Hearing the term "healthy eating, " the vast majority of ordinary people grimace imagine steamed broccoli as well as the dull evenings that a raw carrot dinner "throws up. "In fact, a healthy diet involves many more foods, many of which are bright and delicious.
To understand what a proper diet should be, read the official recommendations that the Institute for Nutritional Research has long developed. In order not to get tired of studying this document, here are the main points, reducing them to 10 tips for proper nutrition.
Lot number 1. Alcohol
Oddly enough, proper eating doesn’t need to completely exclude alcoholic beverages from your diet at all. However, the following recommendations should not be considered as a minimum required dose of alcohol - the notion of "required amount of alcohol" is essentially unfounded.
If you’re interested in how much wine or beer you can consume without fear for your own health, the answer is simple - more than 20 grams of alcohol a day. If this is translated into "more humane" alcoholic beverages, an incomplete bottle of beer (450 ml), a sip of vodka ("50 grams") or a glass of wine (170 ml) is obtained.
This is the amount of alcohol that can be ingested daily without fear of shaking your body. In addition, if you can’t imagine your day without a bottle of beer (up to 0. 33), you should have at least one "sober day" a week, of course, if you follow the above dosage, otherwise you don’t have to have a "sober day" anda narcologist.
Article number 2. Proper weight
Try to maintain your optimal weight. Despite the variety of ratios and rules by which the "correct" weight is calculated, medicine only recognizes something like the Quetelet Index, which can be calculated by dividing the weight by the square of the height. For example, if the height is 178 cm and the weight is 80 kilograms, we get the following: 80 / (1, 78 * 1, 78) = 25, 25. This number indicates that a person is slightly overweight.
In particular, the Quetelet index in the range of 25 to 29 indicates overweight, and indicators of 30 and above indicate overt obesity. If you decide to reach the right weight, try to choose a diet and exercise that will help you lose between 500 and 800 grams per week. Otherwise, you risk your health.
Lots 3 and 4. Salt and sugar.
If a healthy diet is the goal, it is best to eliminate excess salt and sugar from your diet. The daily salt intake that a person can consume without compromising health (and even beneficial) is 6 grams. Translated into "more humane" measures - a teaspoon with a small slide. As for sugar, it is somewhat more difficult to control its amount as it is found in excess in many foods. Try eating less sweets (your teeth will thank you) and drink mineral water instead of various sugary soft drinks.
Article number 5. Fats
The fact that it’s better to exclude fatty foods from your diet probably won’t surprise you, but it’s not all that simple here. The situation is that in addition to ordinary fats, foods are saturated with so-called fatty acids, which are the basis of these fats. You may have noticed that many nutrition experts recommend replacing vegetable oil, such as olive oil. Despite the accumulation of vegetable fats in both products, there is a big difference between them, and that lies precisely in the fatty acids.
- Monounsaturated fatty acids are found in rapeseed, vegetable and peanut oils. Not only are they harmful, but they are also beneficial because they lower cholesterol. The amount of products containing these acids should be at least 10% of the daily diet, the menu should include salads with olive oil;
- Polyunsaturated fatty acids are found in sunflower oil, fish and many spreads. The usefulness of these acids is somewhat lower, but they should also account for about 7% of the materials consumed;
- Saturated fatty acids are found in hard margarines and butter. Their consumption should be kept to a minimum.
Point 6 Meat
A healthy diet means a significant reduction in meat consumption in order to lose weight and maintain a healthy body. In particular, try not to eat pork, fatty beef and lamb. The protein needed to build and maintain muscle can be obtained safely thanks to legumes (soybeans, peas, beans, etc. ) and fish and poultry.
If you do eat red meat, keep in mind that your daily intake of this product should not exceed 80 grams according to the recommendations for a healthy diet. Otherwise, you run the risk of "looking for" not only overweight, but also coronary heart disease or even cancer.
Article 7 Dairy products
To maintain weight loss and fitness, your daily diet should simply include dairy products: directly milk, kefir, and low-fat yogurt. These recommendations should be followed strictly by women, children and adolescents.
If you are lactose intolerant or otherwise unable to consume dairy products, try to supplement your calcium from alternative sources such as fish or leafy vegetables. In particular, the high calcium content of these vegetables can be easily identified by their dark green color.
Article number 8. Fruit
In addition to the right amount of vitamins, fruits can also provide a number of extremely useful and necessary substances, the point is to know what fruits you eat so you don’t gain weight. Fruits in particular contain a variety of antioxidants, folic acid, and iron and minerals. Consuming 400 grams of fresh fruit a day can multiply the risk of cardiovascular disease, atherosclerosis and high blood pressure. It is important to note that fruits are the most appropriate source of vitamins and cannot be replaced by capsules from the nearest pharmacy. 7-10 kilograms can be dropped in ten days on a fruit diet.
Article 9. Bread, potatoes and pasta
Although many dieters recommend omitting flour products and potatoes, keep in mind that these products are great for getting the dietary fiber you need for your body, as well as minerals and many vitamins. Proper nutrition means that about half of our daily diet consists of these foods, and the starch in them contains many times less sugar than even a small amount of alcohol.
Item No. 10. Balance
Remember that proper nutrition cannot be monotonous. Proponents of monodiasts and theories that a single product can provide the body with all the necessary substances because human health cannot be maintained by consuming a single thing are greatly mistaken in part.
Proper nutrition should simply be varied, so if you decide to choose a monodiet, consult your doctor carefully to make sure this idea will be beneficial rather than harmful.