Proper nutrition for men: what to eat, a balance of proteins, fats and carbohydrates

"You are what you eat", - said a few thousand years ago, Hippocrates, who in the world is considered the father of medicine.

And as we can see, after many centuries, nothing has changed - from the food directly affects the health and longevity of the person.

Moreover, in different periods of the life of a man's body needs are different, so there are a lot of recommendations on how to eat right men for ages.

Meals women in 18-30 years

A complete and balanced diet will provide all the needs of the young organism.

For 18 years the body in men is almost fully formed, however, the growth of the skeleton and internal organs, as well as hormonal changes may continue for some time.

In addition, during this period, young people are very active, so their body needs a lot of energy. Varied and balanced diet at a young age - the guarantee of health for a lifetime.

Of course, the foundation of any diet consists of proteins, fats and carbohydrates. Many people mistakenly believe that a man must have a lot of meat to ensure the body's protein. However, this is not quite true.

Meat products, of course, necessary to men at a young age, but no less useful fish and dairy products. Particular attention should be given to it fish and seafood.

Because they are not only rich in protein, but fat, which provides useful unsaturated fatty acids.

Carbohydrates - this is the main source of energy for active young men. Their source - a cereal, flour products (pasta, bread, cakes and pastries) and beans.

Carbohydrates of these products are digested slowly, allowing a gradual saturation of the organism with energy, they must be at least 75% of total sugars coming from the food.

The remaining 25% of carbohydrates in the diet may be digestible, however moderate amounts is possible and even need to eat sweets, sugar (preferably unrefined cane), chocolate, confectionery products. But we should remember that everything is good in moderation.

And, of course, the young body with essential vitamins and minerals.

It's hard to say which is the greater need of men aged 18 to 30 years, for the normal functioning of the body needs a complete vitamin and mineral complex.

Just so the diet should be present vegetables, fruits, berries, nuts, which are not only a source of vitamins and minerals, but also fiber and many other nutrients.

What is not necessary?

According to statistics, it is in men aged 20-30 years consume most of semi-finished and fast food, often washed down with this so-called "junk" food alcoholic, carbonated and energy drinks.

Why the food got so unattractive name? Because it contains a huge amount of sugar, salt, fats, including transgenic, it is high in calories, but it has an extremely low biological value for humans. Of course, to a greater extent this definition refers specifically to fast food, which attracts our attention at almost every turn.

That's just the other semi-finished products such as ravioli, ready burgers, nuggets, sausages and others. comprise not less salt, fat, flavorings and other additives.

At a young age the use of such food does not usually lead to the obvious negative consequences. Such food is able to meet the body's need for energy, but not all fats and carbohydrates will used in metabolic processes, some of them are likely to "settle" in the liver, on the walls of blood vessels and other bodies.

In fact, people who use "junk" food in large quantities, the body lay in its so-called bomb.

Abuse of burgers, fries, sodas and energy drinks at a young age can cause a large number of diseases in the future.

Obesity, coronary heart disease, hypertension, diabetes, gastritis and peptic ulcer - a Only a small part of the list of diseases that can develop in men as a result of malnutrition in young age.

Power male 30-45 years

Men over 30 years is necessary to reduce the caloric content of a daily diet.

Principles of healthy eating are always the same, but depending on the age and lifestyle of men diet requires adjustment.

After 30 years, the majority of men is already less active lifestyle, in addition, their body age-related changes occur. After 30 years in men slows down the metabolic processes and the reduction in testosterone production begins.

It would seem that these changes are minor, but with a decrease in physical activity, as well as the preservation of the wrong food habits it after 30 years, many men begin to develop obesity.

That's why in the diet of men after 30 years of fruits and vegetables should be more, and a fat and calorie foods less. In the diet of men in this age must be present meat low-fat varieties, low-fat dairy products and cereals.

The use of meat products, canned foods, fatty meats and fast food should be kept to a minimum. The same can be said about the sweets.

After 30 years, the male in most cases, requires less energy, and therefore the amount of carbohydrates in the diet can be reduced by easily digestible.

Particular attention should be given to fish and seafood. In the absence of contraindications can be several times a week, eat fatty fish, crabs, mussels, shrimp, squid and other seafood.

They are rich not only in protein and unsaturated fatty acids, which are essential for normal fat metabolism. They have a lot of different trace elements, one of which is zinc.

It is a substance involved in the processes of production of male sex hormones.

In the men's menu must be present vegetables, are considered to be particularly useful celery, tomatoes, squash, carrots, all kinds of cabbage.

Very useful for men's health at this age green (parsley, spinach, celery, Leek et al.), because it contains substances which are precursors of the male genital hormones.

Yellow and orange fruits contain lutein, which is also required in the synthesis of testosterone.

Alcohol can have a negative effect on men's health.

In the beer contains substances that inhibit the synthesis of testosterone, resulting in increased levels of the male female sex hormones, impaired metabolism of fats and carbohydrates.

In this case, of course, is not a pair of glasses a week, and about abuse of this drink. For men's health is useful in moderation red wine and brandy.

Diet men after 45-50 years

The power men older than 45 years should focus on vegetables and fruits.

For 45 years it is not all men manage to keep fit and in good health. At this age, slowing down all metabolic processes, so the body simply can not grasp the full meal, which was used in the age of the young.

Very many are overweight, sexual problems, and some for 45-50 years, there are a "baggage" of disease. Of course, this is not only the fault of poor nutrition and unhealthy lifestyle in general.

But at that age it's too late to change their habits, and it must start with the power correction. Already in the 40 years man needs almost 2 times less calories than 25 years.

And to reduce the caloric need the expense of animal fat and carbohydrate.

The diet should be present lean meat, fish, seafood, vegetable oils (unrefined), dairy products. Particular attention should be paid to vegetables, fruits and berries. They contain large amounts of vitamins and minerals, and because the need for some of these increases with age. carbohydrate source should be porridge, pasta and bread.

After 45 years in men increases the risk of cardiovascular disease, so it is necessary to pay special attention to products which contain potassium, calcium, magnesium, phosphorus. These macronutrients are contained in vegetables (potato, tomato, squash, cabbage, bean), fruit (bananas, apricots, grapes, raisins), berries and nuts.

For prevention of atherosclerosis should eat foods rich in vitamins A, E, C, and unsaturated fatty acids (omega-acid).

The ideal source of various vitamins, minerals and unsaturated fats are fish and seafood, including seaweed, they are recommended to use 2-3 times a week.

They contain zinc and selenium, and other trace minerals that the body needs for the extension of youth.

In order to prevent cardiovascular diseases should reduce the amount of salt consumed and animal fats. Fat meat, fat, semi-finished products, fast food, sodas, digestible carbohydrates is recommended to remove completely from the diet, or at least reduce their use to a minimum. You should also minimize the amount of alcohol consumed.

Change recommended and cooking methods. The digestive system of men after 45 years running slower reduces the production of enzymes, worse digestible nutrients from food. A lot of men in this age, diagnosed with chronic gastritis, caused by, and is often exactly the wrong food at the age of the young.

That's why in order to facilitate the work of the gastrointestinal tract dishes should be steamed, bake, boil or stew. Food cooked in ways that keeps in itself more nutrients and body after this treatment easier for them to digest. Fried and smoked food is recommended to limit or eliminate.

Also, do not abuse the hot spices.

In order to be healthy at any age, men not only need proper nutrition. With the youth need to lead a healthy lifestyle, exercise and give up bad habits.

A source: http://food-tips.ru/000102954-pravilnoe-pitanie-dlya-muzhchin-po-vozrastam/

Meals for men

Man by nature is more energetic than woman, so food for men should provide it with the necessary energy to it. In the same case, if a man wants to lose weight, diet for men should be selected in such a way as to protect it losing weight without reducing its activity.

Healthy eating for men is based on certain rules.

The ratio of proteins, fats and carbohydrates in the diet for men is slightly different from the female.

Men need more protein and more carbohydrates, it is easier to recycle simple and complex carbohydrates, and more extensive use of proteins.

But fat men need fewer - if in the female share of fat diet should be 25-30%, it will be enough men and 20%. But the protein they need at least 20% of the total daily menu.

It is quite another, and caloric intake by men.

The number of calories per day for men more than for women, even of the same weight, age and complexion as the male metabolism faster than the female.

And if the women basic calories get the best from the slow carbohydrates, then as a source of calories for men is equally important both slow and fast carbohydrates.

Differs in men and the need for vitamins. If the main female vitamins considered vitamins A, E, B2, B6 and B12, the power for men do without food containing vitamins B3, B5, B6, C

For young women, health and beauty essential trace elements such as iron, magnesium, iodine, copper, and for men the most important are boron, zinc, calcium and iron.

Required in the diet of men must be available omega-3 and omega-6.

As a general rule, a healthy diet, for men as for women, preferably split meals small meals 5-6 times a day. Water intake must be no less than 1.5 liters per day.

Diet for a man built out of natural nourishing healthy products and dishes prepared in such a way as to preserve the maximum amount of useful products in substances - these are cooking methods like boiling, stewing, roasting, steaming, grilling, frying without oil and without breading in a pan with nonstick surface. Fried in butter or breaded, battered, greasy meals, smoked, salted food, prepared food, sausages, mayonnaise, and other industrial sauces, trans fats, refined products, "empty" calories (candy, sweets, sweet drinks, fast food) of power for men need deleted. It is extremely useful to men as a successor kind of fish and seafood, and green leafy vegetables, nuts, grains, fruits, and dark chocolate (in small quantities).

The diet for men over 45 years old need to reduce consumption of animal proteins and fats. Eating meat can be reduced to 1-2 times per week and 1 day a week is useful to make a fully vegetarian - such a change in diet for men will benefit and digestion, and cardiovascular system.

Mandatory nutritional products for men

These foods in the diet of men should always be:

• vegetables, fruits and berries;
• dried fruits, nuts, honey, dark chocolate;
• porridge, cereals;
• whole wheat bread;
• beans;
• potatoes, boiled or baked with the skin;
• lean meat, poultry and offal;
• fish and seafood;
• milk and milk products;
• eggs;
• natural coffee, black and green tea, rosehip drink, natural fruit drinks and juices, fruit drinks.

Exclude from the diet for a man need all the unnatural products, greasy, spicy, salty, Smoked snacks, artificial fat (margarine et al.), All of "chemical" industrial products (including juices and industrial production) sausages and poor quality cheese, white bread and baked goods, baking, canned food (except for domestic conservation), fizzy drinks.

Also, for men it is important to limit the use of alcohol, especially beer.

Calculation of daily calories for men

It is important to know how many calories for men is acceptable and should be consumed in a day - it It is necessary as the men who are concerned about being overweight, and those who seek to build muscle mass.

To date, the most accurate formula for calculating the required number of calories per day for men and one for women is Mifflin formula - San Zheora.

Calculation of daily calories on it is carried out in several stages.

First you need to calculate the number of calories for men is its main exchange:

10 x weight (kg) + 6.25 x height (in cm) - 5 x age (years) + 5.

Received basal metabolism value is multiplied by the physical activity coefficient male:

• 1.2 - minimum physical activity (sedentary work, lack of sports load);
• 1.375 - small physical activity (sports training 1-3 times per week);
• 1.4625 - average physical activity (exercise 5 times a week);
• 1.55 - High physical activity (intense workout 5 times a week);
• 1.6375 - a very high physical activity (sports training every day);
• 1,725 ​​- extremely high physical activity (Daily intensive training or training 2 times a day);
• 1.9 - extreme physical activity (Daily intensive training and physical work).

The resulting daily norm of calories for men is needed to maintain existing weight. Slimming need to reduce daily caloric intake for men 300-500 kcal per day from fat and simple carbohydrates.

the number of calories per day for a set of muscle mass for a man may be increased at the expense of protein intake and complex carbohydrates by from 30% to 200% depending on the intensity of physical exercise.

Diet for a man: an example menu

This menu is formed in accordance with the rules of a healthy diet for men.

The first breakfast should contain at least 40% of daily calories for men and consist of carbohydrates and proteins. As an example of the power of men for breakfast fit 4 fried eggs with ham, fresh vegetable salad, bran muffin with a slice of salted fish and low-fat milk tea.

Lunch should be within 150 kcal and consist of fruits, vegetables, nuts, dried fruits or fermented milk products.

For lunch, be sure to eat the soup, the second - something the protein (eg, roasted meat or fish) and a carbohydrate side dishes (buckwheat, rice, beans, vegetable stew or a salad of fresh vegetables). As a dessert at lunch, you can eat fruits, nuts, honey, dried fruit, a bit of dark chocolate. At lunch the energy value of food for men should be about 30% of the daily value.

After 3 hours in the afternoon to do a snack to normally wait for dinner. Its menu is repeated a second breakfast menus.

Dinner should be light, the protein - scrambled eggs, cottage cheese casserole, boiled fish, chicken with mushrooms, boiled beans, corn, seafood salad, kefir, yogurt. To facilitate the digestion of the proteins included in the dinner menu, or green leafy vegetables.

A source: https://pohudeem.net/pitanie/pitanie-dlja-muzhchin.html

Proper nutrition for men

In the minds of most of our fellow citizens have long and firmly seated myth that there is a special proper nutrition for men. Is it really?

Meat - a real man's meal!

A single gram of excess. Complete protein derived from animal products, men need not only to maintain the normal form his biceps with triceps. Mass of which, by the way, at least 10 percent higher than that of women.

From the constant inflow of protein also depends on the production of male sex hormones. In particular - testosterone, which is responsible not only for good luck in bed, but also for the physical and emotional state of a "real man."

Down with the fat!

Proper food for women

What you need to have women at different ages, to preserve the health and beauty? We explain in detail.

Sausages and sausages, dumplings and fatty pork chops to a full source of protein are not. Excess animal fats such "stag" products leads to the development of heart disease and blood vessels, to which the men and so are prone because of the rich stress and bad habits of life.

Ideal lean meat: veal, lamb, beef, chicken or rabbit. Of course, steamed meat man can not appreciate. A baked in its own juice or grilled, not only tasty, but also rid of excess fat.

Serve it better with homemade sauces from fresh vegetables - loved by many men and mayonnaises Ketchup Full extra salt and sugar, as well as dyes, thickeners and other products of the chemical production.

dairy food

Traditional children drink milk and its derivatives - proper nutrition for men at any age. In particular cheese - a great building material for muscles, due to the content of easily digestible protein. There is in him and calcium, which helps maintain normal joints and bones.

If dairy products in kind men do not like, you can replace them with yogurt, yogurt, cheesecakes and casseroles. Just not too sweet.

My sweet

Men - desperate sweet tooth, however, admit it rarely and reluctantly. And secretly absorb cookies and cakes, and clearly - liters of sweet drinks.

But the excess of sugar and other refined products for men's waist is not useful in the same way as for the female.

Although the male body has to spend a day on average, 900 calories more than women, it is also not protected from the development of metabolic syndrome, which is also called deadly quartet: carbohydrate metabolism due to a decrease in insulin sensitivity, abdominal obesity, increased blood cholesterol and increase blood pressure.

Belly - he was not on the beer ...

By the way, under the sly term "abdominal obesity" is hiding the same "beer belly" or a buildup of fat in the waist area, which says that a heart attack or a stroke is imminent.

So down with the sweet cakes and tea with five spoons of sugar. They can be replaced with fresh berries and fruits, which, moreover, contain antioxidants that protect blood vessels.

A porridge for breakfast is useful not only kids. A full hot breakfast will allow once again to pass the device on sale of chocolate and a plate of sandwiches.

lift

For this man only a lack of important ones stomach, relief biceps and successfully contracted. It needs and successes in bed. And to the reproductive system to work properly, there is only one meat enough. Wanted more omega-3, vitamin B, C, E, folic acid, zinc and selenium.

Therefore excuses, I say, "do not eat the grass" - should be set aside. Green leafy vegetables are rich in folic acid and vitamins of group B. A natural plant oils, which are usually run by salads - indispensable source vitamin E. Fresh fruit, if they eat every day will help maintain the proper dosage of vitamin C.

Birds of a feather ...

Fatty acids Omega 3 is notorious not only olive oil but also in marine fish and seafood, of which the male body and receive another dose of selenium and zinc.

A lot of omega-3 found in nuts. Only abuse it is not necessary to treat - is too high in calories, and for the male body. But when choosing between crackers from a bag and a handful of walnuts is better to give preference to the latter.

By the way, dried squid and dried fish - this is not quite what is suitable for the improvement of reproductive functions, because, in addition to excess salt, provoking frequent absences to the toilet during the night, of which the body is no longer anything will produce.

A source: http://www.takzdorovo.ru/pitanie/sovety/pravilnoe-pitanie-dlya-muzhchin/

Healthy eating for men - what should be included in the diet

Indicators of health of modern men, as the results of mass screening, often far from the norm. Cardiovascular diseases, diseases of the musculoskeletal system, sexual problems, reduced performance of spermatogenesis - is to a large extent depends on malnutrition. Diet healthy eating for men is easy to reach by following some important rules.

The basic principle

Calories in the diet should comply with energy costs.
Diet, maintaining a normal body weight and anti-aging need to eat at least three times a day, not to load before bedtime, is not used for fast food snacks and candies containing a large amount of simple carbohydrates (sugar, white flour) and fats.

Minimize

You need to virtually eliminate the foods that adversely affect the male body.

Besides the already mentioned simple carbohydrates, it's soy products (contained analogue of the female hormone estrogen) instant coffee and it contained caffeine, meats, whole milk, yeast bread, soft drinks, salt. Excessive consumption of alcohol, including beer, will not be useful.

Meat - Chief male product?

Protein in an amount up to 1 gram per kilogram of ideal body weight per day - the optimal amount in a healthy diet for men. It can get not only meat but also fish, seafood, eggs, milk products, cheese, cheese, lentils, mushrooms, nuts, buckwheat, oats, pearl barley. Surprisingly, Steven Seagal and Sylvester Stallone are vegetarians.

If we are to eat meat, it is better in one piece boiled, baked or stewed, and not as part of semi-finished products and sausages. It is sufficient to use 3-4 times a week, for older men is even rarer.

Chicken is considered a dietary product, but information that chickens in poultry fed with hormones, do not allow to recommend it for regular use. Soy meat substitute - not for men.

Roasted meat, smoked and the like, contains substances which cause diseases of the prostate. Excess animal protein and fat can provoke cancer.

Fatty omega-3 and omega-6 acids

Their balance should be between 1: 2 to 1: 4, often it looks like 1:10 and even 1:20! The normal ratio is necessary to maintain vascular health and prostate cancer, reduce inflammatory reactions in the joints, a good immune system, strong nerves.

Omega-3 are found in oily fish, avocado, flaxseed, rapeseed, olive oil, mustard, cedar oil, walnut oil and wheat germ. These oils should be added to salads, ready-made meals. And 5-6 servings of fish per week (mackerel, herring, salmon, halibut or any other oily fish) must be in a healthy diet man.

But the use of refined sunflower, corn, soybean oil and mayonnaise based on them should be reduced.

Simple and useful

Many Russian men are the main vegetable consider potatoes. Although it contains the necessary potassium, it is better to eat a little.

Extremely useful for men's health broccoli and other cabbage, garlic, onions, tomatoes. Seasonal vegetables, berries, fruits, harvesting of them without too much salt, sugar and vinegar complement the diet.

Raw fruits and vegetables, leafy greens should be up to 500 grams per day.

Many of the men - a sweet tooth. Most healthy sweets for them - honey and dried fruits. Instead of cookies is better to buy bread, granules, pellets, containing bran. The amount of fluid consumed in ml is calculated by multiplying the body weight in kilograms 35.

A reasonable approach to the compilation of the diet, the choice of suitable products for a healthy diet will enable a man to remain long in perfect shape and avoid premature health problems.

A source: https://zdravcity.ru/blog-o-zdorovie/zdorovoe-pitanie-dlya-muzhchiny-chto-dolzhno-vkhodit-v-ratsion/

Healthy eating for the whole family: choose healthy foods and make up the menu for each day

We all sooner or later think about your diet: weight problems, skin, health in general, make us open your refrigerator and skeptically examine its contents. We ask "what to exclude from the diet?" And "How do I start to eat?", Looking for a way to a healthy and beautiful body.

Meanwhile, a healthy and proper diet - it's not wasting a strict diet, not a mockery of the body and not the deprivation of his joy, it is a set of rules under which you can radically change yourself, learn new healthy habits, a beautiful figure and significantly extend a life.

Our body - a reflection of what we eat

It's no secret that obesity has become a huge problem of modern humans - we are moving less, consume large amounts of fatty foods, high-calorie sauces and sweets.

Throughout the endless temptations and manufacturers compete to see who will offer the next super-product, against which not stand any consumer.

The result of the race can be seen on the streets of any metropolis - according to statistics, almost every second inhabitant of the developed countries is overweight.

Obesity, unfortunately, leads to problems not only in the aesthetics and self-esteem, but also have serious consequences for the organism: the risk of many diseases is directly proportional to the amount of excess weight. Diabetes, heart problems, gastrointestinal tract, reproductive function - is only a small part of the possible diseases arising from failure to comply with the diet.

The good news is that in recent years, concern about the state of his body came into fashion: more calls to play sports dealt with the state, civil society organizations, on store shelves appear organic and diet products in the press spread advice on how to eat.

Basics of a healthy diet, or how to eat

In drawing up the healthy eating menu should remember a few general rules: First, you need to eat often and in small portions.

The most convenient way to find yourself a small plate, into which a portion of the size of a handful. Do not be afraid of hunger! Healthy eating habits suggests 5-6 meals per day.

It is also well to accustom ourselves to eat at the same time - it stabilizes the work of the stomach and contribute to weight loss.

The second important rule - mindful of the calories. No need to carefully calculate their lifelong every time you eat enough followed by a week or two of their diet, and the habit of automatically "estimate" calorie food will by herself.

Calories each has its own, it can be found, for example, using a special calculator that is easy to find on the Internet. For example, a woman 30 years old, weighing 70 kg, height 170 cm and a small physical activity daily needs about 2000 kcal. To lose weight you need to eat 80% of calories from the norm, that is, in this example about 1600 kcal per day.

Additionally trim diet makes no sense - just slow down the body's metabolism, and the harm from such a diet is more than good.

Rule Three - keep the balance between "income" and "expenditure", that is the energy that is spent by the body on the main exchange, work, exercise, and calorie foods.

Food includes four main components: proteins, fats, carbohydrates and dietary fiber - all of which are necessary for our body. The only question is, which of them (fats and carbohydrates are different), in what quantities and proportions to use.

Indicative parameters recommended - 60 g fat, 75 g protein, 250 g carbohydrates and 30 g of fibers. The fourth rule - drink water. Often, we do not want to have just our body receives a shortage of liquid in hunger and forces us to eat something that is not really necessary.

And more than half a liter of clean drinking water will help get rid of psevdogoloda, make the skin more elastic, improve the general condition of the body, speed up metabolism.

And the fifth rule - choose products wisely. Read labels, composition and calorie foods, diet exclude from fast food, mayonnaise products with chemical additives, preservatives, dyes. You have to know what you eat, and then the path to beauty and health will be fast and enjoyable.

Healthy Foods

We will try to answer the eternal question of "what to eat to lose weight?". The main menu at the preparation for a healthy diet - balance between compliance costs and consumable products.

So, be sure to include in a healthy diet every day:

• cereals, in the form of cereals and muesli, rich in slow carbohydrates, which provide our body with energy;
• fresh vegetables (cabbage, carrots) provide the body with dietary fiber - fiber;
• beans - a rich source of vegetable protein, is especially necessary for those who rarely or not at all consume meat;
• nuts, almonds and walnuts particularly beneficial effect on the organism and are a source of polyunsaturated fatty acids omega-6 and omega-3, trace elements;
• milk products: natural yoghurt (without addition of sugar), yogurt, skim cheese provide calcium and enhance the digestive tract;
• saltwater fish protein and contains essential fatty acids omega-3;
• fruits and berries - a storehouse of vitamins, revitalizes the skin and protect the body from disease;
• lean meat - chicken breast, rabbit, beef - a source of protein.

From beverages is recommended to use mineral water, chicory, smoothies, green tea, and natural fresh juice, vegetable better.

Healthy foods do not have to be composed of preservatives, artificial colors, palm oil. Pickles better limit - you can treat yourself to them from time to time, but you should not get involved.

If you have a problem of excess weight, the sugar is to give all, even if you have a sweet tooth and can not without a cup of sweet coffee in the morning - Sweetener solve this problem. You should not be afraid of them, high-quality substitute natural-based harmless, contain virtually no calories and are pleasant to the taste.

Strictly prohibited!

With useful products, we decided, let's look at a list of food that is not compatible with a healthy lifestyle and proper nutrition:

• Sweet drinks. They do not quench thirst, irritate the gastric mucosa, generally contain enormous number of sugar - 20 g in each glass, artificial colors and flavors, preservatives.
• Food fried in deep fat. French fries, potato chips, crackers and anything that is fried in a large amount of oil, should be deleted from the diet. Carcinogens, lack of nutrients and fat - not that you need a healthy body.
• Burgers, hot dogs. All these dishes contain a mixture of white bread, fatty sauces, meat of unknown origin, inciting appetite spices and a large amount of salt. What we get as a result? A calorie "bomb", which instantly turns into the folds on the body and assumes no nutritional value.
• Mayonnaise and similar sauces. First, they completely hide the natural taste of food under the spices and additives, forcing eat more, and secondly, almost all mayonnaise sauce from the store - is almost pure fat, generously seasoned with preservatives, flavors, stabilizers, and other harmful substances.
• Sausages and meat products. At this point hardly needs any explanation - just read the label of the product. And this is only the official data! Remember that under the item "pork, beef" consisting mostly hidden skin, cartilage, fat, you would hardly have become, had they not been so ably handled and beautifully packaged.
• Energy drinks. Contain a shock dose of caffeine in combination with sugar and acidity, plus preservatives, dyes and many other components, which should be avoided.
• Fast food meals. Noodles, sauce and similar mixtures, which is enough to fill with boiling water, instead of nutrients contain large amounts of carbohydrates, salts, spices, flavor enhancers and other chemical additives.
• Flour and sweet. Yes, our favorite sweets - some of the most dangerous products. The problem is not only in the large caloric: a combination of starchy foods, sugary and fatty harm multiplies several times and instantly affects the figure.
• Packaged juices. Vitamins and other useful substances almost completely disappear during processing. What is the use of the concentrate can be diluted with water and spiced with a fair amount of sugar?
• Alcohol. On the dangers of it to the body said enough already, we just once again point out that alcohol contains calories, increases appetite, interferes with the absorption of nutrients, and non-compliance with the minimum dose - slowly destroys the body, because ethanol is a cell poison.

Tips on proper nutrition

The transition to a balanced healthy diet is not a burden, if you follow some simple guidelines.

Firstly, do not torture yourself with hunger. If you feel discomfort, eat an apple, some nuts, dried fruit or granola.

Secondly, a lot of drink and choose healthy drinks. Good chicory promotes weight loss - it suppresses the feeling of hunger due to the large number of fibers in the composition, a beneficial effect on the body. Also useful green tea, especially with ginger.

Vary your diet! The more different healthy foods you consume, the more your body gets a variety of trace elements, vitamins, amino acids.

If you really want something forbidden - eat it for breakfast. Of course, it is better to give up unhealthy foods at all, but the first time makes the idea that sometimes you can still treat yourself.

The smaller non-natural components in food, the better. Want to eat healthy foods - it is better to choose a piece of meat instead of sausages, fresh vegetables instead of canned, cereal - instead of muffins.

Make up the menu "Healthy Eating"

How do I start to eat properly? First of all, you must know how many calories your body requires it. Suppose it is 2000 kcal daily. In order to lose weight, you need to consume 1600 calories a day, distributing them for 5-6 meals.

Thus, following a healthy eating menu for each day:

Breakfast. Should be rich in slow carbohydrates and proteins, it is possible to include:

• oatmeal porridge, cereal or whole grain bread;
• yogurt, unsweetened yogurt or a piece of cheese.

Second meal - a light snack between breakfast and lunch:

• any fruit, weighing about 100-200 grams, or some nuts, dried fruits;
• 100 grams of curd or unsweetened yogurt.

Dinner It should be the most significant meal of the day:

• 100 grams buckwheat or brown rice, pasta from durum flour. The dish may be added carrots, onions, peppers;
• Boiled chicken breast;
• Fresh vegetable salad, dressed with yogurt, a small amount of soy sauce or linseed, olive oil.

afternoon snack, Between lunch and dinner - another easy meal:

• A small piece of fruit or a glass of fresh juice from vegetables is better.

Dinner - easy and delicious

• 100-200 grams of lean beef, rabbit, turkey, chicken, fish or beans;
• Salad of cabbage, carrots and other vegetables rich in fiber.

And finally, a couple of hours before bedtime:

• A cup of yogurt, chicory or drinking unsweetened yogurt.

Throughout the day in unlimited quantities, you can use water, green tea and chicory drinks with natural extracts of rose hips, ginger and ginseng.

Volumes portions are tentative and will depend on individual parameters - the daily requirement of calories, weight loss rate and other individual factors. In any case it is better to consult a nutritionist.

A source: https://www.pravda.ru/navigator/zdorovoe-pitanie.html

Catering for up to 45 and after: the right diet for men

What is a healthy diet for men? How to eat in his youth, and what should be avoided when you are 45 or more?

Proper nutrition for men - what is it?

As you know, proper nutrition for men, women and children - is a fundamentally different things. Male - breadwinner and the hunter, and therefore the nature given him more muscle and endurance, which naturally requires energy. A balanced diet for a man to help him maintain a clear mind, good physical condition, and the potency.

There are a few general rules to be followed by every man. First, the last meal should be no later than 3-4 hours before bedtime. So you will gain extra weight.

If you are inclined to corpulence, you should count calories and restrict themselves in consumption of carbohydrate food that is the main culprit for excess weight.

As a general rule, to 45 years, the metabolism is working well, and even if you overeat a little, it is not deposited in the figure, provided, of course, active lifestyle. Sport - an important component in the life of every man.

What is harmful is a man?

No matter you are 18 or 70, but these products should not be included in your diet. Try to minimize their use, and some should be abandoned altogether.

• Sugar and salt. Sweet and salty, but the white death... So we call these products, which are available in every kitchen. Completely abandon them, probably, does not work, but the reduced consumption to a minimum - a prerequisite of a healthy lifestyle. Thus it is necessary to be vigilant, because a lot of sugar and salt already contained in the finished product - carbonated soft drinks and convenience foods.
• Caffeine. Drinking coffee is best minimized to 1 cup per day, provided that it is organic coffee. It has been established that an excess intake of caffeine in the body inhibits testosterone - base male sex hormone, due to which worsens and sperm production, and reduced libido.
• And soy products. In soy contains phytoestrogens a lot - this plant analogs of female sex hormones. Once in the male body, they reduce the production of androgens promote weight gain and reduced libido.
• Meat. Here you need to make a reservation, because not all meat is harmful to man. Moreover, the meat is useful to man, unless, of course, we are talking about natural meat, not grown on hormones. Unfortunately, the meat contains a lot of hormonal substances that are administered to cattle, so that it quickly grew and gained muscle mass. If you have access to meat that is grown without the use of chemicals, eat health. However, here we must remember that excessive consumption of meat and meat products may increase the likelihood of developing colon cancer. This connection is already established scientists, and WHO recommends limiting consumption of meat.
• Vegetable oils. First, it is too rich in calories. If you eat a salad, dressed with oil, the caloric content of its increases in times. Full-bodied men to use vegetable oil is not desirable.
• smoked food. This is a favorite "treat" for many men. However, there is their very undesirable, it is best to completely eliminate all meats from your diet. They contain smoke substances that negatively affect the condition of the male reproductive system, particularly on testicular tissue.
• White bread. If this is the bread with yeast, then go ahead and eliminate it from your diet. The best choice for you are unleavened pita bread or sourdough with bran. Bread - a very healthy products, giving your body a lot of nutrients, micro-and macro. However, the modern bread stripped of all these beneficial qualities. To cook using a treated flour is not the best quality, which is why bread is very perishable, and it mold factory. And the real is not spoiled, he simply stale - dried and becomes solid.

Meals men up to 30 years

If you are under 30 years, the error in the diet is not so bright will affect your health. The organism to 28-30 is still evolving and is formed, so varied and balanced diet will contribute to organic growth of all organs and systems.

Of course, the foundation of any diet make up proteins, fats and carbohydrates. However, doctors do not recommend to lean on meat.

After all, a protein necessary for the construction of the muscular system, can be obtained from fish, seafood, dairy products. In this case, fish and seafood should be given special attention.

Fish, especially sea, is not only rich in protein, but also beneficial fats and micronutrients.

As for carbohydrates, then getting them the best of grain, as well as fruits and vegetables. In addition, vegetables contain fiber and other ballast substances necessary for normal digestion.

Many disparagingly refer to fats, thinking that one of them only harm. However, this is not so.

It is noteworthy that we polneem mainly due to carbohydrates, which are converted in the body into fat. If your diet a little carbohydrate, the weight gain you will not.

The most beneficial fats are polyunsaturated fatty acids found in oily sea fish, olive or linseed oil.

Catering to men aged 30-45 years

Principles of healthy eating remain. You, as always, minimize the use of forbidden products mentioned above, and also take care that's your diet was enough vegetables, fruits and cereals.

Most men over 30 years begins to lead a less active lifestyle. Additionally, changes occur in the body, which inhibit the metabolism. The level of testosterone decreases slightly, the man becomes less active as before. These physiological changes may be a cause of obesity, especially if you have unhealthy eating habits.

To avoid this situation, in your diet should introduce more vegetables. Often replace meat with fish, and if they eat meat, then give preference to low-fat varieties, such as turkey or veal.

Eat more seafood, because they contain zinc. This is an essential trace element necessary for normal functioning of the male reproductive system.

Catering to men over 45 years old

According to the new WHO recommendations, the man considered to be the young up to 45 years and the age of 45-60 years is considered mature. Therefore, if you are driving the right way of life, then you have all the chances to look good in 45, and 60.

You definitely need to pay attention to the meal. Try to eat at the same time. The number of meals is better to reduce to 3. The popular belief about the benefits of fractional power already debunked.

If you eat 5-6 times a day, the insulin level in your body is constantly high, which is fraught with the development of diabetes.

Therefore, eat three times a day, and even better - 2 times a day if you have no contraindications.

When you are over 45, your body becomes prone to many chronic diseases, including gastrointestinal diseases. Be vigilant, do not be lazy checkups and consult with your doctor about nutrition.

Meat after 45 years should be very little. Only 1-2 times a week for 200 grams of meat will be enough for your body. Diet should preferably be a vegetable.

Keep an eye on calorie intake and be careful not to lose weight. Remember that the difficulties in the maintenance of weight when you are 45, it's just an excuse of lazy people.

Lose weight and keep in shape and can be 80, it would wish and will.

A source: http://www.likar.info/zdorovoe_pitanie_i_dieti/article-80428-do-45-i-posle-kak-pravilno-pitatsya-muzhchinam/