About the right type of nutrition
Let’s start from main things sufficiently scale and necessary for the digestion. Our nutrition consists of 4 main components: proteins, fats and carbohydrates also cellulose and other trace elements, the ordinary man don’t need to know about.
Proteins are large building materials of cells, tissues, organs for inducible enzyme synthesis, peptide hormone, haemoglobin. Proteins have an incomparable significance in the nutrition. First of all they are the building materials for the full human organism. Proteins perform a vast array of functions within living organisms, including catalyzing metabolic reactions and regulatory functions. Proteins are basis of tissue’s formation, for example, muscular fibres. Proteins transport molecules from one location to another, for example, haemoglobin is a transporter of oxygen in a blood. Proteins control the functions of organism: some more important hormones – proteins, for example, insulin. Proteins take part in an energy metabolism, in a digestion and provide the protection of organism (toxin-antibodies are also proteins) and perform many other functions. Proteins create the combinations ensuring the immunity to the diseases. Proteins take part in the exchange of fats, minerals and vitamins. From chemical point of view, proteins are very big molecules which consists of amino acids residues. Properties of proteins depends on the amino acids residues. Protein as foodstuff is not so valuable by itself: the amino acids which it consists of are useful.
Proteins exist in food such as potatoes, nuts, legumes (haricots, peas), especially soy-bean foodstuffs, rice and cereals. Meat, fish, milk and diary products: cottage cheese, processed and hard cheese, eggs.
Fats – category of organic substance that provide the energy in the body. It is known that the molecules of fat have great energy intensity as compared with proteins. Fats are the most valuable energetic material, one of the main components of animal’s cells, plant’s cells and microorganisms.
During the combustion (the oxidation) of one gram of fat to the final product – water and carbon dioxide discharges twice as much the energy than during the oxidation of the same amount of proteins. But they burn down in the flame of proteins. Fats are the energy storage device. In other words, in order to fats give the energy, it is necessary the sufficient amount of proteins and oxygen.
The types of fats:
It differentiates varieties of fats such as saturated (animal) fats and unsaturated fats, polyunsaturated fats and monounsaturated fats. The unsaturated fats are the unhealthy fats and during its excessive consumption the risk of the cardiovascular diseases appears. The polyunsaturated fats and the monounsaturated fats are useful fats. The polyunsaturated fats exist in quantity in food such as vegetable oils except (olive oil and cod-liver oil). They enter into the composition of cells and ensure the intestinal absorption a whole number of mineral substances and fat-dissolving vitamins. The monounsaturated fats exist in food such as olive oil and nuts. The polyunsaturated fats and the monounsaturated fats reduce the risk of the cardiovascular diseases.
Useful fats exist in food such as: olive oil, rape oil, peanut oil, vegetable oil, soya bean oil, oil made from walnut and pine nut, hemp-oil, cod-liver oil.
Unhealthy fats exist in food such as: animal fats, lard, diary butter, beef suet. It is very important to know! It is recommended to completely exclude from your daily nutrition oxidized fats and trance-fat acids.
Oxidated fats (the fats which undergo the hot processing): creams, cracker, sponge cakes, sauces, mayonnaises etc.
Trance-fat acids (fats which aren’t in the nature) fried potatoes, chips, doughnuts, deep-frying dishes.
Carbohydrates have 4 calories/gram and are the source of energy in the body and provide the daily activity. In digestion the carbohydrates transform into the glucose, it is that form of sugar which our body can directly use. With a help of blood the glucose reaches the brain, the genital organs and other parts of body in order to be utilized there. Any excess of carbohydrates, obtaining with food, reduces into glycogen and is saved by it in the form of the source of energy or in the capacity of the streaks of fat. There are two types of carbohydrates: useful and unhealthy.
Unhealthy carbohydrates are the refined carbohydrates which exist in soft drinks, alcohol, jams, pasties, baked goods, sweets, ice creams. These foodstuffs contain lots of calories and exhaust the supplies of necessary nutrients which are needed to its metabolic process.
Useful carbohydrates are compound unrefined carbohydrates which exist in food such as vegetables, beans, nuts, seeds and unbroken grains.
The compound carbohydrates reduce into the simple sugars this process takes place gradually. This process continues from 4 to 6 hours, during the process of digestion, fruit also contain the high-quality carbohydrates.
Foodstuffs containing the compound carbohydrates have vitamins, minerals, fibers and other nutrients. Fibers including the cellulose and the pectin aren’t boiled soft but are the firm food which is necessary to clear the body of chemical waste.
Certain types of fibers such as wheat bran, apples, white pulp citrus plants, red nut plug help to clear the liver, the atrabiliary capsules, the abdominal salivary gland of chemical waste. Dietary fibers preserve from the constipation, help to get off the overweight and toxins and deliver from the raised content of cholesterol in the blood and realize the prevention of large intestine and contribute to the slow release of simple sugars in the blood which provide the organism with energy for a long time. Such effect maintains the content of sugar on the stable level in the blood.
As far as the refine sugar and foodstuffs made from the refine flour don’t contain vitamins and mineral substances necessary for its assimilation. These elements are adopted from the resources of organism. As a result of which, the necessity of the refine carbohydrates increases the necessity of organism in vitamins and mineral substances. The vitamins of group B are especially necessary.
It’s that base which it is necessary to know clear and to learn which foodstuffs you can eat and which you can’t.
The rules of daily nutrition:
The rule № 1.
You must eat only useful carbohydrates in the morning. When you wake up the organism feels the natural hungry. It doesn’t need the cigarette, coffee or a couple of cigarettes but in needs the serious nourishment – right, natural food. The amount of carbohydrates must fall on the first part of the day. It is recommended to completely refuse the unhealthy carbohydrates. They in sum getting in organism provoke the discharge of insulin because of the sugar jump. The meal helps to put on weight when you are sad the hungry comes faster than it must be, because these unhealthy carbohydrates inside are empty and aren’t valuable for the organism. Morning is just the right time when the programme of organism lays for all day. If you eat some sweets in the morning you’ll delay the metabolism and you’ll work all day on the reduced turnovers. At present it is quite natural that just useful carbohydrates must be in your dietary intake.
The rule № 2.
You should satiate your food by proteins. At every food taking it is advisable to have the proteins nourishment because the proteins are adopted better with the carbohydrates. For example the ideal meals for the person who does body building – rice with the chicken brisket and also buckwheat groats with meat. In sum this compound satiates the organism the whole time, every minute feed it. It doesn’t appear the desire to eat a vile thing and something like it.
The rule № 3.
It is possible to eat over the entire circadian period. It’s true. It is possible to eat at 5 a.m. or at midnight or at any convenient time for you. But remember the gradient in meals after 6 p. m. can be exceptionally for protein meals. There is a myth that it is forbidden to eat after 6 p. m. It’s just a myth, the main thing is not to eat the carbohydrates. The carbohydrates conduct two things: either it is a source of the energy in the body or the source of fat on your body, if they are in abundance, but proteins, as is generally known, don’t give so high energy value and it is more consumed like building material.
The rule № 4.
You should eat more frequent. There exists such tradition to eat three times a day. It isn’t true. When you start to eat correctly, your organism works on the building of the muscle mass, the renovation, the purification of all systems of organism and it needs more feeding. Firstly, the frequent nutrition raises the metabolism. Secondly, the organism is replete and continually obtains necessary substances. The more often the urge to eat appears, the quicker the velocity (rate) of metabolism is and all your body starts to work better. It is one of the factor how to trace the changes.
Keeping this rule, it doesn’t need to get three meals a day, but 5-8, besides you should determine the amount of food experimentally. Ideally, you should eat every 2-2,5 hours. At the beginning it can be seemed as problem mostly because of the shortage of time, you can cook meal in the evening and put it in the containers and eat all next day.