In the modern world, people who wish their acquaintances, friends, or relatives happy birthday wish only 3 things: happiness, health, and money. This is the basis of life. However, an important conclusion can be drawn that everything rests on one element - that is health.
Without health, people cannot be happier or make money. And therefore, it is important to carefully monitor your health, do a lot to preserve it, because every year the human body does not grow younger, but, on the contrary, grows old, and this process is inevitable.
It is worth considering this question, because most people do not fully understand the whole tragedy. Health monitoring does not mean going to the clinic every day, sitting there and cursing with old grandmothers. This paradigm is absolutely wrong!
Caring for your health involves a whole range of actions. For the most part, this is sports and nutrition. These two important components will help to keep the human shell and internal organs in excellent condition, as well as give good health, which is very important for the life of any person.
Every person, if he wants to be better, must constantly improve and train his willpower.
They say that you can get used to new habits in 21 days. Perhaps this is true. I believe that it’s easy to “get used to” new habits if you develop them for yourself, and not for someone else. The most powerful motivation is ourselves. Awareness of the problem is the first step towards improving the quality of your life.
I will talk about the most important principles of a healthy lifestyle that have helped me improve my well-being.
Water
The most important thing in a healthy diet is water balance. Now there are many mobile applications that will not let you forget that it is time to drink a glass of water. These applications are well suited to people who are always in a hurry and do not have time.
It is best to drink water rather than coffee or tea, because water cleanses the body of toxins and gives freshness to the body. And coffee and tea cause the opposite situation, that is, the outflow of water from our body.
BJU ratio
BJU means "proteins, fats, carbohydrates." For each product that you can buy in the store, this ratio is written.
These substances are the foundation of the human body. Deficiency of one of these substances can lead to negative consequences. Therefore, you need to know the consumption rate of each.
Protein is an important component for creating cells and structures that make up all organs and systems of the body. Therefore, after training, people need protein to restore damaged muscles. A huge amount of protein is found in the following products: beef, chicken, pork, turkey, fish, veal, eggs, cottage cheese, cheese, nuts, legumes and whole grains.
These products must be present in the diet of any person. In order to know how much protein to consume, we calculate the rate of intake.
Norm for people with low physical activity: 1 kg of weight = 1 g of protein.
Norm for people with moderate physical activity (3-5 times a week playing sports): 1 kg of weight = 1.5 g of protein.
Norm for people with high physical activity (5-7 times a week playing sports): 1 kg of weight = 2-2.5 g of protein.
You can use various online resources to find out the amount of protein in foods. The amount of BFU, as a rule, is written for products in raw form, that is, when cooking their content may vary. This is especially true for fats.
Fats are responsible for the "reserve" of energy in the body. Without them, the human body could not function. You can not completely exclude fats from the diet. Fats help our body, and therefore it is important to consume them. For a normal state, a person needs to consume at least 30 g of fat per day, otherwise problems with skin, nails and hair will begin. The norm still exists and is calculated based on the weight of the person.
Norm: weight of the person / 2.
That is, if my weight is 70 kg, then the norm = 35 g of fat, but if the weight is 55 kg, then the norm = 30 g of fat in any case!
It is important to know that healthy (unsaturated) and harmful (saturated) fats exist . Many have heard of the so-called "fish oil." It is a healthy fat, also called omega-3. It is found in any fish. Harmful fats can contribute to the formation of blood clots, which causes heart attacks, so you should protect yourself from their use. They are found in oils (coconut, cream, palm, cocoa), as well as meat. If you reduce the intake of saturated fats, then your health will noticeably improve.
Carbohydrates are a source of energy. Without carbohydrates, there would be no strength for any action. Simple and complex carbohydrates exist . The difference is that complex carbohydrates are absorbed more slowly by the body, which gives it energy for a long time. For example, buckwheat, oat, pearl barley, millet porridge, pasta and potatoes contain complex carbohydrates. Simple carbohydrates are absorbed quickly and raise blood sugar, which leads to the fact that the body begins to need food much faster than with complex carbohydrates.
Most people gain weight through carbohydrates, so you need to know the rate of their intake.
Norm for weight gain: 1 kg of weight = 2 g of carbohydrates.
Norm for weight loss: 1 kg of weight = 1.5 g of carbohydrates and less, up to 1 g of carbohydrates.
Refusal of bottled drinks and preservative juices
This principle is important because these drinks contain a large number of chemical additives that badly affect the body and even destroy it. Therefore, a gradual failure will lead to an improvement in your well-being.
Rejection of bad habits
Drinking and smoking are enemies of every person. Most people like to indulge in cigarettes or drink a few bottles of beer a day. This principle implies a complete cessation of smoking and not a complete cessation of drinking. According to many studies, a glass of red wine every day brings the body many benefits. There are many methods for treating various diseases with wine or beer. Therefore, a complete rejection of booze is a moot point. However, it is important to know and take into account the fact that alcohol contains a lot of calories that prevent weight loss. So if your goal is losing weight, then you should give up alcohol.
Sport
Only a healthy diet will not bring serious results. You need to play sports at least occasionally. To do exercises for all muscle groups a couple of times a week so that the body feels “alive”. Because many lead a sedentary lifestyle due to work or other circumstances, you need to move more so as not to earn big health problems due to a sedentary lifestyle. As they say, “movement is the engine of the process” and “movement is life”.
Therefore, yoga or the usual exercises that everyone did at school in physical education classes are well suited here.
It was an introductory article about healthy eating and a bit about sports. I do not call for compliance with these principles. However, if you want to change your life and move on, it is worth trying to start with this.