Rational diet and nutrients for the body
Throughout life for human nutritionProteins are necessary, they are the main component of any living organism and are used for the constant formation of new tissues and cells. In general, proteins are contained in products of animal origin: in fish, eggs, meat, milk. Vegetable products contain more valuable proteins in some cereals: rice, buckwheat, oatmeal, legumes, as well as potatoes and vegetables.
The main source of energy for the bodyAre fats. Its nutritional value depends on the content of vitamins in it. The most useful products that contain this useful substance are sour cream, cream and butter. They are easily absorbed by the body and contain vitamins A and D. Difficult to digest the refractory fats that are present in foods such as pork, beef and lamb fat. A very small amount of fat can be found in vegetables, fruits, potatoes, nuts, seeds and in some cereals. Vegetable fats are also needed for the body, they are found in sunflower, soy, peanut, olive and other oils.
The main sources of energy are carbohydrates. They are contained in starch (potato, rice, wheat), which is a part of a large number of food products: bread, potatoes, cereals, sugar, vegetables, fruits and fruits. Most easily the body absorbs various types of sugar, which are contained in berries, beets, carrots, fruits and honey. But do not forget that an excess of carbohydrates can lead to obesity.
Vitamins are needed by the body every day, soAs without them all the proteins, fats and carbohydrates obtained will be used incorrectly. A person without vitamins will constantly feel fatigue, drowsiness and weakness, and immunity will also deteriorate and the activities of various organs will be disrupted. The greatest value for the body is vitamins A, B, C, D. They can be found in products such as bread, meat, cereals, potatoes, greens, fresh vegetables, fruits, fruits, milk, eggs, fish and so on.
Various mineral salts also play a greatRole for a human organism. The most important of them: calcium, iron, phosphorus, potassium magnesium, iodine, chlorine, copper, sodium. The lack of these substances leads to disruption of the activity of tissues and organs.
For any organism the most rationalIs a four meals a day, as reducing meals reduces its absorption. With such nutrition it is recommended to adhere to the following regime: a dense breakfast at 8-9 in the morning (about 25% of the daily ration), lunch at 13-14 hours (45-50% of the daily ration) Afternoon snack (15-20% of daily ration), light supper for 2-3 hours before bedtime.
In a full meal should include meat, fish,Milk, cereals, flour, vegetables, fruits. It is necessary to distribute the products correctly between meals, for example, products containing proteins (meat, fish, legumes), take in hours of active activity, that is, for breakfast or vodka. Therefore breakfast should be dense (from hot dishes: fish, meat, vegetables, potatoes, flour, egg, curd, from hot drinks: tea, coffee or cocoa). In the lunch menu, you should include side dishes, vegetable or potato dishes. They will provide the necessary nutritional value. In a light snack, you must include such liquid drinks as tea or milk. The most recent meal is dinner, so it is better to make it out of products that are easy to digest and quickly digested in the stomach (from products: cottage cheese, vegetables, potatoes, drinks: tea, milk, compote, juice).
When designing the power mode and menu, it is necessary to take into accountSeasonal features: cold in winter and autumn, it is rational to cook hot soups, hot meat and spring - cold (beetroot, green cabbage soup, fresh fruit soups and berries). At any time of the year, it is necessary to include a sufficient amount of greenery and any plant food in the composition of your diet.