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A healthy diet
“We eat to live ,not live to eat” Each person able to take care of their own health. Movement toward this goal should be gradual, step by step. Each step extends the active years of life.
A healthy diet A healthy diet is the food for growth, normal development and vital activity of man, promoting health and disease prevention. Compliance with the rules of healthy eating combined with regular exercise reduces the risk of chronic diseases and disorders such as obesity, cardiovascular disease, diabetes, high blood pressure and cancer
The right food can give us health, longevity and beauty. It implies that the body regularly, in sufficient quantity and optimal ratios have to do many nutrients – proteins, carbohydrates, fats, water, minerals and vitamins. Human nutrition is one of the most important factors directly influencing human health. Improper diet leads to disruption of the functions of individual organs and organism in General. Detrimental effect brought by inadequate nutrition, lack or excess of food.
FAS T food
FAST FOOD "JUNK FOOD" High-calorie fast food contains a lot of fat and few vitamins. In fast food have been widely utilized fats – unnatural isomers of fatty acids. Their use threatens the imminent obesity because they increase the weight more than any other food with the same amount of calories. Not by chance, scientists call them "fat-killer".
The composition of carbonated beverages includes a variety of preservatives, flavorings and dyes which adversely affect the gastrointestinal tract students. Sugar, in a large amount present in soda causes tooth decay.
In the composition of chewing gum include sweeteners, colors ,flavors. Have long been proven that the longer the contact of sugar with teeth, the higher the risk of tooth decay. And gum, and chewing candies just no competition. In the work of children's doctors have been cases where children who complained of abdominal pain, found in the intestine rubber “stones” made out of glued colored lumps formed gum.
Fat, salt, sugar, sweets This group of foods in the diet healthy eating should be minimized, and best of all completely excluded from the diet of a person. This group of products also include butter, margarine, foods made of white flour (bread and pasta), sweets, sodas.
The list of harmful food additives Forbidden-E,E105,E,E,E123,E,E,E,E. Threat-E102, E110,E,E124,E. Crustaceans-E131,E210-217,E240,E330. Harmful to the skin-E230-232,E239. Inducing breach of pressure-E250,E251. The list of harmful food additives
The basics of good nutrition: Try to bring your diet to the conventional food pyramid, which was mentioned above. That is the basic healthy diet should be vegetables, fruits, and cereals. Try to eat only fresh food. In a pinch, you can cook the semi-finished products. Prepared food, sold in many stores and require only heating, it is necessary to eliminate from the diet. Healthy balanced diet means eating all food groups. So try not to substitute or exclude a particular group of products. You just need to follow the proportions, and to diversify your diet. If you want to eat – eat fruit, nuts, or dried fruit. As often as possible include in the diet of cabbage (white cabbage, red cabbage, broccoli, cauliflower, Brussels sprouts, kohlrabi, Savoy). In addition to the basic nutritional properties of cabbage, scientists proved that eating cabbage significantly reduces the risk of cancer. If possible eat foods that are low in fat content. Try to minimize the use of alcohol, sugar and salt. Remember that food eaten must be balanced by appropriate physical activity. In the base (the lowest part) of the pyramid of power, developed by the Harvard school of public nutrition, is consuming fluids, and physical activity. Do not expect the transition to healthy eating immediate results. Gradually you will notice that I had more energy, recovered from a dream, you become sick less often and recover much faster and normal weight and still a lot of pleasant moments. If you find it difficult to evaluate your diet and switch to a balanced diet, then you will be a notebook and pen. During the week, write down everything you eat and at the end of the week you'll be able to assess the situation and figure out what foods dominate your diet at the moment, and what foods I should add or eliminate from the diet to balance your diet. Your health is in your hands!
The food pyramid (food pyramid) At the bottom of the pyramid (at the base) are products in the human diet should be more and higher to the top, the less relevant products should be consumed. Products in the pyramid of power are conventionally divided into portions. Portion is a conventional unit and may be, for example, 100 gr. or another size that is more convenient to you. The number of servings required by each person depends on the age, sex, the configuration, health status and degree of activity of a particular person. Below is a pyramid of power for the average person, not weakened by disease and not engaged in heavy physical labor. Fat, salt, sugar, sweets (need to minimize) Dairy products, yogurt, cheese (2-3 servings) Meat products, poultry, fish, beans, eggs, nuts (2-3 servings) Vegetables and fruits (5-9 servings) Whole grain products (6-11 servings)
Wholegrains The base of the pyramid food is food made from grain. To whole grain products include wholemeal bread, cereals, pasta from whole wheat flour, brown rice. Also to this group in the nutrition pyramid includes vegetable oils (olive, sunflower and other oils).
Healthy proper nutrition is the intake and assimilation of those substances which are necessary for replenishing energy, building and repairing tissues, regulating the functioning of all organs and systems of the human body.
All the vitamins
Vitamin A-the vitamin of growth
Vegetables and fruits Vegetables and fruits are very useful for the human body. They are low calorie and contain huge amounts of vitamins and minerals, and also contain large quantities of water and fiber that create a feeling of satiety.
Meat products, poultry, fish, beans, eggs, nuts. This product group also called blastergame products. It is desirable to give preference to fish, poultry, beans because they contain less fat than other blastergame animal products. Legumes and nuts contain a lot of useful vitamins and minerals.
Dairy products, yogurt, cheese. These products are also blaster game in the pyramid of power stand on the same level as meat products, poultry, fish, beans, eggs and nuts. Dairy products provide us with protein, calcium and other nutrients.
Vegetables and fruits
Diet proper nutrition 7.00 – Плотный завтрак. 10.00 – витаминизированный второй завтрак. 13.00 – Обед. 16.00 – Полдник. 19.00 – Лёгкий ужин
And let healthy food always brings you pleasure and benefit .
Thank you for your attention!
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