According to experts in the field of dietology that your food was healthy and balanced, 12 main principles should adhere.
The healthy nutrition is necessary because it helps:
- Prevent and minimize risk of chronic diseases;
- Keep health and symmetry of a figure.
The balanced diet is important for growth, normal development and activity of the person, promotes strengthening of his health and prevention of diseases.
Basic principles of a balanced diet:
1. Give preference to natural products, eat more fresh vegetables, berries and fruit. Vegetable oil has to make not less than 30% of the fats coming to food. It is better to boil or bake fish and meat products.
2. In a frozen goods few useful substances. Digestive enzymes are most actively developed at a temperature of a human body, therefore food has to be moderately warm.
3. The volume of the eaten portion of food has to be located in the put palms. Too large volume of food increases the size of a stomach and stretches intestines that leads to squeezing of nearby internals and breaks their normal blood supply.
4. The balanced diet assumes a meal only at approach of feeling of hunger or according to the set mode. It is necessary to consider that the digestive tract is most active in the morning and in the afternoon, by the evening its activity decreases, and at night enzymes are practically not produced.
5. You shouldn't eat food in a condition of a stress and at emotional splashes. At the moments of nervous experiences, the intestines membranes developing digestive enzymes stop, food badly is acquired and becomes ballast in intestines, then it decays and causes emergence of harmful bacteria.
6. The mode of meal should be observed in compliance with a biological rhythm of an organism, the greatest number of food has to is the share of the first half of day.
7. Chew food as it is possible more carefully – it promotes release of saliva and the enzymes splitting food. Not chewed food pieces, getting into intestines, decay and form stagnation of stool, emission of toxins in blood results.
8. New products which are little-known to your organism should be entered into a diet accurately and gradually. The alimentary system can incorrectly react to them, and as a result it is possible to get indigestion. You show consideration for exotic cuisine of other countries.
9. Products with the high content of cellulose have to make not less than 60% of a day diet, it contributes to the best digestion and normalization of acid-base balance.
10. One more important aspect of healthy nutrition is a drinking water. It is important to drink it not at meal time, and to or after meal. To food it is necessary to drink water in 20-30 minutes, after intake of proteins has to pass at least 4 hours, after carbohydrates – 2 hours.
11. Nutritionists recommend separate food: proteins, fats and carbohydrates have different time of assimilation and different enzymes are necessary for their digestion.
12. Use the products characteristic of your area as the ability to their assimilation is put in our organism at the genetic level.