Nutrition is one of the basic human needs. By eating, we take substances that are essential to us, but unfortunately substances that are harmful, sometimes toxic. A healthy diet does not mean eating all the vegetables all day.
The key to eating properly is to eat at least 5 times a day in 2.5 - 3 hours at smaller doses and as much as possible in the diet. Consider that many foods we consume are automatically enriched with salt or, for example, iodine. Recommended daily intake varies from person to person. The easiest way to do this is to calculate with different tables the recommended calorie intake, where you can specify age, height and weight.
Healthy food is also too much of a good thing. If we take excessive amounts of vitamins, such as vitamin A and D, with excessive dietary supplements, we can cause side effects such as signs of poisoning, which we certainly do not want.
When we already remember excessive quantities, in today's world we must be careful about excessive consumption of fats that are all around us. We need 30 % of our total energy income, we do not need it anymore. By way of exception, athletes are exemplary, for whom fat burning is one of the major forms of fuel.
When we're at those percentages, let's just talk about simple sweets that just 10 % is enough. Salts an adult man would consume a maximum of 6 grams per day. Diet should contain increased intake of fiber, fish, legumes, fruits and vegetables but also whole grains. We should also reduce the consumption of eggs to 200 per year for an adult. From the beginning, there may be a lot, but you do not have to bounce it and start gradually.
A simple first change can start in every kitchen and prefer sucking and cooking before baking and frying. When adjusting, we need to choose methods that store vitamins and minerals as well as to ensure a sufficient intake of raw food.
We should also forgive the excessive consumption of alcoholic beverages. In small and occasional doses it does not have to be harmful (for men it is 30 g pure alcohol and for women 20 g), but it certainly will not help your health. The impact of larger doses of alcohol on our organism is useless to discuss. Cigarettes should also be left in the store.
Drinking regime
The human body is made up of 50-70% of water. Water has many functions in the body, such as thermoregulation, which helps us cool during exercise. It controls the energy flow in the body, not to mention that it is also a solvent for the nutrients. Certainly we all agree that without water we would not get far. That is why we put the drinking regime into a healthy diet. Drinking is the crucial thing that people like to underestimate. Do you think you drink plenty of water a day? If yes, look how much water the average person should drink in one day.
We always strive to maintain a balance between direct and fluid expenditures. The average adult person should add at least 2 liters of water per day. For sportsmen, the amount is higher, not to mention that we waste not only water and salt but also unwanted substances. So there is no shame to sweat.
Dehydration signs differ. The most common is the feeling of thirst, which unfortunately comes when the body is already dehydrated, which is already late. Therefore, fluids should be taken smoothly throughout the day and not flooded twice a day. In the sign of a healthy diet we should choose fluids that are unladen.