Proper Healthy diet

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Perhaps we are all at least once thought about how we eat.

It does not matter wthat brings us to these thoughts – dissatisfaction with the figure or discord with health – only one conclusion: we must change something.

Internet is full of miracle diets promising “an immediate and lasting effect,” advices of dieticians and nutritionists are found on almost every site.

You always want to get to the bottom. And rightly so – knowing the mechanisms of conversion of nutrients into energy and building material for the cells of our body, we can independently decide for ourselves what and how much to eat, but also really appreciate all the advantages, and most importantly, the disadvantages of the proposed principles of nutrition and diets.

Proper diet Proper Healthy diet

This article will not contain specific instructions – what is useful and what is not very much. It’s the material for thought, because in the end, only you can decide for yourselve – how to eat.

For a start take a look at what is energy consumption, as the process of nutrition and how food can be called rational.

Man always does work.

Work – not only physical or mental effort, but vital functions of the organism. Even in sleep, when we seem to be quite still and relaxed, our body continues to operate: the heart is reduced, driving the blood through the vessels, the lungs make breathing movements, performed in every cell. The body is continuously occurring processes of construction and renewal of cells and tissues of the body.

Some cells die, instead of them new are born. During the life of the cells within them is the repeated replacement of a number of intracellular structures, and these “renovations” body needs to “build blocks” that can only be obtained from food. Some biologically active compounds (eg, hormones, and coenzymes) are formed only from specific substances (vitamins) that are contained only in foods.

Thus, the food – it’s a complicated process, digestion, absorption and assimilation by the body of nutrients needed to meet its energy costs, building and renewal of cells and tissues of our bodies and the regulation of its functions.

It is therefore important that the body receives the necessary nutrients in optimum quantities and at the right time.

Proper nutrition – guarantee the normal functioning of all systems of the body.

Proper diet2 Proper Healthy dietAll the necessary energy for our body gets from food. The process of assimilation and utilization of food in the body is somewhat similar to the burning. Indeed, much of the food is converted into heat (energy), carbon dioxide and water. Carbohydrates and fats are absorbed by the body almost completely, but the protein has a number of incompletely oxidized products excreted in urine. The energy conservation law is absolute, and operates throughout nature, including human cells in the body. Therefore, one of the first principles of good nutrition can be called a rough balance between the intake of energy and its flow rate to ensure proper functioning.

How we can calculate the balance?

Very simple – count calories!

It is considered that 1 gram of protein provides 4 calories, 1 gram fat – 9, and 1 gram of carbohydrate – 4 kcal. There are special tables and calories calculator, that lets you to know how many calories you spend, you can calculate how many calories per day your body requires.

It is believed that modern man spends about 2,200 calories a day.

These numbers are changing in a big way, if a person is engaging in sports or heavy physical labor.

But important is not only the amount of calories.

Our bodies are not so different, by which groups of nutrients derived calories. It is important for normal functioning of a certain ratio of proteins, fats and carbohydrates, as well as vitamins and minerals.

Optimal ratio of protein, fat and carbohydrate ratio is 1: 1.2: 4.

That is, the proteins should ideally be about 12%, and fat – 30-35% of total calories. If we translate these numbers into a more understandable program, we find that for an adult engaged in light physical labor, the amount of protein is equal to 80-90 g, fat – 100-105 g, carbohydrates – 360-400 g (ie, approximately 2750 – 2800 kcal).

In nature there is no product that would contain all the necessary components (except, perhaps, the mother’s milk, but it is only food for infants). Therefore, the combination of different foods allows the body to obtain all the necessary substances to it.

That’s why it’s so important to eat varied food.

Moreover, it is important for the enzymatic systems, as diverse as food with the optimal balance of protein, fat and carbohydrate enzymes can work well. But supporters of “separate power” will be worthwhile to know that the processes of learning and sharing some of the often dramatically enhanced and improved presence of other nutrients. In the blood in this case comes at the same time, amino acids, and fatty acids, and sugars – that is, simply, and carriers of energy, and “builds blocks”. It is logical to assume that the separate supply of energy only without the “building blocks” or, conversely, a “building material” without energy may eventually create many difficulties for the body.

Keep this in mind when you decide to eat in Shelton.

Proper nutrition is impossible without treatment. And this is true, because serious violations of the food very often lead to metabolic disorders and – consequently – to various diseases.

More often working day of a person looks like this: breakfast is very weak (or even lack of it – you can not, in fact, call the breakfast a cup of coffee in the morning), and sometimes inferior lunch at work in the form of sandwiches (well, that recently at the offices!), snacks and tea, coffee and sweets during the day, and, finally, a dense dinner at home.

The most notable result of this diet can become obese. This is because energy consumption in the evening of the body are small, but during sleep they are even more reduced. A large proportion of carbohydrates, not undergoing complete oxidation, is converted into fats, which are carefully laid our bodies “in reserve” wherever possible. In addition, the transfer of the main share of the daily diet in the evening hours may be at various disorders of the gastrointestinal tract and pancreas.

In modern dietetics, there are several well-established views on the diet.

Some experts recommend to follow a standard three-way mode on a “breakfast-lunch-dinner” + cup of yogurt at night, others offer to add a second breakfast and an afternoon tea.

But the most correct and logical, perhaps, would be the mode in which the man would eat only if he really wants.

That is – when hungry.

But we must distinguish between hunger and appetite. Appetite may occur during a meal, from its smell, from the fact that advertising on TV twist some “sweets”, or just bored it’s time to drink tea with buns. It often happens that we eat when hungry – really hungry!

But because “the time has come”, “so right”, “what about no dinner?”, etc. There is a paradoxical situation. Imagine a man equals to a car. So that’s like food – it is an attempt to fill the car with a full tank. Nonsense? And yet, so many do that.

Ancient Greek philosopher Socrates statement: “We must eat in order to live, not live to eat.” Golden words!