Proper nutrition - is the key to health and wellness. As Hippocrates said: "I eat what I eat." It is a healthy diet (and not some magical cosmetic creams and masks) determines the state of your skin, hair and nails, your figure, overall health and vitality. Unfortunately, the Internet is replete with a variety of articles on the subject, but the quality of advice and recommendations, included in their content is poor. Therefore, if you want to know everything about nutrition, then this article is for you, because in it we have collected all the healthy and sustainable.
A bit of the energy
Why do we eat? Sometimes you might think, what we eat, to experience the fun of cooking. However, it is not - a proper diet is the source of the energy needed by the body. Energy is measured in calories or joules, and one calorie corresponds to approximately four whole two tenths of a joule.
Depending on the age, sex and physical activity every body needs a different amount of calories / joules. For adults aged between twenty and thirty-five years the demand for energy is on average two thousand two hundred calories for women and two thousand six hundred calories for men. Adolescents need for calories is from two thousand seven hundred and three thousand five hundred calories. Pregnant women and nursing mothers - about three and a half thousand calories. People involved in sports and heavy physical work - from three to five thousand calories. In any case, a proper diet should include the number of calories that you need - no more and no less.
With plenty of calories associated myths. One of them says: "If you want to lose weight, calories urezh half." With this, of course, it is difficult to argue, but it is not a healthy diet - you are creating a shortage of energy in your body. The consequence of not enough proper nutrition can be lethargy, decreased quality of cognitive processes, the deterioration of the activity of various functional systems. Furthermore, first body burns protein rather than fat, so you will lose weight due to muscle. Of course, if you want to lose weight, a decrease in caloric intake is necessary, but only if the energy from the food you consume higher than normal, you need. And it is better to reduce the caloric content of harmful products by paying attention to proper diet - then it will be a significant contribution to the development of their health.
Basics of good nutrition
What is good nutrition? There are plenty of rumors and speculation on the subject of how the system should look good nutrition: someone thinks that it is vegetarian, and some days can not live without a good steak, and for some it's just delicious food. If you want your food was the best, then you should incorporate into your lifestyle these simple and useful rules:
In the nutrition you need variety: a little meat, lots of vegetables, fruits, fish and products from wheat flour. It gives the body all the nutrients necessary for life and substance, which he needs. Unilateral power, mainly used in some diets, harmful to health. Proteins, fats and carbohydrates - energy substances which must be supplied with food.
Proper diet. Large portions creates an unnecessary burden for the body and the digestive system. They cause a feeling of fullness, fatigue and lethargy. Better equipped than three times a day over and over, and five times with small portions. Between meals will not be too large, and "calorie bomb" it does not supersede a healthy hunger.
Eat slowly and enjoy - this is important for proper nutrition. Hasty eater usually eats too much. Scientists have found that signs of saturation appear only fifteen minutes after a meal. This means that the one who greedily swallows his food, have a few minutes getting enough calories / joules, giving your body a chance to tell about the border crossing saturation.
That relates to the food should be followed in respect of drinking water. If you thirst, the best drink of water. One should not overestimate the importance of thirst quenching beer because of the alcohol content and calories. From the neck of a beer bottle, you can very quickly get extra energy. Be careful with sweet drinks (lemonade, fruit juices or drinks and Coke). They do not quench thirst, but contain up to one hundred and ten grams of sugar per liter.
Do not drink too little: the daily need for fluid is a half to two liters. Highly recommended mineral water or tea (the best - fruit tea). Moderately can use milk, coffee, beer, wine, champagne and drinks with fruit juices.
The right balance of proteins, fats and carbohydrates. In your diet, there should be thirty, thirty and forty per cent respectively. But do not forget about the quality of construction elements from a piece of sweet cake or roasted in the coals of a piece of meat you have, of course, be added carbohydrates and protein, but their health benefits are highly questionable. Good nutrition includes complex carbohydrates, well-cooked meat and healthy fats (of which will be discussed below).
Fats - harm or benefit?
Fat - flavor, so fat-containing foods are simply delicious my "skinny" replacement. The excess energy in the body quickly turns into a "lifeline" to the waist. Reduce your intake of harmful fat, and pay attention to the hidden fats in sausages, cheese, nuts, chocolate sauce and fried potatoes.
But do not forget that fat is not only harmful but also useful - without a proper diet impossible. The question is what it will be fat. Useful fats are mono- and polyunsaturated fatty acids. They mainly found in vegetable oils, fatty marine fish, nuts and avocados. A proper diet must necessarily include the regular use of these products - they are the key to normal cardiac activity, metabolic processes, as well as healthy skin, hair and nails.
Healthy foods
What is good nutrition? It is the use of healthy food! Anyone who uses a lot of fruits, vegetables and products from wheat flour, giving your body enough so-called "roughage." This indigestible plant substances that stimulate rumination, well saturated and regulate digestion.
In order for food was the optimum amount of vitamins, you need to soar products, stew, fry or bake with a little water or oil, and liquid obtained after boiling vegetables, always be used for soups and sauces. Keep in mind that the smaller the heat treatment, the more vitamins and nutrients is retained in the food.
Consume less alcohol. It not only provides a lot of calories / joules, but also adversely affects the liver and other organs. And yet, during a nice lunch allowed to drink a glass of wine, champagne or beer. Avoid sugary temptations - sweets, chocolates, cakes, ice cream and lemonade. After all, the body converts excess sugar into fat.
Be economical handling with salt. Do not forget that those who frequently eat meals from semi-finished products, it receives more than enough. Salt, for example, is, among other reasons, a rise in blood pressure. Make it a rule: the smaller the nutrition and health benefits. It is better to sprinkle the food with plenty of greenery and other spices.
Our grandmothers knew only that the oil is delicious. However, we now know that it lies: vitamins A, D, E, B ,, B2, B6, sodium, potassium, calcium, phosphorus, magnesium and iron. Therefore, do not reproach myself for eaten at lunch sandwich with butter - it is not just a high-calorie, but also useful. In general, try to diversify the "oil" diet: foods with olive, flaxseed and other vegetable oils.
Gifts of Nature in nutrition
What, eating garlic, you can live to a ripe old age, it is not scientifically proven, but it has other positive qualities. For example, prevents the development of atherosclerosis (aging vessels) and lower blood pressure. It contains essential oil allicin, which helps destroy pathogens in the body and strengthens the immune defense. Therefore, every day should be added to food garlic clove.
Numerous advantages of garlic for maintaining human health have been studied for thousands of years, but only recently attracted the attention of his ability to maintain the health of the cardiovascular system. This again aroused interest in the use of garlic as a food additive. Designed garlic tablets in a special envelope, which dissolves in the intestines, which eliminates the smell of garlic breath, but retains its healing properties.
But it turns out amazing properties has not only garlic. The root of Siberian ginseng increases the excitability of the brain and helps to restore memory. It is recommended for mental and physical fatigue, reduced concentration, chronic fatigue syndrome, vascular dystonia.
Valerian root helps to relieve muscle spasms caused by stress. Hops promotes relaxation. The bark of the white willow and the letter help to ease a headache, while the ginger root to cope with digestive disorders caused by stress.
Recently, scientists have discovered ways to extract chlorophyll from plants for use as a food additive. Preparations chlorophyll helps the body to create an environment unfavorable for bacterial growth. In addition, chlorophyll is a multi-vitamin and nutritional supplement has effects on the organism universal regulating the endocrine system.
Bee pollen contains most of the vitamins, trace elements more than twenty-five, twenty-seven mineral salts and enzymes. Bee pollen is especially rich in B vitamins, so important for metabolism. Due to its vitamin and mineral composition of bee pollen improves the function of the immune system and supports the body's energy supply.
Multi-plant echinacea, has antibacterial, antiviral and antitoxic properties, gives powerful support to the immune system. In particular, Echinacea improves the health of the respiratory and digestive systems, making it a popular herbal supplements to protect against common respiratory diseases and flu.
For centuries, St. John's wort has been used successfully for the treatment of wounds. The British called it the "balm of soldiers." In France, Italy and Germany called St. John's wort herb St. John's, which protects the house from evil spirits. Today, interest in this ancient surgeon's means increased remarkably. Studies have shown that St. John's wort really casts "evil spirits" when they mean by various serious illnesses, such as depression.
It is said that St. John's wort helps with thousands of diseases. Here are some of them:
Mild to moderate depression and other psychological disorders; chronic fatigue syndrome.
Viral and bacterial infections (influenza, simple or shingles).
The positive effect of St. John's wort to suppurative processes.
Wounds and burns. It helps in cut, torn and festering wounds; the formation of burrowing pus, cleans the wound from bacteria and viruses.
Diseases of the blood vessels. It increases blood flow in the heart vessels, which contributes to the heart muscle oxygen saturation. This is extremely important in coronary heart disease.
It increases the production of the hormone melatonin at night. Therefore, St. John's wort can be recommended to improve sleep and prevent multiple sclerosis.
In conclusion I would like to say once again that a useful and healthy food - the basis of beauty and longevity. It is useless to live in the country and engage in sports, if the evening you'll tuck into potato chips and semi-finished products. Proper diet not only promotes well-being, but harmony, beautiful figure and a healthy complexion. So do not feel sorry for this time and effort, because you have one body, and it must be love, cherish. Take care of proper nutrition for it!
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