The basis of a healthy diet is the correct ratio of proteins, fats and carbohydrates. What should it be? How to eat fully and varied, without gaining too much?
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Carbohydrates
The daily norm is 55-60% of the total calorie intake.
Carbohydrates are simple and complex. Simple carbohydrates are found in white rice, pastries, sweets, fruits - they are completely broken down in the body, give a quick but short-lived feeling of satiety, which after some time is replaced by a new attack of hunger. Such carbohydrates are best reduced to a minimum in the diet.
You consume too many simple carbohydrates if:
- Eat sweet pastries and pastries every day.
- At least 4 times a week, drink soda, juices and nectars from boxes.
- Add sugar to each cup of tea and coffee.
- Every day, eat sweet drinking yogurt.
Complex carbohydrates - that's what should be about 60% of your menu. Complex carbohydrates contain fiber, which saturates well and also improves digestion. The feeling of satiety after consuming complex carbohydrates remains for a long time. They are found in cereals, whole grain bread, bran, vegetables and fruits.
You definitely won't get better if you eat daily:
- 1 serving of whole grain porridge
- 3 slices of whole grain bread
- 500-600 g of vegetables
- 1-2 fruits
Squirrels
The daily norm is 10-15% of the total calorie intake.
Proteins play an important role in the human body, being the main building material for cells and tissues. The body has to spend more energy on their absorption than on carbohydrates - protein diets are based on this property of proteins. However, an excess of protein, although it helps to lose weight, but can be harmful to health, so it is better not to exceed the daily allowance.
The main sources of protein:
- Meat, fish, eggs
- Legumes
- Soybean
- Dairy
- Nuts