According to experts in the field of nutritionists, for your diet to be healthy and balanced, you should adhere to 12 main principles.
Proper nutrition is essential because it helps:
- Prevent and minimize the risk of chronic diseases;
- Maintain health and slimness of the figure.
Rational nutrition is important for growth, normal development and vital activity of a person, contributes to the strengthening of his health and the prevention of diseases.
Basic principles of good nutrition:
1. Give preference to natural products, eat more fresh vegetables, berries and fruits. Vegetable oil should make up at least 30% of the dietary fat. It is better to boil or bake fish and meat products.
2. There are few nutrients in frozen foods. Digestive enzymes are most actively produced at the temperature of the human body, therefore food should be moderately warm.
3. The volume of the eaten portion of food should fit in the folded palms. Too much food increases the size of the stomach and stretches the intestines, which compresses nearby internal organs and disrupts their normal blood supply.
4. Rational nutrition involves eating only when you feel hungry or in accordance with the established regimen. It should be borne in mind that the digestive tract is most active in the morning and during the daytime, by the evening its activity decreases, and at night enzymes are practically not produced.
5. Do not eat in a state of stress and emotional outbursts. During moments of nervous experience, the intestinal membranes, which produce digestive enzymes, stop, food is poorly absorbed and becomes ballast inside the intestine, then it decomposes and causes the appearance of harmful bacteria.
6. The regimen of food intake should be observed in accordance with the biological rhythm of the body, the largest amount of food should be in the first half of the day.
7. Chew food as thoroughly as possible - this promotes the secretion of saliva and enzymes that break down food. Unchewed pieces of food, getting into the intestines, rot and form stagnation of feces, as a result of which toxins are released into the blood.
8. New foods that are little known to your body should be introduced into the diet carefully and gradually. The digestive system may not respond correctly to them, and as a result, you can get an upset stomach. Be attentive to the exotic cuisine of other countries.
9. Foods high in fiber should make up at least 60% of the daily diet, this contributes to better digestion and normalization of acid-base balance.
10. Another important aspect of proper nutrition is drinking water. It is important to drink it not with meals, but before or after meals. Before eating, you need to drink water for 20-30 minutes, after taking proteins at least 4 hours should pass, after carbohydrates - 2 hours.
11. Nutritionists recommend a separate diet: proteins, fats and carbohydrates have different absorption times and different enzymes are needed for their digestion.
12. Eat foods that are specific to your area, as the ability to assimilate them is inherent in our body at the genetic level.
