All cells and tissues of the body contain protein – it makes up about 20% of the total body weight. People who adhere to a balanced diet do not have a protein deficiency – in a diet with enough calories it is practically impossible. Protein performs a huge number of functions, the responsibility of which is to maintain the health and well-being of a person. This organic substance is necessary for the smooth functioning of the internal organs, strengthening the hair and nails, restoring the muscles and skin cells. Athletes and people who monitor the quality of their body, like no one else know about the benefits of protein for the body. With its deficiency, the body becomes flabby, the skin loses its elasticity and the amount of fat in the body increases. Protein is a kind of foundation for the processes of muscle tissue formation. Meat, poultry, fish, eggs, cottage cheese, cheeses and other dairy products are the main sources of protein. Adherents of a vegetarian lifestyle must also receive the required dose of protein. It can be obtained from products of plant origin: some types of cereals (buckwheat, quinoa, rice, oatmeal), legumes, nuts and seeds.
What fats should be consumed, and which ones should be disposed of? What harm do harmful trans fats do to the body and in which foods to look for beneficial fatty acids?
The main component of fats – fatty acids – are used by the body as a source of energy. Depending on the chemical composition, fatty acids can be saturated, monounsaturated and polyunsaturated. Do not be surprised, but fats are an essential element of a healthy diet. They saturate the blood with oxygen, improve skin condition, prolong life, play an important role in losing weight. Have you probably heard about the miraculous omega-3-6-9 fatty acids? You know that the body can synthesize only one of them – Omega-9, and the other two are contained only in food? Nutritionists have found that people oversaturated diets with foods that contain Omega-6 acids, but consume little foods with Omega-3 and 9 acids. All three types of fatty acids should be present on the menu in a balanced amount.
Carbohydrates are an integral part of the nutrition of any person. And although they are mainly the culprits of gaining excess weight, it is impossible to completely exclude them from the diet. If you have an idea of what are complex and what are simple carbohydrates and be able to distinguish between them, you will not have to be afraid of carbohydrate-containing products. Fast carbohydrates really satisfy only taste preferences, while hardly applying to the waist, hips and buttocks. These are pastries, white bread, sugary sodas, and catering. Slow or regular carbohydrates provide an even supply of glucose into the body, give a feeling of long saturation, positively affect mood and overall well-being. Carbohydrates found in vegetables, grains, legumes, and whole grain bread are the most beneficial for your body and health. It is best to eat carbohydrates in the morning – for breakfast and lunch. But from food we should receive not only energy, useful vitamins and minerals, but also pleasure. Therefore, choose the option of breakfast that meets the taste preferences. Moreover, there are a lot of options for carbohydrate meals, like options: buckwheat, oat, millet, corn or pearl barley, with the addition of milk or yogurt, nuts and seeds, fruits and berries.