Proper and healthy eating. All you need to know.

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Good day, dear readers and visitors of the project!

I have repeatedly said (and I will continue to say) that the theme  of right and healthy food  - a key component (up to 60% ) in the success of the construction of the proportional, relief body. So that's about it, we'll talk, and "container bars" are coming thorough, interesting and with a lot of information for reflection, so be prepared in advance.

So today we will discuss the laws of healthy eating, learn about the macronutrient (proteins, fats and carbohydrates), learn how to make your own menu, find out about the products and a rainbow of colors that it is and, of course, get specific recommendations on how to comply with it all. Well, the agenda is formed, we will move on to the technical side of the implementation (in zamudril something) .

Beginning ...

What is a healthy diet?

I think it goes without saying that the question  of correct and healthy diet is one  of the most sought after and popular-piarnaya the source of any information (especially television) . Just enter a query in any search engine - a healthy diet, and then you come down on the huge flow of information, such as: 5 most useful products about which you know nothing secret or slim figure found - have less to eat there and all that jazz.

I decided not to stuff you this kind of information, and give the basic concepts and a basic understanding of how to be, in principle, to form a system of healthy food, and that it needs to do.

Actually, I would like to start with, what is a healthy diet. We all know that eating fulfills a vital function of the body, namely - provides the necessary nutrients (in the form of proteins, fats, carbohydrates, vitamins, minerals) to maintain the various types of activity and the flow of physiological, biochemical and others. processes. However, this simplicity (essential nutrients) just lies the main pitfall is the answer to the above question sounded.

So whether we eat often full (who give us their bioavailability in full) calories, or, increasingly, it is empty, ballast?

The simplest example of life that is most vividly illustrates this process is when someone can easily undermined by 6o'clock in the morning and be alert all day, and someone in the 10  barely drags his feet. And of course, raises the question, why? Since man is what he eats, therefore, the root of all evils is in calories. Here's to you and all the healthy food!

It would seem that all healthy foods have long been known, for example, apples - chew them for breakfast, lunch and dinner, and you will be healthy. But no, it's not so simple. Despite the fact that the "bulk" low in calories, rich in iron and vitamins, try to use only them, say, for 1-2 weeks, and you immediately feel a lack of energy, loss of immunity and some of the symptoms of anemia. And all this because of the lack of necessary "meaty" calories. As, for example, butter. While on the one hand, it is "a solid fat," but it is also quite significant source of vitamin A(essential for healthy skin, hair and much more) .

In general, it is worth to take into account that each product is unique in its chemical composition and there among them "magic" that would fully meet the needs of people in all the necessary to ensure the health components.Therefore, in the formation of the correct power supply system should take into account this fact and combine a variety of products.

So, we understand that there is no "magic-universal" products, and have a healthy diet, based on their laws. Next we talk about them.

The laws of a healthy diet

Any science has the written law and the power is no exception. There are basic principles that constitute its foundation. So, let's go in order (learn how to "Our Father") .

Law №1: observe the relevant caloric intake - energy expenditure of the body.

We have said in the article " How to eat? Introduction to the science of nutrition [Part 2] "that human energy consumption are:

• basal metabolic rate (the physiological and biochemical processes) ;
• the mechanical work of muscle, physical activity;
• digestion (food thermogenesis) ;
• optional thermogenesis.

So, to remember a simple rule: if the caloric intake does not compensate for the body's energy, it leads to its rapid depletion. Otherwise, we have to be the rapid emergence of excess weight. Thus, in order to comply with the law, you only need to simply follow the calorie daily diet and increase / decrease it, depending on your type of activity.

Well, make it easier to determine the energy consumption, the following table of average power consumption to help you (see. table) .

All of their calories the human body receives from macronutrients (the major components of a food) .

Note:

Macronutrients: "macro" - big and "Nutricia" - food. The components that are used in large quantities person (tens or hundreds of grams) .

In the near future we are waiting for some delicious article for each nutrient separately. As long as we limit ourselves to general information about proteins , fats and carbohydrates .

Proteins

The most important component for the body as a whole and for building muscles in particular. In humans split up of individual amino acids, of which the very body synthesizes it needs thousands of proteins with different functions. All variety of proteins, it is nothing, as the various combinations of 20 amino acids, some of which ( 9 - for adults and 10- for a child) are transformed into one another and are essential (ie, can not be synthesized by the body) and 10 - replaceable (body It makes them himself) .

These essential "-amine" come from consumed every day and protein foods are stored at the depot. And it does not matter from which products will be derived proteins: meat, chicken, eggs, beans, etc., as long as the body receives all the essential ( 10 ) and the essential amino acids in sufficient quantities.

Next in line ...

Fats

The most unjustly unloved-nutrient most people. Unloved since due to its energy value (which is two times higher than the protein / carbohydrate) and high calorie is the principal source of excess weight (deposition of fat depots) .Unfairly - because the use of fat (when done right) more than compensates its main disadvantage. Fats, as applied to the human body, properly called lipids.

Note:

Calories 1 c. Nutrient:

• protein - 4 calories;
• fat - 9 calories;
• carbohydrates - 4 kcal.

So, lipids - an important building block of all living cells, in addition, a key component of cell membranes and the spare / standby power source of the organism. Lipids are the nature of origin: vegetable (unsaturated) and animal(saturated) . A high intake of animal fat often leads to diabetes, obesity and others. Disease. Therefore, we must comply with the measure in their use. Vegetable fats are mostly represented in polyunsaturated fatty acids omega-3 and omega-6, which are contained in flax, sesame, fish and other products.

I suggest to get acquainted with the percentage of fat and lean (bone) weight in both men and women, in order to determine which category you want to be treated now and in the future (see. picture) .

Next, go to the ...

Carbohydrates and fiber

This is a basic element of human diet and power station for the whole organism. They are widely available in plant products in the form of complex carbohydrate (e.g., starch, dietary fibers) , simple sugars - glucose, fructose. Sugar and other sweets (jams, jam) , are sources of simple carbohydrates, so their number in the diet should be reduced to the maximum, or diabetes, tooth decay and other diseases - are your faithful companions for life.

As a part of complex carbohydrates isolated polysaccharides such as a fiber or fiber, which is almost are not digested by the body, but have a significant impact on the normalization of peristalsis and the creation / maintenance of favorable intestinal microflora. Large amount of fiber found in the "raw" cereals (such as oats) , bran, fruits and vegetables.

In addition to the macronutrients, the daily human diet in their chemical composition shall conform to its physiological needs in food and biologically active substances. In other words, not only consume macronutrients, and micronutrients (vitamins, minerals, and complexes thereof) .

Note:

Micronutrients - nutrients contained in the feed in small quantities.

Micronutrients are not stocking up in proc, and can not be synthesized by the body, but for the life (and especially active as bodybuilders, athletes), the body requires more than a few of the hundreds of different species. To make the necessary daily requirement of micronutrients necessary to use different kinds of food - vegetables, fruits, grains, and not only meat and dairy products.

So, with the macro / micro nutrients finished, and before we move on to the next law, it is useful to read and memorize some of the figures on calorie staple foods (see. Table.) .

In general, in order to understand whether the first law you can calculate your BMI (body mass index equal to the ratio of body weight in kg by the square of height in meters) and compare it with the following figures:

• BMI less than 18.5 - underweight, strengthen nutrition;
• BMI of 18.5 to 25 - normal weight, the amount of calories enough;
• BMI from 25 to 30 - overweight, reduce the portions and increase the activity;
• BMI over 30 - bah! How it all started (:)) - obesity. Change diet, consult a doctor to do the best sport.

Here are all following the law says.

Law №2: It is necessary to ensure a balanced diet, appropriate to the physiological needs of the body.

Apart from the fact that the body receives the energy from macronutrients, it also gets valuable edible and biologically active components in different ratios. Therefore, it is important to provide the desired balance of incoming components and their correct percentage.

For example, in a daily diet ordinary person should be approximately the following ratio of protein, fat and carbohydrate: Protein - 15% , fat - 30% , carbohydrate - 55% . In turn, if you are engaged in a power load in the gym(bodybuilder with experience) , it is necessary to adhere to the following relationship: proteins - 25-30% , fat - 15% , carbohydrates - 55-60% , ie, increase the intake of the main structural component of muscle.

For you as beginners, optimal percentage of macronutrients include proteins - 15% , fat - 15% carbohydrates - 70%(see. picture) .

We must understand that this is not mathematics, and deviations (+ - 5% ) is quite acceptable. For information: this is the ratio of proteins, fats and carbohydrates, we recommend nutritionists (see. picture) .

It is because of these compounds builds the body organs and tissues, and dietary supplements (dietary supplements)ensure the normal flow rate of metabolic processes. Properly balanced composition of the daily ration provides a high degree of physical and mental performance and increase efficiency.

Since proteins is not only a building block for the muscles, but also the material from which the synthesized hormones, enzymes and antibodies, so the athlete diet should not be depleted of this important component.Generally, the protein content should be calculated according to the rule: 1 g per 1 kg of body weight. However, in athletes (bodybuilders) is not like all other people, so for them the following relations: 1.5-2 g per 1 kg of body weight. Moreover, animal and vegetable proteins must be present in food in equal proportions.

Now let's talk about diet macronutrients.

Protein diet

For high-protein (about 20% ) products of animal origin are:

• meat;
• fish;
• cottage cheese;
• eggs;
• cheese.

The daily rate of such products in the diet should be (valid for 70 kg person), 70 grams of pure protein for bodybuilders, the figure of 140 g Red meat - beef, lamb should not eat more than two times ( 3 - bodybuilders) per week, in addition, do not forget about fish and chicken.

Note:

Many people do not distinguish between the amount of servings (the mass fraction of the product in general) and the amount (content) nutrient for 100 g of product. For example, if it is said - the daily rate of protein product, shall be 500 g This means that 500 - throughout the volume of a portion, and not its content of pure protein, specific numbers on 100 g of the product is still necessary to count. Ie take chicken breast weighing 500 g, and calculate the amount of protein in this volume. On average, 100 g of the breast contains 21 g of protein, hence in 500 g (weight) - 105 g ​​(net weight fraction of the protein) .

A good source of vegetable protein (in combination with carbohydrates, fiber and minerals) can be:

• cereals (oats, barley, etc.) ;
• pasta (coarse wheat) ;
• rice (brown, black) ;
• potatoes.

Fat diet

Fat, apart from being highly energy content ( 9 kcal / 1 g) was also valued for their useful compounds: fat-soluble vitamins ( A, D, E, K ) , sterols, polyunsaturated fatty acids (omega 3/6) phospholipids, as necessary to complete the assimilation of food. The fat content of the diet, is also subject to the rule: 1 g per 1 kg of body weight, and in the diet of athletes / bodybuilders this ratio remains practically unchanged.

The most preferred source of vegetable fats are the following oils:

• linseed;
• Olive;
• corn;
• sesame;
• mustard.

Enough 1 - 2 v. ( 30 grams) spoon of oil per day to cover their daily requirement of vegetable fats. Animal fats contained virtually all products of this origin. You can also consume a low-fat / low-fat dairy products - yogurt, yogurt, milk, and thus also the need to replenish the body's calcium, etc. Needed micronutrients.

Carbohydrate diet

Since the body - it is a mobile energy sector with specific tasks, so the add solutions requires a lot of energy and sources of its replenishment. In this regard, our body (to ensure smooth operation of) the most carbohydrates is required, both complex and simple (in order of magnitude less complex) . Complex carbohydrates - is primarily starchy foods - bread (preferably wholemeal ) , cereals (oats, millet, buckwheat) , pasta, and vegetables and fruits.

Summing up all the above, it should be said that knowing the overall level of energy consumption and the percentage of protein, fat and carbohydrates in the body, it is possible to determine exactly the amount of mass in the structure of most macronutrients power athlete.

So diet for an athlete ( 70 kg)  , with an average level of general energy ( 3500 kcal / day) and percentage: proteins( 15% ) , fats ( 15% ) , carbohydrates ( 70% ) , will be as follows (see. image) .

Based on the fact that 1 gram of protein provides 4 calories of energy, we see that 15% accounted for a protein - it is 725 kcal of total energy consumption. Ie it turns out that the medium-daily requirement of 70 kg athlete is 2 g per1 kg of body weight ( 70 x 2 = 140 g) .

So, the last law is.

Law №3: regular meals. It is necessary to adhere to a clear routine meal.

We have once mentioned the regularity of supply and distribution of food throughout the day. So, food must be:

• fractional - meals 4-5 times a day with the same intervals;
• regular - at the same time;
• uniform - roughly equal portions.

In this case, the nutrients are evenly timely replenish the body's energy expenditure and assimilated in full.Otherwise, not all substances can be totally recycled and some of them postponed in fatty depots.

Note:

Item about the uniformity (equal portions) is valid only for people who are not engaged in active sports or go to the gym. For everyone else (especially bodybuilders)  Breakfast - the most dense meal. Then, gradually (with each meal) , "prune" the amount of servings.

It is important to remember that the human body (with rare exceptions) does not create food supplies, everything goes, so to speak, just "in case" (ie used for other purposes) , for tissue, organs and cells, and they are constantly updated continuously and a wide range of essential elements required.

Actually, we are left to make up their food menu and sort out what, how often and in what quantities should be included in your daily diet.

Meal plan and tips for the enforcement of laws

In order to demonstrate the required food ration was made ​​up in the following table (see. image clickable) .

Each color corresponds to a signal, for example:

• Green ( 1 )  - can easily be consumed at each meal. Sources of the most important components of a balanced diet;
• Yellow ( 2 ) - can be eaten every day several times, but should be careful, because Products of these groups contain fat, the consumption of which should be limited;
• Red ( 3 ) - caution in danger! Sources of carbohydrate and fat. It should be used only in limited quantities and if there are no problems with being overweight.

Look, do not confuse the color, and you can "unhealthy" healthier :).

Article would be logically incomplete, if they were not given simple advice on how to comply with these laws, so shakes on mustache.

1. Plan your meals in advance and diversify your diet as much as possible;
2. Choose more fruits and vegetables, bread  (wholemeal enriched with vitamins and minerals) ;
3. For the preparation of cereals choose cereals from whole grains (oats, corn, barley) ;
4. Do not forget about the potato - the second bread, boiled in their skins;
5. Dairy products (yogurt, milk, fermented baked milk, etc.) - is an essential source of calcium for strong bones, include them in your diet;
6. Limit consumption of deli meats and animal fats. Prefer lean meats and poultry. Include in the diet ( 3 times per week) lean fish (cod, sockeye salmon, tuna) ;
7. Use nutritional flaxseed, mustard, etc. oils rich in omega 3 and 6;
8. Bon Appetit!

Well, that came to an end our review of a healthy diet, it's time to say goodbye, but first ...

Afterword

Today was a lot of words said about the right and healthy diet : You learn to understand the percentage composition of nutrient diet, learned to make your own menu ( meal plan ) and most importantly - are a step closer to its goal as "I am the owner of a relief body." I am very pleased that this step you have done with the project, " The ABCs of Bodybuilding "You will be much more interesting, so do not switch :-).

All the best and see you soon!

PS. As always, if you have suggestions, additions, and other miscellaneous questions, comments, at your service, write!