Balanced diet
If you really want to get on the right way to nutrition, then you need to remember a few more rules that relate to diet.
Take food at the same time of day. This rule is fairly easy to follow, because almost all working people have a weekday schedule. It turns out that if a person wakes up from day to day at the same time and comes home from work at a certain hour, then at least the time for breakfast and dinner will be constant. Such a regime at the same time contributes to the development of conditioned reflex preparation of the body for the reception and digestion of food( gastric juice, bile, etc.), as a result, the food is better absorbed.
Required breakfast, lunch and dinner. Imagine the situation: the middle of the working day, you have not eaten for a long time and are hungry. But you do not want to be distracted by food and you continue to work. And in the stomach, in the meantime, everything rumbles - this is the secretion of gastric juice. He is ready to digest food, but she is not. Then the gastric juice begins to corrode the walls of the stomach. Hunger is replaced by unpleasant sensations, in the stomach there are painful sensations. But here is the end of the day: you came home, eaten and abundantly ate. You experience a pleasant peace. But high-calorie food in large quantities, eaten at a time, is a difficult task for the body. Food juices are intensified, blood concentration increases sharply, and changes in the body lead to atherosclerosis. .. And so every day. It is not surprising that after all this, the body fails - there are gastritis, stomach ulcers and 12 duodenal ulcer, the probability of a heart attack increases. And all this can be avoided, if there is often, but little by little, at least 3-4 times a day.
The intervals between breakfast, lunch and dinner should be 4-5 hours. This is due to the fact that this is the time food is delayed in the stomach. If you make more intervals between meals, you will experience constant hunger, and if less - the stomach will not have time to digest, and the food there will be stored.
For the same reason, dinner should be 3-4 hours before bedtime, so you went to bed with a practically empty stomach. If you eat yourself before going to bed, you can earn heartburn, gain excess weight, knock down the diet( due to food that is not digested overnight, you will not feel any appetite in the morning, you will leave without breakfast, etc.).
In addition, it is believed that people who eat up at night, often see nightmares. True, mostly bad dreams for some reason do not appear to all gourmets in a row, but more often to older people, as well as people suffering from cardiac, gastrointestinal and renal diseases.
Properly distribute food intake. Be guided by the proverb: "Breakfast you eat yourself, lunch is stripped with a friend, and give the dinner to the enemy".
Clearly, the distribution of daily caloric intake in different periods of food intake looks like this: if you have more divided meals, then, of course, the schedule will look different, but the principle remains the same: lunch is the most satisfying, breakfast is slightly less caloric, dinner -the easiest.
Breakfast Lunch Dinner
Food pyramid
It is possible to illustrate the useful ratio of food in the daily diet with the help of the so-called Food Pyramid.
The food pyramid consists of several levels: at the bottom of it there are products that we must eat in the greatest quantity. And, conversely, the higher the level of the pyramid, the less appropriate products should be consumed. But in
at the same time in the daily diet should include products from all levels.
The first level of the pyramid, the lowest, consists of products made from cereals: cereals, rice, pasta, bread with bran or grain. These foods should be a big part of our diet and be the main energy suppliers.
The second level of the pyramid is made up of vegetables and fruits. They are the main suppliers of vitamins, minerals and fiber, without which normal digestion is impossible.
The third level of the pyramid is dairy products, as well as meat, poultry, fish, eggs, nuts and beans. All these products are the main suppliers of protein, also rich in iron, calcium, zinc.
The fourth level of the pyramid. Its top consists of various sweets, desserts, and in addition, fats and vegetable oils in its pure form - they need to be consumed in small quantities.
In addition to the existing levels of the pyramid, its authors also introduce the concept of a portion for each product. Accordingly, it is recommended to eat a certain number of portions per day from each level of the pyramid. For example:
The first level of the pyramid.6-11 servings are recommended. A portion is considered to be one of the following: 90 g of boiled
rice or other cereals, 100 grams of pasta, one piece of bread, one small bun, 6 crackers.
The second level of the pyramid. It is recommended to eat 3-5 servings of vegetables and 2-4 servings of fruit. A portion of vegetables is
1 potato, 1 tomato, 1 cucumber, 100 grams of boiled vegetables, 200 g of vegetable juice.
A portion of fruit is considered to be an average size of 1 apple, pear, banana, orange, kiwi, slice of melon, 100 g of berries or cherries, 100 g of canned fruit, 200 g of fruit juice.
The third level of the pyramid. We recommend 2-3 servings of dairy products and 3-5 servings of meat, fish, poultry, eggs, nuts and beans. One serving in this case is 200 g of milk, 125 g of yogurt, 60 g of cheese, 50 g of curd, 60-90 of boiled or stewed meat, fish, poultry, 2 eggs, 100 g of nuts, 200 gramsboiled beans.
The fourth level of the pyramid. The recommended number of portions, as well as instructions that count as a portion, are not. Just consumption of products of the fourth level should be minimized.
Aspiring to make the food various, change structure of portions. For example, today you chose rice from first-tier products, and tomorrow choose pasta, from tomato and banana products, and then take cucumbers and cherries, etc.
If you are skinny or want to become one, then you will have enough of the minimum amountrecommended servings. For example, for a day you will have to eat 540 grams of porridge, 3 tomatoes,
2 apples, 100 grams of cottage cheese, 250 g of boiled meat and a small candy. Be sure to drink 1,5-2 liters of water or tea a day with or without sugar.