Squirrels – an indispensable part of food. They go to the construction of new cells and the replacement of worn out, actively participate in the metabolism. Nutritionists call them proteins – from the Greek word proteo, which means occupying the first place. Body proteins are formed only from food proteins. If you do not eat enough protein, your skin will deteriorate, your nervous system will suffer.
The main sources of animal protein are meat, fish, cottage cheese, eggs – these are the main protein products. Herbal products also contain proteins, especially rich in legumes and nuts. Healthy nutrition involves a combination of animal and plant products.
Dairy proteins are digested the fastest. Fish and meat are well digested (at the same time beef is much faster than pork and lamb). The average protein norm in the daily diet of an adult is 100-120 g.
Fat – the most powerful source of energy, that is, calories we don’t need. Sources of fat are animal fats and vegetable oils, as well as meat, fish, eggs, milk and dairy products. Fats contain saturated and unsaturated fatty acids, fat-soluble vitamins A, B, E, lecithin and a number of other substances needed by the body. They provide absorption from the intestines of minerals and fat-soluble vitamins. Fats improve the taste of food and cause a feeling of satiety. They can be formed from carbohydrates and proteins, but they are not fully replaced. To provide the needs of the body can only be a combination of animal and vegetable fats, because they complement each other with vital substances. The daily rate for an adult is from 100 to 150 g. On average, the daily fat intake should be 60-70% of animal fat and 30-40% of vegetable fat.
Carbohydrates – serve as the main source of energy for the body. They are necessary for the normal metabolism of proteins and fats. In combination with proteins, they form certain hormones, enzymes, secretions of salivary and other mucus-forming glands and other important compounds. The average norm of carbohydrates in the daily ration should be 400-500 g. If the diet is observed, the daily ration should not be less than 100 g. With a lack of carbohydrates in the body, the metabolism of fats and proteins is disturbed, and the mood deteriorates.
Cellulose – This is one of the complex carbohydrates. The human body does not digest fiber, but it enhances intestinal motility and therefore is necessary for proper digestion. With the help of fiber, cholesterol is excreted from the body. Insoluble fiber also removes toxins, preventing contamination of the body with harmful substances. Fiber is present in many vegetables, fruits, and wheat bran.
Vitamins are a group of organic compounds that are needed in very small quantities to maintain good health. Vitamins are involved in many processes at the cellular level, for example, in the growth and regeneration of tissues and organs, metabolism, work of the immune, nervous, circulatory and hormonal systems.
There are two groups of vitamins: fat soluble (vitamins A, D, E and K) and water soluble (C – ascorbic acid, and vitamins of group B). A deficiency in one or another vitamin can cause vitamin deficiency – a disease that, fortunately, is quite rare in Western countries, but those who follow strict diets are still at risk. Water-soluble vitamins do not linger in the body, so they must be obtained daily with food. Any excess of vitamins is simply excreted from the body. Fat-soluble vitamins are also obtained with food (with partial exception of vitamins D and K), but their surplus can be stored in the liver. Therefore, obtaining such vitamins is necessary on a regular basis to replenish the available reserves of the body.
Excessive doses of such fat-soluble vitamins — especially vitamins A and D can have a poisonous effect due to oversaturation of the liver. This is usually the result of an inordinate intake of food additives or freshly squeezed juices. There are cases when people obsessed with their health drank natural carrot juice in liters, and the consequences of such a diet were, alas, sad. Everything needs moderation.
Studying the role of each vitamin is necessary for anyone who wants to go on a diet, because knowing about them helps to understand the importance of a particular food product in the diet.
To eat right, to control your weight and body condition, it is important to have a good understanding of what you eat. The right choice of products is the key to good health, excellent condition of the skin, nails, effective work of the immune system and all organs of our body. Food rich in nutrients, free of hot spices and preservatives is the key to health. Unfortunately, nowadays there are too many processed products on the shelves of the store, and therefore they contain too few nutrients and too much sugar, fat and food additives. Therefore, our contemporaries are so often accompanied by excess weight, cellulite, chronic fatigue syndrome and stress.
Each person is able to be his own nutritionist and properly manage his diet, and therefore the state of his body.
It is better to reduce the consumption of sugar, all kinds of syrups, chocolate, candy, fructose, as well as sugar-containing jams and jellies. They do not contain nutrients, but are full of calories, additives, dyes and preservatives.
Choose whole grains or products containing them – whole grain bread, sifted flour bread, whole grain breads, buckwheat, millet, oats, Canadian rice. Do not eat white flour products. Choose cold pressed oils. Limit the intake of saturated fat, hydrogenated margarine, refined oil. Saturated fats increase blood clotting and cholesterol levels. Processed vegetable oil contains many chemical additives, and in cold pressed oil there are no harmful substances and additives; it is rich in energetically valuable, beneficial fatty acids.
Drink herbal teas, freshly made fruit and vegetable juices. Less alcohol, coffee, Coca-Cola, pasteurized juices and carbonated drinks. Buy turkey meat, lamb and chickens. Less beef, pork, sausages, smoked and salted meat – these are heavy foods for digestion.
Always read about the composition of the products on the labels. Know that nutritional supplements can provoke migraines, asthma, allergies, kidney disease. Dyes, preservatives, flavor enhancers, emulsifiers and thickeners clog the body with toxins. Learn to understand foods and food ingredients, manage your weight and your health.