are eaten by domestic animals, radioactive substances accumulate in meat, milk and fish. Strontium accumulates most of all in carrots, beets, grain crops. Thus, bread can also be contaminated with radionuclides (moreover, rye bread is 10 times more contaminated than white bread). Cesium accumulates most in vegetables and meat, especially beef. In fermented milk products, radionuclides accumulate less than in milk. Eggs contain the least amount of radionuclides in the yolk and the most in the shell. Freshwater fish accumulate more radionuclides than sea fish. In order to reduce the level of radionuclides in the human body, it is necessary to subject products to special processing, use in the diet products containing substances that promote the excretion of radionuclides (minerals, vitamins, iodine, potassium, magnesium, dietary fiber). These products include: seaweed, legumes, garlic, nuts, seeds, wholemeal bread, oats, beans, pumpkin, cabbage.

Food processing to reduce the level of radionuclides includes the following measures:

thorough washing of food;

peeling root crops, removing the top leaves of cabbage, removing seeds from fruits;

soaking meat and root crops before cooking in frequently changed water (up to 12 hours);

removal of bones, heads, internal organs animals and fish;

exclusion (if possible) from the diet of lean fish and vegetable broths;

the use of fermented milk products (rather than whole milk);

use fried eggs rather than boiled.

In order to reduce the intake of radionuclides into the human body, 2-2.5 liters of liquid should be consumed daily in the form of tea, juices, compotes, decoctions of herbs with a weak diuretic effect (chamomile, St. John's wort, parsley, dill).

http://www.grandars.ru/college/medicina/racionalnoe-pitanie.html

In the human body every second there are different chemical and physical reactions: hormones and enzymes are produced, cells are renewed, born and die. All this requires energy, nutrients, the source of which is the food taken. For our body to work properly long years, everyone needs to organize a balanced diet. Learn more about the concept, clarify what its principles and foundations are. Compare approximate diet proper nutrition for adults and children of different ages and familiar to your family.

Principles and foundations of rational human nutrition

Let's give a simple definition of what a rational diet is. It is a power supply system normal development, growth, human activity, contributing to the maintenance of health and disease prevention. Age, gender, occupation, physical activity are certainly taken into account. The person himself forms the daily menu, taking into account:

your lifestyle;
funds;
the presence of diseases;
loads;
body weight.

The main principles and rules of rational nutrition:

Observance of moderation: it is necessary to avoid overeating, calculate the daily calorie content of food. A person who works physically should receive more food with a high energy value compared to those who sit most of the time.
Exclusion of starvation and fast diets - they do not provide an opportunity to receive required amount nutrients.
A complete, balanced diet.
Reduction in consumption junk food. It is necessary to reduce the consumption of semi-finished products, canned food, all spicy, smoked. It is undesirable to fry food - it is better to cook it for a couple.
Compliance with the diet. It is useful to eat at one time, 3-4 times a day. Breakfast should account for 1/3 of the daily diet, less than 2/3 for lunch, for dinner - the rest.

An exemplary healthy diet

The right diet for every day includes fresh vegetables, fruits, eggs, low-fat dairy products, cereals, meat, bread. Fish is better to choose fatty varieties - they contain 3-omega acids. Each meal should include one of the following: rice, pasta, cereals, potatoes, bread. It is important to eat nuts and legumes more often. You should limit the use of pastries, sugar and products with its content, salt, fats, fast food, sausages, sausages.

sample menu for 1 day:

Breakfast: milk or water porridge, fruits, dried fruits, bread from whole grain flour.
Lunch: soup, salad with herbs or vegetables, scrambled eggs, a portion of meat or fish. Additionally, you can eat a piece of dark chocolate, nuts.
Snack: fruits, cheese, nuts.
Dinner: dishes with a carbohydrate content (pasta, potatoes), salad, soup.

One week for weight loss

If you are for a healthy diet, it is recommended to make a menu for every day for weight loss based on the preferences and benefits of the dishes. The diet must be selected so that different products are used for food. To lose weight, you should show imagination in the way of cooking. For example, if you had boiled pasta for breakfast, stew for lunch, choose cottage cheese for dinner. Let's write down the diet for a week for weight loss.

Breakfast options:
omelette with 2 eggs, vegetables (except for carrots, eggplant);
300 g of fruit, wholemeal bread;
200 g of cottage cheese, 100-300 g of berries.

2. Lunch options:

300 g fresh broccoli, meat broth soup (without potatoes);
steamed vegetables, chicken or boiled fish;
vegetable soup, fresh salad, porridge on the water.

3. Dinner options:

300 g of any porridge on the water;
salad with herbs and cucumbers, 200 g low-fat cottage cheese;
300 ml light vegetable soup.

Healthy food for every day

Proper nutrition for a healthy lifestyle implies a special regimen. Breakfast should contain fats and carbohydrates, but not proteins. It may consist, for example, of an omelet, some kind of porridge, a sandwich with cheese, cottage cheese, tea. For lunch, be sure to have a vegetable salad and soup (ear, cabbage soup, milk, potato, cereal, okroshka). On the second - potatoes (porridge) with vegetables. Dinner is light: fish dishes, vegetable stew, salads are recommended, sour-milk and curd products(the latter are obligatory for pregnant girls and athletes).

For children

Complete nutrition children - the main condition for their growth, proper development, good health. Top performance are noted when the child eats 4-5 times a day. Food should be age appropriate and well digestible. It is important not to allow monotony in food: no product contains all the child needs substances. Children are contraindicated:

everything is peppered;
very salty dishes;
fast food.

preschool age

It is important for preschoolers to eat at least 4 times a day. A hot dish must be eaten at least 3 times. It is advisable to plan a menu for several days in advance to ensure variety. Dairy products and fruits should be eaten daily. For breakfast, it is useful for preschoolers to give a hot dish and a warm drink (tea, cocoa, milk). During the day, soup based on vegetable or meat broth, salad. Useful eggs. Dinner may consist of fruit, cereal, dairy dishes. It is advisable to stew, boil or bake products for dishes.

schoolchildren

Children school age most of the time are in educational institution where they eat several times a day. Alas, all the needs of children are not always taken into account there, so parents should try to establish proper nutrition for the child. Students must eat at home before leaving for school. It can be porridge, scrambled eggs, cottage cheese, fish, eggs. It is important that the child is sure to eat something hot at lunchtime. If he eats after school at home, you need to provide a full meal. Daily rate milk and dairy products - at least 0.5 liters.

For the elderly

In connection with age problems for people of age, a properly organized diet is important. It is recommended to use more heavy food(fish, meat) in the morning or daytime, and for dinner choose vegetables, dairy products. On a special account should be cabbage, cucumbers, potatoes, zucchini, dill and other greens. For older men and women it is important:

avoid fried, very fatty foods, marinades, spicy dishes;
give preference vegetarian soups, stewed, steamed food;
to reduce cholesterol levels, it is imperative to follow a healthy diet.

Proper diet table

All recommendations for proper nutrition are shown schematically in one table. Its name is the food pyramid. The figure is divided into several tiers, at the very base of which are “daily exercises and weight control”. Each subsequent tier is occupied different groups products. At the top of the pyramid are sweets, sausages, rice, White bread, soda, butter. These foods should be consumed less frequently than others. But recommended whole grains, vegetable oils, vegetables, nuts, berries.

Video about the organization of rational nutrition

What to eat during the day for weight loss? Start with full breakfast – oatmeal in water or milk. It is allowed to add fruit or honey to it. For a second breakfast, it is useful to eat 1 fruit (with the exception of a banana). For lunch, you should choose soup or some side dish with a cutlet (chicken). More about correct system nutrition can be read in the writings of L.I. Nazarenko. Get all the most valuable recommendations in the video.

Balanced diet

... Man is what he eats

Pythagoras

Eating right is important because it enables you to:

Prevent and reduce the risk of chronic diseases

Stay slim and beautiful

Just like clean air and clean water, the quality, balance, variety of food and diet are key to human health.

Balanced diet - this is nutrition that ensures the growth, normal development and vital activity of a person, contributing to the improvement of his health and the prevention of diseases.

Rational nutrition involves:

1. Energy balance

2. Balanced diet

3. Compliance with the diet

First Principle: Energy Balance
The energy value of the daily diet should correspond to the energy consumption of the body.
The body's energy costs depend on gender (in women they are lower by an average of 10%), age (in older people they are lower by an average of 7% in every decade), physical activity, professions. For example, for persons mental labor energy costs are 2000 - 2600 kcal, and for athletes or people involved in heavy physical labor, up to 4000 - 5000 kcal per day.

The second principle: a balanced diet
Each organism needs a strictly defined amount of nutrients, which must be supplied in certain proportions. Proteins are the main building material of the body, a source of synthesis of hormones, enzymes, vitamins, antibodies. Fats have not only energy, but also plastic value due to the content of fat-soluble vitamins, fatty acids, phospholipids in them. Carbohydrates are the main fuel material for the life of the body. The category of carbohydrates includes dietary fiber (fiber), playing important role in the process of digestion and assimilation of food. IN last years Much attention is paid to dietary fiber as a means of preventing a number of chronic diseases, such as atherosclerosis and oncological diseases. Importance for proper metabolism and ensuring the functioning of the body have minerals and vitamins.
According to the principle of a balanced diet, the provision of basic nutrients implies the intake of proteins, fats, carbohydrates in the body in a strict ratio.
proteins 10-15% of daily calories should be provided, while the proportion of animal and vegetable proteins should be the same. The optimal amount of proteins should be 1 g per 1 kg of weight. So for a person weighing 70 kg, the daily intake of proteins is 70 g. At the same time, half of the protein (30 - 40 g) should be plant origin(sources - mushrooms, nuts, seeds, cereals and pasta, rice and potatoes). The second half of the daily norm of proteins (30 - 40 g) should be of animal origin (sources - meat, fish, cottage cheese, eggs, cheese).
Optimal consumption fat - 15 - 30% of calories. Favorable is the ratio of vegetable and animal fats, which provides 7 - 10% of calories due to saturated, 10 - 15% - monounsaturated and 3 - 7% polyunsaturated fatty acids. In practice, this means consuming an equal ratio of vegetable oils and animal fats contained in products. The optimal amount of fat should be 1 g per 1 kg of weight. Considering that half of the daily requirement for animal fats is found in products of animal origin, it is rational to use vegetable oils (30-40 g) as a "pure" fat.

For your information: 100 g of doctor's sausage contains 30 g of animal fat - the daily norm.
Saturated fatty acids are found predominantly in hard margarines, butter, and other animal products. The main source of polyunsaturated fatty acids are vegetable oils - sunflower, soybean, corn, as well as soft margarines and fish. Monounsaturated fatty acids are found mainly in olive, rapeseed, and peanut oils.
carbohydrates 55 - 75% of daily calories should be provided, their main share falls on complex carbohydrates (starchy and non-starchy) and only 5 - 10% - on simple carbohydrates(Sahara).
Simple carbohydrates dissolve well in water and are quickly absorbed by the body. Sources of simple carbohydrates - sugar, jam, honey, sweets.
Complex carbohydrates are much less digestible. Fiber is an indigestible carbohydrate. Despite the fact that fiber in the intestines is practically not absorbed, normal digestion impossible without it.

Fiber action:
- increases the feeling of fullness;
- promotes the removal of cholesterol and toxins from the body;
- normalizes intestinal microflora and etc.
Dietary fiber is found in most types of bread, especially wholemeal bread, cereals, potatoes, legumes, nuts, vegetables and fruits.
Eating enough fiber-rich foods plays an important role in normal bowel function and may reduce symptoms chronic constipation, hemorrhoids, and reduce the risk coronary disease heart and some types of cancer.

Thus, rational nutrition implies that proteins provide 10-15%, fats 15-30%, carbohydrates 55-75% of daily calories. In terms of grams, this will amount to an average of 60-80 grams of protein, 60-80 grams of fat and 350-400 grams of carbohydrates with different caloric content of the diet (simple carbohydrates should account for 30-40 g, dietary fiber - 16 - 24 g) .

Proteins - 10 - 15%
Fats - 15 - 30%
Saturated fatty acids (SFA) - 7 - 10%
Monounsaturated fatty acids (MUFA) - 10 - 15%
Polyunsaturated fatty acids (PUFA) - 3 - 7%
Carbohydrates - 55 - 75%
Complex carbohydrates - 50 - 70%
Dietary fiber - 16 - 24%
Sugar - 5 - 10%

The third principle: diet
Nutrition should be fractional (3-4 times a day), regular (at the same time) and uniform, the last meal should be no later than 2-3 hours before bedtime.

The modern model of rational nutrition has the form of a pyramid. Based on it, you can create balanced diet on every day.

To ensure a healthy diet, it is important to adhere to the basic rules that will allow you to create a balanced diet.

Twelve rules of healthy eating:

1. Eat a variety of foods.
Products contain a variety of food combinations, but there is no one product that can provide the body's needs for all the nutrients. The exception is human milk for infants under 6 months of age. Most of the nutrients needed by the body are found in sufficient quantities in plant foods. At the same time, there are foods that contain some and practically no other nutrients, for example, potatoes contain vitamin C, but no iron, and bread and legumes have iron, but no vitamin C. Therefore, nutrition should be as varied as possible, and compliance special diets(vegetarianism) is possible only after the recommendation of a doctor.

2. At every meal, you should eat any of the listed products: bread, cereals and pasta, rice, potatoes.
These foods are an important source of protein, carbohydrates, fiber and minerals(potassium, calcium, magnesium) and vitamins (C, B6, carotenoids, folic acid s).
Bread and potatoes belong to the group of foods with the lowest energy content (if they are not added with butter, vegetable oil or other types of fats, or sauces that improve palatability but are rich in energy). Most varieties of bread, especially wholemeal bread, cereals and potatoes, contain different types of dietary fiber- fiber.

3. You should eat several times a day variety of vegetables and fruits (more than 500 grams per day in addition to potatoes). Preference should be given to locally produced products.
Vegetables and fruits are sources of vitamins, minerals, starchy carbohydrates, organic acids and dietary fiber.
Vegetable intake should exceed fruit intake by approximately 2:1. One of nutritional factors A risk that is thought to contribute to the increased incidence of coronary heart disease and cancer is the deficiency of antioxidants (carotenoids, vitamins C and E). This deficit can be filled with fruits and vegetables. The lack of antioxidants contributes to excessive oxidation of cholesterol, which, in combination with an excess of " free radicals”, causing damage to cells in the vascular walls, and contributes to the development of atheromatous plaques of blood vessels. Antioxidant deficiency is especially pronounced in smokers, since the process of smoking itself causes the formation of a huge amount of free radicals. high consumption Antioxidants from vegetables and fruits help protect the body from the damaging effects of free radicals.
Legumes, peanuts, green vegetables such as spinach, Brussels sprouts and broccoli are good sources of folic acid. Folic acid may play an important role in reducing developmental risk factors cardiovascular disease, cervical cancer, anemia. Recent studies have confirmed that folic acid may play an important role in the formation of the fetal nervous system. According to the findings, women reproductive age recommended to eat more products rich in folic acid.
Consuming vegetables and fruits that contain vitamin C along with iron-rich foods such as legumes and cereals will improve iron absorption. The sources of iron are leafy greens cabbage family - broccoli, spinach. Vegetables and fruits also contain B vitamins and minerals such as magnesium, potassium and calcium, which may reduce the risk of increased blood pressure.
A number of the health benefits of fruits and vegetables can be attributed to components such as phytochemicals, organic acids, indoles, and flavonoids.
Availability fresh vegetables and fruits varies by season and region, but frozen, dried and specially processed vegetables and fruits are available throughout the year. It is recommended to give preference to seasonal products grown locally.

4. You should consume daily milk and dairy products low in fat and salt (kefir, sour milk, cheese, yogurt).
Milk and dairy products provide the body with many nutrients They are rich in protein and calcium. By choosing low-fat foods, you can provide the body with the full amount of calcium and keep fat intake low. Skimmed (or skimmed) milk, yoghurts, cheeses, and low-fat cottage cheese are recommended.

5. It is recommended to replace meat and meat products With high content fat for legumes, fish, poultry, eggs, or lean meats.
Legumes, nuts, as well as meat, poultry, fish and eggs are important sources of protein. Preference should be given to lean meats, remove visible fat before cooking. The amount of meat products such as sausages should be limited in consumption. Portions of meat, fish or poultry should be small.
Excess consumption of red meat can adversely affect a person's health. There is evidence of an association between red meat consumption, especially in combination with low vegetable intake, and the development of colon cancer. A report at the World Cancer Congress (1997) recommends eating less than 80 grams of red meat per day, and better not every day, but, for example, twice a week.
Meat, meat products and especially sausages contain saturated fat. This type of fat increases blood cholesterol levels and the risk of coronary heart disease.

6. You should limit the consumption of "visible fat" in cereals and sandwiches, choose meat and dairy products with a low fat content.
The risk of developing diseases such as coronary heart disease, stroke, cancer, and insulin-dependent diabetes mellitus is associated with the consumption of large amounts of saturated fat (SF) and trans-fatty acids, which are mainly part of solid fats and "visible" fat.
Particular attention is currently being paid to oils rich in monounsaturated fatty acids, primarily olive oil. Evidence has been obtained that the polyphenol components contained in olive oil have antioxidant properties and protect blood cholesterol from oxidation. Olive oil extracted from the fruits of olive trees. This technology allows you to save positive properties oils.
Polyunsaturated fatty acids (PUFAs) reduce levels of atherogenic cholesterol, but if consumed in large amounts, they can stimulate the excessive formation of free radicals that have a damaging effect on cells, thereby contributing to the development pathological processes in organism.
Some PUFAs cannot be synthesized in the human body. Currently, there is accumulated evidence that the consumption of fatty fish from cold seas can have a beneficial effect on the blood coagulation system, have a mild cholesterol-lowering effect, and promote the absorption of vitamin E and carotenoids and other fat-soluble vitamins (A, D and K) in the intestines.
During the hydrogenation process, liquid types of vegetable oils and fish oils acquire a more solid consistency. This process underlies the formation of margarines. In this case, unusual spatial forms of PUFAs are created, called trans-isomers of FAs. These trans isomers, despite being unsaturated, have a similar effect to saturated fat biological action. The hydrogenated fats found in hard margarines and biscuits (cakes) can raise cholesterol levels.

7. You should limit the consumption of sugars: sweets, confectionery, sweet drinks, dessert.
Foods high in refined sugars are a source of energy but contain little to no nutrients. They are not required components. healthy diet and can be excluded from the diet of adults and children.
Sugars contribute to the development of caries. The more often a person eats sweets or drinks sweet drinks, the longer they are in oral cavity the higher the risk of caries. Thus, pure consumption of sweets and sugary drinks between meals (snacks) may be more unfavorable for teeth than consumption of sweets and sugary drinks during the next meal followed by brushing. Regular hygiene oral hygiene with the use of fluoride toothpastes, dental floss and adequate fluoride intake can help prevent cavities.
As a practical measure to control the amount of sugar intake, control of drinking regimen. It is recommended to drink water, juices and mineral water and not sweet soft drinks(for example, a bottle of lemonade with a volume of about 300 ml contains 6 teaspoons or 30 g of sugar). The need for liquid (water) is satisfied through the consumption of drinks, but food. Products provide the body with water by more than half. Fluid must be consumed in adequate amounts, especially in hot climates and with increased physical activity.
The average intake of all fluids should be 2 liters per day.

8. Total consumption table salt, taking into account its content in bread, canned and other products, should not exceed 1 teaspoon (6 grams) per day. The use of iodized salt is recommended.
Table salt is found in in kind in food, usually in small quantities. Salt is often used for special processing and preservation of foods. In addition, most people add salt to food at the table. Upper bound salt intake as recommended World Organization health care for healthy person is 6 g per day, with arterial hypertension - 5 g per day.
Salt is predominantly consumed with specially processed foods (about 80% of total salt intake). Therefore, canned, salted, smoked foods (meat, fish) are recommended to be consumed only in small quantities and not every day. Food should be prepared with the minimum amount salt, and to improve the taste, add herbs and spices. It is better to remove the salt shaker from the table.
Salt reduction tips:
Exclude food products containing a lot of salt (canned, salted, smoked).
Pay attention to the labeling of products that have undergone special processing, to indicate the salt content in them.
Increase consumption of foods low in salt (vegetables, fruits).
Reduce the amount of salt added during cooking.
Before you automatically add salt to food, you should first taste it, and it is better not to add salt at all.

9. The ideal body weight should correspond to the recommended limits (BMI - 20 - 25). To preserve it, in addition to observing the principles of rational nutrition, a moderate level of physical activity should be maintained.
About half of the adult population of our country has overweight body. Obesity is associated with an increased risk of high blood pressure, coronary heart disease, stroke, diabetes, various types of cancer, arthritis, and others.
Weight maintenance is facilitated by the type and amount of food consumed, as well as the level of physical activity. Consumption high-calorie foods, but low in nutrients, promotes weight gain. Therefore, as the main components of a healthy diet, vegetables and fruits (fresh, frozen, dried) are recommended in addition to potatoes, rice and other cereals.

10. Do not consume more than 2 servings of alcohol per day (1 serving contains about 10 g of pure alcohol). More high doses, even with a single dose, are harmful to the body.
Alcohol is formed from the breakdown of carbohydrates. Being a high-calorie substance, 1 g of alcohol provides 7 kcal and does not provide the body with nutrients. So, for example, 1 can of beer (330 g) contains 158 kcal, a glass of white wine (125 g) - 99 kcal, 20 g of cognac - 42 kcal, 40 g of whiskey - 95 kcal. The risk of health problems is minimal when consuming less than 2 conventional units (servings) of alcohol per day (1 serving is 10 g of alcohol). To reduce the risk of developing dependence on alcohol, it is recommended to abstain from its daily consumption.
Alcoholic disease (alcoholism) affects three main systems: cardiovascular (cardiomyopathy, arterial hypertension, arrhythmias, hemorrhagic strokes); gastrointestinal ( peptic ulcer, liver cirrhosis, rectal cancer, pancreatic necrosis, etc.); nervous system (neuropathy, vegetative-vascular dystonia, encephalopathy).
The disease can lead to the development of a deficiency of B vitamins (nicotinic and folic acids) and vitamin C, as well as minerals such as zinc and magnesium. The development of a deficiency is associated both with insufficient intake of foods containing these nutrients and with reduced absorption in the intestines, as well as with the interaction of nutrients and alcohol in the body.

11. Preference should be given to cooking foods by steaming, by boiling, baking or in the microwave.
Reduce the addition of fats, oils, salt, sugar during cooking. Choose a variety of products (fresh, frozen, dried), primarily grown in your area.
A variety of fresh and properly prepared food, without unnecessary additives, allows you to achieve the required completeness and balance of the diet.

12. Exclusive breastfeeding should be followed for the first six months of a child's life. After 6 months complementary foods are introduced. Breastfeeding can be continued up to 2 years. (The advice is addressed to pregnant women and breastfeeding mothers).
Breastfeeding is the best way to keep mother and baby healthy. Exclusive breastfeeding is sufficient for a child in the first 6 months of his life. Then complementary foods can be introduced.

Every day the popularity of proper, balanced nutrition among men and girls is increasing. After all more people strive to lead healthy lifestyle life, use healthy food, which will bring exceptional benefits to the body. Before embarking on a rational diet, it is necessary to find out the basic principles of a balanced diet, its foundations, plan.

Balanced diet

Briefly about the principles of rational nutrition

Thanks to rational nutrition, men and women have the opportunity not only to get rid of excess fat, but also to normalize the functioning of the body, give it essential minerals, vitamins, nutrients, reduce the chance of diseases. In order to this system gave positive results, it is necessary to find out the basic principles of rational nutrition, which include:

Energy value. This principle is to ensure that the energy value of food consumed throughout the day corresponds to that which is spent by the body. Only by reaching the equality of these two indicators, the result will follow.
Nutritional balance. If you limit the intake of fats, proteins or carbohydrates into the body, then you may encounter disturbances in the functioning of the body. Therefore, the principle is that animals should be present in the diet every day and vegetable fats proteins, complex carbohydrates.
Diet. This principle provides for the observance of meals on time. So, for this system it is typical to take food at the same time, while the number of meals should be 4-5. Before eating, you should not load the body with heavy food, so the last meal should take place no later than 3 hours before bedtime, while the food should be light and easy to digest.

By following the nutrition principles of this system for women and men who want to achieve weight loss, the result will be immediate.

Follow the diet

Rational nutrition and its basics

The basics of rational nutrition are very important for burning fat and getting in shape, for both men and women, so you need to familiarize yourself with them:

For a proper and balanced diet, the diet should be varied. By using this rule the body will be enriched with vitamins, microelements and nutrients, while it will be possible to diversify the diet.
The basics of a balanced diet include regular consumption of cereals, bread, vegetables and fruits. With the help of which you can eliminate the deficiency of vitamins, minerals and other elements in the body.
The body needs calcium and the best sources of calcium are dairy products, the fat content of which is minimal.
The minimum amount of fat should be present in the meat, so preference should be given low-fat varieties as well as fish and seafood.

Eat fish and seafood

The fundamentals of good nutrition focus on eating healthy and wholesome food, so you should refuse to cook it by frying on in large numbers fat. Instead, you need to fall in love with boiled, baked, comfort food, and change the creamy, sunflower oil olive, which brought the body more benefits.
Reduce use fast carbohydrates up to 5% of the daily diet is needed. Their use in more affect metabolic processes.
The minimum should be the use of salt and products in which it is contained. It is not recommended to consume more than 6 grams of salt per day.
Need to restore throughout the day water balance organism. For this, exceptionally pure water is suitable, the daily volume of which is 2 - 2.5 liters.
The basics of nutrition extend to the prohibition of alcohol.

Can't drink alcohol

Healthy food pyramid for weight loss

Features of rational nutrition and its basis for better perception can be depicted graphically - it will be a healthy diet pyramid. Having switched to such a diet, the body, on average, gets used to the use of that amount in a month. essential substances that it needs to function properly.

The pyramid consists of six points that you should definitely follow:

The pyramid provides for the consumption of no more than 10 servings of grain products per day. These include cereals, pasta.
The use of vegetables comes down to 4 doses. The most useful are fresh vegetables, but to add variety to the diet, they can be cooked by baking, stewing.
The daily consumption of fruits is a must. The healthy eating pyramid reduces their consumption to 2 servings per day.

Mandatory daily consumption of fruit

The menu should have a place for 5 - 6 tablespoons of vegetable and animal fat.
A special place is given to dairy products, the benefits of which are great for the body. When choosing dairy products, preference should be given to those with a minimum fat content. The Healthy Eating Pyramid recommends adding at least 2 servings of dairy products to your daily menu.
When compiling a menu based on the pyramid of proper nutrition, you need to take care of the sufficient intake of protein foods. Protein meals should be from 3 to 7.

Taking as an example the basis of nutrition, which contains the pyramid of healthy eating, the foundation for burning fat, putting the body and body in order for girls and men, is laid. After a month of such nutrition, the result will be noticeable.

Healthy eating pyramid

When to eat for weight loss

The diet for weight loss must be followed appropriately. Even if at the beginning of a balanced diet, girls and men may have difficulties, then after a month the body will tune in to this mode.

This mode is concluded at the time of eating. If the average number of meals is 5 meals a day, then you need to clearly set the time for each meal:

From 7 to 9 o'clock breakfast should take place, during which the body is enriched with complex carbohydrates.
From 10 a.m. to 11 a.m., a second breakfast is served, for which the best option is the first course or fruit.
From 12 to 14 hours most right time in order to eat lunch. Lunch should be complete, so you need to eat food, rich in proteins, carbohydrates and low fat content.

5 meals a day

From 15:00 to 16:00 - lunch time. Diet for weight loss in case of absence physical activity may exclude this meal. If sports are present, then as an afternoon snack you can eat fermented milk products, fruits.
Dinner must take place no later than 19:00. The main condition for this meal is its lightness, the minimum calorie content. To burn fat for girls and men during dinner, carbohydrates are prohibited.

The basic basics of a balanced diet and adherence to the regime will allow you to achieve weight loss in a month of weight without sports. If it is necessary to achieve rapid fat burning, weight loss, this nutrition system should be supported by physical activity.

Balanced diet

How to choose the right products

A weight loss nutrition program implies not only a timetable for meals, a nutrition plan, but also their combination with each other, which is extremely important to follow. By eating properly, the harm to the body caused by fermentation, the feeling of discomfort from an unsuccessful combination of products will be eliminated. In addition, following the system will achieve fat burning in girls and men much faster and more efficiently.

For separate power supply and food combinations, a table has been developed with which you can create a menu for burning fat for a week, a month, while the nutrition scheme will be varied, which will make it easy to follow the system. Table separate power supply looks like this:

main product	What is combined with
Fish and meat products	Vegetables, mostly green.
Cereals, beans	Greens, vegetables containing starch, sour cream, vegetable oil.
Eggs	Vegetables that are green in color and those that do not contain starch.
Milk	Doesn't match.
Cream, butter	Unsweetened fruits, berries, tomatoes, herbs. Vegetables containing and not containing starch, having green tint, grain crops, cereals.
Dairy products	It is combined with fruits, which have a high and medium sugar content, with vegetables, which contain starch, no starch, berries, nuts.
Cheese	With all kinds of vegetables, dairy products, berries and sour fruits, herbs.
Vegetable oil	It goes well with all kinds of vegetables, cereals, legumes, nuts, sour fruits, seeds.
Cereals, legumes	May be topped with sour cream or vegetable oil, vegetables and herbs.
Vegetables containing starch	Vegetables that do not contain starch, greens, vegetable and butter oils, sour cream, cream, dairy products, cereals and legumes.
Green vegetables, non-starchy vegetables, herbs	Perfectly complemented by all products, with the exception of milk.
Sour fruits, tomatoes, berries	Can be supplemented with sour cream, cream, butter, fruits and berries with an average sugar content, green vegetables, as well as those that do not contain starch.
Fruits and berries with medium sugar content	Combines well with fermented milk products, nuts, high sugar fruits, dried fruits, sour berries and fruits.
Fruits high in sugar	Dairy products, non-starchy vegetables, greens, herbs.
Seeds and nuts	It is good to combine with cereals and cereals, potatoes, dried fruits and those containing enough there is sugar, cheeses.
watermelon and melon	Combining is not recommended.

This table will help you understand the principles of separate power supply, which is used for rapid decline weight and getting a good result in the next month. Based on it, it is easy to make a plan and follow it.

Separate nutrition for weight loss

Proper nutrition for weight loss women and men

The basics of nutrition for women and men who want to lose weight do not have striking differences, except for the amount of fat, proteins and carbohydrates consumed.

For men who want to achieve fat burning, rapid weight loss, fat, protein and carbohydrate intake is calculated based on body weight, height and age. As a rule, for women, these figures are 20-25% lower.

Modern nutrition systems for men and girls, which are designed for rapid fat burning, weight loss, are based on the following rules:

It is necessary to follow the dietary schedule, eat food on time.
The daily calorie content of food for men is about 2500 calories. For girls, this figure should be 20% less.
Proteins, fats, carbohydrates in the menu should be present regularly.

2500 calories should be consumed by men

When compiling a nutrition plan for weight loss, it is necessary to consider ways heat treatment products. For proper nutrition, the best option for cooking is steaming, baking.
The rules also apply to the exclusion of alcohol from the diet, junk food, in particular, oily, spicy, overly salty.
The use of clean water is at least 2 - 2.5 liters.

The diet for weight loss must be set for the entire time of the diet, if it lasts a month, then exactly the same amount and you need to follow the nutrition plan. First you need to make a menu for weight loss not for a month, but for a week, in order to look at the reaction and condition of the body. In order for the system of separate proper nutrition to give results, the menu for the week must be thought out carefully.

A plan for a proper nutrition system for weight loss, which is suitable for both girls and representatives of a strong position, presents a menu for a week. A healthy eating plan looks like 5 meals a day. certain time. For a week of proper nutrition, you can achieve a slight burning of fat and improve the condition of the body.

Sample menu:

Oatmeal porridge cooked with water and fresh or dried fruit. Fat-free kefir with banana. Shchi with fresh cabbage, steamed chicken cutlet and grilled vegetables. Muesli with natural yogurt. Boiled fish and fruit salad.
Buckwheat porridge with milk and fruits. Fat-free kefir. Chicken bouillon, lean beef stewed cabbage. Fruit salad. Bran cookies. Low-fat cottage cheese mass with raisins.
Steam protein omelet with vegetables. Fruit yogurt. Fish broth, baked fish with vegetables. Fruit curd. Steamed chicken breast with stewed vegetables.
Muesli with natural yogurt, fruits. Sandwich with vegetables and ham. Chicken soup, lean veal and vegetables. Fruit salad dressed with natural yoghurt. Spaghetti with hard unsalted cheese.

Muesli with natural yogurt

Dairy rice porrige with dried fruits. Muesli with nuts. Borsch on vegetable broth, chicken breast with vegetables. Cottage cheese with a minimum fat content, nuts. Fish baked with vegetables.
Fat-free kefir with bran, fruit. Juice from fresh vegetables. Soup in fish broth, baked fish fillet with vegetables. Yogurt with dried fruits and nuts. Steak with veal and grilled vegetables.
Cottage cheese casserole with nuts and candied fruit. Fruit salad. Mushroom soup, chicken with rice. Cheese sandwich, fat-free kefir. Sour cabbage and veal.

Adhering to such a system for the first week you can get good results. For men and women, portions should be calculated based on their weight and the desired end result.

In order to be slim, healthy and beautiful, you need not only to breathe clean air, drink clean water, but also eat right. Therefore, each of us is simply obliged to know the basic principles of rational nutrition.It is rational nutrition that contributes to proper development, normal life promotion of human health and disease prevention.

Three basic principles of rational nutrition

They are made up of three components:

Energy balance;
Nutritional balance;
Proper diet.

1). The essence of the principle of energy balance

It says that energy value each product can be measured in calories, just like a person's energy expenditure. Energy costs are not the same different people, since they depend on gender, profession, age and physical activity of the individual. Women spend on average about 10% less energy than men. In the elderly, with every decade of life, energy costs are reduced by 7%. Representatives of mental labor spend energy on 2000-26000 kcal per day, and workers engaged in hard work, or athletes - 4000-5000 kcal.

The meaning of the principle of energy balance is that the amount of calories consumed by a person for a certain period (for example, a day) should not exceed the amount consumed during the same time.

2). The principle of balance

Another of the basic principles of a balanced diet is its balance. The main building material for our organs is protein. Without it, hormones, enzymes, vitamins, antibodies are not produced. Fats are especially valuable in terms of energy. Carbohydrates are a fuel and a source of fiber needed for digestion. The principle of balance suggests that the body for normal life is replenished with proteins, fats, carbohydrates in a certain ratio.

Based on this, a rational balanced diet is provided with the necessary daily caloric content when taken:

proteins - in the amount of 60-80 g;
carbohydrates - 350-400 g, of which 30-40 g of simple carbohydrates should come, and dietary fiber - 16-24 g;
fat 60-80 g.

The body should receive 1 g of protein per day per 1 kg of weight. For example, weighing 70 kg, you should get 70 g of protein per day. This protein should come from half plant origin, obtained from cereals, seeds, potatoes, pasta, nuts, mushrooms. Protein of animal origin should make up the second half - it must be obtained from meat, fish dishes, as well as from cottage cheese, cheese, eggs.

The same is the daily need of our body for fats - 1 g of fat per 1 kg of weight. Fats should also be of both vegetable and animal origin, they should come in a ratio of 50 to 50. For example, sausage, for example, doctor's, is a source of animal fat, with a piece weighing 100 g, you can satisfy the daily need for it - 30 g.

As for carbohydrates, 55-57% of them are required per day, most of them are the need for complex carbohydrates, simple (i.e. sugar) the body needs less. It is well known that simple carbohydrates are better absorbed. They contain honey, jam, various sweets, sugar. Fiber, without which digestion is impossible, is complex carbohydrate. It is very important to eat sources of fiber: bread, cereals, potatoes, legumes, vegetables, fruits.

3). Meals according to the regime

Rational nutrition can be carried out by observing some simple, but very important rules:

fractionality (from 3 to 4 doses per day);
regularity (always at the same time);
uniformity;
the implementation of the last meal - no later than 2-3 hours before going to bed.

Rational nutrition can be depicted as a pyramid. With its help, you can limit your fat intake (in descending order) and create a balanced diet.

Healthy eating rules

Eat more food rich in fiber - it regulates digestion, reduces the absorption of fats, lowers cholesterol.
Do not forget about proteins, they form muscles, hormones and enzymes.
In the morning you need to eat more, in the evening less, because the metabolism is more active at sunrise, and at sunset it is more sluggish.
Food should be taken little by little and often;
Useful rejection of canned and refined foods;
Skip reading or watching TV while eating. Attention should be focused on food intake, which should be chewed thoroughly.
Physical education should be done regularly to ensure intensive processing of fat and not lose muscle mass.

If the basic principles of a rational balanced diet are not observed, a deficiency of certain substances in the body may appear, which is often signaled by gastronomic vagaries. Compliance with the rules of rational nutrition will help you lose (or maintain) weight without harming your health, bring your body and spirit into balance.