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Lesson 2.
Proper nutrition
More and more people are interested in proper nutrition as one of the most important elements of a healthy lifestyle every day.
Food is something without which the vital activity of any person is impossible, and health directly depends on the diet.
Poor quality or harmful food can cause damage to the body, so it is very important to be able to make a proper nutrition program for every day.
Healthy food is not always the standard of taste, but from the point of view of its benefits there are no analogues.
Proper and healthy nutrition nowadays is no longer an indicator of aristocracy, but a response to the pace and conditions of life.
More and more people today are engaged in sports, which is inseparable from a healthy diet.
Choosing a diet and making a menu for a day, week, month becomes an urgent task for everyone who is wondering about losing weight, losing weight or muscle growth, improving well being in general.
In this lesson, we will talk about the basic principles of proper nutrition.
Table of contents:
What is proper nutrition?
Food Pyramid
Options for the daily diet
Healthy eating and weight loss
TDEE Calculation
Proper nutrition for muscle growth
Drinking regime
Useful information
Verification test
What is proper nutrition?
It is rare to find a clear and specific definition of the concept of healthy and proper nutrition in the sources.
The most complete formulation of this term is as follows:
Proper nutrition (or healthy nutrition) is a balanced diet of natural and high quality products that meet all the needs of the body, in addition, they benefit it.
One of the famous authors of books about proper nutrition is an American naturopath, an adherent of alternative medicine, a vegetarian Herbert Shelton (1895-1985).
His idea about the benefits of natural food became progressive: Shelton believed that nature took care of the human needs for food in full, which means that our body needs only natural products.
Shelton also developed the dietetic concept of separate nutrition in the book "The right combination of food products".
The idea of this diet is the incompatibility of some foods with their simultaneous use
For example, the author argued that it is impossible to combine food rich in proteins with carbohydrate containing products, combine milk with other foods, and fats with proteins.
Separate meals interested not only those who want to lead a healthy lifestyle, but also specialists in the field of dietetics and physiology.
Clinical studies were conducted, as a result of which it was possible to establish that it is useful not so much to eat separately, but to eat healthy food, since weight loss and good body condition are affected not by the principle of food separation, but by a general decrease in its caloric content.
Also relevant for proper nutrition are the postulates set out in one of the most popular modern books about healthy food "Chinese Research".
This work was written by the famous specialist Colin Campbell, Professor emeritus of the Department of Food Biochemistry at Cornell University, winner of the US National Institutes of Health Award.
Here are some conclusions from this book:
dietary vitamin supplements will never replace natural products containing the same set of vitamins;
almost all nutrients are better absorbed from plant food than from animal food;
proper nutrition helps to control the influence of negative external factors on the body;
a properly formulated diet will never harm the body.
Summarizing the information from these works, we can highlight several general recommendations about what you need to know about proper nutrition and healthy food: Rule 1.
Food is primarily the basis for vital activity, the "fuel" for the body, from which energy is produced, and only then – a ritual and pleasure.
Rule 2.
A healthy diet will protect your body from premature aging, will help to avoid many diseases of the cardiovascular system, some types of cancer, diseases of the digestive tract, diabetes, hypertension.
In addition, there is a certain list of products that contribute to improving mental activity, read about them in this article.
Rule 3.
There is no place for compromises in a healthy diet.
Soda, chips, mayonnaise and other harmful products should be abandoned.
You can and even need to eat sweets, but not all the time and not everything in a row.
Rule 4.
Baked, stewed and boiled food is healthier than fried and smoked.
Rule 5.
Trust, but check.
With the development of the Internet, a huge number of different blogs and sites have appeared on the network that contain information about healthy nutrition and give recommendations for improving the figure.
However, do not forget that the authors of blogs are not always professionals who really know their business.
That is why before you start applying a particular technique on yourself, you should read the reviews of other users in as much detail as possible, read additional information about the author of the theory and analyze the results achieved by him.
This simple advice will help you weed out untested theories and thereby avoid the risk of causing irreparable harm to your health by trusting non professionals.
Food Pyramid
So, the basis of a healthy lifestyle is proper nutrition, which depends on the food we consume.
According to the content of various nutrients and vitamins, all products can be divided into groups that will allow you to make an optimal diet during the day.
Based on the principles of proper nutrition, specialists of the Harvard School of Public Health under the leadership of American nutritionist Walter Willett have developed a universal scheme of human nutrition during the day - a food pyramid.
The products located at the bottom of the pyramid are recommended to be eaten as often as possible, and the products from the upper part should be consumed in limited quantities or completely excluded from your diet.
In addition, it is worth noting that physical activity and sufficient consumption of liquids, preferably mineral water, are also at the base of this pyramid.
Here is the structure of the pyramid with a list of necessary products and their properties from the bottom up:
Whole grain bread, oat flakes, rice and pasta are the basis of a healthy diet.
These foods provide the body with complex carbohydrates, an important source of energy.
Whole grain food is rich in B vitamins, minerals and fiber, which are necessary for every person.
Contrary to popular belief, these products do not lead to weight gain if you do not add butter, cheese or sauces to them.
Vegetables
Vegetables provide us with vitamins, are an excellent source of protein, in addition, they are not rich in fats.
The maximum amount of nutrients is contained in vegetables of rich green, yellow and orange colors, as well as in starchy vegetables – potatoes and yams.
Vegetable juices are also very useful for the body.
Fruit
Fruits are a rich source of vitamins, primarily vitamin With.
These are low calorie products that contain almost no fat.
Fruits are useful in any form: fresh, frozen, canned, dried, as well as in the form of juice, with the exception of highly sweetened nectars and fruit based syrups.
Meat, poultry, fish, dried beans, eggs and nuts
Animal products are an excellent source of protein, iron, zinc and B vitamins, as well as beans, nuts and seeds.
Tofu (soy curd), as well as white beans are rich in calcium necessary for the body.
Almonds are a good source of vitamin E.
Milk, kefir, cheese, yogurt
Dairy products are essential sources of calcium
They also provide the body with proteins and vitamin B12.
For eating, you should choose low fat varieties of dairy products, since they contain a minimum of cholesterol, saturated fats and, of course, calories.
Fats, oils and sweets - these products are high in calories and very nutritious.
They should not be abused, but they should not be completely abandoned.
The diet must contain vegetable oils, which are a rich source of vitamin E (1 tablespoon per day is enough for the body).
Products containing molasses can be useful as a source of iron.
Options for the daily diet in accordance with the food pyramid
Many different dishes can be prepared from these food groups.
The approximate daily menu of the average person may look like this:
Option 1
Breakfast: a small piece of meat, a portion of rice and 200 g of salad, a cup of tea with lemon, a small fruit.
Snack: unsweetened fruit.
Lunch: two bread toast with lean fish, green salad without dressing, mineral water with lemon.
Snack: kefir or yogurt.
Dinner: stewed vegetables with toast, a glass of water with lemon.
Option 2
Breakfast: chicken breast sprinkled with parmesan, boiled potatoes with green beans, a cup of tea with lemon, a small fruit.
Snack: a handful of nuts.
Lunch: a portion of brown rice with stewed vegetables, a glass of mint tea, a small fruit.
Snack: kefir or yogurt.
Dinner: 150 g of low fat cottage cheese, a small fruit, a glass of water.
It is worth noting that such a diet meets the needs of the average person in food.
For those who want to lose weight or gain muscle mass, the menu should be adjusted in accordance with the individual characteristics of the body and the goal set.
Healthy eating and weight loss
The desire to lose weight makes many people turn to proper nutrition, since the main cause of obesity is the use of unhealthy food, fast food and a lot of sweets.
The way to a beautiful healthy body is through building a proper diet and nutrition regime.
In search of an optimal weight loss program for yourself, you should not immediately go to the Internet and study "revolutionary techniques" that allow you to lose weight without the slightest effort and food restrictions.
It is necessary to treat with caution all the methods offered in the network, because quite often they are compiled by people who do not have a professional education in the field of dietetics, and can not guarantee a positive result.
If you have the opportunity, be sure to make an appointment with a specialist nutritionist, who will conduct an individual study of the characteristics of your body, and according to its results will offer a suitable nutrition program for you in accordance with your goals.
If the advice of a professional nutritionist is not available for you for any reason, you can use the advice of specialists who lead websites, forums and blogs on weight loss, read books on this topic, without forgetting to check the information offered to you, get acquainted in detail with the reviews and recommendations of people who have experienced this technique on their own experience.
Any nutritionist will tell you with confidence that you can lose weight by reducing the number of calories consumed by a person per day.
The minimum number of units of energy required by the body of an adult every day is 1200 kcal.
You can calculate the number of calories needed to maintain weight at the current level by determining your total daily energy consumption or, as it is called, TDEE (Total Daily Energy Expenditure).
It is calculated from the indicator of the level of basal metabolism – the number of calories needed to maintain vital activity in a calm state (BMR) multiplied by the activity factor.
The formula for calculating basal metabolism, based on a person's weight, height and age, is derived as follows:
Men: 66 + (13.7 X body weight) + (5 X height in cm) - (6.8 X age in years) = the level of basic metabolism.
Women: 655 + (9.6 X body weight) + (1.8 X height in cm) - (4.7 X age in years) = the level of basic metabolism.
The resulting result should be multiplied by the activity factor, which is equal to:
1,2 = sedentary lifestyle;
1.375 = average activity (light exercises 1-3 per week);
1.55 = high activity (intensive classes 3-5 times a week);
1.725 = very high activity (heavy physical activity 6-7 times a week);
1.9 = extreme activity (very hard physical work, or intensive training 2 times a day).
You can find out how many calories per day you need in the form below:
Calculate your Total Daily Energy Consumption (TDEE)
YOUR GENDER: Male Female
& nbspkg & nbspcm & nbsplet
YOUR ACTIVITY:
Sedentary lifestyle
Light exercises 1-3 per week
Intensive classes 3-5 times a week
Heavy physical activity 6-7 times a week
Training 2-3 times a day
CALCULATE IT ?
After you determine how many calories per day you need to maintain your existing weight, you can easily calculate how many calories you need to lose weight.
Without harm to the body, you can reduce your daily calorie intake by 10-15% of the required energy consumption to compensate.
What do you need to know if you are going to lose weight?
1. It is important to understand that a diet for weight loss without sports will not bring a quick result.
To speed up the process, having previously deduced the formula for the number of calories taking into account physical exertion, of course, and having calculated the daily diet from it, you can only do special exercises.
You will learn about them in the next lesson.
2. When choosing a diet, it is best to consult a specialist doctor or, at least, opt for a well known program, the effectiveness of which has already been tested by other people.
3. If you start to sleep poorly or feel constantly tired and irritable, your overall health has worsened these are sure signs that the diet is bad or the amount of food consumed is not enough, which can damage your health and, therefore, the program needs to be reviewed or changed.
4. Most low carb diets should be approached carefully.
Carbohydrates are the basis that feeds our body with energy.
It is necessary to distinguish between fast and slow carbohydrates, while you can not completely abandon some and replace them with others.
For more information, see here.
You should also carefully treat express diets that allow you to lose weight in a short period of time.
It should be remembered that having lost weight with the help of a cucumber or buckwheat diet, you will soon gain weight again when you return to your usual diet.
5. The number of meals – 4-5 per day.
It is better to make small portions.
6. Useful products for losing weight, allowing you to maintain a balance of vitamins and minerals in the body: apples, broccoli, wild berries, pomegranate juice, beans, garlic, nuts.
7. The main thing is a positive attitude, willpower and determination.
The rest will definitely work out.
Finally, an example of a menu for the day for women:
Breakfast: oatmeal on water, 1 apple, coffee with milk.
Second breakfast: a glass of kefir, 2 peaches.
Lunch: 1 baked potato, a piece of fish, vegetable salad with a tablespoon of oil.
Snack: grated carrots with olives.
Dinner: boiled broccoli, stewed chicken breast.
Proper nutrition for muscle growth
A healthy diet is just as important for gaining muscle mass as physical training.
Food serves as a building material from which the body takes everything it needs for muscles.
In the case of a set of muscle mass, the same principle works as with weight loss, only in reverse order.
If you want to gain weight, you need to consume more calories than your body spends per day.
At the same time, you should avoid a large amount of fast carbohydrates and fats, which, unlike protein, are not directly involved in the process of creating muscle tissue and can accumulate in the body, creating an extra fat layer.
However, it is fats and carbohydrates that are the main source of energy for training and therefore it is impossible to completely abandon them: it is necessary to consume them at the right time and in the right amount (in accordance with TDEE).
If you are actively engaged in sports, then it is important to get enough carbohydrates for breakfast and lunch, because they provide us with the energy that is needed for intensive training.
But the main role in muscle growth is assigned to proteins.
A well known truism is that in order for muscles to grow, you need to consume 2 g of protein for every kilogram of body weight.
In general, the nutrition process should be organized as follows: meals – 5-6 times a day every 3 hours, portions are average.
What do you need to know about proper nutrition for muscle growth?
1. Muscles grow when the amount of incoming energy in the form of food exceeds the amount of energy consumed per day.
Calculate the daily calorie requirement using the formula described in the weight loss section and increase it by 15-20% (on average +300-500 kcal daily).
2. If you follow the rules and do everything correctly, but the muscles do not grow, increase your carbohydrate intake at breakfast and after training by 40-50 g.
3. Do not panic during the period of stopping muscle growth.
Muscles grow spasmodically.
After a few weeks of progress, stagnation may occur, and after a week or two, growth will begin again.
4. Smoking and alcohol abuse are unacceptable, not only if you are engaged in sports, but also do not correlate with a healthy lifestyle in general.
5. To achieve the growth of muscle mass, you need to follow the following daily ratio of macronutrients consumed: protein (proteins) - 25-30%, carbohydrates - 55-65%, fats 10-15%.
Squirrels.
One gram of protein contains 4 kcal.
The main sources of protein are chicken, turkey, meat( beef), fish, eggs, milk, cottage cheese, cheese, yogurt, protein powder, nuts, beans, peas and soy.
Animal proteins (meat, poultry, milk, fish) are more nutritious than proteins from plants (nuts, beans, peas, soy).
Carbohydrates.
Carbohydrates contain 4 kcal per gram.
The main sources of carbohydrates are: oats, potatoes, yams, rice, pasta, sugar, fruits, vegetables, bread, fruit juices, milk, cookies, chocolate, corn, cereals.
Fats.
Fats contain 9 kcal per gram.
The main sources of fat are: butter, fatty meat, fatty fish, egg yolks, sauces, milk fat, cheese, cookies, potatoes, nuts, olives, chocolate.
Animal fats are more harmful to the body, primarily for the cardiovascular system, than vegetable fats.
6. Top 10 products for gaining muscle mass: cottage cheese, oatmeal, buckwheat, chicken breast, turkey fillet, salmon, tuna, beef, eggs, fish oil.
Read more about these products in the article of our blog.
7. You should drink enough water.
More on this below.
The approximate daily diet for muscle growth of a man weighing 75-80 kg is as follows:
First breakfast: 2 whole eggs, 7 egg whites, 1 bun, 3 teaspoons of jam, a large banana.
Second breakfast: 150 g of chopped boiled breasts without skin, 1 piece of low fat cheese, 4 tablespoons of low fat mayonnaise, 1/2 onion, 3-4 tomatoes, 2 unleavened tortillas.
First lunch: 250 g of grilled beef, 100 g of pasta, 3/4 cup of tomato sauce.
Second lunch: 150 g of grilled chicken breasts, 240 g of boiled potatoes, 2 tablespoons of low fat mayonnaise, 1 cup of vegetable salad.
First dinner: 500 g of skimmed milk, 2 scoops of whey protein, 3 tablespoons of honey.
Second dinner: 240 g of boiled fish, 240 g of boiled beans, 1 cup of boiled carrots.
Drinking regime
The drinking regime is an important element of a healthy lifestyle.
Water is the basis of any living organism, including a human one.
Water regulates the water salt balance in the body, body temperature, serves as the basis for the structure of new blood cells, the normal functioning of ligaments and joints, kidneys.
Drinking enough water allows you to control your appetite.
There are recommendations for diets, according to which you need to drink no more than 1 liter of water per day.
In no case should you follow such diets.
You will get the desired -5 kg in a week, but the body will be dehydrated, which will affect your well being and functionality.
It is worth starting to drink again when you want, and the weight will return.
Remember, the norm of water for an adult per day is 2-2.
5 liters, divided into equal receptions after the same amount of time.
Scientists derive this figure from the calculation of 30 ml of water per day per 1 kg of weight.
It is important to drink the right amount of water for those who are engaged in sports.
If the body is dehydrated, energy is absorbed 10-30% worse, which directly affects the intensity of training and fatigue.
It is recommended to drink a glass of water with lemon immediately after waking up – this accelerates the metabolism and has a positive effect on the digestive system.
Useful information
Below we have collected some useful links that will be useful to everyone who is interested in a healthy diet, diets for weight loss and muscle growth.
A detailed and convenient table of the caloric content of individual products and ready meals with an indication of the amount of proteins, fats and carbohydrates and an analyzer of recipes for the content of biologically significant food elements.
Recipes for dietary and low calorie dishes.
Recipes for protein dishes.
Description of various diets for women.
Verification test
If you want to test your knowledge on the topic of this lesson, you can take a small test consisting of 5 questions.
In each question, only 1 option can be correct.
After you select one of the options, the system automatically proceeds to the next question.
The maximum number of points is 5.
The points you receive are affected by the correctness of your answers and the time spent on passing.
Please note that the questions are different each time, and the options are mixed up.
Before you start testing, we recommend that you register so that the result is saved in your history, and you can see your own progress.
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After you select one of the options, the system automatically proceeds to the next question.
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We got acquainted with the basics of a healthy diet and its role in losing weight and gaining muscle mass.
Let's move on to the next lesson.
Author: Sergey Krutko (+)
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