We all want to be healthy and prevent ourselves from developing various diseases. But is this possible, and if so, how? The answer is very simple.Proper, varied nutrition is the key to the coordinated functioning of the whole body, and therefore the basis of human health.
A properly formulated diet prevents the appearance and progression of excess body weight, blood lipid disorders, arterial hypertension, and gastrointestinal motility disorders, which are risk factors for many diseases.
Principles of healthy eating:
Energy balance.
Balanced diet in terms of the content of essential nutrients.
Low fat content and an optimal ratio of foods containing saturated and unsaturated fatty acids.
Reducing table salt consumption.
Limiting simple carbohydrates (sugars) in the diet.
Regular consumption of vegetables and fruits.
Eating whole grains.
Excessive calorie intake in combination with insufficient physical activity associated with the mechanization of work and everyday life, the “step-by-step” availability of relatively cheap high-calorie “fast food” products lead to impaired fat metabolism and the appearance of excess body weight. A balanced diet means the optimal ratio of individual components in it (in which proteins provide 10-15%, fats - 20-30%, and carbohydrates - 55-70% of calories), as well as the content of a sufficient amount of vitamins and minerals. Proteins are the main “building material” of the body; they participate in the synthesis of hormones, enzymes, and immunoglobulins. Each gram of protein provides 4 kcal of energy.
Proteins from animal products have greater nutritional value than plant proteins, as they contain some essential amino acids that are not synthesized in the human body.
Among plant products, proteins from legumes (peas, beans, lentils) and nuts have the greatest biological value. It is recommended to combine products containing animal and vegetable protein in a 1:2 ratio.
Fats give us the maximum amount of energy - 9 kcal per 1 gram. They are also part of cell membranes and serve as a source of fat-soluble vitamins necessary for the normal functioning of the body: vitamin A (in butter) - for growth and vision, vitamin D (in fish oil) - for phosphorus-calcium metabolism, vitamin E (in vegetable oils) - for antioxidant protection. The diet should contain both animal and vegetable fats, rich in unsaturated fatty acids, which prevent the deposition of cholesterol on the walls of blood vessels. When using vegetable oils, remember that they are as high in calories as animal fats.
Carbohydrates are the main “supplier” of energy for the body, although, like proteins, they provide only 4 kcal per 1 gram. But this is made up for by their quantity: normally, the consumption of carbohydrates should be 4 times more than proteins or fats. Moreover, the bulk of them are complex (or slow) carbohydrates: cereals, bread, pasta, vegetables, fruits.
At least half of cereals and baked goods should be consumed as whole grain products. The cell membranes of whole grains supply the body with B vitamins, which are involved in metabolic processes and are necessary for the normal functioning of the cardiovascular and nervous systems. In addition, such foods are rich in dietary fiber (fiber), which regulates the motor function of the gastrointestinal tract and promotes the elimination of cholesterol.
The daily intake of vegetables and fruits is at least 500 g (excluding potatoes). They contain dietary fiber (the largest amount is in legumes - beans, peas), vitamins B, C, and minerals. Apricots (including dried ones), raisins, and apples are rich in lipotropic (fat-breaking) substances, potassium and magnesium. All fresh, frozen, dried, canned fruits and vegetables without sugar are healthy. Boiled vegetables are good in salads, vinaigrettes, soups, side dishes and other dishes. As for desserts, you can easily afford jelly and fruit salads.
Simple carbohydrates (glucose, sucrose, fructose, lactose) should be limited. They not only significantly increase the caloric content of the diet, but also stimulate the production of insulin, which promotes the conversion of sugars into fat and its deposition. In the diet, the amount of simple carbohydrates should not exceed 10% of the total carbohydrate foods.
Remember, a person is what he eats. Eat healthy!
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