In order for you to be able to control your weight clearly, it is not important whether you try to reset it, gain or maintain it; in any case, you just need to know what the daily rate of fats, proteins and carbohydrates is. The table will help you deal with this in two counts.
Rule number one: the key to success - the correct ratio of
All the body's needs for useful substances, micro- and macro components, of course, are strictly individual. Therefore, since most of the calculations by the criterion of "the daily norm of proteins, fats and carbohydrates" are made under the usual, average person, after a while you will understand what your organism requires, and you will be able to correct any program for yourself.
The simplest formula for the ratio of BJU( or protein-fat-carbohydrates) is approximately 1: 1: 4.But it is not suitable for everyone, as much in nutrition depends on your age, weight, lifestyle and the results you want to achieve. So if you want to learn more about how to use this formula in your diet, let's look at each component separately.
Proteins
Protein is a necessary component of all tissues of the human body. In the child's body, they are needed for growth, in the adult - for tissue regeneration. The composition of all proteins includes various amino acids, each of which a person is simply necessary.
Preferred sources of protein that have a unique set of amino acids are nuts, sprouted grain, soy milk, white chicken or turkey meat, fish, low-fat cheese or other fermented milk products, milk.
We select the number of proteins based on your weight
The daily intake of protein is based on one and a half grams of protein per kilogram of weight. It is desirable that 30-35% of the total number of proteins are of animal origin, and the rest - of plant origin. Thus, if the weight of an adult is, for example, 70 kilograms, a day, he should consume 105 grams of protein, only a third of which, that is, 35 grams, should be of animal origin.
Fats
A big misconception is to think that consumption of fats can only harm themselves and their figure. The main thing - in everything should be a measure. Fats to the human body are simply necessary, because without them many cells can not function properly.
All fats, which only exist in nature, are divided into saturated and unsaturated, it is determined by the ratio of fatty acids and glycerin in the composition.
For normal functioning the body needs three main polyunsaturated fatty acids - Omega-3, Omega-6 and Omega-9.You can find them in fish, pumpkin seeds, vegetable oils( olive, almond).
Saturated fats, selected in a strictly defined amount, saturate the body with the necessary energy. However, be careful, a large amount of saturated fat in food contributes to increased deposition of cholesterol on the walls of blood vessels.
What happens if you completely eliminate fats?
It is also worthwhile to reduce the consumption of so-called trans fats to a minimal amount, since their influence on the body can not be called positive. Often, such fats are present in flour products, and especially in margarine.
The recommended daily intake of fats for men is 100-150 grams, for women - 85-115.For the elderly, it is recommended to reduce fat intake to 70 grams per day.
Lack of fat can lead to a decrease in overall immunity, disorders in the central nervous system, bowel problems and duodenal ulcer.
Excessive presence of fats in the diet is the cause of increased cholesterol levels in the blood, obesity and memory loss.
Carbohydrates are one of the main components of our daily diet. Moreover, it is one of the most important sources of energy. That is why a decrease in the amount of carbohydrates consumed will lead to nothing good. It is more important to learn to choose the "right" carbohydrates.
The energy that enters the human body in a day is about three to four-fifths to be replenished by means of complex carbohydrates, one-tenth - at the expense of simple, and the rest - with the burning of proteins and fats. Therefore, the daily intake of protein and carbohydrates in your diet should necessarily correspond to the amount of fat.
All carbohydrates that can only be on your plate are divided into three large groups: monosaccharides, polysaccharides and oligosaccharides. All of them are simply necessary for our body, otherwise no proteins and fats simply can not digest. Most of the carbohydrates entering the body are monosaccharides and disaccharides. Be careful, with excessive intake of sugar in your body, part of it can accumulate in the muscles and liver as glycogen.
What else are carbohydrates?
Also, according to the time or rate of energy gain by the body, carbohydrates are divided into fast and slow( or, as they are also called, simple and complex).
Slow carbohydrates should become a constant component of your daily diet, but again, do not overdo it, the amount of this substance directly depends on how active you are. However, the average daily intake of carbohydrates is about 350-500 grams, not more.
One of the most accessible representatives of fast carbohydrates is sugar, since it contains only two molecules - glucose and fructose. Fast carbohydrates( all kinds of sweets, fruits, rolls, etc.) are absorbed into the blood instantaneously, almost immediately after we have eaten, but they also disappear as quickly as they appear. Therefore, it is desirable if not completely, then at least the maximum possible to exclude from your diet foods that are saturated with fast carbohydrates. Remember, fast carbohydrates are the main initiators of obesity. Therefore, if you want to independently calculate the daily rate of fat, protein and carbohydrates, be sure to pay attention to the latter.
Unlike the first, slow carbohydrates are absorbed into the blood for a much longer time interval, but this is happening much more evenly, and the fat stores of our body are not replenished.
The daily norm of fats, proteins and carbohydrates: the calculation table
The most important thing in the diet is the right ratio of BJU, the number of which is determined mainly by your age and lifestyle. Remember, the whole point of diets and just the right food is not to completely exclude all sorts of harmfulness from your diet, leaving only vegetables and greens alone. The main and main goal is to make sure that the amount of nutrients that it needs is supplied to the body.
For children and the elderly, the daily norm of fats, proteins and carbohydrates( the table is presented below) is significantly different. This should be taken into account. If you clearly follow all the above tips, you will understand that the calculation of the daily norm of proteins, fats and carbohydrates - in general, it's a simple matter. And there is a lot of benefit from it!
In order to make it easier for you to choose what is right for you, the daily norm of fats, proteins and carbohydrates is presented below. The table for men and women contains all the necessary values.
| Group | Weak Fiz.load | Average physical.load | Strong physical.load | ||||||
| Age | |||||||||
| Age | 18-29 | 30-39 | 40-59 | 18-29 | 30-39 | 40-59 | 18-29 | 30-39 | 40-59 |
| Proteins, g | 90 | 88 | 82 | 96 | 93 | 88 | 110 | 106 | 100 |
| Fats, g | 50 | 48 | 45 | 53 | 51 | 48 | 61 | 58 | 56 |
| Carbohydrates,g | 110 | 105 | 100 | 117 | 114 | 108 | 147 | 141 | 135 |
| Energy( kcal) | 1670 | 1550 | 1520 | 1850 | 1790 | 1700 | 2350 | 2260 | 2160 |
| Group | Weak Fiz.load | Average physical.load | Strong physical.load | ||||||
| Age | |||||||||
| Age | 18-29 | 30-39 | 40-59 | 18-29 | 30-39 | 40-59 | 18-29 | 30-39 | 40-59 |
| Proteins, g | 77 | 75 | 70 | 81 | 78 | 75 | 87 | 84 | 80 |
| Fats, g | 42 | 41 | 39 | 45 | 43 | 41 | 48 | 46 | 44 |
| Carbohydrates,g | 90 | 87 | 82 | 99 | 95 | 92 | 116 | 112 | 106 |
| Energy( kcal) | 1420 | 1360 | 1300 | 1560 | 1500 | 1445 | 1850 | 1800 | 1700 |
Output
Always competently think through your menu. For example, there are fats at the same time as carbohydrates are not recommended for the reason that with a single intake of both, the body first starts splitting carbohydrates, as it takes much less time to do this than to process fat. Thus, fats are simply stored.
The intake of carbohydrates after six to seven hours of the evening is better restricted or even eliminated, by the evening the metabolism is becoming a little slower, which means that carbohydrates are not completely processed, and insulin enters the blood in excess.
If you want, for example, to lose weight, refuse for a while from simple carbohydrates, and fats are best consumed from nuts or fish. Also limit the amount of white rice and potatoes.
And to keep the internal balance will become much easier, by correctly calculating the daily rate of fats, proteins and carbohydrates. The table thus becomes to you the irreplaceable assistant.
And in order for you to be more comfortable at first, try to start a food diary. In it you will write down everything that was eaten for the day. And you do not just write down, but also work hard, and before eating, weigh the portion and calculate how much protein it contains, fat, carbohydrates and calories. Only you need to do it really honestly, after all, your own organism can not be deceived! Never forget that there is a certain daily norm of proteins, fats and carbohydrates, which you simply need to follow.