You will need
- -calculation table of the diet;
- -computer with Internet;
- -Notepad and pen.
Rational nutrition implies perfect combination of products of plant and animal origin. This combination provides a balance of nutrients in the body, improves metabolism and overall health.
Use the table calculation correct diet (http://www.prettywoman.com.ua/tables/caloric_content_of_foods/), paying attention to age. Each category of population (children, adults, elderly) need different amounts of certain nutrients.
Remember about proteins. They are an irreplaceable component of the diet. Protein is needed to build new cells and replace worn-out directly involved in metabolism, constantly occurring in the body. The main sources of animal protein are fish and meat, cheese and eggs. In plant foods also have protein, most of them in beans and nuts.
Different composition of proteins contain different sets of amino acids necessary to man, so it is important to use the products were varied. Proteins of animal origin must be at least 1/3 of the diet. The average daily rate of protein is up to 120 g, with heavy exercise, up to 160 g
Count the fats. Fats are a powerful source of energy. They play an important role in the human body – to ensure the absorption of some minerals and fat-soluble vitamins from the intestine, satisfy energy needs. Fat deposits protect human from heat loss, and soft tissues from injuries.
The daily intake of fat for a man – 100-150 grams. The diet should include 60-70% of animal fats (cheese, sour cream, fish, meat) and 30-40 - vegetable (vegetable, olive oil). Excessive use of products containing in excess fat can lead to high cholesterol levels in the blood, obesity.
Consider the carbohydrates. Carbohydrates help to work the muscles serve as a source of energy. They are essential for the normal metabolism of fats and proteins, are involved in the formation of certain hormones, enzymes, saliva. Maltose, glucose, cellulose, fructose, pectin – these are all carbohydrates. The average daily intake of carbohydrates should be around 400-500 grams. They are contained in bakery and confectionery products, sweet fruits and vegetables.
Watch your diet, because proper nutrition – the guarantee of health and Wellness.