Pomirne zbalansovannya eating. Why do people eat in a balanced way and why is it important for the human body
Vitamins and minerals. All of the ingredients may be present in the body in the required amounts. The very same eating is called balanced, it ensures that the human body functions properly.
What is so balanced eating
Balanced eating- Tse eating, which provides the body with the necessary food speeches for you in the correct spiving. Vіdpovіdno up to today's manifestations, the vitality of the organism of a person is correct to lie down in the form of pretreatment of singing mutually among various factors of eating, skin from which I take part in the exchange of speeches.
The problem of the adequacy of eating people to their needs began to be continued for example 19th - on the cob of the 20th century. Until what hour the warehouse was mostly built food products, in recognition of the irreplaceable components of this, a fundamental investigation of the processes of over-etching, soaking and assimilation (acquired by the body) of food speeches in the body of a person was carried out.
The basis of the concept of balanced eating is the presence of staleness between the conquered and the stage of balancing the chemical warehouse. Of great importance are the irreplaceable components of zhzhі (harchovy speech, which cannot be absorbed in the body) - irreplaceable amino acids, polyunsaturated fatty acids, which enter the warehouse of fats, vitamins and mineral speech.
Proper spіvіdnoshennia in eating the main ingredients
The diet is practical healthy people with average physical stresses, the optimal ratio of proteins, fats and carbohydrates is close to 1:1:4.5. It spryaє the maximum satisfaction of the energy and plastic needs of the human body. However, with increased energy and increase in the connection with calorie content, the amount of protein in the niy protein is too short, with a greater amount of fat and carbohydrates. Before protein may fall 12–13% of the total caloric content of the diet, a portion of fats - close to 30%.
The main budіvelny material - protein
Great value may be correct in the presence of amino acids in the food protein. Apparently, all proteins are made up of amino acids, which are subdivided into indispensable (the body does not synthesize them) and substitutions due to the food value. The protein, which is the best of all the irreplaceable and substituting amino acids in the optimal spivation (ideal protein) for eating, does not grow in nature. Ale proteins of animal origin (meat, ribeye, birds, eggs, milk) to avenge all the essential amino acids in the ratio close to optimal. Tse zvani povnotsіnі proteins.
Roslinnі proteins є nepovnotsіnimi, oskіlki vmіst they have one, two or more essential amino acids 
significantly lower, lower for an ideal protein. For example, coy proteins are characterized by a decrease in the amount of methionine and threonite, in the proteins of dormouse the amount of lysine, methionine and threonine is reduced.
Knowing the optimal levels of amino acids in the diet allows you to evaluate the actual consumption of the population and the ways of rationalization, as well as to establish the norms for consumption in the protein of the fallow in the yogo amino acid warehouse. The additional need for the body to lie in the protein in the protein is the following: the lesser the higher the protein is, the more the protein is reduced, the more the norm is to blame, the closer the protein is to the ideal protein, the norm is the lower (theoretically close to the ideal protein) man in the doba).
Fats are also needed for the life of a person by the body of a person
Fat due to become an average of 33% of the total calorie content. Ale for different climatic minds needs a difference in the amount of fat in hedgehogs: in pivdennih areas - close to 27-28%, in pivnіchnyh - 38-40%. The most significant are the linoleic olis, because they contain a rich amount of polyunsaturated fatty acids, as well as phospholipids, which are necessary for the restoration of clitin and internal cellular structures. It is recommended that the oily olives become less than 30% of the total amount of fats in the food diet of a person.
Polynon-saturated fatty acids enter the warehouse of cellular membranes, internal cellular membranes. The stench is infused by the body for the synthesis of biologically active speeches.
Carbohydrates - dzherelo energy
In the carbohydrate part of the mealy diet of people, there is always the presence of ballast speech, or so the name of the mealy fiber, which is made up of cellulose. Qi fibers are not re-etched into duct-intestinal tract, but to take yoga to normal functioning, and they can also take toxins on their surface, re-drinking them.
All carbohydrates are subdivided into simple zukri (all malt and zdoba) and folding carbohydrates (vegetables, fruits, cereals). The first ones are recommended to live as little as possible (not more than 50-100 g in a supplementary diet), others - as much as possible. Folding carbohydrates are freely distributed in the intestines on a simple basis in carbohydrates and є cherelom energy, even simple carbohydrates are immediately soaked into the bloodstream, suffocating the body of the viroblyat large number insulin (a hormone that sprays glucose into tissues).
Vitamins and minerals
It is very important for the promotion of health, practicality and dovgolittya to have a sufficient amount of vitamins and minerals in the diet. The number of ingredients found in the body is more important with vegetables and fruits, but they are also found in other products. The amount of vitamins in products decreases with savings, so it is recommended to take vitamin-mineral complexes.
Zbalansirovanie kharchuvannya bazhano dotrimuvatisya all life.
Galina Romanenko
The setting of women and men to their own figure is trochic. If the half is beautiful to watch the figure, follow the highest dietary recommendations and wait for the plastic surgery, the person will be put to the richest simpler.
So, a few people today periodically work out on simulators, but more importantly, after the robots sit in front of the computer with a couple of cans of beer. Therefore, balanced eating is far from being dermal, wanting a savory taste. Ale is savory - tse korisno.
A lot of people, especially hardened bachelors, do not get confused by the preparations of їzhі, but buy ready-made drinks, as they often do. slunk-intestinal disease, obese. It is for this reason that it is balanced and properly eaten according to the state of belonging. The principles of similar eating of the troch are stale in the way of a person's life. It is important that a person goes in for sports, that his robot is tied to a sedentary office activity, that he wants to lose weight, that he simply tries to keep fit.
General principles of balanced eating
The main principle of a balanced diet is the introduction of brown energy products, and to establish a clear schedule of basic food intake. A balanced menu can be based on exclusively brown colors, so that a sufficient amount of various microelements and vitamins can be avenged. The best products, in terms of a balanced diet, are vegetables, pisni varieties of ribs and meat, dairy products with a low fat content, salads, cereals, peas, fruits, corn, beans.
Dekіlka rules of a balanced living system
- The diet should be thought out in such a way that the wine should be filled with a sufficient amount of protein, fat, and carbohydrate (1:1:4 is sufficient).
- It is necessary to live in stiltki їzhі, skіlki calorіy you can vibrate the body by stretching it.
- The basis of a balanced meal is to establish three main and two intermediate ones, but it is impossible to go beyond the additional calorie content.
- The diet is guilty of constant change, so that the new one will have different products, so let’s get lost in the absence of any microelements.
- In a healthy diet, the obov'yazkovo is due to the presence of grub fibers or cellular tissue, which are pleasantly absorbed by the functions of the organs of the PCT, reduce etching, and cleanse the intestines. Vegetables, cereals, whole grains, legumes, berries, and fruits can be praised to the cellar.
- For a balanced meal, it is important to keep the kitchen salt sparse, as a result of the increase in hypertension, and it is recommended to drink less iodized product.
- The human body cannot fully function without fats, but its quantity in the diet must be minimized in order to eliminate the development of myocardial ischemia, atherosclerotic vascular lesions. Cook the product better in the oven or steam, and the axis of the grease in the prepared їzhi is better not to beat.
- As a balanced meal zastosovuetsya with a method of losing weight, it is necessary to minimize the reduction of tsukra. You can replace fruits with fruit, if you like, otrimavshi at the same time additional melancholy for the body.
- It is necessary to minimize alcohol, which is a high-calorie product, which will stimulate your appetite, in order to destroy the system of a balanced diet.
- It is necessary to lose weight in kilograms, the diet should be grounded on a reduced minimum number of calories, and with the normalization of the weight of the body, it is possible to start a completely balanced meal.
Nutrition regime
Dotreatment of the drinking regime to an indistinguishable part of a similar system of living, shards of water will ensure the removal of toxic and slag deposits, reduce the incidence of pathological heart disease, speed up the exchange process. A mature person needs to drink about 2 liters of water by stretching. With the introduction of caviar, tea with the addition of milk and zucru, licorice soda, juices, it is necessary to remember that you drink high zmіstom calories.
Zagalom the system of a balanced diet delivers close to a second liter of milk with a minimum fat content. Crimea is just water, you need to drink green tea, mineral water, natural fresh juices, only obov'yazkovo vrakhovyte your energy value.
How to eat for people who will engage in heavy physical activity and sports
Vysnazhliva physical training will require a full-scale high-calorie eating (the additional norm is close to 3.7 thousand kcal), so that a person can save his physical form and not waste the consumption of kilograms. You can balance a high-calorie diet. For whom it is recommended to eat porridge with meat, eggs, kava, sandwiches with cheese, olives. The day's reception is guilty of obov'yazkovo including meat soup with importantly low-fat varieties for chicken meat or yalovichini. In another way, it is also necessary to include yalovichina or chicken meat, for example, stewed potatoes with meat chips, a steam cutlet or meatballs. For addition to another season, you can take a vegetable salad with a chopped egg.
To the human body for a healthy diet, it is necessary to have legumes, to that, in the menu of the day, you should eat peas, kvassoli or beans (soups, cereals, canned vegetables and others).
For the evening, for people, whose activity is connected with a suspenseful practice, I recommend balanced eating to eat chicken chi riba with boiled chi baked with mashed potatoes and green peas. You can supplement such a supper with tea, toast and sandwiches. Don’t forget about the dietary regimen, which includes close to two liters of great water and a liter of other drinks for a kshtalt of herbal tea, jelly or kefir, which is pleasantly poured into the pickling process.
Athletes, on the basis of the average statistical representatives of the strong half, it is important to increase the use of protein products, the main focus in them is on the smut, for the growth of these types of proteins themselves. Not less important for athletes is carbohydrate intake, as it is the main source of life energy, necessary for training. Fats for sports are also needed, but rather save their growing varieties for olive oil and other olives. І not varto їsti before training, or immediately after a new one, it is necessary to recuperate for a year or two.
How do people eat from a sedentary robot
Every day a person is engaged in an important physical activity, his body needs a high-calorie diet, which ensures high energy consumption. If, however, in a similar rank, an average statistical office practitioner will be eating, who is engaged in a sedentary low-rise work and uses less energy, then he will be threatened by obesity and the health problems that are characteristic of him. An average office worker of a person who is actively spending time at work has enough money for living no more than 3 thousand. calories. Therefore, for a snack, such people are recommended to take an egg with bacon, or a salad made from chicken cowbass, eggs, ogirkiv with sour cream dressing. With a drink on the snіdanok, it’s better to see the victory of the kavi, having її a sandwich with a fish or a toast.
In order to maintain a normal diet or lose weight, people are recommended to spend a healthy day without meat.
On obіd zbalansovanný kharchuvannya recommend cholovіkam, yakі engaged in office work, є veg broth or soup with a trigger. Like a friend, the potato mashed potatoes with boiled chicken or a couple of sausages. Additional insults are recommended with tea (grass and greenery), sandwiches and toast. Supper for people with a low-quality way of life, bazhan with vegetable stew or stewed cabbage with boiled meat. A couple of years before bedtime, sirna masa is allowed with low-fat sour cream, kefir, which is pleasantly indicated on the pickle. During the day it is necessary to drink at least 1.5 liters of water. The main meals are allowed to share a snack with vegetable salad, toast, drink tea.
Like a balanced meal for people, to lose weight
Statistics unfavorably show that during the day, more and more people of the human population suffer from obesity and related pathologies. Far from everyone is fit for live, what you see, that stench is forced to sit on diets, go in for sports. How to balance your diet in order to lose weight? Practice shows that with a sedentary robotic person it is sufficient to reduce the additional calorie content to 2 thousand. kcal, then the weight of the fat mass is more gradual to go and to get rid of obesity in an hour.
A dietary menu for 2000 kcal is served with two mlins with minced meat filling, you can replace them with eggs or an omelette made from black bread. A cup of kawi is allowed for consumption, but until the coming day, this drink can no longer be consumed. Borscht or borscht without obsmazhuvannya ovochіv with addition of low-fat meat is suitable for dinner. Recommended on a friend greek groats with steam meatballs, cabbage or tomato salad. Obid can be washed down with compote, and then it is recommended to drink pure water.
Balancing the diet of transferring the introduction of only low-fat meat on the kshtalt of the pisnoy yalovichini, chickens, as well as the overworld poisoning with alcoholic beverages, fatty meat lead to obesity, problems with potency, liver and cardiovascular pathologies.
Like a supper, be like porridge on the water with stewed fish. Sirna masa is allowed with some fruit. During the evening drinking, you can drink low-fat kefir and unsalted tea. On the day between the main ones, a sandwich with olive oil and tea, salted with honey is allowed. For doba, it is necessary to drink less than 1.5 liters of water. In general, eating is balanced with the method of human weight loss based on the fact that:
- Snіdanok directing for the security of human energy until the evening, to that wine can be accumulated from products, to avenge the large amount of carbohydrates (25% of the total amount of additional calories);
- For lunch, it’s best to go for a protein hedgehog with the necessary amount of fat (50% of calories);
- In the evening, I will again see a change in carbohydrate intake, but only in smaller quantities, lower amounts (25% of calories from the additional norm).
Prompted by a similar rank, the diet will saturate the fattening kilograms, and the body will take sufficient energy security.
Significant features of the human diet
The human body cannot fully function without protein, so the human body needs meat, fish. It’s rich who can’t show his life without meat, but it’s not necessary, the shards of the creature’s whites are unacceptably signified on a person’s libido and practicality. People with lack of protein are often weak to depression, suffer from malignant weakness, chronic nausea. As you can see, protein hedgehog is rich in zinc, which is necessary for the conversion of testosterone. If a person has a defective hormone, it can lead to a decrease in the state cravings, bezpliddy, impotence.
The system of eating was balanced with a varied and correct diet without zayvih fats and shkіdlivih grub additives. To that person, who harchuetsya zbalansirovanno, to secure for himself the power of that health for a long time.
For the normal functioning of the human state function, in order of protein, omega-3-acids, zinc, folic acid, selenium, and vitamins are necessary. Therefore, strong support is necessary for the day to eat seafood for kshtalt squid, oysters, shrimp, catfish. Korisno for human body ollyana oliya, bakery mills from coarsely ground hogweed, peas, in which rich zinc (especially hairy ones) is hidden.
It is impossible to resist with fruit and vegetable herbs, which are pleasantly indicated on the etching and exchange of speeches. Orange or red fruits are especially valuable for the human body, rich in lycopene - an antioxidant cerecha, which protects the body from the pathological state of the sphere and cancer. I, of course, like alcohol! The maximum allowance is a kelikh of wine or a glass of cognac for the day. Eat balanced and healthy, I won't let you down!
Modern people in an unfriendly environmental situation, swedish and strained rhythm of life are increasingly concerned about the importance of maintaining the rules of healthy and full-fledged eating, about yoga having poured into the camp of health. What is such a balanced meal and why is yogo the essence?
Balanced eating- Tse pevne spіvvіdnoshnja komponentіv kharchuvannya in ration. In the body of a human being, there are essential components - high amino acids, mineral speech, vitamins, polyunsaturated fatty acids, those essential components that are synthesized from the smaller warehouse diet of eating - proteins, carbohydrates and fats. Full meal, which includes all the necessary elements, ensuring the development of the body, the correct growth, preservation of practice and health.
Indispensable components, which are not synthesized in the body, can be found up to a little less. Incorrect spontaneity due to replacement components leads to dysfunction of compensatory mechanisms, development of unacceptable changes, damage to enzymatic systems, exchange processes, development of various pathologies in the body.
The ratio between carbohydrates, proteins and fats for people who lead a low-volume way of life, may be 3:1:1, and from average physical activity - 4:1:1. For a person who is engaged in an important physical practice and sports - 5:1:1.
Balanced eating is safer normally rozumov physical development young organism, saving and improving immunity, increasing the resistance of the organism to ailments and other negative factors of the diseased environment.
Principles of balanced eating
- Energy performance. For the life of a person, energy is needed, as the body transforms the food products. The amount of energy that comes with it is to blame, but the equal amount of energy is spent. It is necessary to gradually increase the proportion between the components of life, so that the amount of calories is trimmed under control, and also, the weight of the body is reduced.
- Pidrakunok calories. If the balance is to be taken care of smoothly, then the greater the exact amount of calories necessary for the body to give rozrahunok for the Mifflin-San Zheor formula.
For people
10*(weight in kilograms) + 6.25*(length in centimeters) – 5*(width in rocks) +5
For women
10*(vaga) + 6.25*(proportion) – 5*(vіk) – 161
Reducing the value of calories for a person from the average level of activity in work and life. - Accept hedgehog. The total number of calories can be divided as follows: 25% for meals, 50% for meals, 25% for dinner. Snіdanok is guilty of including foldable carbohydrates and proteins.
- Planning of physical advances. Sport brings the processes of metabolism. Particularly effective will be busy evenings, because. the exchange rate of speeches is reduced until the end of the day.
It is necessary to drink homeland with rosemary 30 ml per 1 kg of water. Drink natural and fresh juices, morsi, green tea, clean water, you will be more likely to enjoy the gas. Eat fully and engage in physical adventures, and you will not only save your figure, but increase your life strength.
