Hundreds if not thousands of articles in the Russian-speaking Internet tell
about balanced nutrition. However, most of the authors
they juggle this concept without understanding its essence.
Repeat one after another mantra about the only true
the ratio of proteins, fats and carbohydrates, with ecstasy paint,
how many people need calories, vitamins and trace elements, introducing
readers are confused. 
Contents
How much and what does the body really need?
In the 40s of the last century, German doctors determined the need
in nutrients according to food sales
stores. This is the same as claiming a consumption rate.
alcohol statistics on its sales.
Later, Soviet scientists went even further – they invented a magical
the formula of the so-called “balanced diet”, the essence of which –
strictly adhere in your diet ratio of proteins, fats and
carbohydrate is 1-1-4.
For more than 50 years homegrown nutritionists have pounded water in a mortar,
and their dumbfounded readers are content with dumplings and fried
potatoes (1-1-4), and still wondering where they have all the sores then
are you taking?
Let’s understand in order. Our body is nothing
knows the balance of the nutrients he needs. However, there are
very clear and specific needs.
Protein requirement
New growth and renewal of tissues require proteins. Protein
it’s not 13% of the 2500 calorie diet that is required at all, but
strictly defined amount.
A woman needs an average of 45 grams of protein per day, and a man needs 55 grams.
Moreover, you should understand this figure correctly. Not at all
be sure to eat every day on a weighty steak “with blood”
or through the power to torture yourself with shrimp.
Firstly, it is great annoying, and sooner or later you will narrow
its and so meager menu. Secondly, too frequent use
meat is an unnecessary burden on the liver and kidneys (hi,
acne!).
Calculate the desired amount of protein per week (315 g for
women and 385 g for men) and distribute into three or four doses.
The fact is that in the process of digesting food, protein breaks down into
amino acids that remain in the blood for up to three days. When
the body needs some specific amino acid, it takes it from
blood flow. It also sends a signal that this amino acid
need to be more absorbed from the intestines and less commonly used as
fuel.
The balance of animal and vegetable proteins
Now, regarding the “balance” of animal and vegetable proteins
origin. Nutritionists firmly believe in an exceptional advantage.
animal protein. Only he is supposedly balanced and contains all
the necessary amino acids. Animal protein should be, in opinion
different authors, from 30 to 75% of the total protein eaten.
In fact, the body does not care where it takes the protein, with
pasta or salmon. Only one thing is important – protein must come from
different sources. The only way to ensure the body
essential amino acids – food elements, without which people
really can’t do without.
Vegetable protein is digested as well as animal.
This is a proven fact. Animal products still have
one significant advantage is heme iron (from meat, fish, eggs)
absorbed many times better than non-heme (from plants). But,
an old myth that vegetable protein almost doubles
more than an animal, has long outlived itself.
It’s true that in foods like egg, milk, liver, meat and
fish contains the entire set of essential amino acids. But, вы
can supplement your diet with such plant sources
high-grade protein like peanuts, quinoa or soy products or
use complementary combinations. For example, in
grain little amino acid lysine, and in legumes – methionine and
tryptophan. If they are combined, then the lack of lysine in cereals
offset by an increased amount of this amino acid in
legumes, and the deficiency of methionine and tryptophan in legumes will be covered
cereal account.
But, намного проще и естественней чередовать различные
green dishes, so that the body itself took the necessary (remember about
three-day pool of amino acids). Once again, it is not necessary to combine
different foods in one meal, it will be enough to eat them
within a three day time window.
Rounding out the squirrel, I note the importance of choosing his good
sources. By “good” I understand those that contain
low in saturated fat, but rich in unsaturated fats
fatty acids and microelements, first of all – iodine,
magnesium, zinc, selenium. In the restaurant and at home, prefer low-fat
grilled meats. Order fish often and
seafood (salmon, trout, sushi, caviar, shrimp).
Balance of healthy and unhealthy fats
Let’s touch the balance of healthy and unhealthy fats in the diet. Yes,
Yes, you heard right. Harmful fats are also needed for health and
be present in a balanced diet too. Under
�I understand “harmful” fats saturated, which we have announced a little
Do not vendetta. The fact is that it is with saturated fat
(butter, cream, dairy products) we get
the lion’s share of vitamin A, essential for healthy skin.
Therefore, in any case, give in to advertise the “fat-free”
products. Those fats that are contained in butter, milk, kefir,
cottage cheese, sour cream, practically do not affect the total caloric content
your diet. The difference between 1% and 3.5% kefir is ephemeral.
But you will get 3.5 times less vitamin A, but this is already
substantially.
People who care about the figure, it will be interesting to know that
sour cream is four times less calories than vegetable oil.
For example, the caloric content of one spoon of olive oil is 182 kcal, and
sour cream 20% fat – only 41 kcal. This is the question, the better
just fill up the salads.
The second important aspect is cellulite. According to some reports, the epidemic
this disease in the former Soviet Union began exactly
after the people began to massively abandon the usual
dairy products with natural fat. Some scientists
associate the development of cellulite with the lack of saturated fat in
diet To create, and most importantly save! beautiful roundness
the female body needs saturated fatty acids and protein in the right
proportions.
Traditional products (milk, butter, sour cream) provided
perfect fat-protein ratio. After many people have become
eat low-fat dairy products, the body has become
synthesize the fatty acids he needs from what was under
hands, for example from flooding our food industry
trans fat. Add to this the deficiency of protein that is characteristic of many
Newfanged diets, and you immediately become clear where the legs
grow up.
On the other hand, do not forget about unsaturated fatty
acids that a person mainly receives from food (salmon,
sardines, herring, anchovies). First of all, they are needed in order to
give the skin a flowering look, maintain its elasticity and tone.
Currently, there is no proven formula for the ideal ratio
between saturated and unsaturated fatty acids. To power
was balanced, and those and others must be present in your
diet
Carbohydrate rate
Regarding carbohydrates. As mentioned above, there is no
sense to try to adjust your diet to suck
Finger formula for the ratio of proteins, fats, carbohydrates (1-1-4). how
It is known that the brain requires 125 g of carbohydrates in normal
day. This is the minimum need. But, если полностью
eliminate carbohydrates from the diet, as recommended by the late doctor
Atkinson, our body will synthesize them from protein and fat foods.
That is, unlike proteins, carbohydrates themselves are not
absolutely necessary. But, не стоит забывать, что большая
part of water-soluble vitamins (groups B, C, P, etc.) are contained
in berries, fruits, vegetables, cereals and greens, which are
Combined are the main sources of carbohydrates. Therefore,
if we exclude carbohydrate food from the diet, we condemn ourselves to
pronounced deficiency of the above vitamins and not only.
How many carbohydrates and in what proportions are there? Body itself
will regulate their consumption. Just make it a rule.
use only natural sources of carbohydrates – vegetables, herbs and
fruits.
Once again, the body does not need to eat 40 grams of carbohydrates per
every 10 g of protein, as the classical formula requires. It is harmful
a formula which will inevitably lead you to
overeating
Listen to yourself
Starting to eat more or less diverse, preferring natural
food fast food, the man himself soon feels craving for certain
dishes. Thus, the body makes it clear that it actually does not
enough.
Most of the children still have an internal sense of need,
and your baby will rather rest his feet on the table, but will not eat too much. But
to dishes with substances that are in short supply for the body, children like
tend to show increased interest (sweet – the exception!). it
just that case when it is worth taking an example from them.
