The key to health is a balanced diet, in which proteins, fats and carbohydrates are present in the required amount. Doctors believe that 10-15% of the total calories consumed should be proteins, 15-25% - fats and 55-75% - carbohydrates. Protein is believed to be healthier than fats and carbohydrates. But this is not so - not all fats or carbohydrates are harmful, not all proteins are equally useful. A correct, healthy diet will allow you to turn all the fats, proteins and carbohydrates for the benefit of your body.
For normal functioning, the body needs about 70 g of pure protein per day, if you work physically, then this rate increases to 100-110 g. For meat-eaters, chicken meat, almost free of fat, is preferable. But even pork and lamb, which nutritionists do not like so much, will become a source of healthy protein with the right side dish, which will increase the digestibility of protein in dishes made from this meat. Serve pork or lamb with vegetables in the form of stews or green lettuce, asparagus, spinach, celery. But potatoes should not be used for side dishes - it does not promote the absorption of proteins, but provokes the accumulation of gases in the gastrointestinal tract.
Any fish, even fatty salmon or salmon, are not as burdensome for the stomach as fatty meat. Therefore, any of its types refers to dietary products.
Vegetarians will find the protein they need in plant foods - legumes. In terms of its composition, the protein contained in peas, beans or soybeans is close to animal protein and serves as a complete substitute for it.
To preserve the beneficial properties of protein, cook your meals using the bake method. Fried or smoked meat is not a dietary meal; eating them is a sure way to gain weight. When boiling meat, almost half of the protein goes into broth, so if you want to preserve protein, then put the meat ingredients in boiling water. The best way to preserve not only protein, but vitamins and minerals, is to steam the lean meats.
Eat the "right" fats. Replace sunflower oil with olive oil, it contains almost five times less linoleic acid, during the oxidation of which the body spends most of the necessary antioxidants and vitamins.
Animal fat can also be beneficial. Some medical recommendations include a daily intake of 30-50 g of lard, which contains arachidonic acid. It is a building material for body cells, reduces the effects of stress, supports the functions of the cardiovascular system and has a protective effect against radiation. Avoid high temperatures during cooking. This will prevent fats from decaying and oxidizing.
The daily intake of carbohydrates is approximately 300-350 grams. Useful carbohydrates are fructose and glucose, which are found in berries and fruits. They are essential for the proper functioning of the brain and muscle cells. But their excess leads to weight gain. Tough, leafy vegetables contain another healthy carbohydrate, cellulose. It is not digested in the human body, but it perfectly cleanses the intestinal walls, adsorbing toxins and decay products.