Healthy Nutrition is the Basis of Longevity

Nutrition is the basis of physiological processes in the human body, health, longevity and efficiency. Food is the only source of energy, proteins, fats, carbohydrates, vitamins, mineral salts and trace elements. When it comes to healthy eating, the five basic laws of nutrition should be kept in mind. However, in addition to this, there is also the gambling entertainment offered by american online casino, where gambling enthusiasts can enjoy the atmosphere of excitement and the opportunity to win large sums right from home.

  • “Law” one: ensuring the safety of nutrition of a healthy person with quality food products.
  • “Law” second: compliance with the energy value (calories) of the diet energy expenditure of a person.
  • Energy in the body is formed as a result of oxidation of carbohydrates, fats and, to a lesser extent, proteins contained in food. Oxidation of 1 g of protein and carbohydrates releases about 4 kcal, fats – 9 kcal. In a balanced diet, proteins should be 10-15% of calories, fats – no more than 30%, carbohydrates – 50-55%. To ensure energy equilibrium, energy intake with food should correspond to energy expenditure, which consists of energy expenditure for: basic metabolism (energy expenditure necessary to maintain cardiac activity, respiration, body temperature, etc. in a state of relative rest), food thermogenesis (digestion, absorption and assimilation of food substances – about 5-10% of total energy expenditure) and physical activity.
  • “Law” three: correspondence of the chemical composition of the human diet to its physiological needs in food substances.
  • The main food substances in the diet are proteins, fats, carbohydrates, vitamins, minerals, water. Proteins, fats and carbohydrates (macronutrients) are substances that determine the nutritional value and caloric content of the diet. Micronutrients include vitamins, minerals.
  • “Law” fourth: optimal dietary intake.
  • There are biological laws of digestion, assimilation, satiety, bite, the rate of progression of food through the gastrointestinal tract and other regularities that must be taken into account when taking dishes and culinary products, gaps between meals, the volume of food, the sequence of intake of individual foods, dishes and drinks.
  • “Law” fifth – regeneration of pathogenetic blocks of the disease.

Rulesof healthy nutrition

On the basis of many years of scientific research, practical recommendations have been developed, following which it is possible to supply the body with all the necessary substances, to preserve health and lead an active lifestyle until old age.

At present, 11 rules of rational nutrition are generally accepted. It is believed that compliance with these rules will contribute to the prevention of alimentary-dependent diseases:

  1. Consume a varied diet based on foods of both animal and vegetable origin.
  2. Eat bread and bakery products, cereal products, rice, potatoes, pasta, legumes several times a day.
  3. Eat a variety of vegetables and fruits several times a day, preferably fresh (at least 400 g per day).
  4. Manage your fat consumption by limiting it to no more than 30% of your daily energy intake, and substitute saturated fats with healthier options like unsaturated vegetable oils or soft margarines.
  5. Replace fatty meats and meat products with beans, beans, lentils, fish, poultry or lean meats
  6. Consume low-fat and low-salt milk, cheese, fermented milk products (cottage cheese, kefir, plain sour milk, acidophilus, yoghurt) daily.
  7. Choose foods that are low in sugar, limiting the frequency of refined sugar, sugary drinks and sweets
  8. Choose foods that are low in salt. Total salt intake should be no more than one teaspoon (5-6 g) per day, including salt found in bread and processed, dried, smoked or tinned foods.
  9. Maintain a proper water regimen.
  10. Maintain body weight within recommended limits (body mass index of 20 to 25) by getting moderate, preferably daily, physical activity and proper nutrition
  11. Follow a proper dietary regimen. Prepare food in a safe and hygienic manner. Steaming, baking, boiling or microwaving helps to reduce added fats

Body weight is the main indicator of energy balance. Your energy needs depend on your activity and general physical activity. You can assess whether your weight is normal by using your body mass index (BMI). To calculate your BMI, divide your weight in kilograms by the square of your height (kg/m2).

  • If your BMI is between 18.5 and 25, your weight is normal, which means you consume enough calories.
  • A BMI of less than18.5 is underweight. This can lead to exhaustion of the body and disruption of the work of all organs, it is worth increasing the amount of food consumed.
  • BMI between 25 and 30 – a sign of overweight. It is urgent to reduce portions and increase physical activity, otherwise you are in danger of obesity.

Principles of a healthy plate 

  • 20% – fresh fruit or berries;
  • 25% cereals or legumes;
  • 25% healthy protein sources
  • (meat, fish, seafood, eggs, cottage cheese);
  • 30% – vegetables (fresh vegetable salad or vegetable stew);
  • 200-250 ml – beverage (water, tea, juice).

The basis of the diet consists of vegetables (except potatoes), fruits, cereals and legumes, the amount of which should not be less than 500g per day. In order to increase the amount of dietary fibre (fibre) in the diet, it is recommended to eat bakery products made of whole grain, as well as with the addition of bran.

Proteins are the most important components of food. Proteins of plant and animal origin should be present in the food in equal proportions, approximately 30-40g of one and the same amount of the other.

Animal proteins (meat, fish, cottage cheese, eggs, cheese) – contain about 20% of pure protein. The daily norm of such products should be up to 150-200g. Red meat (mutton, beef, pork) is not recommended to use more than twice a week, it is better to replace it with chicken, turkey (without skin), and even better – fish.

Plant proteins (grain products, cereals, legumes, mushrooms, sunflower and pumpkin seeds and nuts). Eat 1 serving of these foods per day: you can prepare an independent dish or add them to any other dish (salad, omelette, vegetable side dish, soup, etc.).

Carbohydrates – provide the human body with energy. Proteins are divided into simple and complex proteins. They are required by our body most of all, as they serve as the main source of energy.

Simple carbohydrates (sugar, sweets and drinks based on it), they are required no more than 50g per day.

Complex carbohydrates are present in starchy foods (bread, porridge, pasta, vegetables and fruit). A healthy person should consume 350g of carbohydrates per day.

Fats – have a high energy value. They are more than 2 times higher than the energy value of proteins and carbohydrates, which means that products containing fat are the most calorific.

Animal fats (saturated), their high consumption leads to obesity, diabetes mellitus and cardiovascular diseases. It is recommended to limit the consumption of fatty meat, butter, as well as the exclusion of meat and sausage products (sausages, wieners, sausages, carbonates, etc.) and offal (liver, tongue, etc.).

Vegetable fats (unsaturated) enter the body together with oils of vegetable origin – olive, soya, sunflower or corn. 1-2 tbsp. of such oil per day (30g) is enough.

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