Create a daily diet. Labor intensity groups and their role in the preparation of the daily diet menu
Under the rational nutrition, the nutrition is sufficient in quantitatively and is full in high-quality. The basis of rational nutrition is balanced (optimal ratio) of all components of food. In such balancedness, at least 60 substances are in the composition of human foods (indispensable and replaceable amino acids, polyunsaturated fatty acids, phosphatides, lecithin and sterols, including cholesterol, β-sitosterin, fats, sugar, starch and pectins, vitamins, mineral Elements, organic acids, etc.). Modern nutrition hygiene studies not only the fullness of exogenously entering the body of vital substances, but also the questions of the optimal synthesis of these substances in the very organism.
Rational nutrition is an important factor in raising the level of national health. The rational nutrition should take into account the age, the nature of work activity, the floor, climatic, national and individual features. Disconnection of food prevents the balance of nutrition, inhibits the inner synthesis of substances. Turning off for a long term of individual groups of food products and a sharp narrowing of their assortment limit the ability of the body in the selection of vital substances, their balance and maintaining the normal level of internal synthesis. The problem of the most complete use of the synergistic properties of food substances, allowing to ensure balancering and the fullness of nutrition in its minimum energy value, is an important task of nutritional hygiene.
A daily need for calories for people of active age was developed in settlements with good or satisfactory utilities (Table 1), as well as the norms of daily need for proteins and fats (Table 2). The following principles of nutritional balance are established and tested in practice: 1) The ratio of proteins, fats and carbohydrates - 1: 1: 4; 2) the amount of proteins (see proteins in nutrition) - 14-15% of daily caloric content; 3) the number of proteins of animal origin - not less than half of the daily protein rate; 4) the amount of fat (see fats in nutrition) - 30% of daily caloric content; 5) the proportion of animal fat - 75-80% and vegetable oil - 20-25% of the daily rate; 6) The amount of carbohydrates is 55-56% of the daily caloric content of the diet.
Table 1. Daily food rate of adult in calories
Note. Professional groups: I - professions not related to physical labor; II - the profession of mechanized labor; Iii - profession not mechanized or partially mechanized labor; IV - the profession of severe, nechanized labor.
Table 2. Daily norm of proteins and fats 
Table 3. Daily food rates of children 
* The need for food substances and aergia is given without taking into account the nutritional value of maternal milk.
Children need relatively larger than plastic substances. Given this requirement for children, special nutritional norms have been developed (Table 3).
Differentiation of energy value of nutrition, depending on climatic conditions, is produced by reducing fat consumption in the southern zone and increase it in North. The proportion of protein in all climatic zones remains constant. Significantly changing the rationing of carbohydrates whose share is increased in the nutrition of people living in the southern zone, and are somewhat reduced in the northern regions.
Energy indicators of the nutrition of unequal in various climatic zones. In the northern zone, they are enhanced and in southern lowered. Calorie and the ratio of basic nutrients in various climatic zones for the male population engaged in mental labor and other types of activities that are not related to physical labor are shown in Table 4.
The elderly food is based on the characteristics of an aging organism: a decrease in the intensity of oxidative processes, a drop in cell activity, slowed down the flow of metabolic processes, a decrease in the functionality of the digestive glands, etc., reducing the functions of all organism systems and the development of atrophic processes. Hence the need to limit nutrition in old age. This restriction is made in accordance with the volume of physical activity and the overall level of the mobility of an elderly person. For people of elderly and senile age, the following physiological nutritionals have been developed (Table 5).
Table 5. Daily nutritional rate of elderly people
For people over 70 years old, the norms of energy and foodstuffs, see Table 6.
In the diet of older people, less carbohydrates and partially fats (daily rate of no more than 80 g, including 70% of animals and 30% of plant). Refined products are especially limited: sugar, confectionery, as well as higrants of higher grade, polished rice, semolina and others. The share of sugar should have no more than 15%, and the share of potato carbohydrates, vegetables and fruits is at least 25% of the total Carbohydrate daily diet. It is desirable to increase the specific gravity of solid grain products (looting flour bread, etc.). The rational norm of proteins in old age is 1 8 per 1 kg of body weight. In old age, the qualitative side of the daily diet proteins is essential.
Milk proteins are of particular value - the most favorable sources of essential amino acids (see). Due to the products of animal origin, about 60% of the total number of diet proteins should be ensured, and half of this amount should be dairy proteins.
Power should be based on food digestibility. The digestibility coefficients of the main foods are shown in Table 7.
| Product name | Disquirement coefficient (in%) | ||
| belkov | fat | carbohydrates | |
| Meat and fish products | 95 | 90 | - |
| Milk, dairy products, eggs | 96 | 95 | 98 |
| Flour of Higher, I, II varieties, bread of it, pasta, semolina, rice, Hercules, Tolko | 85 | 93 | 96 |
| Wallpaper flour and bread of it, legumes and cereals (except manna, rice, Hercules and Tolokna) | 70 | 92 | 94 |
| Confectionery, honey, jam | 85 | 93 | 95 |
| Sugar | - | - | 99 |
| Fruits, Berries, Nuts | 85 | 95 | 90 |
| Vegetables | 80 | - | 85 |
| Potatoes | 70 | - | 95 |
In rational nutrition, vitaminity is given importance. Vitamins (see) are vital in all age groups. Norms of vitamin needs (mg / day) are shown in Tables 8 and 9.
* For other vitamins, the norm needs are not yet clarified and are under development.
Not always (for example, in the winter months) it seems possible to satisfy the need of the body in all vitamins due to their natural content in food products. Hence the need to vitaminize the population with synthetic vitamins. In the USSR, the enrichment of vitamins (C, B1, B2, RR and A) was subject to flour, sugar, milk, food fats (Table 10).
Vitaminization can be carried out by directly administering vitamins in food before its consumption (in children's institutions, hospitals, sanatoriums, factory and other public tables). Children in children's institutions (35 mg / day per child) and patients in medical institutions are subject to priority vitaminization of ascorbinic acid (100 mg / day per patient). Mineral substances play an important role in nutrition (see).
Mineral substances are reasonably referred to biologically necessary substances. To ensure their digestibility, minerals must be balanced.
The physiological need of a person in some mineral elements is shown in Table 11.
The power mode is important. For an adult, fourfold meals with intervals between receptions in 4-5 hours (Table 12) are most substantiated.
Note. I option - 3-meals a day; II option - 4-meals a day.
For people of mental labor and elderly, the power mode can be more uniform without a sharp discharge of breakfast and lunch.
What is the algorithm for the preparation of a daily diet?
The algorithm for the preparation of the daily diet includes the following main provisions:
1) the definition of the total daily calorie content of the edible diet;
2) the distribution of total daily calorie content into several separate meals (for example: breakfast, lunch, dinner);
3) determining the number of proteins, fats and carbohydrates in the food diet, taking into account the relation (balance) between them;
4) determination of the ratio (balance) of components of food of animal and vegetable origin (proteins, fats and carbohydrates);
5) Establishment of the rules of isoodinami;
6) the determination of the amount (and the ratio) of various mineral substances;
7) the determination of the number of vitamins in the composition of the food diet;
8) determining the amount of water (liquid) in the food diet.
How is the calculation of the total daily calorie?
The calorie content of the daily diet must comply with the human worker exchange (real daily energy flow) (see Question 16). However, in the preparation of the diet, it is necessary to keep in mind that there is gross calorie and a net calorie.
Calorie gross is the calorie content of the food product. It is often indicated directly on the packaging. Together with Lem, it should be remembered that only about 90% of the food accepted in the body is absorbed (the food of animal origin is better absorbed). Therefore, calorieness of assimilated food is called net calorie. It is she who must correspond to the daily human energy consumption
How is the common calorie content of the edible diet over the day?
Food, which includes the total daily caloric content of the diet, may not be eaten simultaneously! This would lead to the overload of the gastrointestinal thumb, to reduce the effectiveness of digestion, to violating the work of other physiological systems. In this regard, it is necessary that the food go to the body is portion! The total daily calorie content is distributed depending on the age of a person, its profession, time spent on the physical and mental load during the day.
Breakfast - 25%,
The second breakfast (or afternoon) is 15%,
If the main physical or mental load falls on the evening or night time, then it is recommended to increase the calorie content of the evening meals in accordance with the work schedule and introduce an additional (night) write write instead of a generally accepted lunch or zwarrak.
For adults of non-working people, 4-5 water intakes with approximately the same calorie intake are recommended for pensioners.
How determines the proportion of proteins, fats and carbohydrates in the diet?
The institution of nutrition has been developed in detail the relevant recommendations on the ratio of proteins, fats and carbohydrates, which differ significantly for representatives of different age and professional groups (Table I).
Option 1. Calculation by body weight
It is necessary to know the body weight and the rate of the amount of protein, expressed in g / kg of body weight, which a person should consume daily. For an adult, this rate is 1.2-1.3 g / kg body weight. This means that a young man is 17-18 years old weighing 70 kg should take 84-91 g of protein daily (at the rate of 70 * 1.2 and 70 * 1,3). Accordingly, it should consume as much fats and 4 times more carbohydrates.
Option 2. Calculation of calories of daily diet, whose share should provide proteins, fats and carbohydrates
According to the calculations of the Institute of Nutrition, it is known that, on average, the caloric content of the daily diet is 12-13% due to proteins, by 33-34% by fats and 54-55% by carbohydrates. The algorithm for calculating the share of protein in the daily diet will look like this:
1) the daily calorie content of the edible diet is known (for example, 3000 kcal);
2) 13% of the daily calorie content in our example will be 390 kcal. That is, 390 kcal must be replenished due to proteins;
3) the caloric coefficient of proteins is 4.1 kcal (see Question No. 4). Based on the caloric coefficient, we learn how many grams of the protein should take our examined. To do this, we produce the following mathematical action:
390.4.1 \u003d 95.12 g in a similar way, the share of fats and carbohydrates is calculated.
How determines the ratio (balance) of the components of food of animal and vegetable origin (proteins, fats and carbohydrates)?
Proteins. In a daily diet, at least 55% of proteins should be animal origin (meat, fish, offal, dairy products, etc.) Since they contain full-fledged proteins. Called proteins containing a complete set of essential amino acids in a strictly defined quantitative ratio.
Fats. In a daily diet, at least 30% of fats should be plant origin (margarine vegetable oils, combined fat), since they contain essential fatty acids that are not synthesized in our body and entering it only as part of writing. These include linoleic, linolen and arachidon polyunsaturated fatty acids, which go to the construction of cell membranes, synthesis of prostaglandins, narrowtocyclinins, etc.
Carbohydrates. Currently, the main mass of carbohydrates is recommended (up to 75%) to be introduced into the body in the form of polysaccharides (for example, starch of potatoes, grain crops, flour products). About 20% (no more!) Carbohydrates should be consumed in the form of Mo-no- and disaccharides (sugar sand, sweets, honey, etc.). The rest of the carbohydrates (about 5%) falls on the share of so-called nutritional fibers, or ballast substances. These include vegetable fiber and pectin substances contained both in cell structures and in the intercellular substance of fruits and vegetables.
What does the rule of isoodinamy say and how is it taken into account when drafting a su-accurate diet?
The rule of isoodinamia suggests that temporarily daily caloric content of the edible diet can be ashamed due to food with another relationship between proteins, fats and carbohydrates compared to what is indicated in Question No. 23. This means that with a decrease in the share of any of the nutritional Substances The total daily caloric content of the diet must be replenished at the expense of other nutrients. For example, if for some reason there are no proteins in the daily diet, then keeping the caloric content of the daily diet, it is necessary to increase the share of fats or carbohydrates (or others) accordingly. In real life, small deviations from recommended nutritionals can always take place, but the situation given as an example is an extreme case and it cannot last longer than one week!
How determines the number and ratio of minerals in the food diet?
With rational nutrition, foods of animal and vegetable origin are located, containing enough mineral substances and does not lead to equally mineral substances in the daily diet. However, in some cases there is a similar need. For example, in people living in hot countries, in workers engaged in severe physical labor, athletes and in a number of other cases, with an increased sweating from the body, salts are derived.
How determines the number and ratio of various vitamins in the food diet?
With rational nutrition, it is recommended to use the canned benzing as low as possible, as it contains significantly less vitamins (lost during thermal treatment) than in fresh natural food. If there is a sufficient number of fresh, natural products in the diet, then a healthy person does not have much need to think about the additional admission of vitamins. However, people performing heavy physical work, athletes in the period of active workout, children, old men, pregnant women are recommended additional reception of vitamins (the dosage of vitamins must be consistent with the doctor!). This is especially true of the late winter and early spring, when the content of vitamins in natural products is noticeably reduced.
Under various diseases, the doctor's advice must necessarily carry out additional vitaminization of food! Currently, special vitamin complexes are sold in pharmacy set (by the way, contain and sufficient mineral substances!), Which are widely used as sick and healthy people!
What is the norm of water volume in the daily diet? V.
A person living in a temperate climate zone is recommended to take up to 2- 2.5 liters of water in the form of tea, coffee, beverages, broths, etc. In addition, it is used in the body about 300 ml of water resulting from metabolic processes. Water balance is one of the most important conditions for the normal existence of the body (water is about 60% of body weight). With a shortage of water (dehydration), blood thickening occurs, which means that a violation of the rheological properties of blood (fluidity) and a violation of normal blood flow. This worsens the tissue trophy, leads to the development of infarction of various organs and tissues. About the shortage of water is evidenced by the appearance of a feeling of thirst.
Theoretical support of the topic of the lesson (for students).
The main process characterizing life is the metabolism and energy. The exchange is composed of assimilation and dissimilating phenomena. Under the assimilation understand the creation of living matter, the synthesis of complex organic substances from the simpler. DISSIMITION - the decay of complex organic compounds to the simpler. Assimilation - comes with consumption, and dissimilation - with emission of energy. For the growing organism, the predominance of assimilation processes is characteristic. At the end of the growth, a dynamic equilibrium is established. In sense, dissimilative processes prevail.
The base of real and energy exchange is the food that must contain all the necessary substances: proteins, fats, carbohydrates, minerals, vitamins and water. Proteins serve as the main material for plastic (construction) needs of the body, but are used for energy purposes. Fats are used for plastic needs and as a spare energy form. Carbohydrates - the main source of energy to perform both internal and external work.
Water, mineral salts and vitamins of energy value do not have, but also vital human body. To the water hunger, the body is even more sensitive than to the lack of other substances, since all exchange processes go in aqueous solutions, and the water is continuously removed from the body through the kidneys, the skin, intestines and lungs.
Mineral substances are used for plastic needs, participate in metabolic processes, maintain homeostasis, that is, the constancy of the conditions of the body's interior.
Vitamins stimulate metabolic processes, increase the resistance of the body of diseases. The lack of vitamins in food leads to the disorder of metabolism, to the violations of the growth and development of children, is the cause of many serious diseases.
The food diet is left in mind the age, the physical development of educational and labor loads. The basic principles of the scientific organization of nutrition: moderation and diversity in food, strict adherence to the power mode. Moderation in food, implies the compliance of the energy value of food to the energy consumption of the body.
The energy need of a person and the energy value of food products is made to express in units of thermal energy - calories and kilocalories. One gram of protein during oxidation in the body allocates 4.1 kcal, fat - 9.3 kcal, carbohydrates - 4.1 kcal. Rationally organized nutrition is normalized by calories, in the food of proteins, fats, carbohydrates, vitamins, mineral salts and water in food. At least half the needs of children in proteins and fats should be satisfied due to animal products.
For children of school age, a four-time meal is recommended with such a distribution of calorie food distribution during the day : breakfast - 25%, lunch - 40-50%, afternoon - 10-15%, dinner - 15-20%. Optimal the ratio of proteins, fats and carbohydrates should be 1: 1: 4, That is, the child should get carbohydrates 4 times more than fats and proteins. Products are rich - protein should be given mainly in daytime clock. Milk and vegetable dishes are recommended for dinner.
Not all the accepted food is absorbed, part of it is thrown from the bowel in the form of slags. Animal food digestibility is approximately 95%, vegetable - 80%, mixed - 82-90%. In practice, calculations are usually based on 90% of the learning. The tables provide the overall calorie of the adopted food. Therefore, when calculating calorie food should be 10-15% to exceed energy needs.
It is customary to distinguish between the main and working energy exchange of energy. The main exchange is the exchange of energy under strictly defined conditions: in the state of muscular rest, on an empty stomach, at ambient temperature at 20-22 ° C. Energy costs, the main exchange can be determined on the table, knowing the growth, weight and age of a person, as well as on various formulas, for example, by the Bendict formula:
a) for men, young men:
K \u003d 66,473 + (13,752 × w) + (5.003 × s) - (6,755 × a);
b) for women, girls:
K \u003d 655,096 + (9.563 × w) + (1,850 × s) - (4,676 × a);
where k is the total daily heat production of the main exchange in large calories,
W - weight in kilograms,
S - growth in centimeters,
A - age in years.
Muscular work significantly increases energy consumption. Therefore, the daily energy consumption in a healthy person exceeds the magnitude of the main exchange. This increase is when lecturing lectures in students - 45%, with independent classes - 60%, free time - 120% of the magnitude of the main exchange.
The total waste of energy is calculated by adding the total daily heat product rate of the main exchange and energy costs for the performance of various types of work. For representatives of various professions, it is:
a) 3000 - 3200 kcal (employees of mental labor);
b) 3500 kcal (workers mechanized industries);
c) 4000 kcal (workers engaged in physical labor);
d) 4500 - 5000 kcal (workers of heavy physical labor).
Tasks lessons:
- Determine the energy needs and daily norms of proteins, fats and carbohydrates for children of a certain age.
- Be able to make a daily menu that covers the needs of children in energy, proteins, fats and carbohydrates.
- Master the principles of rational nutrition and the ability to properly select food products according to energy costs.
- Integer students in organizing proper and healthy eating in modern conditions for maintaining their own health.
Material support:
- Table of energy needs and daily norms of proteins, fats, carbohydrates (Table 3),
- Table of composition and calorie content of basic food products (Table 2).
- Weight table and measures of some products (Table 4).
- Fragments k / f from the "Habitat" series "Food products"
- Scales
- Medical growth.
- Calculation cards on cooking technology for school children. Attachment 1
Literature at the lesson:
- A.G.Dragomilova Tutorial "Biology" 8 grade ed. "Ventana Graph".
- R.I.VopilovskayaStudy Guide for "Fundamentals of Medical Knowledge".
- A.A.Pokrovsky "Dating conversations" Economics! 966
- Encyclopedia "Life and Health of Women" T.1 Olma-Press M.2003.
Sequence of tasks.
Upon specifying the teacher, each student is a diet for a certain age (to change its weight and height).
- By the formula, identify your own energy needs depending on the activity of the student (lessons, independent work or sports).
- Top 36 to determine the energy and daily norms of proteins, fats, carbohydrates.
- Distribute the daily rate of energy, proteins, fats, carbohydrates on food techniques.
- With the help of Table 2 by the form below form a diet; The calculation of components and calories should be made by drawing up proportions; Table 4 gives food measures that are convenient for use in the practice of cooking.
Table number 1 Form calculation of the diet.
| Name of dishes and products | cumber in grams |
They contain |
|||
| belkov | fat | carbohydrates | energy in Kcal | ||
| Breakfast: For example: 1 .. Packs boiled with sausage a) Pasta b) sausage c) foam oil 2. Sweet tea |
75 |
||||
| Dinner: 1. |
|||||
| 2. | |||||
| 3. | |||||
| Afternoon person: 1. |
|||||
| 2. | |||||
| Dinner: 1. |
|||||
| 2. | |||||
| Contained in the daily diet | |||||
| Required by norm | |||||
Table # 2. Composition and caloric content of food products.
| Product name | Proteins in% | Fats in% | Carbohydrates in% | Number of kcal in 100 g of products |
| Beef skinny | 17,6 | 3,6 | - | 106 |
| Beef oily | 15,2 | 9,9 | - | 154 |
| Meat pork | 13,9 | 20,2 | - | 254 |
| Veal Torch | 6,9 | 0 5 | - | 74 |
| Hen | 17,2 | 12,3 | - | 185 |
| Cod | 14,9 | 0,4 | - | 65 |
| Salted herring | 18,0 | 8,2 | - | 150 |
| Liver | 15,5 | 3,4 | - | 97 |
| Chicken egg | 12,55 | 12,11 | 0,55 | 170 |
| Milk cow | 2,8 | 3,5 | 4,5 | 65 |
| Kefir Middle | 2,8 | 3,5 | 2,9 | 56 |
| Cottage cheese | 11,1 | 18, 8 | 2,3 | 230 |
| Cheese "Kostroma" | 22,6 | 25,7 | - | 332 |
| Butter | 0,4 | 78 | 0 5 | 729 |
| Sunflower oil | 0 | 93,8 | 0 | 872 |
| Spies pork | 1,7 | 85,5 | 0 | 807 |
| Rye bread | 5,3 | 1,2 | 46,1 | 222 |
| Bread. Wheat | 6,7 | 0,7 | 50 3 | 240 |
| Buckwheat grain | 10,6 | 2,3 | 64,4 | 529 |
| Fig | 6,4 | 0,9 | 72,5 | 332 |
| Semolina | 9,5 | 0,7 | 70,1 | 333 |
| Pasta | 9,3 | 0,8 | 70,9 | 336 |
| Millet | 10.1 | 2,3 | 66,5 | 335 |
| Peas | 19 8 | 2,2 | 50,8 | 310 |
| Beans. | 19,6 | 2,0 | 51,4 | 310 |
| Potatoes | 2,14 | 0,22 | 19,56 | 62,5 |
| Carrot | 1,18 | 0,29 | 9,0b | 30,5 |
| Cabbage fresh | 1,5 | - | 5,2 | 27 |
| Salad | 1,3 | - | 2,2 | 14. |
| Beet | 1,1 | - | 10,3 | 47 |
| Cucumbers | 0 7 | - | 2,9 | 15 |
| Tomatoes | 0,5 | - | 4,0 | 18 |
| Bulb onions | 0,2 | - | 12 | 50 |
| Oranges | 0,8 | - | 8,0 | 35 |
| Apples | 0,3 | - | 10,8 | 45 |
| White fresh mushrooms | 4,6 | 0,5 | 3,0 | 32 |
| Dried mushrooms | 30,4 | 3,8 | 22,5 | 252 |
| Sugar | - | - | 95, B. | 390 |
| Honey | 0,3 | - | 77,7 | 320 |
| Chocolate | 5,8 | 37,5 | 47,6 | 568 |
| Cocoa | 19,9 | 19,0 | 38,4 | 416 |
| Cookies | 12,24 | 7,72 | 64,41 | 386.1 |
Table # 3. Physiological norms of nutrients (in the day) and energy (in kcal / day).
| Age | Proteins | Fat. | Carbohydrates | Energy |
| 0.5-1 year | 25+ | 25+ | 11Z +. | 800+ |
| 1–1,5 | 48 | 48 | 160 | 1300 |
| 1,5– | 53 | 53 | 192 | 1500 |
| 3–4 | 63 | 63 | 233 | 1800 |
| 5–6 | 72 | 72 | 252 | 2000 |
| 7–10 | 80 | 80 | 324 | 2400 |
| 11–13 | 96 | 96 | 382 | 2850 |
| 14-17 (Youth) | 106 | 106 | 422 | 3150 |
| 14-17 (girls) | 93 | 93 | 367 | 2750 |
These magnitles do not include proteins, fat and carbohydrates obtained by children from maternal milk.
Table 4. Weight Table and Measures of some products.
| Product name | in grams | ||||||
| glass (250 ml). | tablespoon | tea spoon | I pc. | ||||
| Flour and cereals | |||||||
| Wheat flour | 160 | 25 | 10 | ||||
| Potato flour | 200 | 30 | 10 | ||||
| Small croutons | I25 | 15 | 5 | ||||
| Buckwheat | 210 | 25 | - | ||||
| Groats "Herculec" | 90 | 12 | |||||
| Semolina | 200 | 25 | 8 | ||||
| Pearl cereals | 230 | 25 | - | ||||
| Groats bang | I80 | 20 | - | ||||
| Fig | 230 | 25 | |||||
| Sago | 180 | 20 | - | ||||
| Millet | 220 | 25 | - | ||||
| Beans. | 220 | - | - | ||||
| Peas illegible | 200 | - | - | ||||
| Pea Lukheny | 230 | - | - | ||||
| Lentil | 210 | - | - | ||||
| Oatmeal | 140 | - | - | ||||
|
Milk and dairy products | |||||||
In pursuit of the perfect figure, most girls, as well as men, resort to the help of specialists to help make a daily diet. Balanced nutrition differs significantly from diets, on which breakdowns often occur due to excessively tight restrictions. The diet does not take much time, besides, the approximate menu can always be found on the Internet.
Balanced nutrition is significantly different from diets
What should be the diet
The diet on the day can be different. With its preparation, a specific human goal is taken into account. If the changes to the power is necessary for him for weight loss, the diet is based on calorie counting. In this case, the menu consists of useful products cooked for a pair, boiled or baked. Salt use, sugar comes down to 0.
To the attention of people who want to reduce their weight, a table will be presented, which provides an approximate menu for an adult, who, without much effort, provided that the recommended nutrition is observed, in the first 6 months will be able to get rid of 6 kilograms. The table consists of options 3 meals and snack.
An exemplary menu that contains this table consists of 1400 calories. In order to achieve the promised weight loss, it is necessary to make a diet every day, in order to be present 50% of carbohydrate food, 30% protein and 20% fats.
Diet for day
An approximate daily diet for an adult, which contains a table, looks like this:
| Food techniques | Products, the total number of calories of which is 1400 |
|---|---|
| Breakfast | Boiled egg, toast, 250 ml of natural citrus juice and skimmed milk. |
| Dinner | 250 g Spaghetti of solid varieties with baked eggplants, 100 grams of mushrooms and pepper of the Bulgarian, half the tablespoon of oil olive and half of the banana. |
| Dinner | A piece of beef meat (not more than 60 g), as many vegetable mixes, boiled potatoes, white and red cabbage salad (50 g each), filled with teaspox of vinegar, mean apple. |
| Snack | No more than 3 bread and half a glass of low fat milk. |
For an adult, a power consisting of 1400 calories will demonstrate a good result for weight loss, which can not be harmful to the body.
1400 calories per day need to use
What can you eat 1500 calories per day
Most diets are low-calorie and allow us every day no more than 1,500 calories. For rapid weight loss, the amount of calories can be reduced. Turning to a daily diet for an adult, consisting of 1500 calories, it is necessary to understand that it is seriously necessary to approach not only their calculation, but also the selection of the right products. After all, the widespread mistake of many losing weight is the use of harmful products. For example, out of 1500 calories may consist of a complete daily diet of a person, and as much can be eaten for one visit to fast food institutions. Therefore, it is initially necessary to cut out from the diet all the harmful products, semi-finished products, sweets, salty, oily, fried food, drinks containing a lot of sugar and alcohol.
Eat boiled buckwheat
An approximate daily diet of a person by 1500 calories can consist of breakfast, lunch and dinner, during which you can eat:
- Boiled watered buckwheat, complemented by a filling, the main ingredients for the preparation of which are mushrooms, greens, onions and a small amount of solid grated cheese (275g), freshly cooked coffee or green tea / protein steam omelet with tomato, solid cheese and greens, vegetables, For example, cucumbers or bell peppers, tea with low-fat milk.
- Pea soup (220 ml) with dried rye bread / soup on vegetable broth (220 ml), bread with extinguishes.
- Pickled in herbs and low-fat sour cream chicken fillet baked in the oven (no more than 200 g), salad with fresh vegetables and greenery / curd casserole with apples (250g).
As can be seen from the given menu, the daily diet, providing for the use of 1500 calories, can be diverse and at the same time to bring the body to benefit from unnecessary fat.
How to make an ideal daily diet
An ideal daily diet for an adult for every day can provide not only 1500 calories. As a rule, its compilation is necessary for weight loss, therefore it provides for a long following by this system.
This implies the need to familiarize themselves with the basic principles of the preparation of the ideal daily diet, which include:
- In order to achieve the desired weight loss, it is necessary to plan your diet so in order to be present a variety of useful products. The use of a huge amount of products contributes to the enrichment of the organism necessary for its operation by microelements, minerals, useful substances.
- Used food should saturate the body, but do not complicate its work.
- It is necessary to eat often, which eliminates the appearance of a feeling of hunger and disruptions, as on rigid diets. Therefore, ideally, meals must occur no later than 4 hours from the previous meal.
Five-volume nutrition is the best
- When making a menu for weight loss on each subsequent day, less space must be left to all kinds of sweets. Over time, they need to be abandoned from their use.
- The perfect diet does not provide for cooking by roasting it on oil, fat. Instead, you will have to love steam and boiled, stewed dishes.
By making the menu of the perfect diet for every day, it is necessary to respect the proportion of consumption of fats, proteins, carbohydrates, which make up 20%, 30% and 50%, respectively. The category of prohibited products includes sauces, mayonnaise, semi-finished products, snacks, pastries, confectionery, sweet waters, purchased juices and alcoholic beverages, as well as mixtures, the preparation of which does not provide cooking.
The diet for weight loss may look like 4 meals - breakfast, lunch, dinner and snack. For breakfast, you can cook an omelet for a couple of either dry frying pan. An ideal option is a protein omelet of 4 eggs, supplemented with greens, cheese and salad based on savory vegetables or berries.
Omelet in a multicooker for breakfast
In the dining eating, the diet of weight loss for a person may consist of solid spaghetti varieties, supplemented with sauce consisting of sour cream, cheese and greens. Spaghetti can add a bit of boiled or baked chicken breast.
Casserole from low-fat curd, with the addition of berries or harsh fruit. You can eat a salad of cucumbers, tomatoes, peppers and greenery, seasoned with olive oil and garlic.
As for snacks, there may be 2. Each snack should be nutritious. It can be oatmeal, self-made cooking, or a small apple and no more than 30 grams of natural black chocolate.
For each person, the preparation of a daily diet can be carried out individually.
But, there is one similarity - this is the use of the right, healthy products and knowledge of a healthy lifestyle, excluding smoking, abuse of alcoholic beverages.
Proper nutrition is the key to your health and longevity. At the same time, convince relatives and loved ones that the caloric content and the number of products used are not so simple. After all, for this you need to adjust daily meals. Simplify this task will allow the table. The daily man should include proteins, fats and carbohydrates. Today we learn how to correctly calculate its norm, taking into account the lifestyle and the features of metabolism.
What is calories
This is the basic concept that you need to master. Calories are not malicious particles that settle on your hips and stomach. This is the energy needed every day. The body receives it from food, and then spends on maintaining the efficiency of all systems, as well as on everyday work.
Energy is needed for everything. For mental work and breathing, for heartbeat and any movements. That is, not only in order to gravitate in the gym. Each product has a special chemical composition. At the same time, the main substances are the same, just in different proportions. So that you can accurately determine the amount of substances consumed, you need a table. The daily man must be full and diverse. You need to include as much useful products as possible, and as little as possible "ballast", that is, sweets and refined foods.
For what to count them
At first glance, it is boring - every piece is put on the scales, keep records. But the accuracy before the gram is not at all mandatory. In addition, after a few days, you will remember how much such or another portion of products weighs, and you can measure the eyes. And then you need a table. A person's daily diet must necessarily include a variety of products so that as a result you received all the necessary substances, but did not go through calories.
If you do not have a pre-prescribed nutrition plan, it is very great for the chance to exceed the daily rate of BJ. And usually the situation is as follows. The necessary substances, in particular, the protein, is not enough. But faster carbohydrates are in excess. As a result, man is gaining weight.
To avoid this, you need to make a clear nutrition plan for a month, week and day. After that, it is necessary to calculate the nutritional value, comparing with the table. The daily diet of a person should be drawn up taking into account the separation of calories for "harmful" and "useful".
Difference from diet
At first glance, absolutely no. And here, and there is a limitation of the diet. But the principles in both cases are different. All diets have one big drawback - this is a limited set of products. As a result, the body suffers from the lack of certain nutrients. Even if you managed to withstand a very strict diet and achieved good results, then it did not refuse former food habits anyway. As a result, they will spoil your harness.
The daily diet of the person must be carefully extinct, and the calculation of the energy value and the number of products consumed should become a non-temporary diet, but a new way of life. Then the result will be stable and long-term.
Your guidelines
If you decide to go to proper nutrition, and begin to understand what you eat, it means that you need to examine the energy value of certain groups of goods. It is not necessary to teach them by heart. You can simply refer to the table. The daily diet is calculated individually.
It all begins with the fact that you need to start a diary and break it into three columns. In the first, write down all the products that were eaten and their energy value. In the second - physical activity. And in the third you need to fix weight changes. Analyzing the data obtained per week, month, year, you can adjust the diet and seek the ideal result for you.
On a day, each person needs a different amount of calories. This is due to its age and gender peculiarities, level of physical activity, metabolism. For example, if a woman moves little, it is enough to consume a 2200 kcal per day. And a man, with a similar lifestyle, need 2800 kcal.
If you want to lose weight
The only way is to reduce the calorie content of the diet. There is no other option. If you go to the gym and continue to eat above your norm, the muscles will grow under the layer. Yes, and fat stocks often only increase, because the person calmly allows himself an extra bar, because he also visits training, which means he deserved.
Therefore, it returns to our Kcal table. The daily diet of a person with its help can be calculated to the slightest piece. For weight loss counts are underway as follows:
- If a woman does not engage in sports, then for weight loss will need to reduce the diet to 1000-1200 kcal per day. Men required about 600 kcal more from these numbers.
- For those who are engaged in sports, you need more energy. Woman recommended 2000, and men 2700 feces per day.
Some subtleties
To reduce body weight, you need to learn how to control the consumption of calorie dishes. The table will be a faithful assistant when calculating breakfast, lunch and dinner. But you need to take into account some other points:
- The caloric content of water is not taken into account because it is zero. This applies to water, tea and coffee. But if you add sugar, milk, honey, then they also need to take place in your menu. Or rather, they must be placed in the norm consumed calorie.
- If the menu includes complex, multicomponent dishes, then for calculating the ultimate figures, it will be necessary to add calorie content of all its components.
- When frying products, the "weight" of oil can also be added to the caloric content of the product. It is recommended to use teflon frying pans that can only be lubricated slightly.
Calculate the individual norm
How many calories per day should be, you can count quite accurately. To do this, multiply the value of your weight into kg to 24. This will be the calorie flow rate for the body at rest. After that, it is understood as follows: 20% falls on fats, 40% for carbohydrates and 40% for proteins.
- 1.2 - for people who have a lot of overweight and lead a completely inactive lifestyle;
- 1.4 - For people who are engaged in sports 2-3 times a week;
- 1.5 - if you are daily engaged in physical labor;
- 1.6 - for office workers.
And now let's look at the approximate menu. The daily diet can also be changed so that dishes are not bored, but the principle remains the same. In this case, we will try to meet the minimum 1200 kcal.
Sample menu
The diet will not make you starve. This can be seen only by looking at the proposed menu.
- For breakfast, prepare 200 g of vegetable salad (cabbage, lettuce leaves, carrots, greens), season them with a teaspoon of vegetable oil and add 50 g of chicken meat.
- Snack - a glass of jelly.
- Lunch - 150 g of bean soup and vegetable roast with pork, 100 g of potato cookies.
- Half date - tea or kvass and a pair of loaves.
- Dinner - 100 g of buckwheat and boiled chicken. Tea with apple.
- Degreased kefir before bedtime.
A rather threshable and diverse daily diet should be individually drawn up individually, preferably under the guidance of a nutritionist. If you feel weak or deterioration, then you need to immediately consult and revise the power scheme.