AWARENESS OF HEALTH

      AWARENESS OF HEALTH

Physical activity and proper nutrition are important conditions for a healthy lifestyle. In addition to a sedentary lifestyle and lack of physical activity, unhealthy nutrition is a risk factor for many diseases. People who do not lead a physically active lifestyle should pay special attention to their diet. A balanced diet is very important. Thus, a diet rich in low-fat, protein and whole grain products is enough to get the necessary amount of energy per day. 

Fruits and vegetables are very important in the diet of people who lead a sedentary lifestyle, especially in the office. These foods are high in vitamins and minerals and low in calories. Also, most fruits and vegetables are rich in fiber, which gives a feeling of satiety. Note that 150-300 grams of fruits and vegetables is considered a serving. It is recommended for an adult to consume 2-4 servings of fruits and 3-5 servings of vegetables per day. The protein the body needs can be obtained from chicken, turkey, seafood and lean beef. Grilling and steaming is the healthiest way to cook meat products. Note that seafood, in addition to protein, also contains essential fatty acids. It also helps lower cholesterol levels by increasing high-density lipoproteins in the blood.

Adding low-fat or low-fat yogurt to your diet, as well as other dairy products that improve digestion, is also the right choice to get the necessary vitamins and minerals. Consumption of 2-3 servings of milk and dairy products daily is very useful. The share of milk or yogurt in the diet is 230-250 grams, cheese 50-60 grams, etc. should make up. It is advisable to reduce the intake of carbohydrates and sugar in the diet. Especially white flour bread, pasta, rice, cake, biscuits, etc. It is necessary to avoid the consumption of such products. It should be noted that the share of cereals in the daily diet varies according to an individual's age, working conditions and energy needs.

Water assumes a significant part in the human body.Thus, water is involved in the process of metabolism, regulation of body temperature, maintenance of normal osmotic pressure and electrolyte balance. Water also helps maintain optimal moisture levels in the blood, bones and brain. The World Health Organization (WHO) recommends 2 liters of water per day for adults weighing 60 kg and 1 liter for children weighing 10 kg. The US Medical Institute recommends that pregnant and lactating women consume an additional 0.3 l / day and 1.1 l / day of water.

The total daily energy requirement is 2100 kcal for sedentary women and 2500 kcal for men.