The concepts of “right food” and “healthy lifestyle” are inseparable, because it is the food that a person eats that provides a full and constant renewal and development of not only the cells but also the body tissues. Food is a source of substances from which hormones, enzymes and other regulators of metabolic processes are synthesized. The composition of food, the volume and properties determine the physical development of a person, his susceptibility to certain diseases. As well as increases the level of ability to work, life expectancy, and improves the neuro-psychic state. I decided to tell you about the ways to solve this problem with the support of Pocketdrugguide.
It is important that food should contain a sufficient (but not excessive) quantity of various microelements, proteins, carbohydrates, fats and vitamins. This is the problem that proper nutrition is called to solve.
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Myths and misconceptions
A healthy diet is not an endless diet. On the contrary, it is nourishing, varied and delicious.
A person’s diet should always be varied. Only the right combination of meat, vegetables and other foods helps to maintain a healthy immune system. Not only health is strengthened, but also the mood increases. Delicious food helps to feel the joy of life to the fullest!
Rational nutrition is based on four basic principles:
- The energy value of the diet must be fully consistent with the energy expenditure of the body.
- Each day about 70 ingredients must be supplied to the human body in specific amounts and proportions, many of which are not synthesized in the human body, even though they are vitally important.
- Eating should be varied, because supplying the body with the necessary nutrients ensures its normal functioning.
- The dietary regime should provide regular and sufficient meals. It is important to know that the diet is developed individually, taking into account the age, physical activity and the state of health of the person. More information is below.
Why do you need a diet?
Timely intake of nutrients in the body contributes to its rational functioning. It is the right food intake and daily regime allows cells and tissues with the necessary components. The essence of a balanced diet is as follows:
Eating healthy foods provides vitamins, proteins, fats, carbohydrates, micronutrients, and fiber in just the right amounts. Nutrients are essential during childhood for rational growth and development and to improve the metabolism.
A balanced diet is the key to a strong and healthy body. Each individual component is responsible for the proper functioning of the entire body. For example, fruits and vegetables rich in fiber prevent an increase in cholesterol, protect against diabetes and obesity. Immune function is strengthened.
Approximate menu and daily routine
Many people think about how to sit down to a proper and healthy diet, building a regime in accordance with their employment. There is nothing difficult about it, you just need to make a daily schedule and follow it. In this way, you will eat, rest and engage in personal activities at the designated time.
Let’s look at a sample diet for the day:
- First breakfast is oatmeal and a cup of hot tea.
- Second breakfast – fresh fruit or berries.
- Lunch – borscht with meat cutlets.
- Afternoon snack: a glass of yogurt.
- Dinner: pilaf and vegetable salad.
The following days you can eat the same way, only replacing dishes. For example, for breakfast you can make another porridge or cook an omelet. For lunch, serve different first courses with dietary meat. For dinner, suit steamed river or sea fish, casseroles, boiled cereals and salads. The main thing is not to include in the menu unhealthy foods such as pastries, confectionery, potato chips and bread crumbs.
An important role is played by the daily routine, because it is necessary to take into account some features of the performance of the human body. Thanks to the thought-out plan, a person uses his resources rationally, achieves success and is not overworked.
The daily routine differs slightly depending on gender/age
Women need at least eight to nine hours of sleep a day. The diet includes three main meals and two snacks. Correct eating does not overload the gastrointestinal tract, due to which it normally works. At the same time it is necessary to give 20 minutes to physical training.
Men should go to bed at 10-11 pm. Mornings of the stronger half of mankind should start at 6-7 am with warm-up muscles. Meals during the day not more than 6 times. In contrast to the female body, men need strength training and development of endurance.
It is best for children to wake up at 7 am and go to bed at 9 pm. And kids under 6 years old also need a nap during the day. It is desirable to walk with a child 2 times a day. Eat 5-6 times in small portions. Do morning exercises and active games during the day.
Observance of all these principles makes the food not only full, but also useful. Permanent violations of the food intake worsens metabolism, contributing to the development of digestive diseases such as gastritis. But abundant eating before bedtime can provoke myocardial infarction, ulcers or acute pancreatitis. In people who already suffer from any diseases, the diet may vary depending on the course and nature of the disease, as well as the type of therapeutic procedures.
At first glance, a rational diet looks complicated. But if you understand its basic principles, you will easily plan your daily diet, especially if you are fully aware of the fact that a rational diet is a guarantee of health.