Fats, proteins, carbohydrates
In the modern world, people who congratulate their friends, relatives or friends on their birthday wish only 3 things: happiness, health and money. This is the lifeblood. However, one can draw an important conclusion that everything keeps on one element - it's health.
Without health, people can not become happier or make money. And therefore it is important to monitor your health carefully, do a lot to save it, becauseevery year the human body does not get younger, but, on the contrary, it grows old, and this process is inevitable.
It is worth pondering over this issue, because most people do not fully understand the whole tragedy. To monitor your health does not mean to go to the polyclinic every day, sit there and swear with old grandmothers. This paradigm is absolutely wrong!
Taking care of your health involves a whole range of activities. Most of them are sports and food. These two important components will help to keep the human shell and internal organs in perfect condition, as well as to give good health, which is very important for the life of any person.
Every person, if he wants to be better, must constantly improve and train his willpower.
It is said that it is possible to "get used" to new habits in 21 days. Perhaps this is true. I believe that it is easy to "get used to new habits" if to develop them for yourself, and not for someone else. The most powerful motivation is ourselves. Awareness of the problem is the first step towards improving the quality of one's life.
I will tell you about the most important principles of a healthy lifestyle that helped me improve my health.
Water
The most important thing in a healthy diet is the water balance. Now there are many mobile applications that will not let you forget that it's time to drink a glass of water. These applications are good for people who are always in a hurry and do not have time.
It is best to drink water, rather than coffee or tea, because water cleans the body of toxins and gives freshness to the body. And coffee and tea cause a reverse situation, that is, outflow of water from our body.
Ratio of BZU
BZHU means "proteins, fats, carbohydrates".On each product, which can be bought in the store written this ratio.
These substances are the foundation of the human body. Deficiency of one of these substances can lead to negative consequences. Therefore, one must know the rate of consumption of each.
Protein is an important component for creating cells and structures that make up all the organs and systems of the body. Therefore, after training, people need protein to repair the broken muscles. A huge amount of protein is found in the following foods: beef, chicken, pork, turkey, fish, veal, eggs, cottage cheese, nuts, legumes and whole grains.
These products should be present in the diet of any person. In order to know how much protein you need to consume, we will calculate the consumption rate.
Norm for people with low physical activity: 1 kg of weight = 1 g of protein.
Normal for people with moderate physical activity( 3-5 times a week doing sports): 1 kg of weight = 1.5 grams of protein.
Norm for people with high physical activity( 5-7 times a week doing sports): 1 kg of weight = 2-2.5 grams of protein.
You can use various online resources to find out the amount of protein in the products. The quantity of BJU, as a rule, is written for products in raw form, that is, their contents can be changed during preparation. This is especially true of fats.
Fats are responsible for the "reserve" of energy in the body. Without them, the human body could not function. It is impossible to completely exclude fats from the diet. Fats help our body, and therefore it is important to use them. For a normal condition, a person should consume at least 30 grams of fat per day, otherwise problems with skin, nails and hair will begin. The norm still exists and is calculated on the basis of the weight of a person.
Norm: weight of a person / 2.
That is, if my weight is 70 kg, then the norm = 35 g of fat, but if the weight is 55 kg, then the norm = 30 grams of fat in any case!
It is important to know that there are useful( unsaturated) and harmful( saturated) fats. Many have heard of the so-called "fish oil".It is a useful fat, which is also called Omega-3.It is found in any fish. Harmful fats can contribute to the formation of thrombi, which causes heart attacks, so it's worth to protect yourself from their use. They are contained in oils( coconut, cream, palm, cocoa), as well as meat. If you reduce the intake of saturated fats, then well-being will improve markedly.
Carbohydrates are a source of energy. Without carbohydrates, there would be no strength for any action. There are simple and complex carbohydrates. The difference is that complex carbohydrates are more slowly absorbed by the body, which gives it energy for a long time. For example, buckwheat, oatmeal, pearl barley, millet porridge, pasta and potatoes contain complex carbohydrates. Simple carbohydrates are absorbed quickly and raise the level of sugar in the blood, which leads to the fact that the body begins to need food much faster than when using complex carbohydrates.
Most people gain weight thanks to carbohydrates, so you need to know the rate of their consumption.
The norm for weight gain: 1 kg of weight = 2 g of carbohydrates.
Slimming norm: 1 kg of weight = 1.5 g of carbohydrates and less, up to 1 g of carbohydrates.
Refusal of drinks in bottles and juices with preservatives
This principle is important, because these drinks contain a large number of chemical additives that have a bad effect on the body and even destroy it. Therefore, a gradual failure will lead to an improvement in your well-being.
Refusal of bad habits
Binge and smoking are the enemies of every person. Most people like to indulge in cigarettes or drink a few bottles of beer a day. This principle implies a complete cessation of smoking and not quite a complete refusal to drink. According to many studies, a glass of red wine every day brings a lot of benefits to the body. There are many methods of treating various diseases with the help of wine or beer. Therefore, a complete refusal to drink is a contentious issue. However, it is important to know and consider the fact that alcohol contains a lot of calories that prevent weight loss. So if your goal is to lose weight, then you should give up alcoholic beverages.
Sport
Only a healthy diet will not bring serious results. It is necessary to go in for sports at least sometimes. A couple of times a week to do exercises for all muscle groups, so that the body feels "alive."Becausemany lead a sedentary lifestyle because of work or other circumstances, you need to move more so that you do not make big health problems because of a sedentary lifestyle. As they say, "movement is the engine of the process" and "movement is life."
Therefore, yoga or ordinary exercises that everyone did at school in physical education classes are good here.
This was an introductory article on healthy eating and a little about sports. I do not call for the observance of these principles. However, if you want to change your life and go further, you should try to start with this.