How to balance nutrition?

Our time is characterized not only by fabulous technological progress, but at the same time by a mass of diseases that simply become the norm for the average person. Where do problems with excess weight, with disruption of the internal organs, chronic fatigue? Many appear, however trivial, because of a wrong diet. How to balance nutrition?

Determine what will be the ideal ratio of ingredients for you, it is quite difficult. Each person has features: physique, lifestyle, age, weight, etc. However, within certain limits, it is certainly possible to balance nutrition. You can do it yourself. It is important to know the correct ratio of nutrients in the diet. The protein should account for about 30-35% of the daily menu, carbohydrates - 35-40%, fats - 25-30%.This balance should be tried to withstand.

In addition to the fact that a balanced diet( proteins, fats, carbohydrates) is very important in terms of the percentage of these parts, adherence to the rules of eating is no less important. It is very important that one-off portions are not large. At the same time, you need at least five times a day. Then you will not feel hungry, and the exchange processes will be implemented much faster.

Every morning should start with a full hearty breakfast. To balance the food, there is need almost immediately after awakening. At this time, the body needs a new energy. If you do not give him food, he will take it as a stress factor and begin to slow down the metabolic processes and accumulate "vital reserves" in the form of subcutaneous fat. This has a negative effect on health and on the figure. The best choice for breakfast is porridge. The cereals contain complex carbohydrates and B vitamins. Dinner, on the contrary, should not be dense. In the evening, metabolic processes slow down.

To balance the nutrition of the protein, it is necessary to eat meat( preferably lean veal, poultry) and fish. The most useful fats are found in fish. From mayonnaise, sauces, salad dressings, margarine and spill is worth abandoning. Also, do not forget about sour-milk products - kefir, cottage cheese, yoghurt, etc.

It is useful to eat as many foods with high fiber content. These include brown rice, coarse bread, most vegetables, raspberries, prunes, nuts, dried apricots, etc. A well-processed food is better in a small amount( baking, white bread, pasta, polished rice).

To make it easier to adhere to these rules, you can make a diet that implies a balanced diet for a week. On average, a person needs 2200 calories per day. This figure needs to be adjusted taking into account the characteristics of your body and lifestyle( moving or not).On the calorie table it's easy to calculate how much you plan to consume energy per day. An example menu might look like this.

1st breakfast:

  1. Oatmeal without oil. Egg boiled( one).
  2. Salad from vegetables.
  3. Tea with ginger.

2nd breakfast:

  1. Persimmon.
  2. Apple.
  3. Tea.
  4. Crackers.

Lunch:

  1. Fish( one hundred gram).
  2. Vegetables.
  3. Tea with cinnamon.
  4. Boiled meat.

Snack:

  1. Nuts.
  2. Water.
  3. Low-fat yogurt.
  4. Pomegranate juice.
  5. A few loaves.

Dinner:

  1. Cheese without bread.
  2. Curd( low fat).Kefir with cinnamon.
  3. Tomato juice.
  4. Fruits.