Proper Nutrition For Health And A Slim Figure: Menu For The Week

Proper nutrition is the key to the health of the body and the basis for the normal functioning of each of its systems. This is not just a diet for several weeks: it is a lifestyle that fully satisfies the energy needs of organs and tissues, as well as providing them with the proper amount of nutrients and substrates for the operation of intracellular factories - primarily the liver.

We are what we eat. And in fact, the diet (along with physical activity, working conditions, exposure to stress factors, or vice versa, the stability of the psycho-emotional background) plays a dominant role in the development of many diseases. This is undoubtedly a powerful trigger - a trigger that, even with ideal genetics, directly contributes to the emergence and progression of most acquired pathologies.

Despite the need for an individual nutrition plan that fully satisfies both complaints and current processes in the human body and is based on his lifestyle, there are general recommendations that apply to a large mass of people. What are these whales on which proper nutrition is built? Let's figure it out. We hope that after reading the article, the mark “PP” and “HLS” on social networks will not remain just inscriptions for you.

General principles of healthy eating

First of all, the frequency of meals and the intervals between them are important. At the moment, the most physiological and suitable for most people is a three-time diet, which includes breakfast, lunch and dinner with a complete absence of any snacks.

Let's move to the cellular level to better understand the mechanism of development of this pathology, which is fundamentally related to lifestyle. For each intake of food (in particular, protein and carbohydrate), the pancreas produces insulin, a hormone of protein nature, the purpose of which is to return the glucose level to optimal values, which naturally increased as a result of absorption of sugars in the small intestine. By increasing the density of glucose-dependent carriers of glucose - the main representative of simple carbohydrates (we will discuss them a little later) and the main fuel for the operation of power plants for the production of energy - it thus stimulates its passage into cells and inclusion in various ways of utilization. The latter, in particular, may be: the synthesis of glycogen (a reserve substance in case of black hungry everyday life,

However, its half-life is still provided by nature, and not by the food and its quantity that we eat. Regardless of whether it was a full meal or one miserable candy, insulin molecules circulate in the blood, performing their functions, for about 40 minutes. It is obvious that the secretion of this hormone does not occur at once, which means that the working day ends and not for everyone at once.

Another consequence follows much more important: in the case of a seemingly harmless sugar bomb in a beautiful colorful wrapper, the pancreas responds with a standard response - the release of a kind of policeman that regulates so that the glucose concentration does not go beyond the reference frames clearly set by the program. Sending it, I must say quite quickly, to various kinds of cell enterprises, it continues to remain in the serum for some time - hypoglycemia develops.

Track your feelings after eating caramel. First, there is an upsurge of strength - one gets the feeling that not only weekly reports are subject, but also the conquest of the peaks of the Alps mountain range. The nervous system, or rather the so-called reward system of the brain, is responsible in part for some of these manifestations of arousal. There is no doubt that in this regard, sugar is not inferior to drugs and is very similar to them in terms of the mechanism of action. However, back to the digestive system and the action of a recently eaten candy.

After ten or fifteen minutes, productivity gradually begins to decline, and the mood deteriorates. Headache is also a frequent manifestation - the picture of hypoglycemia is many-sided, but invariably unpleasant, moving the hand to involuntarily reach for another stimulant of brain activity in the form of a sweet candy. Undoubtedly, all of the above changes are observed not only at the level of the gastrointestinal tract, but it is the processes of absorption and further secretion of hormones that occur in it that underlie.

Complicating much is the fact that the more insulin is secreted by beta cells and the longer it circulates through the vessels, the less sensitive the cells become to it. Such adaptation entails a number of negative consequences, the most important of which is, undoubtedly, the inability of glucose to get inside the cells. Being capricious enough, they do not respond to signals from the hormone, but at the same time they do not want to starve: after all, this, in fact, equates to death - especially considering that most reactions occurring in the body require the use of this kind of currency.

Gluconeogenesis comes to the rescue - a biochemical process, the essence of which is the intracellular formation of glucose from non-carbohydrate components, one of which are amino acids - this also requires certain sacrifices from muscle tissue in the form of the breakdown of protein molecules.

So, three meals a day is a tool for correcting carbohydrate metabolism disorders and preventing the development of pathologies on any of its sides.

Perhaps the only exception is patients with adrenal fatigue (especially its extreme stages) and professional athletes subject to debilitating physical exertion - on the contrary, such restrictions are contraindicated for them. In addition, during the period of exacerbation of diseases from the gastrointestinal tract (in particular, gastritis and peptic ulcer), you should also consult with your nutritionist beforehand.

Diet choice

However, along with a wide range of beneficial effects they provide, there are many contraindications. And it’s not even so much about metabolic flexibility (that is, the ability of cells to connect various sources as raw materials for energy production), but at least in elementary genetics, albeit not acting as the main conductor, but still making a considerable contribution to the process of digestion, absorption and further distribution.

This also applies to veganism as an extreme manifestation of plant-based nutrition. To give a simple but understandable example, vitamin A, as you know, exists in several forms, the sources of which are various kinds of animal products (fish oil, eggs, butter). Its predecessor, beta-carotene, in particular, concentrated in carrots, in the body, undergoing a series of biochemical transformations, turns into an active form - vitamin A itself. This process is regulated by the BCMO1 gene, which is responsible for the formation of the corresponding enzyme. With its polymorphism (“breakage”), which is not uncommon, the transition of beta-carotene to retinol is also blocked.

After all, no one is surprised that with lactase deficiency, another consequence of a disruption in the work of another gene, milk sugar is not absorbed. So in the above example: even a kilogram of eaten carrots does not contribute to the formation of the active form of the vitamin.

To be honest, when deciding to stick to a particular diet, few people first do laboratory diagnostics - and this often results in not the most pleasant consequences. Of course, this is not the case for everyone: by trial and error, many quite successfully come to the diet that is most comfortable and satisfies all the needs and needs of the body. But is the result really worth the broken firewood?

In the context of any of the radical types of diets, I would like to emphasize once again: everything is poison, and everything is medicine. Total restrictions - for example, in the form of strict elimination of carbohydrates, refusal of a certain product or an entire group - are shown, as a rule, only on treatment protocols for the treatment of serious pathologies.

So, if the complete exclusion of gluten-containing food is really necessary for a patient with autoimmune-mediated celiac disease, then in a healthy child who does not have any damage from the gastrointestinal tract leading to malabsorption, such a decision on the part of the parents will only delay the contact of immunocompetent cells with potential allergens - and I must say, so far there are no reliable studies on the positive results of such elimination.

Nutrition, no doubt, should be as pure as possible: without refined sugar, trans fats, using organic and, last but not least, properly cooked products. However, this in no way equates to severe restrictions - otherwise, it threatens with constant breakdowns, but not a comfortable way of life.

Protein in the diet

In many ways, the ratio between these main classes of organic compounds will depend on the goal and the chosen strategy. However, there are also average recommendations based on age, physical activity and gender.

There are many formulas for calculating the required amount of proteins, fats and carbohydrates - various sites offer a variety of methods and calculators. However, we emphasize once again: it will be optimal that it is not only subjectively comfortable for you, but also takes into account the characteristics of the body, possible chronic or acute processes, fermentopathy and, of course, traditions and personal views on certain things.

Contrary to existing disagreements, it has been scientifically proven that animal proteins are absorbed much better than vegetable proteins - but both of them must be present in the human diet without fail.

Perfect for:

• poultry meat;

• seafood;

• offal;

• eggs;

• fatty fish varieties - mackerel, salmon and tuna - are excellent sources, among other things, of omega-3 polyunsaturated fatty acids, known for their anti-inflammatory effect and contributing to the normalization of the lipid profile.

In general, even a wide variety of amino acid composition in the above products does not overshadow some obvious difficulties: in particular, the high allergenicity of egg white, and the infection of most types of fish (especially river fish) with helminths - therefore, a thorough examination of the meat and its long heat treatment needed to prevent invasion.

Despite the great difficulties in absorption, one should not forget about vegetable proteins - most of them contain a lot of micro and macro elements, as well as vitamins and organic substances with antioxidant properties. However, it is necessary to remember about a sufficiently high content of carbohydrates, which is especially important in the context of the treatment of insulin resistance.

They also need to be pre-soaked - for partial inactivation of phytic acid, which significantly suppresses the absorption of many minerals.

Fats in the diet

Restriction of their entry into the body or severe elimination is fraught with endocrine disorders and failure in the synthesis of many biologically active substances, and this is also one of the most common alimentary causes of an irregular menstrual cycle.

By analogy with proteins, rational nutrition requires the presence of both vegetable fats and animals - but the splitting of both the first and the second, followed by absorption, requires the normal functioning of the gallbladder, which ensures that an emulsifier, bile, enters the intestinal lumen, which also activates pancreatic enzymes.

Sources of high-quality, healthy fats are:

1. Avocado.

2. Fatty fish.

3. Cod liver.

4. Olives.

5. Nuts and seeds.

6. Many oils:

   • creamy and melted;

   • coconut;

   • olive;

   • avocado oil.

Omega-3-polyunsaturated fatty acids also deserve special mention, which suppress the formation of pro-inflammatory molecules by influencing various signaling pathways, as well as improve the functioning of the inner lining of blood vessels - the endothelium (in particular, by suppressing platelet adhesion, which subsequently leads to narrowing or complete blockage of the capillary lumen) and involved in the regulation of genes involved in lipid metabolism. In general, their long-term use is associated, as studies show, with:

• a significant decrease in the concentration of "bad" cholesterol (atherogenic - in the composition of LDL and VLDL);

• a decrease in the formation of triglycerides in the liver cells;

• stimulation of oxidation in the ovens of mitochondria of fatty acids;

• preventing the development and progression of atherosclerosis;

• increased tone of the parasympathetic system;

• prevention of arrhythmias.

According to the Food and Agriculture Organization of the United Nations (Food and Agriculture Organization), the amount of essential omega-3 fatty acids (eicosapentaenoic and docosahexaenoic - EPA and DHA, respectively) should be:

Carbohydrates: quantity and types

Carbohydrates, first of all, are associated with energy - and this is really almost a universal fuel for the operation of cellular factories. In addition, they are also involved in the implementation of plastic and signaling functions - in other words, the body's need for them is not inferior to the previously described proteins and fats.

They can be divided, depending on the chemical structure, from which the rate of splitting with assimilation follows, into simple (typical representatives of which are glucose and fructose) and complex.

The former are the building blocks from which long, often branched hydrocarbon chains of the latter are built, they actually immediately enter the systemic circulation: they do not need to be split - these are, in fact, structural units anyway. The speed of absorption entails a sharp rise in the level of sugar (glucose) in the blood serum, causing a corresponding reaction from the pancreas.

Sources of fast carbohydrates are:

• sweets, marshmallows, marmalade;

• white and brown sugar;

• semolina;

• corn flour;

• honey;

• sweet drinks;

• bakery products made from white flour;

• beets and potatoes;

• soda;

• White rice;

• sweet fruits.

Complex carbohydrates do not lead to such a “jump” in blood glucose: much more time and effort is spent on their enzymatic processing, which contributes to cutting into separate small fragments of their heavy molecules, and further absorption.

In addition, they also have a low or medium insulin index - in other words, they cause a much smoother secretion of this protein hormone. These are whole grains, legumes, vegetables and berries.

Prohibited foods with proper nutrition

The first thing to do, and without any compromise, is to remove food waste from the shelves of the kitchen: sources of trans fats and refined sugars. You can easily find a much healthier alternative to them - many companies now offer both low-carb products (including desserts) and gluten-free products.

However, labels should always be checked: marketing is tricky. Very often, manufacturers skillfully hide industrial sugar under some other names:

• maple syrup;

• cane sugar;

• caramel;

• maltodextrin or molasses;

• hydrolyzed starch;

• Brown sugar;

• Jerusalem artichoke syrup;

• fructose or levulose;

• barley malt;

• syrup (nectar) of agave;

• maltose;

• glucose;

• coconut sugar;

• dextrose;

• powdered sugar;

• palm sugar;

• rice syrup;

• glucose-fructose syrup;

• beet sugar;

• sucrose;

• isomaltose;

• isoglucose;

• honey;

• icing.

The names of sugars are many-sided, but this still does not change their chemical nature, on which the entire further cascade that takes place in our body depends.

In addition, it is desirable to minimize foods with a high glycemic index - this indicator reflects how the incoming food and its individual components affect blood glucose levels. This category includes:

• White bread;

• beer;

• potato;

• corn;

• popcorn;

• White rice;

• millet;

• manna groats;

• watermelon;

• soda;

• jams, marshmallows, sweets and other confectionery.

In case of violations of carbohydrate metabolism, it is also worth limiting the use of dairy products: the amino acids contained in them with branched side chains are powerful stimulants of insulin secretion.

How to force yourself to eat right

So, let's say, wanting to prevent the early appearance of wrinkles, it is necessary not only to consult a beautician, but to reconsider your diet. An excess of simple sugars is the trigger for the formation of crosslinks between collagen molecules, one of the main components of connective tissue and, without any exaggeration, the protein of youth.

In addition, do not take it as a diet and do not limit it to strict prohibitions - the only exception, perhaps, are treatment protocols. Make it a way of life - you should experience not only pleasure in the look, quality, way of preparing and serving food, but also deep satisfaction in understanding the care that you give to your body. A body that fights for life in every possible way, clutching at any thin straw: what are the compensatory mechanisms alone worth when one organ takes on the function of the second.

Learn to find compromises by choosing a healthier counterpart instead of a harmful one. The ability to negotiate with yourself, your body is an important step towards overall success. However, you should still understand that this kind of alternatives are not always unequivocally equated to the category of “healthy lifestyle”. Cane or coconut sugar are still fast carbohydrates - and, therefore, they increase the concentration of glucose in the blood no worse than the usual white. Yes, and raw food sweets containing not only high-calorie, but also high-carbohydrate components (which is worth the glycemic index of dates alone!), Rich, in addition to fructose, can hardly be called useful - although marketing claims the opposite.

Diversify your diet - create a rainbow on the plate: the secretion of digestive juices, as you know, starts even before the first piece of food enters the mouth and irritation of the taste buds.

And, of course, get tested: there can be no better motivation than the prevention of diseases or their treatment already!

Sample menu for the week

Nutrition for weight loss

The basic rule in this case should be the following: spend more than receive. This can be achieved by reducing the calorie intake of food. However, it should be added: the main classes of substances - proteins, fats, carbohydrates - should definitely be present on your plate, as well as sources of vitamins and minerals.

The multiplicity of receptions also does not change: as already mentioned, three meals a day is the most optimal. In addition, we recommend observing "hungry" intervals of 12-18 hours between the last meal and the first - that is, the so-called intermittent fasting. This is a great way and tool not only for stable weight maintenance, but also for its moderate reduction. In other words, if you had dinner at 6 pm, then breakfast should be no earlier than 8-10 am - it all depends on the strategy (12/12, 14/10, 16/8) that you have chosen.

There are convenient applications for counting calories - however, this, perhaps, has good reason only on the starting path of a healthy diet, and then only in order to roughly understand whether you cover the needs of the body and whether you exceed its energy costs. Subjective sensations of the onset of satiety, as well as daily physical activity in the form of 10,000 steps, still remain much more optimal.

We also recommend reducing the amount of simple carbohydrates consumed in favor of "complex". So, instead of sweet fruits, berries or cereals are perfect. Do not neglect vegetables and herbs - these are rich sources of fiber, which acts as a stimulator of colonic motility and thus facilitates bowel movements. Daily stool is a golden rule in the context of preventing or treating any disease: chronic constipation creates ideal conditions for increased growth and reproduction of bacteria, which in turn leads to increased pressure in the intestines and makes it difficult for the secretion of digestive enzymes and bile.

In addition, dietary fibers, swelling in the lumen of the gastrointestinal tract, create a feeling of satiety - information from stretch receptors is transmitted to the corresponding centers of the nervous system. They slow down the absorption of glucose - respectively, and the release of insulin by beta cells of the pancreas will be much less sharp.

Even when losing weight, you should not reduce the amount of carbohydrates below 100 grams - despite the wide range of adverse effects that their excess can lead to, the lack of this class of organic molecules no less affects the health of both the body as a whole and individual organs and systems. In particular, the activity of the thyroid gland decreases and the adrenal glands, which produce cortisol, start the path of intracellular glucose production (which is especially negative in case of exhaustion), increase (which is especially negative in case of exhaustion).

Fats should not be eliminated either: they are raw materials for the synthesis, first of all, of steroid hormones and vitamin D, which is responsible for the expression of several thousand genes, the products of which perform various functions, including, by the way, immune function. Reduced lipid intake is a direct route to menstrual irregularities in women.