Our time is characterized not only by a fabulous technical progress, but at the same time and the mass disorders that simply did become the norm for the average person.Where are the problems with being overweight, in violation of the internal organs, chronic fatigue?Many appear, no matter how trivial, because of improper diet.As a balanced diet?
determine what would be the ideal ratio of ingredients is for you, it is quite difficult.Each person has a particular: the physique, lifestyle, age, weight, etc.However, within certain limits, balanced diet is definitely possible.To do this you can even yourself.It is important to know the correct ratio of nutrients in the diet.The share of protein should account for about 30-35% of the daily menu, carbohydrates - 35-40%, fat - 25-30%.This balance is necessary to try to maintain.
In addition to that it is very important a balanced diet (protein, fat, carbohydrates) in terms of the percentage of these parts, no less important is the observance of the rules of the meal.It is important that single portions were large.At the same time there should be at least five times a day.Then you will not feel hunger, and metabolic processes will be carried out much faster.
Every morning should start with a full hearty breakfast.To balance the diet, there should be almost immediately after waking up.At this time the body needs new energy.If you do not give him food, he will take it as a stress factor and start inhibit metabolism and accumulate "life reserves" in the form of fat.This adversely affects the health and shape.Best choice for breakfast - porridge.The cereals contain complex carbohydrates and vitamins of group B. Dinner, on the contrary, should not be tight.In the evening, the metabolism slows down.
To balance the power of protein content, it is necessary to eat meat (preferably low-fat veal, poultry) and fish.Most healthy fats found in fish.From mayonnaise, sauces, salad dressings, margarine and gravies should be abandoned.Also, do not forget about dairy products - yogurt, cottage cheese, yogurt, etc.
useful to use as much as possible foods that are high in fiber.These include brown rice, wholemeal bread, most vegetables, raspberries, prunes, nuts, dried apricots and others. A well-processed foods are best eaten in small amounts (pastries, white bread, pasta, white rice).
To make it easier to adhere to these rules, you can create a diet that involves a balanced diet for a week.On an average day a person needs 2200 kcal.This figure should be adjusted to the characteristics of your body and lifestyle (moving or not).In the table of caloric easily calculate how much you plan to consume energy during the day.Sample menu might look like.
1st breakfast:
- Oatmeal without oil.
- boiled egg (one).
- salad vegetables.
- tea with ginger.
2nd breakfast:
- Persimmon.
- Apple.
- tea.
- Crackers.
Lunch:
- Fish (one hundred grams).
- Vegetables.
- Tea with cinnamon.
- Boiled meat.
Snack:
- Nuts.
- water.
- low-fat yogurt.
- Pomegranate juice.
- few Khlebtsov.
Dinner:
- cheese without bread.
- Cottage cheese (low-fat).
- yogurt with cinnamon.
- tomato juice.
- Fruits.
