Principles of rational nutrition
Rational nutrition is a balanced diet with which the body receives all the substances necessary for life, proteins, fats, carbohydrates, vitamins, minerals, fiber, water. It is a way to develop and improve new eating habits and healthy tastes.
The main sources of energy are proteins, fats and carbohydrates. Different products contain these components in different amounts. Carbohydrates are found in cereals, pasta, fruits and vegetables. Proteins - in fish, meat, cottage cheese, legumes, mushrooms. And fats exist both independently (butter and vegetable oils, lard and internal fats) and in a bound state (nuts, avocados, fatty meats, fish and poultry, dairy products, etc.).
Carbohydrates are the main source of energy, 1 gr. carbohydrates contains 4 kcal. They are simple and complex.
The mechanism of action on the body of simple carbohydrates:
-significantly and briefly increase blood glucose;
- completely split and do not lead to saturation for a long time;
- have low nutritional value and quickly turn into fat.
They are found in white flour breads and pastas, processed cereals, fruit juices, sugary sodas, sweets, chocolate, sugar, and honey. The use of simple carbohydrates leads to the development of obesity, type 2 diabetes, cardiovascular diseases (stroke, heart attack), and worsen the quality of life.
WHO recommends to eat up to 12 teaspoons of sugar per day, but aim for 6 (safely).
The mechanism of action on the body of complex carbohydrates (starch):
- cause a gradual rise in blood glucose levels;
- lead to saturation for a long time;
- the composition of complex carbohydrates includes a significant part of dietary fiber;
- have a high nutritional value.
Source of complex carbohydrates:
- bread and pasta from wholemeal flour;
- whole wheat bread;
- brown rice, buckwheat, oatmeal, legumes (beans, peas, lentils);
- Fresh fruits and vegetables.
The rate of absorption of carbohydrates depends on the glycemic index (GI). This is a value that shows how quickly carbohydrates are absorbed and the blood is saturated with glucose. GI is rated on a scale of 1 to 100. There are high and low.
A high glycemic index contains "live" beer, brown and white sugar, white flour pastries, potatoes in any form, white rice, rice noodles, rice pudding, corn flakes and popcorn (even without added sugar and honey), cereals and cereals - millet, oatmeal (including in the form of muesli), pearl barley, couscous, semolina, boiled or stewed vegetables, milk chocolate, bars, carbonated drinks, sweet berries. As a result of the digestion of these products, the glucose content in the blood will increase significantly.
Eating foods with a low glycemic index slightly increases blood glucose levels. These products normalize the work of the pancreas and regulate the production of insulin.
It is important to understand that the glycemic index is not a constant value. Its value depends on a number of parameters: the origin, variety and variety of the product (for cereals, fruits), the degree of ripening (for fruits), thermal and hydrothermal treatment, the type of product processing (crushing, grinding to flour), as well as the individual characteristics of the body of each person. .
The glycemic index of certain foods may also depend on what those foods are consumed with. Olive oil or something acidic like vinegar or lemon juice can slow down the conversion of starch to sugar and thus lower the glycemic index. We need carbohydrates to digest proteins and fats.
Squirrels.
Proteins are an important and indispensable part of the diet.
The daily requirement for proteins is on average 1 gram. per 1 kg of body weight (80-120 gr.). It is important not only the intake of proteins in the body in the required quantity, but also their qualitative composition. The value and diversity of proteins are determined by the content and ratio of their constituent amino acids. Proteins of animal products (meat, fish, eggs, milk) contain a number of amino acids (isoleucine, valine, threonine, tryptophan, methionine, lysine, leucine, phenylalanine) that are not synthesized in the body, so animal proteins are of the greatest value. Proteins of vegetable products (soybeans, beans, peas, mushrooms) do not contain all the essential amino acids and therefore cannot completely replace animal proteins.
If protein foods predominate in the daily diet, this can lead to a lack of energy and acid toxemia (acid-base imbalance). Diseases such as osteoporosis, kidney disease, arthritis appear, the immune system is disrupted, cancer.
The daily requirement for proteins is fully provided by 400 gr. low-fat product: cottage cheese, fish or meat.
It's good to know that animal protein foods often contain fat and therefore have a higher calorie (energy value) than plant protein foods. But vegetable protein products contain fiber, which is important for digestion.
Helpful tip:
Replace some animal protein with vegetable protein. This will reduce the caloric content of food and increase the intake of ballast substances that contribute to the filling of the stomach and improve bowel function.
Fats.
Fats are the main source of energy. Fats are the most caloric component of food, and when consumed in excess, the body is overloaded with calories. When burning 1 gr. body fat receives 9 kcal. When the proportion of fat in the diet is exceeded, a number of diseases occur: type 2 diabetes, atherosclerosis, stroke, heart attack, cancer.
In its pure form, fats are found in natural animal and vegetable products: in butter and ghee, various vegetable oils. Hidden - in meat, poultry, fish, fatty sausage, eggs, milk, sour cream, cream, cheese, nuts, seeds. All culinary products are rich in fat - cakes, pastries, biscuits, cookies, ice cream, chips. Vegetable fats contain about the same number of calories as animals, but differ from the latter in the composition of fatty acids, which are saturated and unsaturated. Animal fats contain mainly saturated acids and cholesterol. The use of a large amount of animal fat leads not only to an increase in body weight, but also contributes to the development of atherosclerosis, due to an increase in blood cholesterol. Vegetable fats contain unsaturated acids (with the exception of coconut oil). If they were not subjected to heat treatment, then the level of cholesterol in the blood is not affected.
Helpful tip:
Give preference to corn, sunflower, soybean, linseed, olive oil.
Water.
Water is the main component of the cells and tissues of the body.
A healthy person needs to drink up to 2 liters of clean water per day. This amount of water will keep the body in good shape and reduce the feeling of hunger.
Helpful Tips:
- Before each main meal, drink 1 glass of warm water, this will improve the functioning of the gastrointestinal tract and save you from overeating;
- for drinking, use mineral water (with a mineralization of 0.1 g/l) or purified from the tap;
- drink water in small sips;
- make water delicious by adding a slice of lemon or lime.
The composition of modern dishes provokes a feeling of hunger due to the content of a large amount of sugar, flavors, flavor enhancers and other additives. It is better to cook at home and eat only freshly prepared food.
Eat at the same time — this will set the body to work properly. Eat seasonal vegetables daily. The most useful are green vegetables (cucumbers, all kinds of cabbage, celery, lettuce, herbs), they have a lot of vitamins, minerals, and fiber. They quickly saturate and prevent the absorption of fats in the intestines, cleanse the blood and blood vessels. Half of the daily diet should be vegetables.
Reduce the calorie content of the diet due to fats (pork fat, butter, margarine). Cook poultry with skin removed, choose lean meats. Do not fry the dishes, but cook in your own juice, boil or bake in the oven. Add only vegetable oils to salads.
Foods containing starch increase the work of the pancreas and stimulate the release of insulin. Therefore, avoid baked goods made from white flour, white rice, potatoes. Give preference to products made from whole grain flour.
Basic principles of rational nutrition.
1. Don't skip breakfast. Morning food speeds up metabolism, it has been scientifically proven that you can afford cereals, omelettes, casseroles, dried fruits and fruits, cottage cheese and even sweets for breakfast.
2. Give up fast food and sugar. The calorie content of such dishes exceeds several times the permissible values.
3. Drink more water. A healthy person needs to drink about 2 liters of water per day. Remember that 1 cup of tea or coffee removes 2 cups of water, so drink 1 cup of water 20 minutes after your coffee. Give up sweet sparkling water, it has a lot of sugar (1 liter of Coca-Cola contains 106 grams of sugar).
4. Don't be hungry. The break between meals should be no more than 4 hours. Active hunger leads to a loss of control over oneself and, as a result, to overeating and metabolic disorders. Eat regularly, in small portions.
5. Reduce the amount of salt. Salt retains excess fluid in the body and leads to edema and increased blood pressure. Salt increases appetite and irritates the gastric mucosa. Limiting salt intake to 5 grams. a day, the feeling of hunger will decrease.
Remember that healthy eating takes some getting used to. And this means that it is impossible to change your diet drastically, it is better to do it gradually.
Chief freelance nutritionist of the Lipetsk Region Health Department Plotnikova Ya.Ya.