According to experts in the field of dietetics, in order for your diet to be healthy and balanced, you should adhere to 12 main principles.
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Proper nutrition is necessary because it helps:
- Prevent and minimize the risk of chronic diseases;
- Preserve the health and harmony of the figure.
Rational nutrition is important for the growth, normal development and life of a person, contributes to the strengthening of his health and the prevention of diseases.
Basic principles of good nutrition:
1. Give preference to natural products, eat more fresh vegetables, berries and fruits. Vegetable oil should make up at least 30% of the fat intake. Fish and meat products are best boiled or baked.
2. Frozen foods are low in nutrients. Digestive enzymes are most actively produced at the temperature of the human body, therefore food should be moderately warm.
3. The amount of food consumed should be placed in folded palms. Too much food increases the size of the stomach and stretches the intestines, which leads to compression of nearby internal organs and disrupts their normal blood supply.
4. Eating well involves eating only when you feel hungry or in accordance with the established regime. It should be borne in mind that the digestive tract is most active in the morning and in the afternoon, by the evening its activity decreases, and at night enzymes are practically not produced.
5. Do not eat when stressed and with emotional outbursts. In moments of nervous experience, the intestinal membranes that produce digestive enzymes stop, the food is poorly absorbed and becomes ballast inside the intestine, then it decomposes and causes the appearance of harmful bacteria.
6. The regimen of food intake should be observed in accordance with the biological rhythm of the body, the largest amount of food should be in the first half of the day.
7. Chew food as thoroughly as possible - this contributes to the release of saliva and enzymes that break down food. Unboiled pieces of food, getting into the intestines, rot and form stagnation of feces, as a result, toxins are released into the blood.
8. New products that are little known to your body should be introduced into the diet gently and gradually. The digestive system may not respond properly to them, and as a result, you can get an upset stomach. Pay attention to the exotic cuisine of other countries.
9. Products with a high fiber content should be at least 60% of the daily diet, this contributes to better digestion and normalization of acid-base balance.
10. Another important aspect of good nutrition is drinking water. It is important to drink it not with food, but before or after a meal. Before eating, you need to drink water for 20-30 minutes, after intake of proteins at least 4 hours should pass, after carbohydrates - 2 hours.
11. Nutritionists recommend separate nutrition: proteins, fats and carbohydrates have different digestion times and different enzymes are needed to digest them.
12. Eat foods that are specific to your area, as the ability to assimilate them is inherent in our body at the genetic level.