Proper Nutrition - Squirrels, Fats, Carbohydrates, Vitamins

What is proper nutrition: The Medical Encyclopedia tells us that nutrition is the process of intake, digestion, absorption and assimilation in the body of substances necessary to cover its energy expenditures, build and renew tissues, and regulate functions. In fact, this is the process of maintaining our physical body in a normal working condition. Therefore, proper nutrition can be called a process that fully satisfies all the needs of the body for the intake and regeneration of substances necessary for the effective existence of the human body.

Science does not stand still and reveals more and more new knowledge about the human body, however, the problems of life expectancy, excess weight, diseases are becoming more acute every year. And many scientists agree that nutrition is one of the main causes of these problems.

A huge number of books and works have been written on proper nutrition, dietetics and health improvement. And it's no secret that often such work and research is carried out for grants from large food corporations. Therefore, it is not always possible to get a meaningful result in the fight for the health of mankind when it comes to money.

But it’s not that bad. After all, the final result of a person's health will largely depend on him. From his desire to understand the essence of the issue.

Proper nutrition - Squirrels, Fats, Carbohydrates, Vitamins

What are we eating?

Before talking about the right diet, which will give us strength, health, beauty, make us vigorous and strong, help us gain optimal weight, it is worth understanding what our food consists of and why our body needs it.

Having examined the packaging of a product from the store, we can find information on it about certain substances that make up the composition. Let's try to figure out what it is and why we need it.



First of all, they usually write about proteins (proteins). Turning again to the medical encyclopedia, we can find out that proteins (syn. Proteins) are high molecular weight nitrogenous organic compounds that are polymers of amino acids. Proteins are the main and essential component of all organisms.That is, the cells of any living creature, from the simplest algae to humans, are composed of proteins. But it is naive to believe that a person or any other creature can use other people's proteins. If this were possible, then there would be a mutation of organisms. Any protein must be disassembled into simpler components - amino acids. The human body uses two types of amino acids: nonessential - those that the body can regenerate by the simplest biochemical reactions, and irreplaceable, which the body cannot regenerate.

Hence, we can conclude that the human body must fully receive amino acids for the production and regeneration of our cells. It has been established that a person needs to receive about 50-60 grams of amino acids per day. However, it should be borne in mind that proteins are found in almost any food.

An excess of proteins has a negative effect on the human condition. In particular, what happens:

  • load on the excretory system;
  • acidification of the blood;
  • an increase in the amount of amino components in the blood, which leads to the formation of urea;
  • increased immune response (food grade leukocytosis).

Especially these reactions are typical for the abuse of products containing animal proteins. Since the protein can potentially be a virus, our immune system must be ready. And if the volume of protein compounds exceeds the body's ability to break them down into amino acids, this process is inevitable.



The next important nutrient is fats. But again, the human body needs their constituents - unsaturated fatty acids. Mostly omega-3 and omega-6 are needed. And the balance of these acids in the body is very important, because it is the basis of health. It is considered the most correct ratio when omega-6 exceeds the amount of omega-3 by no more than four times.

By the way, in a person who eats fast foods, this difference will be ten times higher than the norm in favor of omega-6, which leads to lethargy, passivity, laziness and excess weight. An excessive slowdown in metabolism leads to a state of "sleepy bear", which in the blood during hibernation, just the level of omega-6 is very high.

Therefore, in our diet, it is also worth adhering to the optimal ratio of these acids. The norm for a person is an average daily intake of 8 grams of omega-6 and 2 grams of omega-3.


Proper nutrition - Squirrels, Fats, Carbohydrates, Vitamins


Carbohydrates are perhaps one of the most “delicious” ingredients in the human diet. These are various kinds of sugars that our body will break down into mono-constituents before being used. The main sugar in the human body is glucose, which is a source of energy and metabolism. Therefore, the blood must always contain a sufficient amount of it.

The absorption of sugars into the blood begins already in the mouth. And therefore, as soon as we eat something sweet, the mechanism for controlling glucose in the circulatory system immediately turns on. Excess sweets are converted into glycogen and sent to the liver by an enzyme produced by the pancreas called insulin. The inability of the body to make enough insulin is called diabetes.

Plants are the main "producer" of glucose on this planet. This happens through the process of converting solar energy into glucose, which is called photosynthesis.

A common problem of overeating sweets occurs in girls, and is often reflected in the form of excess weight. Therefore, it is very important to regulate the intake of sugars in the body.

Soda, sweets, gummies and other delicious sweets wrapped in bright packaging on store shelves, in terms of tablespoons of sugar, will carry supplies for several days at once, which, directly or indirectly, will lead to various diseases. Especially it is worth paying attention to the danger of these products to parents who make up a diet for their children.



The next group of elements is often written as vitamins. These are various organic compounds that the body needs in very small quantities, but their lack can lead to disruption of the work of any organs.

A large amount of vitamins is found in vegetables and fruits, and therefore they are always available to humans.

Vitamins are usually divided into two groups, water-soluble and fat-soluble. That is, for the dissolution and subsequent assimilation of vitamins, it is necessary that they be consumed with the corresponding substances. To a greater extent, this applies to fat-soluble, since there is plenty of water in our body.

But for all their availability, vitamins are deficient. They are very susceptible to destruction when exposed to external environments. Although in natural packaging (peel) it can be stored for quite a long time.

Proper nutrition - Squirrels, Fats, Carbohydrates, Vitamins

Trace elements

Also, our body needs trace elements. These are the elements of the periodic table that our body uses for a variety of systems, functions, secretions. Just like vitamins, these substances are needed in small quantities, but their regular supply is required.

The highest concentration of trace elements in foods:

  • Bromine - cereals, legumes, milk and dairy products
  • Iron - beans, buckwheat, vegetables
  • Iodine - seaweed, seaweed, milk
  • Cobalt - cereals, vegetables, legumes, milk and dairy products
  • Manganese - cereals, vegetables
  • Copper - cereals, fruits, nuts, mushrooms, soy
  • Molybdenum - cereals, legumes
  • Nickel - vegetables, fruits, seaweed
  • Fluorine - water
  • Selenium - milk, cottage cheese, garlic, sunflower seeds
  • Zinc - cereals, peas, cheese

But these and other micronutrients will hold back in other foods that we consume on a daily basis.


Slags or reserves?

An important point is the fact that our body can accumulate certain reserves of substances in order to use them in the future if necessary. On the one hand, this is a very useful function, as substances enter our body not in strict necessity with daily requirements. Today we ate apples, and tomorrow we wanted buckwheat porridge. And therefore the body will accumulate a certain amount of substances, as they say in reserve.

On the other hand, it is the overabundance of any substances that can lead to serious consequences in terms of human health. In addition, the body uses valuable vitality to store and store these reserves in its pantries.

And where can we attribute the rest of the substances that can be found in the composition of any products? Dyes, preservatives, flavors, flavor enhancers and other derivatives of the chemical industry will be slag. That is, those substances that our body cannot use in any way. Therefore, they will spend body resources on their separation from nutrients and evacuation. In addition, in addition to passive harm in the form of a load on our body, such substances will also cause direct damage. You can find a large number of studies that certain chemical constituents of products, hiding under the E --- label, are reluctant, but still recognized as harmful or undesirable for humans.

It is now much easier to mix several synthetic elements in order to obtain a substance with taste and color, reminiscent of a natural product, rather than growing it. However, its value is highly questionable.

For example, few people think that many preservatives are identical in their functions or close to antibiotics, the unregulated use of which has a terrible effect on the microflora of the body and leads to a large number of problems.

In fact, useful substances can also be slag in the body of the body. An excess of any of the above components of the diet can be perceived by the body as poisoning or cause an allergic reaction. For example, overeating honey or an excess of proteins in the body. That will waste the strength of the body on the production of enzymes for their breakdown and evacuation from the body. That is, poisoning is not a specific substance, but its dosage. You can poison yourself with anything.

Therefore, the most important factor in nutrition is not only the intake of substances, but balanced moderation.


Daily regime

Talking about proper and healthy eating, one cannot ignore the topic of the daily regimen. And here it is worth mentioning not only the time of eating, but to fully think through the whole day. Of course, social responsibilities, physiological characteristics and other circumstances will make adjustments to any scheme. However, for any person there are general points that are recommended to be followed.


Proper nutrition - Squirrels, Fats, Carbohydrates, Vitamins


Getting up can vary depending on how busy you are and having free time in the morning, but the general recommendation is to get up with the sun, that is, at dawn. This is from about 4 am to 6 am.

Why is it important to get up so early? Like all living things, humans have a biological clock. And initially this watch is in tune with the surrounding world. Everything around wakes up with dawn. Birds begin to sing, flowers bloom, all living beings wake up. It is believed that it is at this time that everything around is filled with energy, and it is important not to oversleep this time.

Work, social responsibilities and other external factors can suppress this internal mechanism, but there is nothing beneficial to human health in this. Man was created as a part of this world in order to live according to its rhythms and laws. Therefore, attempts to go against the inherent inner nature will lead to stress, fatigue, and depletion of the body.



After rising, it is recommended to drink a glass of lukewarm clean water. Drinking warm water on an empty stomach will help turn the intestines into work. The internal organs are more quickly involved in the work of the body.

Next, it is customary to deal with cleansing the body. Shower, washing, various cleansing techniques, shatkarmas , etc.

If you are not sick and have enough time to dry, it is good to take a contrast or cold shower. This will bring the body into good tone, help to temper both the physical body and the spirit, and strengthen the will.

It is recommended to use agnisara kriya or nauli as a good technique that will further improve bowel function, awaken and raise energy tone. Among other things, these techniques help to tighten the abdominal muscles and make the internal organs work more efficiently.


Physical exercise

Nowadays, not all people have physical activity that fully meets the physiological requirements. And this is directly related to the nutrition of the body, because many elements of the body receive nutrients from movement. Muscle contractions help blood flow through the body, and joint movement helps renew joint fluid, which is the source of nutrients for joints.

In addition, the morning charge of vivacity in the form of physical exercises will be beneficial and will increase the tone of the body.

If you have enough time, you can take a balanced online yoga complex or perform the Surya namaskar practice as a basis , but other physical exercises are also suitable , as long as the approach is comprehensive and involves more muscles in the body.

After physical activity, you need to give yourself a short rest - from 5 to 15 minutes. If shavasana (deep relaxation) is included in the hatha yoga complex, then this will be enough. It is important that this is just a little relaxation, and not a long sleep.



For a normal existence, it is enough for a person to eat 2-3 times a day.

The first meal is recommended between 8:00 and 10:00 am. And the best food in the morning is fruits, berries and their derivatives. For replenishing vitamins and fiber for every day, fruit is the best source. In addition, professional nutritionists recommend including fresh fruit in the mandatory diet of any person, both women and men. Men often neglect them, excluding berries and fruits from their daily diet, which is wrong for a healthy diet and effective life.

After breakfast, a short walk of 15-30 minutes will be positive. If you need to commute to work, you can walk part of the way to help improve the functioning of your digestive system.



The second meal is the main one in terms of the amount of nutrients taken, and in time it should be as close as possible to the zenith of the sun - 12: 00-14: 00. This is the time of the greatest activity and, as a result, the best work of the digestive system.

You can eat more cereals, legumes, dairy products for lunch, depending on your preference. There must be vegetables as a source of micronutrients, fiber and vitamins.


Dinner: The recommended time for a dinner is before 18:00, but in the realities of modern life for most people, this is almost impossible. The main thing is that he is not immediately before bedtime. After eating, 2-3 hours should pass.

Why is it so important? If you load the gastrointestinal tract with food, then during sleep it will be busy digesting them, and the body will not be able to fully rest.

With regular overeating at night, a person will accumulate internal fatigue, stress, discomfort and dissatisfaction. The body will wear out faster, and the mental and emotional background will become unstable.

Based on this, food in the evening should be light and quickly digested. Fresh vegetables are a good option. They are quickly digested, and their use has a good effect on digestion. But there may be other menu options for the day, with a light dinner.


Proper nutrition - Squirrels, Fats, Carbohydrates, Vitamins

Preparation for sleep

After dinner, a short walk in the fresh air is possible. If enough time has passed, it is possible to perform light physical activity in the form of hatha yoga practice. You can also spend time communicating with your family or reading your favorite book, of course, it is important to nourish not only the body, but also other components of a person, but more on that later.

It is also important to cleanse your body before going to bed, wash your face or take a shower, or do some other important procedure.



Sleep is a deep, sometimes even conscious, relaxation, and not a loss of consciousness. And when a person disconnects from brain activity and falls asleep, life continues to seethe in his body. Many organs by their nature go into purification and regeneration modes, but their basic functions are slowed down. The mind is trying to digest the amount of information that a person received in a day. Therefore, before going to bed, it is advisable to be in a calm state.

An average person's sleep lasts from 6 to 8 hours. Just think, a third of a person's life is spent on unconscious relaxation, and if, due to an inadequate lifestyle, sleep is incomplete, it is also not effective for recovery.

That is why whole schools and directions have appeared when a person tries to gain experience during sleep. Yoga nidra, Tibetan dream yoga and a number of modern schools and trends have long been interested in this issue. And a number of psychotherapy techniques often plunge the patient into such states in order to relieve emotional stress or overcome depression.

But it will be problematic to engage in such practices if the body is slagged and fights with poisons inside, and the mind is in constant stress and overload from negative information from the TV.



Water is the source of life. The human body is about 70% water and, in fact, water is the basis of a person. For the normal renewal of fluids, a person needs to consume at least 1.5 liters of water per day. It may not be pure water, but the basis of drinks that are a source of moisture should be pure water without impurities or juice. It is important to understand that bottled water is not always different from the one that flows from the tap. Therefore, you can take control of water purification and filter it yourself. This will get rid of excess fluoride and chlorine, the excess of which is extremely undesirable for the body, as well as remove other substances that may enter the water supply on the way to your glass.

Speaking about water, it is worth mentioning the interesting experiments carried out by the Japanese scientist Masaru Emoto. The essence of the experiment was that water, in a simple way, was "spoken", that is, a certain sample of absolutely pure water was affected by sound, pronouncing words that usually evoke any emotions. And then they studied the structure of the frozen water. The structure, when exposed to words and sounds that evoke positive emotions, was organic and pleasing to the eye. It was based on the correct ideal proportions, built according to the rules of the "golden section". When exposed to negative vibrations, the opposite was true.



But this rule will apply not only to pure distilled water. First, because almost all foods contain some amount of water. And secondly, all substances are subject to vibration to one degree or another. Masaru Emoto's experiment only showed this clearly.

Based on this, one can guess that it is very important with what thoughts the food is prepared and consumed. It is very important not to think about the bad, not to include any violent films, news (news in the modern world shows mostly negative and problematic things).

You can also remember all sorts of traditions and practices: reading a prayer, mantra, praise before eating. Choose a practice for yourself based on your religious preferences, which will help you to concentrate on higher thoughts before eating.

If you do not want to do such actions out loud or the environment does not allow, you can try to do it mentally. Masaru Emoto, by the way, conducted such experiments, and they gave the result.


Food ethics

Here I would like to say a few words not about which hand to hold the fork in, but about what is on this fork. Foods of animal origin will also contain vibrations and emotions. Those experienced by this animal. It’s not hard to guess what a cow might feel when she’s taken to the slaughterhouse and killed. There is little pleasant emotion when a calf is taken away from the same cow in order to put it on sausage and milk it. And modern farms are more like prisons.

To understand how these or those meat products are obtained, you can watch the film "Earthlings", which quite frankly shows what is happening in the animal world under the "tutelage" of man.

Although now you can find dairy products produced on farms, where, according to the owners, the cows graze on pastures, and the calves are not taken from them.



It is very important that food gets into our body thoroughly chewed and moistened with saliva. Because saliva is a specific enzyme involved in digestion, and based on its amount, gastric juice will be proportionally excreted. This means that a hastily swallowed food may simply not be broken down to those components that our body can absorb, and such a meal will be ineffective.

You need to chew until the food turns into an almost liquid state. Homogeneous pieces should not be. There is nothing to chew in the stomach and intestines, and therefore whole pieces will be almost completely evacuated from the body.



It is very important to eat as much as you want, not as much as you want. Below is a small menu for a week with a scheduled amount of nutrients in the diet for the day. And you can see that it is very nutritious and significantly exceeds the necessary norms for a person.

But why is it not enough for us? The main reason for this is that people do not always eat so that the food is completely absorbed. Monotony of food can also contribute to this. That is, the consumption of one noodle for a person will be a potential problem. But the most difficult reason for some people to overcome is habit.



Some people often have problems that they cannot refuse a product. For example, a person may love sweets and eat delicious, sweet cakes every day.

Such a person can fully understand that he does not need such an amount of carbohydrates, that this product may contain any harmful components and artificial additives, and he will not even be stopped by the excess weight with which he has been struggling for a long time. And this happens due to the fact that a person may have food addiction. It is not as problematic as alcoholic or narcotic, but many more people suffer from it, and it is not so easy to get rid of it.

It is easy to say, "Yes, I can stop eating this at any time," but it is much more difficult to take a break for at least 2-3 weeks. If you don’t believe, try this experiment on yourself, and you’ll be convinced that the mind will look for a huge number of excuses why you can break your given word to yourself.

This applies not only to sweets. For example, many people consume large amounts of protein foods that have a similar effect.

But there are no insurmountable obstacles. Everyone can change their lives. To do this, you need will, awareness and a desire to make yourself better.


Fasting, fasting

Speaking about proper nutrition, it is worth mentioning such a thing as fasting. Although this topic relates more to cleansing techniques, it is very important to consider it for anyone who wants to change their lifestyle and get the maximum effect from a healthy diet.

In many traditions, there are days or entire periods when a person partially or completely restricts himself in the use of food. Fasts, uposathas, ekadashi. All this was not invented out of boredom and not as any kind of religious holiday.

People have noticed that fasting is very good for people. Strengthens immunity, helps to cleanse from toxins, strengthens health.

This happens due to the fact that the body does not need to spend energy on digesting food, and it throws all its resources on solving accumulated problems, transferring the body, so to speak, to a mode of energy saving.

There are all sorts of mild fasting options, when a person takes decoctions of herbs and honey instead of regular food. Also a very good juice fast. Juice is a very concentrated source of nutrients, and therefore may not actually starve.

But this kind of technique, especially for a long period, should be undertaken in the absence of contraindications, only after carefully studying the issue and consulting with competent people.

Summing up, I would like to summarize that nutrition is a very important and integral part of the life of any person. Therefore, it is important that any person approaches this issue seriously and consciously. Of course, it will vary based on your lifestyle, because it is very difficult to combine a healthy diet with addictions and an inadequate life. Therefore, try to take a comprehensive approach to this issue, concentrating your attention not only on what is on your plate, but also on what surrounds you and how you live. You may want to make changes in these areas of being.

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