Proteins, fats and carbohydrates – the three main substances contained in food. Proteins, fats and carbohydrates are necessary to our body every day, regardless of whether you eat in a normal mode or follow a specific diet. Proteins, fats and carbohydrates are active sources of energy that our body needs for life. But beyond that, each of them performs a specific function in maintaining human health.
It is believed that in the daily menu, the ratio of core components – proteins, fats and carbohydrates on weight should be 1: 1: 4.
To lose weight is importanet to REDUCE SHARE OF BAD CARBOHYDRATES.
Potatoes, bread, carrots, rice, pasta, beets, corn, cereals, sugar, cakes, chips. How often do you eat it? These products are easy to buy and a pleasure to eat, and not surprisingly, they become an essential part of our food. Unfortunately, bad carbohydrates – sugar and starch, is the main cause of excess weight. In the body, carbohydrates are quickly transformed into sugar, and their surpluses are deposited in fat. Good sources of carbohydrates are fresh fruits and vegetables, bread, bran, buckwheat, brown rice, oatmeal, peas, fresh fruit juice without sugar, red beans, dairy products, dark chocolate (containing 60% cocoa), green vegetables , mushrooms, etc..
INCREASE THE PROPORTION OF FIBER.
Increased percentage of fat in the diet will give several advantages:
1. Foods that are high in fiber, contain vitamins and minerals;
2. Products, rich in fiber, contain much moisture, it is important to prevent constipation;
3, Foods rich in fiber, which delivers digestive tract healthy bacteria it reduces the amount of harmful bacteria.
Food rich in fiber: asparagus, broccoli, brussels sprouts, cauliflower, celery, zucchini, cucumbers, garlic, green beans, green pepper, lettuce, mushrooms, peas, spinach, germinated seeds, tomatoes.
Fruits – source of fiber, but it contain a lot of sugar, which your body turns into glucose and store as fat if it is not required immediately. Almost all vegetables contain very little sugar, so we recommend to increase the proportion of vegetables and fruits to limit to two pieces a day until you thinner. The day should receive 25-35 PM fiber.
INCREASE THE PROPORTION OF PROTEIN.
Protein-important component. The components of the protein are amino acids. Estimated daily intake of protein 1,2 g to 1 kg of weight (50% – an animal, 50% – plant).
Products containing animal proteins: beef, lamb, veal, pork, pork products, fish, eggs, milk.
Products containing vegetable protein: soy, seaweed, roasted peanuts, white beans, almonds, oatmeal, chocolate (containing 70% cocoa), brown rice, walnuts.
If you are not getting enough protein, your body will take it from your muscles and organs.
REDUCE CONSUMPTION OF HARMFUL FATS.
Fats supply the body multifunctional nutrients that help keep blood vessels elastic, nourish the brain and nervous system, supplying the body with energy, contain vitamins, are involved in the synthesis of hormones.
Bad fats: cream, butter, pork, beef, lamb. All animal fats.
Good fats: fish, olive and sunflower oil, nuts, avocados. These fats provide your body the necessary fruit acids.
See Also
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