Drawing up of the balanced diet
Athlete, burning set of calories, and the pensioner, enjoying a slow life, - two poles on power inputs. However both that, and another require the balanced diet. At a choice of food stuffs it is necessary to consider three criteria:
1. Food should satisfy famine;
2. Strengthen health;
3. On necessities to promote treatment of disease.
It also should be pleasant on taste and please an eye. There is no "bad" or "good" food - there are good or bad diets. If, for example, you all the day ate only fruit and salads, hamburgers with their various stuffings the greater portion of a fish with fried a potato, most likely, is necessary to you to taste. And though these products contain enough nutrients, any of them cannot provide an organism with a full set of vitamins and mineral substances in demanded quantity.
NECESSARY the NUTRIENTS for the PERSON. Needs for nutrients at people depend on age, a floor, physical activity, speed of a metabolism and a state of health. However without dependence from what quantity of calories is shown to the person in day (from 1500 up to 3000), proportions of products from different groups should remain almost always identical.
For maintenance of health and activity 13 vitamins, 16 mineral substances, and also fats, carbohydrates and fibers are necessary to our organism. A plenty of water is necessary also. Using in food various products in reasonable quantities, we can provide the optimum level of each nutrient promoting a good physical condition.
The SCIENTIFIC APPROACH To the CHOICE of PRODUCTS. Dieticians of whole world have developed the certain approaches to a choice of healthy food. They classify products on groups:
1. Bread, groats, for example rice, a potato (complex carbohydrates);
2. Meat, a fish or nuts, bean and eggs (fibers);
3. Milk and dairy products;
4. Fat and sweet products (group of simple carbohydrates).
At drawing up of the balanced diet it is necessary to consider, that increase in consumption of complex carbohydrates, reduction of consumption of the fats especially sated, and sugar, will help to lower danger of intimate diseases, a diabetes and some forms of a cancer.
Groups of products: a choice of a healthy diet |
The parity of products should reflect a parity of groups to which they belong, in a food pyramid. The balanced diet includes six portions of the complex carbohydrates, five portions of fruit or the vegetables, two portions of the milk, two portions of fibers and 15-25 grams fats. |
FOOD GROUP And ITS NUTRIENTS |
FOLLOWS |
DOES NOT FOLLOW |
Carbohydrates |
Bread, groats and consider a potato the basic source of complex carbohydrates (starch), cellular tissue, calcium and iron, and also vitamins of group of Century |
To choose bread black or with the high maintenance cellular tissue. There is a bread with the basic dish and to add it better with a potato, rice or macaroni, instead of fat food |
To fry products of this group; to smear on bread a thick layer of oil or margarine; to add to these products the mixed or oil sauces. |
Fruit |
The fresh, frozen or tinned fruit, fruit juices and dried fruits contain vitamin C, carotin, folic acid, cellular tissue, and also some simple carbohydrates. |
To increase quantity of fruit, entering them as a dessert, a garnish to meat, consuming between the basic receptions of food. |
To eat a plenty of fruit at once as it can lead to diarrhea, especially if fruit unripe. |
Vegetables |
They provide an organism not only necessary vitamins and mineral substances, but also cellular tissue and carbohydrates. |
To use tomatoes and other vegetables (fresh or frozen) for preparation of sauces or as a garnish to meat and macaroni. |
Strongly to fry vegetables since they thus absorb surplus of fat (preferably to extinguish vegetables in a small amount of oil). |
Milk and dairy products,
except for sour cream and oil |
The main nutritious substances-calcium, fiber, riboflavin, vitamins B12 and A. |
To consume the moderate quantity, preferring skim milk and yoghurt with the low maintenance of fat. |
To consume in a plenty fat sour cream, oil, cheese (in skim milk as much calcium). |
Red meat, bird, fish
and alternative products: dry beans, eggs and nuts |
The main source of connections of iron and zinc, fiber, vitamins of group B, especially B 12. |
There is a moderate quantity of these products, preferring fast meat. To consume a fish not less often 2 times a week, including and fat (a mackerel or a salmon). |
To fry meat or a fish, adding fat. It is recommended to prepare for these products on pair, on a grill, to smoke, boil or extinguish. |
Fat products and sweets |
Margarine, oil concern to them, oils for cooking, sour cream, the chocolate, a crackling potato, confectionery, ice-cream, sugar. |
To prefer grades with lower maintenance of fat and sugar, to consume these products in a small amount. Preparing for meat sauce, cut off fat from meat. |
To abuse on holidays chocolate and other sweets or to intercept delicacies between the basic receptions of food. |
HOW TO ACHIEVE BALANCE. Experts-dieticians give concrete recommendations. For the majority of us the way to a healthy diet lays through the use of a lot of vegetables, fruit, the breads, ready groats breakfasts, a potato, rice and pasta.
The common recommendations:
1. Eat on a regular basis and with pleasure.
2. Eat variously.
3. Eat enough for preservation of healthy weight.
4. Eat more products rich with starch and cellular tissue.
5. Do not abuse fats.
6. Use a principle of a food pyramid for drawing up of the menu.
7. Eat sweets less often.
8. Supervise consumption of vitamins and mineral substances.
9. Know when to stop, taking alcohol.
10. Reduce use salt during cooking.
11. Avoid addition of salt during a meal.
12. Do not forget, as the basic receptions of food, and meal between them bring the contribution to balance.
HOW TO ADHERE to HEALTHY TENDENCIES. To consider scientifically proved tendencies in a choice of healthy food not so it is complex, as it seems at first sight.
If the food consists of several components (for example, a pizza, sauce karri, a cake with custard, pies with different stuffings), its place in a pyramid is determined on the basic components. The pie, for example, consists mainly of eggs, therefore gets in a category of fibers though cakes which represent a mix of fats and flours, get simultaneously in groups of fats and carbohydrates. The basis of a pizza - flat dry shortbread, therefore it concerns to carbohydrates, but (for example, a tomato sauce and cheese) it is necessary to carry a stuffing accordingly to dairy products and vegetables. Sauce karri from a beef and rice should be carried to fibers and carbohydrates.
Lack of all of these complex dishes of absence of vegetables and fruit. If to these dishes to add salad from vegetables (we shall tell, a peas and broccoli), and after to eat fresh fruit such food will appear balanced. Even if people eat much, but their diet is not balanced, malnutrition can be observed. At excessively plentiful feed without the balanced diet the risk of increase of a blood pressure, a stenocardia, other diseases of heart, a diabetes, an arthritis will increase.
| How many liquid is necessary for the person? |
 |
Dieticians consider, that for normal work of kidneys and prevention of infections urogenital tract to the person it is necessary 1,5-2 liters for a liquid daily. At big energy-conversion efficiency and in hot weather it is necessary to drink more. |
The MEDITERRANEAN DIET. Healthy the Mediterranean diet is done with high consumption of a fish, an olive oil, vegetables and fruit. Italians, Spaniards and Greeks eat a little meat. Besides they eat less than the sated fats and sugar, but more than complex carbohydrates in the form of bread, set of various pastes (pasta), rice and a potato.
Wide researches confirm that lower death rate from intimate diseases and a cancer in area of Mediterranean sea is connected partly with a diet. Disbalance a typical European diet it is possible to liquidate easily, observing demanded proportions of products.
DIET FOR EVERYONE. Though the recommended balance of products approaches the majority of people, including vegetarians, but does not satisfy all equally. For example, children till two years should receive daily whole milk and dairy products, and in greater, than adults, quantity. But when they become more senior and gradually pass to the common table, the basic recommendations start to extend and on them.
HOW TO be With ADDITIVES? Vitamins and mineral additives, certainly, will not replace habitual products, however in some cases they happen are really necessary. For example, the women, planning to conceive the child, and pregnant women require a folic acid and more often in additional quantity of iron. Elderly vitamin D and iron can be necessary. To the people, a suffering bony rarefication, sometimes register additional calcium.
Translated from goodfood.h1.ru
Good Luck. |
