Healthy Food For Modern Man

In this article, learn more about Healthy Food For Modern Man. Healthy food for modern man.

 

Today it is fashionable to talk about healthy eating not only in women's circles, but also in men's circles. More and more of our contemporaries are moving away from all kinds of diets that were so fashionable until recently and are paying attention to healthy nutrition. After all, healthy nutrition is not only good health and getting rid of many ailments, a strong nervous system and normalizing weight, but also love and respect for yourself, it is a desire for a healthy and long life, maintaining the image of a successful business woman.

So, let's try to figure out what "healthy food" is. And this is nothing but a balanced consumption of proteins, carbohydrates, fats, vitamins and trace elements, taking into account the daily physiological needs of a person in food and bioactive substances.

I don't think it's worth talking in detail about the fact that proteins, fats and carbohydrates are necessary for the normal functioning of the human body. This is a school curriculum course. I will only remind you that proteins are necessary for the synthesis of the body's own proteins necessary for the construction of body cells, fats are an indispensable material for the synthesis of substances and the construction of cell membranes, and carbohydrates are the main source of energy. We cannot do without each of them separately and together, just as we cannot do without vitamins, minerals and trace elements.

Our whole life is subject to certain laws. Food is an integral part of our life, which means that it is quite natural that there are laws regulating proper nutrition.

 The first law of healthy nutrition is called "The law of correspondence between the caloric content of food consumed by a person and the amount of energy spent on vital activity." Sounds serious, right? In essence, this means the following - as much as you consume, so much you spend. Otherwise, if the caloric content of food is more than a person needs to carry out physiological and biological processes, then this leads to weight gain (deposition of adipose tissue), if on the contrary, then to weight loss (the body takes the missing from "reserves").

 

The first law of healthy eating is inextricably linked with the concept of calories. Foods containing fats are the most caloric. But this does not mean that they should be abandoned. Fats are necessary for building cell membranes. They are a source of energy when the body, for some reason, does not get carbohydrates.

Every supporter of a healthy lifestyle needs to know the daily rate of calories and the ratio of proteins, fats and carbohydrates.

Daily rate of proteins, fats and carbohydrates:

• Fats - 20-30%
• Carbohydrates - no more than 50%
• Proteins - 20-30%

To calculate the daily caloric content of products, you also need to know that 1 g of fat releases 9.3 kcal, 1 g of carbohydrates and 1 g of proteins 4.1 kcal each.

It is clear that the daily intake of calories depends on age, gender and activities, so it is different, and it looks something like this.

• Pregnant women need about 3200 kcal per day for normal nutrition;
• Nursing mothers - 3500 kcal;
• Women engaged in mental work, as well as students - 2800 kcal;
• Men engaged in mental work, as well as students - 3300 kcal;
• For women engaged in professional sports up to 4000 kcal;
• Men - athletes - up to 5000 kcal.

 

The second law of healthy and proper nutrition is called "The Law of Correspondence of the Chemical Composition of a Man's Daily Diet to His Needs for Food and Bioactive Substances."

Our body cannot produce vitamins and minerals on its own, although we simply need them. That is why it is necessary to include a variety of vegetables and fruits, cereals and dairy products and products of plant origin in the diet as sources of vitamins and minerals. This can be described by the following ten rules.

Ten rules of healthy eating:

1 . Make it a rule to eat more vegetables and fruits. At the same time, the amount of vegetables should be more than fruits, as fruits contain a large amount of sucrose. A reduced amount of sucrose is found in oranges, pineapples and grapefruits. You can eat them in unlimited quantities.

2. Give up baking, especially fresh, reduce the amount of sweets. When choosing cakes, choose a version with a reduced fat content and without butter creams.

3. Make it a rule to eat porridge in the morning and drink up to 2 liters of water a day. Mineral non-carbonated water is best suited for a healthy diet. It will improve digestion processes and is very useful for the skin.

4. Eliminate alcohol from your diet. It is not only a high-calorie product, but its use entails the consumption of a huge amount of snacks.

5. Cut portions, replace some products with similar caloric content, but less harmful and caloric. For example, cream - with low-fat yogurt, sugar - with honey, sweets - with dried fruits, and so on.

6. Make it a rule to go to the store on a full stomach and read the calorie content of the products you buy on the packages.

7. Diversify your diet, invent new dishes, do not become a slave to the same products, this will worsen your well-being and mood. Remember that everything should be done with pleasure, otherwise, why take up this business. No need to torture yourself!

8. Occasionally allow yourself a little sweet and flour - something that will bring you more pleasure. Encourage yourself for persistence and willpower, otherwise you will quickly get bored of a healthy lifestyle and a healthy diet in particular.

9. Do not eat after 6-7 p.m., and make dinner light. This is the most important rule for a healthy lifestyle and maintaining an optimal weight. It is difficult at first, but very soon it will become natural for you.

10. Enjoy life and be less nervous. Listen to pleasant music and meet people you like, get a relaxing massage and in general, love yourself. This is also a very important component of a healthy lifestyle.