A food

• A healthy food
• Eutrophy
• A sports food
• Foodstuff
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• Public catering
• Tables of caloric content of products

Probably, you at least time in a life reflected, our food consists of what components, how they will be transformed to energy, in these strange calories. Get acquainted with basic elements which to some extent should be present at our organism - fibers, fats, carbohydrates, minerals, water and vitamins.

Fibers

It is the main "building" material for muscles and one of the basic components of any live organism. Requirements for a protein (English analogue of a word of "squirrels") the adult person conducting an active way of life, make nearby 1,6-2,2 г on 1 kg of weight of a body. Therefore the fiber use in enough with food not less important, than sufficient receipt in an organism of vitamins and microcells. Fibers of fish and a bird are split and acquired by an organism most easier. The main source of a protein the meat food is considered. Bean, groats, the potato and a soya also are suppliers in our organism of high-grade, qualitative fibers and contain thus a fat minimum quantity.

Fats

Perhaps, the most unloved mankind an element which, nevertheless, allows to gourmets excellent possibility to take pleasure in taste of food. This component in the form of fatty layers rather reluctantly leaves a body of the person, despite exhausting trainings and efforts.

For successful struggle against a such whimsical element it is necessary to refrain from food, the fat maintenance in which exceeds 30 %. Quite really completely to refuse its use. It is necessary to look at boiled food in another way only. If at preparation of some dishes not to avoid use of fats, try, that they were a phytogenesis. From fried in an ideal it is better to refuse absolutely.

Carbohydrates

The basic supplier of energy for our muscles and a brain. The engaged person in which diet prevails peeping with the big maintenance of fiber, but small quantity of carbohydrates, starts to feel in due course weakness and slackness.

There are two kinds of carbohydrates: simple and difficult. The first contain in sugar and glucose. They are easily enough split and instantly allocate energy which, however, also is quickly spent. Difficult carbohydrates contain in grain and vegetables, they are split more slowly and are a source of in regular intervals spent energy.

At the same time it is not necessary to take a great interest in the products containing a considerable quantity of simple carbohydrates (confectionery and bakery products). They give short-term splash in an organism of carbohydrates, but simultaneously conduct to the big emission in blood of insulin which causes, in turn, appetite inflow.

Optimum way of completion of a power stock - fruit. They contain in a considerable quantity клетчатку which creates sensation of satiety, and natural the sugar, supplying an organism energy (an exception nuts and avocado because of the big maintenance of fats make). Bread of a rough grinding and a potato which one tuber gives 10 % of daily requirement of a human body in carbohydrates are rich with carbohydrates.

Mineral elements

Such mineral salts as iron, калий, calcium, phosphorus, sodium are simply necessary for sportsmen, irrespective of

The pursued aim and qualification. The lack of salts, as well as their overabundance, can become the reason of many diseases.

Each person to whom not indifferently health, necessarily should know, what organic salt elements are present at various products. For example, calcium salts contain in milk, cottage cheese, cheese, rye bread, peas. Phosphorus can be found out in fish, meat, a liver, milk, cheese. Iron contains in meat, eggs, apples, cabbage. Калий, necessary for work of a cardiac muscle and deducing of an excessive liquid from an organism, is in a peel of a potato, young leaves of cabbage and salad, dandelion leaves, dried apricots, egg yolks.

Water

It is necessary for person to drink daily not less than 6-8 glasses of a liquid in its any kind. It is impossible even to try to lower weight at the expense of reduction of quantity of drunk water. Loss even 2 % of a liquid from weight of a body operates extremely negatively on a condition of an organism and leads to appreciable deterioration of working capacity.

Vitamins

Vitamins are necessary for an organism for oxidising, regenerative and sets of other reactions proceeding in fabrics and considerably influencing exchange processes. The majority of vitamins arrives to us from fruit and vegetables.

At drawing up of the balanced diet it is important to consider kislotno-alkaline balance in an organism. Meat, fish, a bird, eggs, cheese, groats deliver sour radicals. Carriers of alkaline radicals are fruit, vegetables, berries, dairy products. Physicians notice, that acidity increase in an organism promotes adiposity and leads to diseases of vessels. Therefore it is not necessary to abuse meat products.

It is not necessary to forget also, that superfluous consumption of sugar and salt causes a number of diseases of blood system, in particular such, as an atherosclerosis of vessels of a brain, hypertensive illness.

Metabolism

As metabolism is called difficult enough process, in which course the organism splits nutrients containing in products to make the energy necessary for the ability to live. People at whom metabolism process proceeds faster, as a rule, as finish with calories that can facilitate a problem of decrease in weight of a body.

The major factor causing level of a metabolism (RMR), is a constitution of the person. The more "pure" weight of a body without fat (a muscular fabric + bones + internal bodies), the above speed of a metabolism. For this reason a metabolism at men on the average on 10-20 % above, than at women. The heredity and hormones (first of all - result of activity of a thyroid gland, and also insulin) influence level of a metabolism. Superfluous calories, constant stresses and some medical products at all do not promote metabolism improvement. One more key factor - level of physical activity of the person.

It is interesting, that metabolism level is defined even before occurrence of the person on light is a congenital property. But, even if the nature "has awarded" an organism with a slow metabolism, it not the occasion to wait for an obligatory increase in weight in the nearest or far future. Even low level of a metabolism can be lifted to normal, being engaged in fitness and increasing "pure" muscular weight.

In this plan power trainings are most effective. Each kg of muscular weight burns 33 kcal a day. High-intensity кардиотренировки as much as possible accelerate a metabolism, but only on a short time interval. As a result it becomes more active on 20-30 % - depending on intensity of loading. In some hours after performance of exercises it will return to a former condition, but the conducted lesson nevertheless will relieve an organism of additional calories.

The choice of food does not render essential influence on a metabolism. In other words, fats, fibers and carbohydrates equally influence metabolism process. Fibers, the truth, raise metabolism level a little. At the same time the important role is played by quantity of accepted food. Each time when the quantity of consumed calories falls below the level necessary for maintenance of base physiological functions, a metabolism is slowed down. In a similar way our organism struggles with shortage of energy.

Many think, how process of a metabolism after weight reduction will change? In the given situation the metabolism will be slowed down, and it looks quite logical action - the organism needs to support lower weight. As a whole "growing thin" it is required less calories for maintenance of vital signs and the minimum increase in loading.