The basis of a healthy diet is a proper correlation of proteins, fats and carbohydrates. What it has to be? How to eat fully and variously, without gathering superfluous?
Carbohydrates
Standard daily rate - 55-60% of the general caloric content of a diet.
Carbohydrates byvt simple and difficult. Plain carbohydrates contain in white rice, pastries, sweeties, fruit - they are completely split in an organism, give fast, but short sense of fulness which is replaced by a new attack of hunger after a while. It is better to reduce such carbohydrates in a diet to a minimum.
You use too many plain carbohydrates if:
- Every day you eat pastries and confectionery.
- Not less than 4 times a week you drink sparkling water, juice and nectars from boxes.
- You add sugar to each cup of tea and coffee.
- Every day you use sweet drinking yogurt.
Complex carbohydrates - here that has to make about 60% of your menu. Complex carbohydrates contain cellulose which well sates and also improves digestion. Sense of fulness after the use of complex carbohydrates remains for a long time. They contain in grain, bread from whole-wheat flour, bran, vegetables and fruit.
You will definitely not recover if you daily eat:
- 1 portion of wholegrain porridge
- 3 slices of whole-grain bread
- 500-600 g of vegetables
- 1-2 fruit
Proteins
Standard daily rate - 10-15% of the general caloric content of a diet.
Proteins play an important role in a human body, being the basic construction material for cages and fabrics. The organism should spend more energy for their assimilation, than on carbohydrates - high-protein diets are based on this property of proteins. However the excess of protein, though helps to lose weight, but can do harm to health therefore it is better not to exceed day norm.
Main sources of protein:
- Meat, fish, eggs
- Bean
- Soy
- Dairy products
- Nuts
Fats
Standard daily rate - 30-35% of the general caloric content of a diet.
Very important component in a diet, however, if you don't want to recover, you shouldn't use more than 50 g of fats a day. For losing weight norm - 30 g a day. Fats are nonsaturated (contain in fish, nuts and vegetable oil) and sated (meat, dairy products, creamy, coconut and palm oil). It is necessary to give preference in a diet to the first - their quantity has to be 2/3 from the total number of fats.
How to reduce the use of saturated fats:
- Give preference to fish and meat of chicken, but not a sausage goods.
- Fill salads with vegetable oil, but not mayonnaise.
- Prepare on vegetable oil, but not on creamy.
- Use cheese of low fat content.