Health // Proper nutrition

A balanced diet, the essence, principles

Unfortunately, banal information about healthy eating is the most eye-catching news, not reliable and proven facts.There are thousands of published studies on nutrition, but remember that they are all experimental, sometimes based solely on the expectations of researchers.On this basis, they can not be made general conclusions.And only thanks to the fact that diet and nutrition have become important social problem, such information is in high demand.What is it - a balanced diet?What is behind these words and whether it is possible to create a perfect diet?

Meals should be balanced - is not in doubt.What does it mean?The daily diet should contain several hundred different substances necessary for life, but in certain quantities.For example, 60 mg of vitamin C, and 5 grams of salt.To eat healthy and feel good, we need to eat five servings of fruits and vegetables a day.This does not mean that you need to eat five times a day to clean the whole bowl of salad.Just a handful of grapes can fill one portion

.Calculate your personal "dose" vitamins you yourself have given their age, sex and weight.

Sugar consumption should be reduced

This advice should address primarily juices in cartons that contain excessive amounts of sugar.Experts recommend carefully reading labels.Remember that sugar is a complex issue.What is important is how exactly it's called.The glycemic index (GI), ie information about what will be the level of glucose in the blood after eating the product.The higher the HI, the higher the level of sugar in blood.Eating foods with a high GI lead to a spike in blood sugar in response to a big "shot" of insulin.Thus, at the time of hunger you will eagerly reach for sweet snacks - they cause a sharp increase in blood sugar levels.At times you feel elevation of mood, you have a lot of energy and intelligence to solve the problems of life.This is the essence of the action of sugar - "false" energy.But this short-term effect, whereby you even less return to the same low level of sugar in the blood and this level is even lower.Then you feel more hungry, but too sleepy.Some fruits such as fresh peaches, cherries, plums and grapefruit have a low glycemic index, so they do not cause such rapid fluctuations of insulin.Do not forget that fruits and vegetables are excellent sources of so-called "active components", as well as vitamin C.

But be careful: the blood sugar level is very serious!More exclude it from the diet is impossible in any case.One piece of high-quality chocolate will not hurt you - on the contrary, will strengthen your brain and improve your mood.However, certain products even in small doses can displace blood glucose, which in such cases is responsible for the collection of adipose tissue.

What about fat?

People who dream of having a beautiful silhouette, often completely deprive themselves of the consumption of any fat.They believe it is the foundation of a balanced diet, the essence, the principles of which they have not been studied.This is fundamentally wrong!Again, note that some of the unsaturated fats are essential for life.Dietary fats in the diet should prevail, especially rapeseed oil, which is currently undergoing a renaissance.Animal fats are not essential for life, as evidenced by the millions of vegetarians and official medicine.

However, they are especially dangerous trans fats, that is, those who were exposed to repeated heat treatment.Mainly because so many doctors have called for limiting the diet of fast food.It is in the field of "fast food" is used repeatedly hot oil.It's going to cook, such as French fries or donuts, hot dogs or hamburgers.Such oil produces substances which promote weight gain already after the first dose and may be carcinogenic.Fast food also has a very high calorie.One dinner at a restaurant of fast food - it is about 1,000 calories, whereas in normal everyday life you need a day to consume no more than 1,500 calories.that is, one meal of almost all of the daily rate.

Reduce salt intake

Sol is also one of the substances necessary for life, but only in the amount of 5 g per day.This can be easily achieved without additional dosalivaya our food.The fact that the salt is already present in most products.Experts believe that the salt shakers have even disappear altogether from our kitchens because modern food is too salty.For example, traditional bread and sausages salt contains almost daily dose per 100 grams.We all love the salt, it is not only a tradition, but also a bad habit.Instead of the 5 we consume about 12-15 grams of salt a day.Unfortunately, the authorities responsible for health care in our country underestimate this problem.In developed countries, such as Denmark, the Ministry of Health issued a decree to minimize the amount of salt foods.The principles of such decrees are clear, and the consequences of excess salt in the body are very serious.Just one fact for example: in countries where the per capita consumption of salt is exceeded, planned a disproportionate amount of stroke and mortality up to 60 years.Remember that salt intake in the diet - it's just a bad habit.Let's try to work on this, because the scattering of white particles in any dish really kill deep and wonderful taste of vegetables, meat and dairy products.And along the harm to our health.

Cholesterol Cholesterol is necessary for the functioning of the body - without it there would be substances such as hormones or bile acids needed for digestion of fats.But when it is too much, it begins to accumulate in the blood vessels, inducing arteriosclerosis.The arterial blood flow is hampered and then suffer ischemia and heart tissue.Thus, reducing the level of cholesterol is of paramount importance.

But it is important to know that there are concepts of "good" and "bad" cholesterol.The most accurate information we get, if we shall hand over a blood test that indicates the level of cholesterol in the blood, dividing it into fractions.Cholesterol actually has two incarnations: the good (HDL) and bad (LDL).We want to reduce the level of "bad" cholesterol that is easily embedded in the walls of arteries.According to experts the level of "bad" cholesterol should not exceed 130 mg / dL.A "good" cholesterol should be less than 35 mg / men and 40 mg / women, while the total amount of cholesterol in the blood must not exceed 200 mg / dL.