Diet is an important factor in human health and longevity. An excess of calories in food, the wrong composition of the components of the diet give rise to metabolic diseases. Currently, every second is overweight, every fifth is obese. This is the cause of many diseases, such as: atherosclerosis, coronary heart disease, diabetes mellitus, various diseases of the joints and intestinal tract.
It is very important for young people to know about this. After all, being overweight in adolescence can become a risk factor for the occurrence of many diseases in the adult period of a person's life.
It is necessary to give the body with nutrition all the necessary nutrients and biologically active substances for its normal life. For example, for a middle-aged person, this should be a diet in which the calorie content is 2500-2800 kcal per day with the correct ratio of proteins, various fats, carbohydrates - 1: 1: 4. We need pectin substances, which are abundant in vegetables and fruits to improve digestion.
Dietary proteins are irreplaceable components of the diet, they provide all vital processes in the body. Proteins function as a building material for the restoration of the cellular structures of the body, the synthesis of hormones, and the production of antibodies. The biological value of proteins for the human body is that they are contained in the composition of essential amino acids that the body cannot synthesize.
Usually, a person of mental labor has a daily protein intake of 60 grams, while a person engaged in physical labor can have up to 100 - 150 grams. The daily protein requirement must be replaced with animal proteins, which contain all the necessary amino acids. Eggs, dairy products, cottage cheese, meat and fish have such a composition of amino acids. Proteins from dairy products are absorbed faster and more completely than protein from meat products. Buckwheat, oatmeal and millet can serve as a source of protein.
The main source of energy for the body is carbohydrates, the daily requirement of which for an adult is 400-500 grams. Carbohydrates provide mainly the caloric content of the diet - up to 70%. Most of the carbohydrates should come from food to the body in the form of unsweetened foods, such as cereals, potatoes, flour products, and only 30% in the form of sweets. Excessive sugar consumption in the diet leads to a rapid rise in the percentage of sugar in the blood and can lead to obesity and diabetes mellitus. The limit for sugar consumption is 50 grams. per day.
Fats are also essential in the diet. The required amount is 1 - 1.5 grams per 1 kg of human weight. Fat intake should be reduced with age. The nutritional value of fats is that they contain essential fatty acids that the body itself cannot synthesize. To ensure the fatty acid composition of the diet of a healthy person, it is necessary to observe the correct ratio of vegetable and animal fats: 25-30 and 50-60 per day, respectively.
The given norms of consumption of certain products should become a guideline for each person. On the basis of this, you can and should develop your own norms and rules for nutrition.
