Everything about the right product from Azuki to Apples

First look at the essence of the product. What are they? That's right - mostly of proteins, fats and carbohydrates.

macronutrients

For the normal life a person needs for nutrients, and vitamins and minerals. In turn, all the products are made up of nutrients, which can be divided into two groups: macronutrients and micronutrients. The former include proteins, fats and carbohydrates.

Proper nutrition includes a balance of macronutrients in the diet: ≈20% protein, ≈30% ≈50% fat and carbohydrates.

Proteins play a fundamental role: they are the basis for the construction of all tissues and organs, including muscles, provide immunity.
proteins
Proteins - the only source of amino acids for the body. Lack of protein leads to disruption of the energy metabolism, as well as the malfunction of the liver and pancreas. Click on the button above to find out how much protein you need at your physique and what products you will be able to give it.

Fats - compounds consisting of fatty acids and glycerol.
fats
They are one of the main components of cell nutrition. Fatty acids are of two types: saturated and unsaturated. It is believed that the first useful and the latter is harmful as raise cholesterol levels and increase the risk of heart disease. But recent scientific studies show that it is not so simple.

The truth about fat
Nevertheless, most experts agree that preference should be given to unsaturated fatty acids contained in marine fish, nuts and some other products. They provide a stable operation of the endocrine system, improve skin, hair and nails, as well as promote weight loss.

Carbohydrates - a broad class of organic compounds, a part of all cells and tissues.
carbohydrates
This is the main source of energy for the body. The speed of the splitting of carbohydrates in the body can be simple (fast) and complex (long). First quickly converted to glucose, which leads to a strong surge of insulin and, as a consequence of energy. Second, in contrast, a long split and give a uniform amount of energy over a long period (3-5 hours). Click on "Carbohydrates", to find out which foods are sources of simple, and what - are sources of complex carbohydrates.

Note also that in the world of healthy eating does not stop the confrontation for the title of the most useful macro element. Proteins against carbohydrates, carbohydrates versus fats. The truth is that the proteins, fats and carbohydrates are in a completely different effects on the body. This is clearly seen in the following infographic.
Fats or carbohydrates
However, this does not mean you have to give preference to one macronutrient, while others ignore.

Truth is in the balance.

The ABCs of proper nutrition

Alphabet - it's not just the alphabet, but also the basis of something. The ABCs of healthy eating - the properties of the products on which they can be grouped. So, there is food that promotes weight loss.
10 foods for quick weight loss
For example, a movie. It is rich in protein, phosphorus, iron, calcium, zinc and fiber. It is a great alternative to white rice as quinoa less calories, but no less satisfying. Greek nonfat yogurt can replace the cream, one cup of skim Greek yogurt contains about 130 kcal and 0 grams of fat, and in one more sour beaker and 450 kcal, 45 g fat. Full list of useful options for your diet at the link above.

A separate group consists of so-called superfoods. The term came from the West (SuperFood, «superfood") and does not have the best reputation for advertising. Often the word "superfoods" is used only as a marketing lure. The same its true value superfoods - a product enriched in trace elements and vitamins having pronounced beneficial properties.
5 superfoods
To those, for example, refers sesame. It contains vitamins A, B, C, and E, as well as plant lignans, lowering cholesterol and strengthen the immune system. Similarly, the composition and effect have flax seeds. They also have antibacterial and antiviral properties. But the main advantage of these products is that they do not need to boil to evaporate or soak, you can simply add to the dish.

Whether you want to live long? Then from time to time include in a diet of broccoli, beets, walnuts and other foods for longevity.
7 products that extend life
Broccoli contains antioxidants that protect against cancer; beets - the source of betaine, reducing the risk of enlarged prostate and improves the appearance of the skin; and walnuts and alpha-linolenic acid in them (one type of unsaturated fatty acid) inhibit the development of atherosclerosis and improve circulation.

Finally, some products exert their beneficial properties paired with others. In particular, adzuki beans in combination with a raspberry enhances the action of antioxidants contained therein by 45%.
Products that work in tandem
Another example - tomatoes + olive oil. In a lot of tomatoes lycopene, which helps fight breast cancer and heart disease, and olive oil helps the body to absorb it. More healthy and tasty foods couples the link above.

Unhealthy appetite for healthy foods

Many perceive the proper nutrition as a game: the more the eat the right foods, the more points will type. But even vitamins in large quantities can be poison. Truth is in the balance. Remember? It is important to know that even healthy foods can be harmful if to show them an unhealthy appetite.

Also, do not believe the hype: the label must be read not slogans, and composition.

Nuts and dried fruits - sources of protein and fast carbs, instantly recharge energy and satisfy hunger. But we must not forget that this is a very high-calorie meal. It is suitable for people leading active lives, athletes. If you spend the whole day in the office, practically rising from a chair, do not get carried away snacks of nuts and dried fruits.
Products on which fattening
Dry breakfast boxes are promoted as a healthy start to the day. In fact they consist mostly of refined carbohydrates that are rapidly burned, and soon again hungry. In this sense, much more useful than an ordinary oatmeal. It is a source of complex carbohydrates, a long time satisfies hunger and energizes.

Proper nutrition affects not only the figure, but also the quality of sleep. There are products that help to sleep soundly, and there are those that interfere. Recent contraindicated for people with impaired sleep and wakefulness.
What to eat and not to eat before going to bed
For example, bananas contain tryptophan, serotonin is involved in the synthesis. Serotonin, in turn, under the action of the enzyme in the pineal gland is converted into melatonin - sleep hormone. If an hour and a half before lights out to eat a banana, you'll sleep better. But meat goulash bedtime there not worth it. It's not just extra pounds - fatty foods may cause heartburn and indigestion. Well, if you want to eat so that you can not sleep, eat an apple.

Only live fresh foods can make a person able to perceive and understand the truth.

Pythagoras

Now you know about nutrition more. Write in the comments, what products make up the alphabet of your healthy diet. Do not forget to argue.