How to balance nutrition?

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Our time is characterized not only by fabulous technological progress, but at the same time by a mass of diseases that have simply become the norm for the average person. Where do problems with excess weight, malfunction of internal organs, chronic fatigue come from? Many appear, no matter how trite, because of the wrong diet. How to balance nutrition?

Determining what the ideal ratio of ingredients will be for you is quite difficult. Each person has features: physique, lifestyle, age, weight, etc. However, within certain limits, it is certainly possible to balance nutrition. You can even do this yourself. It is important to know the correct ratio of nutrients in the diet. Proteins should account for about 30-35% of the daily menu, carbohydrates - 35-40%, fats - 25-30%. This balance must be maintained.

In addition to the fact that a balanced diet (proteins, fats, carbohydrates) is very important in terms of the percentage of these parts, compliance with the rules of intake is no less importantfood. It is very important that single portions are not large. At the same time, you need to eat at least five times a day. Then you will not feel hungry, and metabolic processes will be carried out much faster.

Every morning should start with a full hearty breakfast. To balance the diet, you need to eat almost immediately after waking up. At this time, the body needs new energy. If you do not provide him with food, he will perceive this as a stress factor and begin to slow down metabolic processes and accumulate "vital reserves" in the form of subcutaneous fat. This negatively affects both he alth and figure. The best choice for breakfast is porridge. Cereals contain complex carbohydrates and B vitamins. Dinner, on the contrary, should not be dense. In the evening, metabolic processes slow down.

To balance the diet in terms of protein content, you must definitely eat meat (preferably lean veal, poultry) and fish. The he althiest fats are found in fish. Mayonnaise, sauces, salad dressings, margarine and gravy should be discarded. Also, do not forget about fermented milk products - kefir, cottage cheese, yogurt, etc.

It is good to eat as many high-fiber foods as possible. These include brown rice, wholemeal bread, most vegetables, raspberries, prunes, nuts, dried apricots, etc. And well-processed foods are best eaten in small quantities (buns, white bread, pasta, polished rice).

To make it easier to follow these rules, you can composea diet that implies a balanced diet for a week. On average, a person needs 2200 kcal per day. This figure needs to be adjusted taking into account the characteristics of your body and lifestyle (mobile or not). Using the calorie table, it is easy to calculate how much energy you plan to consume per day. A sample menu might look like this.

1st breakfast:

1. Oatmeal without oil.
2. Boiled egg (one).
3. Vegetable salad.
4. Ginger tea.

2nd breakfast:

1. Persimmon.
2. Apple.
3. Tea.
4. Crackers.

Lunch:

1. Fish (one hundred grams).
2. Vegetables.
3. Cinnamon tea.
4. Boiled meat.

Snack:

1. Nuts.
2. Water.
3. Low fat yogurt.
4. Pomegranate juice.
5. A few loaves.

Dinner:

1. Cheese without bread.
2. Cottage cheese (low fat).
3. Kefir with cinnamon.
4. Tomato juice.
5. Fruits.