Human health directly depends on the composition of the food consumed (the amount of proteins, fats, carbohydrates, minerals and vitamins). Most of the people on the planet eat the wrong food.. Scientists have proven that improper nutrition slows down the speed of the brain, increases the risk of developing various diseases, disrupts the immune system, according to Pannochka, an online publication for girls and women aged 14 to 35.. net Principles of proper human nutrition With proper nutrition, food should enter the human body regularly, in fractional (small) portions.

With proper nutrition, it is advisable to eat three servings of grain products per day, two servings of protein sources, five to six servings of vegetables and fruits. You can afford no more than one serving per day of sweets and alcohol. Healthy cereals - rice, buckwheat, wheat groats, millet porridge or durum wheat pasta, must be boiled in water. Medical reviews on proper nutrition say that millet dishes restore microflora after taking antibiotics and cleanse the body, and buckwheat dishes accelerate the elimination of radioactive substances. One to three times a week, meals are allowed to be replaced with potatoes. Potatoes should be cooked with a minimum of fats and oils.. One serving of cereals per day can be replaced with 40-50 grams of bread. It is preferable to use grain bread or bread with bran.

Many reviews of proper human nutrition say that when compiling a diet, it is necessary to take into account the gender, age and occupation of the individual. So, the male body needs an additional portion of protein sources.. To maintain the hormonal background, it is advisable to supplement the diet with a portion of sources of Omega-6 and Omega-3 fats..

Athletes for full muscle recovery should consume a large number of foods containing complex carbohydrates and protein..

Proper nutrition for teenagers is a rather difficult task.. At this age, the body needs foods of increased nutritional value.. Food should be prepared only from fresh products, avoid preservatives and semi-finished products. Fermented milk products (ryazhenka, low-fat cottage cheese, kefir) must be present in the diet. Sugar can be replaced with honey.

The choice of products for proper nutritionBeef, kidneys, liver contain a large amount of iron. Turkey, chicken and some varieties of marine fish (tuna, sardine) are also rich in iron.. Of all types of meat with proper nutrition, preference should be given to veal, lean pork, poultry. It is advisable to limit the consumption of sausages, smoked meats, fatty meats. The fact is that doctors have identified some relationship between malnutrition and the development of cancer and atherosclerosis..

In the diet with proper nutrition, fish should be one and a half to two times more than meat products. At a young age, it is better to choose low-fat varieties of river and sea fish (pollock, navaga, cod, pike perch, flounder, perch). At the same time, the consumption of smoked or salted fish should be limited.. Steamed or grilled fish will bring benefits to the body.

Animal fats (beef or pork fat, butter) should be present in the diet in small quantities. It is unwise to completely exclude animal fats from the diet..

With proper nutrition, it is allowed to consume no more than two or three pieces of eggs per week.. It is very useful to eat quail eggs. In terms of the content of vitamins of group B and vitamin A, as well as trace elements, quail eggs are many times superior to chicken ones..

From dairy products in the diet, it is desirable to include fermented milk products of low and medium fat content..

As a basis for cooking, you can use olive, sunflower, vegetable oil. Use only high quality virgin olive oil. You can't use the same oil twice.

The results of proper nutritionWith proper nutrition, the result will not have to wait long. In medical reviews of proper human nutrition, it is said that it has a beneficial effect on mental and physical health.. Bad mood, despondency, melancholy leaves. Proper nutrition ensures the balance of energy in the body. Not only the state of the body changes, but also the inner worldview of a person. When a person does not eat properly, harmful substances accumulate in his body.. An excess of harmful substances obtained from ordinary food leads to a constant feeling of fatigue.. Proper nutrition eliminates the ingestion of a large amount of harmful substances.

Good nutrition can improve sleep. A person falls asleep quite quickly, sleeps fully and soundly, wakes up easily and feels cheerful throughout the day..

With a balanced diet, appetite normalizes. A person begins to consume the amount of food that the body needs in order to maintain vital activity at the required level.. With a balanced diet, the desire to overeat disappears, and body weight becomes very easy to maintain within normal limits..

A sample menu for proper nutrition A sample menu for proper nutrition will help you get an idea of \u200b\u200b\\u200b\\u200bwhat a diet is.

Breakfast: porridge (buckwheat, oatmeal, corn), boiled in water, fruit smoothie (milk or low-fat kefir + fruit) or a cup of coffee / green tea with dried fruits. During the second breakfast, you can eat two small breads with a spread of low-fat cottage cheese and greens. For lunch, cook rice with a piece of lean meat and vegetable salad. Between lunch and dinner, you can drink a glass of kefir (1-1.5%). For dinner, you can stew or steam vegetables.. Instead of dessert, eat a bowl of cottage cheese with cinnamon. Before going to bed, drink a glass of kefir. In the menu with proper nutrition, you can replace one product with another.

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