Up to a certain point, only dieticians have been concerned with dieting. No one counted the daily need for proteins, fats and carbohydrates. This was the case as long as there was a shortage of food in the stores and people were physically active.
Today, more and more manual labor is being replaced by automated production lines, transportation takes us to work or study, an elevator or escalator takes us to the right floor, and the traditional place of rest has become a computer chair instead of a sports ground. And on the shelves we see a huge variety of products that are now available to anyone.
As a result, more and more people are exceeding the daily calorie intake. Daily calorie intake affects health: first of all it is a set of overweight, according to the latest data a third of Russians suffer from obesity, followed by serious metabolic disorders, such as diabetes mellitus, as well as cardiovascular and digestive diseases.
In order to stay healthy in this situation, we have the only right decision - to become a nutritionist for ourselves. This means that now the products will have to be evaluated by you not in terms of their taste, but in terms of their composition and benefits for the body. Such products are products of healthy diet.
Fats in the daily diet
For those who like to eat deliciously, the main danger is foods that are saturated with fats. These are the most caloric foods that should be consumed in strictly limited quantities. Often it is this food that is the most delicious and desirable, despite the damage. However, it is also not worth to refuse fats, because they are necessary for the body for many vital processes. Rich fats - a source of cholesterol, which is also necessary for the body, although it is told about "scary".
According to the latest calculations of nutritionists, a woman's body needs 2200 kcal per day, a man needs 2700 kcal. The need for nutrients is as follows:
Proteins:
- Women - 75 g
- Men - 87 g
Fats:
- Women - 90 g
- Men - 105 g
Carbohydrates:
- Women - 335 g
- Men - 400 g
Rich and unsaturated fats
The main difference between saturated and unsaturated fats lies in their structure. The carbon skeleton of a saturated compound is formed by single bonds, while the unsaturated compound has one or more double bonds. It is the presence of such double bonds that causes further biochemical and physical properties of fat.
Our body is not able to synthesize the majority of the most important unsaturated fats, which are actively used in the construction of cells, in the work of the nervous system, as well as other processes. That's why we have to replenish unsaturated fatty acids with food.
Fighting saturated fats
As already noted, the immense consumption of saturated fats is a direct way to obesity. However, this is not the worst thing. In addition to a noticeable increase in body volume, fat deposits accumulate in the organs, disturbing their work, and lead to an increase in cholesterol levels and atherosclerosis.
The World Health Organization has repeatedly mentioned the harm of saturated fats (in large quantities contained in red meat, fat, butter) and advised to reduce their consumption. A number of countries have introduced special programmes to encourage the population to reduce the consumption of saturated fats and increase the consumption of fruits and vegetables. In particular, such a programme reduced the number of deaths from cardiovascular diseases among Englishmen aged 25-84 in the United Kingdom by 13,000 per year.
Moreover, in order to make it easier for people to calculate their daily nutritional intake, the European Commission of Nutritionists has developed a special food label, the GDA.
GDA - Healthy eating principles
The GDA labeling system is used to be applied to food packaging by manufacturers who care about the health of the customer. The main purpose of the label is to provide information about the detailed composition of the product, which helps the person to calculate their daily diet.
The main GDA values on the packaging include the amount of proteins, fats, particularly saturated fats, carbohydrates, particularly sugars, fiber and sodium, or sodium, or cooking salt. The label label labeled by GDA contains these components and their contribution to the daily dietary intake of an adult.
Thus, by choosing products from manufacturers who have adopted the GDA system, you can easily calculate your daily diet. This makes it much easier to control the amount of saturated fat consumed, which means that you can control the body's body shape and health.