Здоровая пища, что она собой представляет? Идеальный рацион правильного питания 

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Здоровая пища - что можно есть?

Содержание:

1. В чем проблема плохого здоровья и неидеального внешнего вида?
2. Правильное питание как культ здоровой пищи?
3. В чем заключаются принципы правильного питания?

4. Идеальный рацион
4.1. Идеальный завтрак
4.2. Полноценный обед
4.3. Ужин — последний прием пищи
4.4. Перекусы

Каждая представительница слабого пола недовольна своей фигурой, цветом лица, ломкостью ногтей, состоянием волос. Но почему-то никто не задумывается, откуда берутся эти проблемы? Если смотреть в корень проблемы, то все начинается с продуктов питания. Ведь только здоровая пища может обеспечить организм витаминами и микроэлементами, которые дарят красоту и здоровье. Давайте попробуем разобраться, что собой представляет здоровая пища и как понимать такое выражение, как правильное питание?

В чем кроется проблема плохого здоровья и внешнего вида?

Сегодня довольно распространено и популярно питаться правильно, выбирая здоровую пищу. Под здоровым питанием подразумевают физиологическое удовлетворение всех потребностей человеческого организма для жизнедеятельности и бесперебойного функционирования. В наше время человек не остается голодным и постоянно употребляет продукты, не отказывая себе ни в чем, но клетки организма функционируют в постоянном состоянии дефицита микроэлементов. Почему так происходит?

Обычная пища, которую каждый найдет, открыв свой холодильник, это вещества способные утолить физический голод, а вот насытить организм питательными элементами она не в состоянии. Система работает по принципу: мы едим, желудок посылает электроимпульс головному мозгу о том, что он наполнен. А вот чем наполнен неважно. Итак, год за годом у человека формируется стабильная клеточная дистрофия.

Именно этот фактор влияет на недостаток здоровья, снижение уровня защиты организма, провоцирует хроническую усталость, старение клеток и как следствие непрезентабельный внешний вид (ранее старение кожи, ожирение). Как этого избежать? Следить за своим здоровьем и употреблять здоровую пищу. Как похудеть со здоровым питанием читайте в статье: «Здоровое питание для похудения: стройная фигура без диет».

Как правильно питаться?

Правильное питание или культ здоровой пищи?

Нормально отлаженный процесс поступления в организм полноценных питательных веществ, называется здоровой пищей. Другими словами, в рот должна попадать здоровая пища, содержащая незаменимые аминокислоты, а также белки, углеводы, и конечно же, жиры. Чтобы не говорили модные диеты, жиры должны присутствовать в рационе, но не простые жиры, а правильные жирные кислоты, без которых организм не может стабильно функционировать. Наш организм имеет особенность трансформировать один элемент в другой. Так, при не до поступлении в организм жирных кислот, организм их «делает» из углеводов или белков, что провоцирует нарушение обмена веществ и набор лишней массы тела.

Что делать, чтобы наладить нормальный обмен веществ? Здесь поможет здоровая пища! Она не должна состоять из сложных соединений, иметь Е-шки, ароматизаторы или усилители вкуса. Из-за этих вредных химических составляющих плохо работает пищеварение, не вырабатываются пищеварительные ферменты, что влечет не усвоение компонентов, которые впоследствии превращаются в подкожный жир и плюс энное количество килограмм на весах.

Здоровая пища – это правильная еда, которая должна стать способом жизни, только в этом случае можно говорить о здоровье и внешней красоте. Познакомится подробней с меню правильного питания можно в статье: «Меню на неделю правильного питания для похудения. Как работает этот метод?».

В чем заключаются принципы здорового питания?

Как при любой стратегии разработки рационов, питаться правильно нужно следуя определенным принципам:

  1. Калорийность суточного рациона. Один из основных принципов правильного питания. Калорийность суточного рациона рассчитывается исходя из возраста человека, его комплекции и ежедневных физических нагрузок:
  • женщинам с сидячей работой будет достаточно 2000–2100 Ккал;
  • растущему организму, школьникам и подросткам необходима пища, содержащая 2500–2800 Ккал;
  • людям преклонного возраста достаточно –2000 Ккал;
  • мужчинам с ежедневными активными физическими нагрузками необходимо употреблять пищу колоритностью больше 3500 Ккал.

Поначалу, переходя на правильные продукты, вам потребуется считать калории во всех продуктах и напитках. Постепенно организм подстроится под ежедневный рацион, и самостоятельно будет определять количество необходимой пищи. В среднем на «обучение» организма тратится до 6 месяцев. А как есть меньше, можете прочесть в статье: «Как уменьшить аппетит? Проверенные советы эксперта» .

Здоровая пища

  1. Есть нужно вовремя маленькими порциями. Это и есть правильный режим питания. Суточную норму калорий необходимо разбить на приемы пищи, учесть напитки и перекусы. Большую часть калорий необходимо отдать завтраку и обеду, меньше всего калорий должно припадать на ужин.
  2. Углеводы, белки и жирные кислоты должны поступать в организм сбалансировано. Для этого помогут специальные таблицы, которые с легкостью можно найти в интернете. Там расписано, какие компоненты преобладают в том или ином продукте и сколько калорий имеется в 100 граммах продукта. Узнать о продуктах богатых белком можете из статьи: «Продукты, содержащие белок – таблицы с его содержанием и коэффициентом усвоения» .
  3. Обязательное дополнение приемов пищи витаминно-минеральными комплексами, особенно когда сезон овощей и фруктов проходит.

Идеальный рацион правильного питания со здоровой пищей

Главное правило – есть и наслаждаться. Под наслаждением имеется в виду вкушение пищи, а не набивание желудка фастфудами и сладостями. При правильном питании необходимо ежедневно употреблять здоровую пищу. В эту категорию относятся такие продукты:

  • овощи и фрукты – их количество в рационе должно преобладать;
  • рыба и мясо – эти продукты можно чередовать по дням, желательно их употреблять на обед или ужин;
  • молочные продукты – они могут стать отличным перекусом или полноценным ужином, завтраком;
  • крупы – продукты богатые клетчаткой незаменимы на завтрак;
  • небольшое количество хлеба (1–2 кусочка) – в пшенице имеются необходимые витамины, без которых организм не может полноценно работать. Поэтому немного хлеба в рационе должно быть.

Про сбалансированное питание и правильные продукты написано более подробно в статье: «Сбалансированное питание для похудения: в чем смысл и его особенности!».

Идеальный завтрак

Во многих диетах завтрак заменяют стаканом сока или кружечкой чая/кофе. Это неправильно, ведь именно полноценный завтрак способен удержать вас от переедания во время обеда и поддержать силы на протяжении первой половины дня.
Итак, идеальный завтрак – это 30–35% суточных калорий. Он не должен быть объемным. Лучше отдать предпочтение легкому питательному завтраку. Он может выглядеть так:

  1. Омлет с овощным салатом.
  2. Овсяная каша с фруктами.
  3. Бутерброд с сыром и фруктовый салат.

Завтрак можно запить чашечкой чая без сахара или стаканчиком какао.

Здоровая еда

Полноценный обед

На обед преподает 40–50% суточных калорий. Это самый насыщенный прием пищи, состоящий из нескольких блюд, хотя бы одно из которых должно быть горячим. Здоровый полноценный обед должен выглядеть так:

  1. Куриный бульон, кусочек белого хлеба, гречневая каша с паровой котлетой.
  2. Красный борщ, кусочек белого хлеба, запеченный картофель с овощным салатом.
  3. Гороховый суп, кусочек серого хлеба, рагу из овощей с куриной грудкой.

Запить такой обед можно стаканом сока, компота или чашечкой чая.

Ужин, последний прием пищи

От ужина отказываться не стоит. Просто необходимо сделать низкокалорийные блюда до 20% суточных калорий. Перед сном также не стоит есть. Лучше всего ужинать в 17,00–18,00. Ужин не должен быть плотным, встаньте из-за стола слегка голодными. На ужин можно приготовить:

  1. Запеченная рыба и салат.
  2. Творог с ягодами.
  3. Тушеные овощи со сметаной.

Перекусы

Обычно в рационе предусматриваются два перекуса:

  • второй завтрак – это может быть маленький бутерброд с овощами, легкий салат, йогурт;
  • полдник – во второй половине дня рекомендуется перекусывать фруктами, кефиром или ряженкой.

Можно сделать вывод, что здоровая пища – это полноценное сбалансированное питание, не переедание, нормирование калорий, употребление правильных продуктов. Следите за своим рационом и будьте здоровы.

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