To ensure that you can accurately control your weight, it is not important whether you are trying to lose it, gain or maintain, in any case, you just need to know what the daily rate of fat, protein and carbohydrates.The table will help you deal with this in a jiffy.
Rule number one: the key to success - the right balance
All the body's need for nutrients, the micro and macro components, of course, are strictly individual.Therefore, since most of the calculations on the criterion of "the daily norm of proteins, fats and carbohydrates" is made under normal, average person, after a while you will understand what your body needs it, and you can slightly adjust any program exclusively for themselves.
most simple formula BZHU ratio (fats or proteins, carbohydrates) - approximately 1: 1: 4.But it does not fit all, as much in the diet depends on your age, weight, life style and the results that you want to achieve.Therefore, if you want to learn more how to best use this formula in their diet, let's look at each of its components separately.
Protein Protein - an essential component of all tissues of the human body.In children, they are necessary for growth in the adult - for tissue regeneration.The composition of all proteins contain different amino acids, each person is simply necessary.
the primary source of protein, has a unique set aminokislo - is nuts, sprouted grains, soy milk, white meat chicken or turkey, fish, low-fat cheese or other dairy products, milk.
We select the amount of protein, based on your weight
daily intake of protein is at the rate of one and a half grams of protein per kilogram of body weight.It is desirable that 30-35% of the total proteins were of animal origin, and the rest - the vegetable.Thus, if the weight of an adult, for example, 70 kilogram per day it must consume 105 grams of protein, only a third of which, ie. E. 35 grams, should be of animal origin.
biggest misconception - it assumes that the consumption of fat can only harm yourself and your figure.The main thing - all should be the measure.Fats are essential to the human body, because without them, many cells can not function normally.
All fats, which only exist in nature, are divided into saturated and unsaturated, it is determined by the ratio of fatty acids and glycerol in the formulation.
for the normal functioning of the body needs the three main fatty acids - is 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.But be careful, a large amount of saturated fat in the diet contributes to increased deposition of cholesterol on the walls of blood vessels.
What happens if you completely eliminate the fat?
is also reduced to a minimum amount of consumption of so-called trans fats as their positive effect on the body can not be called a well.Often these fats are present in flour products, especially in margarine.
recommended daily allowance of fat for men - 100-150 grams for women - 85-115.For the elderly it is recommended to reduce the fat intake to 70 grams a day.
The lack of fat may reduce the overall immunity, problems with the central nervous system, bowel problems, and duodenal ulcer.Excessive
the presence of fat in the diet is the cause of increased blood cholesterol levels, obesity and memory loss.
Carbohydrates 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 the reduction in the amount of carbohydrates consumed to no good will not.It is more important to learn how to choose the "correct" carbohydrates.
energy that enters per day in the human body, about three to four-fifths of it has to be replenished by means of complex carbohydrates, one-tenth - at the expense of simple, and the rest - from the combustion of protein and fat.Therefore, the daily rate of protein and carbohydrates in your diet should necessarily correspond to the number of fat.
All carbohydrates that can only be on your plate, divided into three groups: monosaccharides, polysaccharides and oligosaccharides.All of them are essential to our body, or any proteins and fats simply can not be absorbed.Most of the carbohydrates entering the body - it monosaccharides and disaccharides.Be careful with the surplus in income in your body sugar, part of it can accumulate in the muscles and liver as glycogen in.
What else are carbohydrates?
Also, the time or the rate of production of energy by the body, carbohydrates are divided into fast and slow (or, as they are called, both simple and complex).
Slow carbohydrates should become a permanent part of your daily diet, but again, do not overdo it, the amount of this substance depends on how active life you lead.However, the average daily intake of carbohydrates - about 350-500 grams, not more.
One of the most accessible to the fast carbs is sugar, as it includes are only two molecules - it is glucose and fructose.Quick carbohydrates (all kinds of sweets, fruit rolls and the like. D.) With an instantaneous velocity absorbed into blood, almost immediately after we eat, but they disappear as quickly as appear.Therefore, it is desirable, if not completely, then at least as much as possible to eliminate from your diet foods supersaturated fast carbohydrates.Remember, fast carbohydrates - the main initiator of obesity.So if you want to calculate your own daily requirement of fats, proteins and carbohydrates, be sure to pay attention to the past.
Unlike the first, slow carbohydrates are absorbed into the bloodstream over a much longer time period, but it occurs much more evenly and the fat stores of the body is not replenished.
daily rate of fats, proteins and carbohydrates: table calculation
most important thing in a diet - it is the right balance BZHU table number which is determined mainly by your age and lifestyle.Remember, the whole point of dieting and a proper diet is not to completely eliminate from your diet all kinds of harm, leaving nothing but vegetables and herbs.The main and the main goal - to make sure that the body receives just the right amount of nutrients that it needs.
for children and the elderly daily rate of fat, protein and carbohydrates (table shown below) is significantly different.This should be taken into consideration.If you strictly follow all of the above tips, you will understand that the calculation of the daily requirement of protein, fats and carbohydrates - it is, in general, simple enough.And I benefit from it very, very much!
To make it easier to choose what is right for you, below shows the daily rate of fat, protein and carbohydrates.Table for women and men contains all the required settings.
|Group||Weak P. Def.Load||Average nat.Load||Strong Phys.Load|
|Proteins g||90||88||82||96||93||88||106 110 100|
|Group||Weak P. Def.Load||Average nat.Load||Strong Phys.Load|
Always properly think overyour menu.For example, there are both fats and carbohydrates is not recommended for the reason that the receipt of one-time and of both the body first begins to breakdown of carbohydrates, since it is required much less time than for refining fats.Thus, the fat simply deposited in reserve.
carbohydrate intake after six or seven o'clock in the evening is better to limit, or even eliminate, the evening metabolism gets a little slower, and therefore, carbohydrates are processed is not completely, but insulin is released into the blood in abundance.
If you wish, for example, to lose weight, give up for a while from simple carbohydrates and fats, it is best to consume nuts or fish.Also, limit the number of white rice and potatoes.A
maintain internal equilibrium will be much easier to correctly calculated the daily requirement of fat, protein and carbohydrates.The table at the same time you will become an indispensable assistant.
In order to initially make it easier to control yourself, try to start a food diary.In it you will write down everything they ate during the day.Moreover, it is necessary not just to write, but also to work and before eating weighed portion and calculate how much it protein, fats, carbohydrates and calories.Just do it really need to be honest, because much your body is something definitely not be fooled!Never forget that there is a daily rate of proteins, fats and carbohydrates, which simply need to follow.