Balanced meals for every day
Hundreds, if not thousands of articles on the Internet tell about balanced nutrition. However, most authors juggle this concept, not understanding its essence.
Repeat one by one the mantra about the only correct ratio of proteins, fats and carbohydrates, with ecstasy paint how many people need calories, vitamins and trace elements, misleading readers.
How much and what does the body really need?
In the 40s of the last century, German doctors determined the need for nutrients from the data of sales of food stores. This is the same as asserting the rate of alcohol consumption according to its sales statistics.
Later, Soviet scientists went even further - invented the magic formula of the so-called "balanced nutrition", the essence of which is to strictly adhere to the diet of the ratio of proteins, fats and carbohydrates equal to 1-1-4.
For more than 50 years, home-grown nutritionists have been pounding water in a mortar, and their stunned readers are satisfied with dumplings and fried potatoes (1-1-4), and they are still surprised whence they get all sorts of sores.
Let's sort it out in order. Our body does not know anything about the balance of the nutrients it needs. However, there are very clear and specific needs.
The need for proteins
To grow new and update tissues proteins are needed. Proteins need not at all 13% of the mythical diet of 2500 calories, but a strictly defined amount.
A woman a day needs an average of 45 grams of protein, and a man - 55 g. And, you should understand this figure correctly. It is not necessary to eat every day on a heavy steak "with blood" or through force to torture yourself with shrimp.
Firstly, it's boringly annoying, and you sooner or later narrow your own and so meager menu. Secondly, too frequent consumption of meat is an unnecessary burden on the liver and kidneys (hello, pimples!).
Calculate the amount of protein you need for yourself in a week (315 g for a woman and 385 g for a man) and distribute it in three or four ways. The fact is that in the process of digesting food, the protein breaks down into amino acids, which remain in the blood for up to three days. When the body needs some specific amino acid, it takes it from the bloodstream. A signal is also sent that this amino acid needs to be absorbed more from the intestine and less often used as a fuel.
Balance of animals and vegetable proteins
Now about the "balance" of proteins of animal and plant origin. Nutritionists piously believe in the exclusive advantage of animal protein. Only he, they say, is balanced and contains all the necessary amino acids. Animal protein should be, according to different authors, from 30 to 75% of the total protein eaten.
In fact, the body does not give a damn where it will take the protein, from pasta or salmon. The only important thing is that the protein must come from different sources. Only in this way can the body be provided with essential amino acids - food elements, without which a person really can not do without.
The vegetable protein is digested as well as the animal protein. This is a proven fact. Products of animal origin still have one weighty advantage - heme iron (from meat, fish, eggs) is absorbed many times better than non-heme (from plants). However, the old myth that vegetable protein needs almost twice as much as an animal, has long outlived itself.
It is true that in products such as egg, milk, liver, meat and fish contains the whole set of essential amino acids. However, you can supplement your diet with such vegetable sources of high-grade protein, like peanuts, quinoa or soy products, or use complementary combinations. For example, in cereals little amino acid lysine, and in legumes - methionine and tryptophan. If combined, the lack of lysine in cereals is compensated by the increased amount of this amino acid in legumes, and the deficit of methionine and tryptophan in legumes will be covered by cereals.
However, it is much simpler and more natural to alternate various green dishes, so that the body itself took the necessary (remember the three-day pool of amino acids). Once again, it is not necessary to combine different foods in one meal, it will suffice to use them within a three-day time window.
Rounding off on a squirrel, I will note the importance of choosing its good sources. By "good" I understand those of them that contain a small amount of saturated fat, but are rich in unsaturated fatty acids and trace elements, primarily iodine, magnesium, zinc, selenium. In the restaurant and at home, prefer low-fat meat, cooked on the grill. More often order fish and seafood (salmon, trout, sushi, caviar, shrimp).
Balance of useful and harmful fats
Let's touch on the balance of useful and harmful fats in the diet. Yes, yes, you did not misinterpret. Harmful fats are also needed for health and must be present in a balanced diet. By "harmful" fats, I understand the saturated, which we have announced almost a vendetta. The fact is that with saturated fats (butter, cream, sour-milk products) we get the lion's share of vitamin "A", which is extremely important for healthy skin. Therefore, in any case, give in to the advertising of "fat-free" products. Those fats that are contained in oil, milk, kefir, cottage cheese, sour cream, practically do not affect the total calorie content of your diet. The difference between 1% and 3.5% kefir is ephemeral. But you get 3.5 times less vitamin "A", but that's already significant.
People who care about the figure will be interested to know that sour cream is four times less calories than vegetable oil. For example, the caloric value of one spoon of olive oil is 182 kcal, and the sour cream of 20% fat is only 41 kcal. This is to the question, what is the best way to fill salads.
The second important aspect is cellulite. According to some reports, the epidemic of this disease in the post-Soviet space began precisely after the people began to abandon the usual dairy products with natural fat content. Some scientists associate the development of cellulite with the deficit of saturated fats in the diet. To create, and most importantly save! Beautiful roundness, the female body needs saturated fatty acids and protein in the right proportion.
Traditional products (milk, butter, sour cream) provided an ideal fat-protein ratio. After many people began to eat low-fat dairy products, the body began to synthesize the essential fatty acids from what was at hand, for example, from transfats that flooded our food industry. Add to this the protein deficit, characteristic of many new-fangled diets, and you will immediately understand where the legs grow.
On the other hand, do not forget about the unsaturated fatty acids that people mostly get with food (salmon, sardines, herring, anchovies). First of all, they are needed in order to give the skin a blossoming appearance, to preserve its elasticity and tone.
At present, there is no proven formula for the ideal ratio between saturated and unsaturated fatty acids. To ensure that the food was balanced, both should be present in your diet.
Norm of carbohydrates
Concerning carbohydrates. As mentioned above, there is no point in trying to adjust your diet to the formula of the ratio of proteins, fats, carbohydrates (1-1-4) sucked from the finger. As you know, the brain needs 125 grams of carbohydrates a day for normal operation. This is the minimum need. However, if we completely eliminate carbohydrates from the diet, as recommended by the late Dr. Atkinson, our body will synthesize them from proteins and food fats. That is, unlike proteins, carbohydrates themselves are not absolutely necessary. However, do not forget that most of the water-soluble vitamins (groups B, C, P, etc.) are found in berries, fruits, vegetables, cereals and greens, which in combination are the main sources of carbohydrates. Therefore, if we exclude carbohydrate food from the diet, we are doomed to a pronounced deficit of the above vitamins and not only.
How many carbohydrates and in what proportions are there? The organism itself will regulate their consumption. Just make it a rule to use only natural sources of carbohydrates - vegetables, greens and fruits.
Once again, the body does not need to eat 40 grams of carbohydrates for every 10 g of protein, as required by the classical formula. This is a harmful formula, the following of which will inevitably lead you to overeating.
Listen to yourself
Having started to eat more or less variously, preferring natural food to fast food, a person soon feels a craving for certain dishes. Thus, the body makes it clear what it really lacks.
Most children still have the inner flair of the necessary, and your baby will most likely rest with his feet on the table, but will not eat too much. But to dishes with substances that are deficient for the body, children tend to show increased interest (sweet - an exception!). This is the case when they should be taken as an example.
Principles of healthy eating
To properly eat, control your weight and stay healthy, it is important to be well-oriented in what you eat.
To survive in this world, you need to be choosy, and be sure to follow the principles of healthy eating.
- Try to eat less sugar, all kinds of sweets, syrups, chocolate, sweets, fructose, as well as jams and jellies containing sugar. Fructose is no different from sugar, it is also caloric and just as quickly absorbed.
Fast food restaurants add sugar to everything, even to cheese, so the harmful food seems all so delicious. Morning flakes, which are advertised as a proper breakfast, contain a lot of sugar. Instead of them it is better to eat a natural porridge of oatmeal with berries.
- Products with a high salt content, such as dark meat cuts, salt sprinkled nuts, dried fish are also not useful. If you need spices, choose pepper and herbs. Salt in large quantities is harmful. Instead of the usual salt, it is better to use sea salt.
- Choose whole grains instead of top grade flour. The phrase "higher grade" indicates a multiple purification - from fragments of a natural useful shell of grain. Any products from flour of the highest grade are already those most harmful fast carbohydrates.
Try to eat grain bread, bread from sifted flour, whole-grain bread, buckwheat, millet, oats, Canadian rice. Do not eat white flour products and white polished rice. They are high in calories, but there are few nutrients in them, such foods are called empty calories, avoid them.
- Try to eat as much raw food as possible instead of boiled and fried. Unique nutrients, living enzymes die by heat treatment. You eat, but the body does not get enough nutrients. Many nutritionists believe that it is the food that is poor in nutrients that provokes you to eat more. The body tries to get what it lacks, and sends you signals of hunger.
Eat as many vegetables and fruits as possible. Drink freshly squeezed vegetable juices every day. If you do not have a juicer at home, you have not started eating properly.
- The food should be varied. Each produt contains unique nutrients with its own spectrum of application. Try to eat as many different foods as possible - shrimp, mushrooms, berries, and overseas salads. The worst habit is that each day is the same. Especially when it comes to pasta with sausage.
- Try to eat vegetables and fruits of different colors. Color coloring indicates unique flavonoids, which are contained only in this fruit. The more colors on your plate, the healthier it is.
- Choose cold-pressed oils. Processed vegetable oil contains many chemical additives, and in the cold-pressed oil there are no harmful substances and additives, it is rich in energy-valuable, useful fatty acids. Very valuable oil - olive.
- Drink herbal teas, freshly prepared vegetable juices. Less alcohol, coffee, pasteurized industrial juices and carbonated drinks. If there were a competition on the planet for a symbol of malnutrition, they would become Coca-Cola. If you want a lemonade, cook it yourself: mix the mineral water, fresh lemon juice and sugar. Advanced can add mint and ginger.
- Buy turkey meat, young lamb and chicken. Less beef, pork, smoked and salted meat. This is heavy food.
- Try not to eat processed foods, such as sausages, sausages and semi-finished products. To make the meat turned into a sausage, it is long processed and pumped with preservatives, flavoring additives, dyes. Unfortunately, whole meat is also being syringed with chemical cocktails, and animals are being fed with antibiotics.
The farmed, unspried meat can still be bought from individual sellers in markets or in firms distributing farm products, such as Lavka Lavka or Green Farm. Most market sellers have meat that is syringed like in supermarkets.
- Always read about the composition of the products on the labels. If possible, buy products without preservatives, artificial colors. Be aware that dietary supplements can provoke migraine, asthma, allergies, kidney disease. Dyes, preservatives, flavor enhancers, emulsifiers and thickeners contaminate the body with toxins.
Sweets, which in former times were so harmless, are now simply stuffed with chemistry and especially trans fats. Look for goodies without preservatives, chemical additives and palm oil, and if you do not find it, it's safer to cook cookies at home.
- Drink plenty of water, it cleanses the body and is necessary for normal cell exchange.
- Rejoice in life. If you do not know how to enjoy life, the juicer will not help you.