Basic rules of balanced diet

Hello dear all again,

Sorry for posting slightly later than I promised. 


So, to start I would like us to go back to the task I gave you couple weeks ago: 7 to 7.

As you remember I asked you to write 7 things you think about yourself you don't like, and then write them down again but changing them into positive ones ,next thing was to read them at loud in front of the mirror - repeat this thing for next 7 days.

If you managed?
Congratulations!!! Job well done!!!
If you didn't don't worry, try again and again until you manage.

It is important for you to complete those tasks I give you, as this is going to be your first steps for your happier future - sometimes it  takes  many trials, but the most important is to keep trying all over again until you  succeed.

The purpose of it, is to teach our minds some new routines – positive thinking.
I promise, that after you manage to do it, you will feel extremely proud of yourselves.

Remember that changes starting from the smallest steps, but ...

WE STILL NEED TO DO THEM TO ENCOURAGE NEW THINGS TO   HAPPEN TO US.




Now, I would like to go back to today's subject:

"Basic rules of balanced diet"

At the beginning I would like to clear something out:


THERE IS NO PERFECT DIET WHICH SUITS EVERYONE!!!!!


As we all are different, our bodies need different types of food, saying that I would like to point out, that there are some ground rules which can be implemented to all of us, and today I will talk about some of them.

TIP:
・ On a daily basics we should consume equal amount of food (energy) as we need to spend on to keep our bodies to work

What does it mean?

Well, if you have an office job, drive a car to work or use public transport, then at home, you spend evenings laying down on a sofa and watching TV, you will obviously spend less energy during the day, than a person who works  physically.

Do you get what I mean?

The less we move, the less we should eat, as our bodies use (burn) less energy on a daily basics.

・ We should drink at least 2  liters  of water daily (if you need more explanation why?please go back to my previous post)

・ We should drink any liquids 30 minutes before and at least 2h after each meal, as by drinking during meals we are simply diluting our digestive juices, so in result it takes more time and energy for our bodies to change food we ate into energy, so basically means, that the food will lie down undigested in our tummies for hours.

Why is it bad?

Well, let me explain it simple way:

Try to leave your food for few  hours  outside  of the fridge – how fast do you think it will get spoiled?
And now please remind yourselves, that our bodies temperature is 37'C - so I think that explains it all.

・ Fruits should be eaten as a separate meal or at least 30 minutes before meal, as fruits ferment in our tummies, causing acidity and gases, and if we mix them for example with meet – we will end up having really bad  heatburn.

・ We should take at least 3 hours break between our meals, so our bodies can digest the food we ate (without working on a new one coming).

・ Our last meal should be at least 4 hours before we go to bed, as night is the only time for our bodies to freely (with no additional stimuli) work on repairing itselves.

・ Little bit of alcohol often helps us to digest some heavier meals - hahaha -  saying that I mean small quantities.


To be able to make the right food choices, we should first learn some basics about our food:

We can divide our food into few groups:

・ Proteins
・ Carbohydrates (carbs)
・ Fats
・ Minerals
・ Witamins
・ Microelements

Proteins

“They are living organic cells, they create structure of muscles, liver, internal organs, brain...

Our bodies can produce some of them, but mostly they come from our food.

We have 2 types of proteins:

・ Animal origin  – meat, fish, cheese, eggs, diary
・ Plant origin –  soya, almonds, hazelnuts, whole grain cereal and some legumes (peas, lentil)..."

Carbohydrates

"They are also called sugars, are particals made of carbon, oxygen and hydrogen.

They are transform into glucose, which is fuel for our bodies:

・ single-carbohydrate carbohydrates
glucose (honey, fruits)
fructose (honey, fruits),
galactose (milk)

・ bicarbonate carbohydrates
sucrose (sugar beets, sugar cane)
maltose (bear, corn)
lactose (milk of mammals)

・ multi-nutrient carbohydrates
starch (wheat, corn, rice, potatoes, legumes)...”

Fats (fatty acids)

"We have 2 types of fats:

・ Animals fats – meat, fish, butter, eggs, cheese, sour cream

・ Vegetable fats – peneut oil, olives, walnuts, margarines...”


All of above information were translated for you from book:
“Eat to loose weight” by Michael Montignac

 Minerals

“Inorganic chemical compounds from the salt group.

This term often refers to salts found in nature (in living organisms, food, etc.). 

・ Mineral salts are an important component of human diet, because they fulfill a building and regulatory role. 

・ They constitute about 4-5% of the human body (the most important being sodium chloride, as well as calcium and magnesium salts)..."

Witamins

“A group of organic chemical compounds of various structure, necessary for the proper functioning of the living organism. They may be of natural origin or obtained synthetically.

The classic division of vitamins is made due to their solubility.

The vitamins are divided into water-soluble and fat-soluble:

・ Water-soluble vitamins include: 
vitamin B1 - thiamine vitamin B2 - riboflavin PP vitamin - niacin vitamin B6 - pyridoxine vitamin H - biotin Vitamin B5 - pantothenic acid folacin - folic acid, folates Vitamin B12 - cobalamin vitamin C - ascorbic acid

・ Fat-soluble vitamins include: 
Vitamin A - retinol and its pro-vitamin ß-carotene vitamin D - calciferol Vitamin E - tocopherol vitamin K – phylloquinone...”

Microelements

“Micronutrients and macronutrients - chemical elements occurring in very small (trace) amounts in plant and animal organisms. Despite their small amount, they are necessary for the proper functioning of these organisms. Deficiency or excess of these elements may lead to physiological disturbances.

 The role of minerals in systemic metabolism is wider than the role of vitamins: 

・ Mineral components are necessary in the body for building purposes (especially in bone tissue), being part of body fluids, some enzymes, high energy compounds, etc.

・ They also affect the regulation of organ and systemic functions. Taking into account only quantitative relations, it was assumed that mineral components should be divided into macro- and microelements. 

・ The macroelements include: calcium, phosphorus, magnesium, sodium, potassium, chlorine and sulfur. Some also include iron here.


 The list of micronutrients essential for nutrition include: 
・ copper, zinc, manganese, iodine, fluorine, cobalt, selenium, molybdenum, chromium..."

All above information were translated for you from webpage:
https://pl.wikipedia.org


As you can see there are lots of things we need to know and be aware of before we can call ourselves "Diet Masters".


I deliberately took so much time and effort to prepare this post, as I wanted to give you the 
power over your lifes and bodies, and the power I am talking about is  THE KNOWLEDGE.

No one should be making life choices for you, specially when it comes to the quality of your life or your health.

Please take some time to read and familiarize yourself with content of this post - for your own sake.


In my next post I will continue today's subject with more detailed explanations.



Wish you all a good evening.