Proper nutrition: how to combine proteins, fats and carbohydrates

Combine in your diet proteins, fats and carbohydrates are just as important as harmoniously combine the dress, shoes and accessories. If you are missing any items, the overall picture of suffering. But while some people prefer a mixed diet, others consider blasphemy to eat fish with rice and scrambled eggs with ham.

To avoid getting lost in the dark woods of useful tips, we offer you a brief insight into the world of energy for the body and the three main characters.

The protagonist

Life, as we know, this is the mode of existence of protein bodies. Consequently, no protein has no life. The protein, also known as protein, which means "first" - the protagonist in our body. He is a member of some hormones and regulates metabolism, protects the body during infection and does a lot more all the utilities - a sort of Figaro from organic substances. Needless to say, that he is right?

It is important to remember that the protein is not delayed by the body as a reserve, and therefore its role is irreplaceable, and his absence from the scene will spoil the whole performance. The best sources of animal protein are considered poultry, fish, beef and cheese and vegetable - beans and nuts. Pick and choose what kind of liking to you personally, and keep in mind that an individual daily requirement of protein can be calculated by knowing your BMI.

Noble robber

Carbohydrates - the main source of energy in the body. They are important not only by themselves, without the body is inactive, the metabolism slows down, and the proteins may not produce the necessary power muscles. However, the deceit of this element - in its variability, because carbohydrates are different.

Simple carbohydrates such as glucose, fructose or lactose, is easily digested and provide quick energy. But be careful: excess sugar addictive and lead to weight gain.

Complex carbohydrates - starches and dietary fiber - found in savory products, namely, pasta from durum wheat, whole grain bread or cereals.

Indigestible same carbohydrates - cellulose and pectin - help cleanse the digestive system of toxins. The last two groups, and should form the basis of your diet.

Imaginary villain

The most maligned and most underrated element - fats - is involved in the construction of the cell and hormone production. Many athletes are rightly considered the best fat source of energy and they prefer carbohydrates. Most of the hero mistakenly puts on the mask folds on the sides, but the fat that you consume with food in moderation is not only very useful but also indispensable for the assimilation of many vitamins. It is better to choose unsaturated fats, which are found in vegetable oils, nuts and fish, and of trans fats contained in the chips, or palm oil, should be abandoned.

To eat or not to eat?

So we have seen that the proteins, fats and carbohydrates in a healthy diet is equally essential system and are closely interrelated. Thus, our body gets the maximum benefit from the natural, mixed ration.

"If you eat on the principles of a separate food, the body will suffer from a lack of nutrients - says dietician-nutritionist Natalia Nefedova, which strongly recommends joining in one meal different groups of products -. You see, our body derives optimum benefit from the food when set macronutrients (proteins, fats, carbohydrates) and micronutrients (vitamins, minerals) works in synergy, i.e. at a time. "

The recommended ratio of protein, fat and carbohydrate - 25%, 25% and 50% of the diet, respectively. We can only do not forget about their individual characteristics, such as height, weight and taste preferences, follow the serving size and allow each member to fulfill its important role for the health.