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Все по-често се изтъкват нови диети като тайна за добро здраве и бърза загуба на килограми. Истината е, че идеалната диета е добре балансираната диета. Режимът, който осигурява точното количество и вид на калории, поддържащи всички системи в организма, се счита за една добре балансирана диета. Има три основни правила за перфектния режим. Не пропускайте закуската, защото това е най-важното хранене за деня. Яжте най-малко три пъти на ден, защото в противен случай метаболизмът ви ще се забави. Опитайте се да ядете храни от всички групи при всяко ядене, тъй като по този начин ще приемате достатъчно количество качествени калории. Идеалната диета е комбинация от различни видове храни, които сте виждали в хранителната пирамида, изучаваща се в 5 клас. В пирамидата има шест групи храни, всяка от които се състои от едно или повече хранителни вещества необходими за оцеляването на организма. Въглехидрати Въглехидратите са основен източник на енергия за тялото. Двата основни вида са прости/захари/ и сложни/нишесте/. Фибрите също попадат в групата на въглехидратите. Има по четири калории на всеки грам въглехидрати. Те могат да бъдат набавени от пълнозърнестите храни, плодове, зеленчуци, млечни продукти, боб. В една балансирана диета, приблизително 60% от калориите трябва да идват от въглехидрати. Човек на възраст между 19 и 30 години се нуждае от 1200 калории на ден. Активните мъже може да добавят още по 300 калории в ежедневния си прием. Плодовете и зеленчуците съдържат фруктоза и фибри. Млечните продукти съдържат въглехидрати както и калций. Пълнозърнестият хляб, кафявият ориз, макаронените изделия, бобът и бобовите растения осигуряват фибри и витамин В. Те имат ниски нива на гликемичен индекс. Разбиват се до глюкоза с по-бавно темпо и предотвратяват покачването на кръвната захар. Рафинираната захар няма никакви хранителни вещества, но съдържа калории. В една добре балансирана диета, тази захар е ограничена. Ако е възможно изберете кафява захар или мед. Балансирана закуска: За да е перфектна вашата диета, започнете деня си с чаша овесена каша с ниско съдържание на мазнини или 2% мляко подсладено с мед. Мазнини Мазнините са от съществено значение за оцеляването. Те изграждат клетъчните стени и са необходими за транспортирането и усвояването на мастноразтворимите витамини А, D, E и K. 15% до 20% от дневните приети калории трябва да са мазнини. В 1 гр. мазнина се съдържат 9 калории – два пъти повече, отколкото в 1гр. въглехидрати. Мазнините са важен източник на енергия по време на тренировка, но не са от първостепенно значение. Основният източник на мазнини в добре балансираната диета трябва да идват от ненаситените мазнини. Наситените се съдържат в месото, яйцата, млякото и сиренето. Масло, маргарин, кокосово масло, палмово масло са примери за наситени мазнини. Ако продуктът съдържащ мазнината е твърд в естественото му състояние, то той ще остави мастни отлагания в артериите и дебелото черво. Протеинът в диетата – Перфектно тяло за плажа – Част 2
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What is a balanced diet? A balanced diet contains all the necessary nutrients in the correct amounts. This means eating a wide variety of foods in the right proportions. It also means consuming the right amount of food and water. A diet based on starchy foods, vegetables, fruits, protein-rich foods such as meat, fish and lentils, some dairy products, and a small amount of fat will give you all the nutrients that you need. Why is a balanced diet important? Eating a good balanced diet is important because it, - Helps to have a healthy body weight. - Provides necessary energy to do our day to day activities. - Prevents nutritional deficiencies. - Protects your heart. - Boosts your immunity. - Gives you healthy skin and hair. - Is important for normal growth and development in children. Components of a balanced diet Protein You should eat the right amount of protein that is needed every day. A normal adult should eat about one gram of protein for every kg of body weight per day. For example; a 70 kg man should eat about 70 g protein per day. This protein can be obtained from meat, fish, eggs and beans. Carbohydrates A healthy diet contains moderate amounts of carbohydrates. Carbs are the main source of energy. About 50-60% of the calorie need should be obtained from carbohydrates. Bread, rice noodles and potatoes are the main carbohydrate containing foods. Do not eat too much carbs to fill your stomach. Consumption of excess amounts of carbohydrates is linked to obesity and diabetes. Fat The fat content of your meals should depend on the energy need. About 20-30% of the energy should be obtained from fat. However, it is not recommended to eat lots of saturated fat because it will increase the bad cholesterol levels. Unsaturated fats and omega 3 fatty acids are components of a healthy diet. Vitamins Vitamin A: is found in meat, fish, eggs, fruits and vegetables. This vitamin is essential for vision, immunity and healthy skin. B vitamins are water soluble vitamins mainly found in cereals, beans and vegetables. You should eat these foods every day because these vitamins cannot be stored in the body. Vitamin B 12 is only found in animal sources such as milk, meat and eggs. Vitamin C is important for the skin, bones and immunity. This vitamin also cannot be stored in the body for long periods. So it is important to eat fruits such as oranges, bananas, and grapes every day. Eat at least one type of fruit with every meal. Vitamin D is mainly obtained from the Sun. Our body can produce enough vitamin D if we are exposed to UV radiation from the Sun. Only a few foods naturally have vitamin D, so we largely depend on the vitamin D production from the sunlight. Vitamin E is a powerful antioxidant that protects our bodies from oxidative damage. Vitamin E is important for a healthy young looking skin. The main sources are nuts, seeds and vegetable oils. Vitamin K is necessary for clotting of the blood. It prevents excessive bleeding. Kale, spinach and broccoli are excellent sources of vitamin K. Salt and minerals A balanced diet contains essential minerals such as sodium, potassium, iron, calcium, zinc and iodine. Iron is important for the production of haemoglobin in the blood, which carries oxygen throughout the body. Calcium is essential for strong bones and teeth. Milk and other dairy products are the main sources of calcium. Fibre It is important to eat at least 30 grams of dietary fibre each day. Fibre is important for good bowel movements. In addition, it helps reduce body weight and cholesterol levels. Vegetables, fruits and cereals are the main sources of fibre. Water Over 60% of our body weight is made up of water. It is crucial for every life. Water should also be included in your diet. Drinking plenty of water helps excrete waste and toxic products from the body. The food pyramid The food pyramid explains the types of foods we should be eating. It also tells about the proportions of various food groups. We will start from the base of the food pyramid. Starchy foods Starchy foods such as bread, cereals, rice, potatoes, and pasta are the major part of a healthy diet. They are the main source of energy. They provide a range of essential nutrients also. One-third of a balanced meal should be made up of starchy foods. This means we should base our meals on these foods. Choosing wholegrain or wholemeal varieties will give you additional health benefits. They have more fibre. They also usually contain more vitamins and minerals than white varieties. So brown rice, wholewheat pasta and wholemeal bread should be on your shopping list. Fruit and vegetables Fruit and vegetables are main sources of vitamins and minerals. It is recommended to eat five portions of a variety of fruit and vegetables a day. You don’t need to spend lots of money to buy them. Try to choose those that are in season and available locally. Eating at least five portions of fruit and vegetables a day lowers the risk of heart disease, stroke and some cancers. Having a banana with your breakfast is an easy way to start your day with one portion. Vegetable salad is a good choice for lunch. You can add a portion of vegetables to dinner. Eat dried fruit for the evening snack. Meat, fish, and eggs These foods are all good sources of protein which is the main structural component of the body. It is essential for growth and repair of the body tissues. These foods also have a range of vitamins and minerals. Meat is an excellent source of protein. It also contains vitamins and minerals such as iron, zinc and vitamin B12. Try to eat lean cuts of meat that contain less fat. Undercooked meats are a main source of food poisoning. So always cook the meat thoroughly to avoid food poisoning. Fish is another important source of protein. Oily fish such as salmon, sardines and tuna are rich in omega-3 fatty acids. Eat at least two portions of fish a week. You can choose from fresh, frozen or canned fish. Eggs are a great source of protein. They are easy to prepare. The egg white contains pure, high-quality protein. The egg yolk contains plenty of vitamins. It also has significant amounts of cholesterol. However, cholesterol in the diet has less impact on blood cholesterol levels. Pulses Pulses including beans, nuts and seeds are also good sources of protein. They are the main source of protein for vegetarians. Nuts are high in vitamins and fibre. Studies suggest that eating about a handful of nuts per day may reduce the risk of developing heart disease. This may be due to the high proportion of healthy monounsaturated and polyunsaturated fats in nuts. Milk and dairy foods A balanced diet should include milk and dairy foods such as cheese and yoghurt. They are good sources of protein. They also contain high amounts of calcium, which helps to keep your bones and teeth healthy. The saturated fat content of whole milk is significantly high. Choosing low-fat milk and dairy products will help solve this problem. Oils and Fats Fats are a main source of energy for the body. Too much fat is not for our health. Eating too much fatty foods can lead to obesity. Saturated fat is found in foods such as cheese, butter, cakes, biscuits and pies. It can raise your LDL cholesterol level and increase your risk of heart disease. Unsaturated fats are good for your body. They can help to lower blood cholesterol levels. They give us essential fatty acids that are important for our health. Oily fish, nuts and seeds, and olive oil are sources of unsaturated fat. Avocados also have significant quantities of unsaturated fatty acids. A balanced diet should have small amounts of fatty foods. Foods that are high in saturated fat should make a very small proportion. Removing the visible fat from meat is a good way of cutting down the saturated fat. Sugar Many foods naturally contain sugar. Fruits are the main source of natural sugar. Refined sugar is added to many foods. This refined sugar is not good for the body. Soft drinks are the main source of added sugar in the modern world. Eating too much sugar makes you obese. It can cause diabetes and other health problems. A balanced diet should contain only a tiny amount of sugary foods. Bottom line A balanced diet consists of a variety of foods that contain protein, carbs, fat, vitamins and minerals. In addition, it has adequate amounts of water and dietary fibre. Eating a well-balanced diet will give you a healthy long life.