BALANCED DIET

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waht is balanced diet?

A balanced diet is one that gives your body the nutrition it needs to function properly. In order to get truly balanced nutrition, you should obtain the majority of your daily calories from fresh fruits and vegetables, whole grains, and lean proteins.

What makes a balanced diet?

1.Sufficient heat

Muscle growth is to consume energy, not enough heat, it is impossible to ensure normal growth of muscle.

2.Adequate carbohydrates

take of carbohydrates can add glycogen, the supply of energy and prevents muscle training caused by decomposition.

3.Adequate protein

Protein is the muscle constitute the cornerstone and the foundations for muscle growth, so every day adequate intake of quality protein.

4.Maintain proper hormone levels.

Growth hormone, insulin and testosterone on muscle protein synthesis is essential. Through diet and nutritional supplements can regulate hormone levels, stimulate muscle growth.

Nutrient

Purpose of each nutrient

water

Water is the source of life, people's need for water after oxygen, water is necessary to sustain life substance, the body's metabolism, physiological activities are inseparable from the participation of water. An important component of human cells is water, normal adult is about 70% water, about 80% of infant weight is water, their body is 55 percent water. Per kilogram of body weight per day to about 150 ml water demand, the vast majority of breast milk is water, breastfeeding watering should be adjusted. 150 ml can multiply the number of kilograms of body weight obtained water demand, minus ingestion of milk, you will get the amount to be watering.

Protein

Protein is an essential life-sustaining substances. Tissue, organs composed of cells, the main component of the cell structure is a protein. Repair the body's growth, tissue, various enzymes and hormones for regulation of biochemical reactions in viva, antibodies against the disease composition, maintain osmotic pressure, transmission of genetic information, and both proteins at work. Infant rapid growth, protein requirements than adults, the average daily need 2 grams per kilogram of body weight or more. Meat, eggs, milk, beans, rich in high quality protein, is a daily must provide.

fat

Fat is the main nutrient storage and supply of energy. Each gram of fat provides thermal energy is 2 times the same weight of carbohydrate or protein. The body's cell membranes, nerve tissue, hormones constitute all without it. Fat also serves warm insulation; support the protection of internal organs, joints, various organizations; promote fat-soluble vitamin absorption. Baby per kilogram of body weight 4 g fat, animal and plant sources of fat the body are essential, should match available. Daily fat heating should be 20% to 25% of total calories.

Carbohydrates

Carbohydrates provide energy for life activities of key nutrients, is widely found in rice, flour, potatoes, beans, various grains, and is mankind's most important and most economical food. These foods provide daily calories should be 60% to 65% of total calories. Any carbohydrates into the body through biochemical reactions were ultimately broken down into sugar, thus also known as sugars. Except for energy, it also promote the metabolism of other nutrients, and protein, fat binding to proteins, glycerolized, antibodies, enzymes, hormones, cell membranes, nerve tissue, RNA and other substances with important functions of components.

Vitamins

Vitamin plays in maintaining human growth and development and physiological functions important role, can promote enzyme activity or one co enzyme.

Minerals

Minerals is a major component of 96% matter, carbon, hydrogen, oxygen, nitrogen accounts for about people total weight, calcium, phosphorus, potassium, sodium, chloride, magnesium, sulphur accounted for 3.95%, a total of 41 kinds of trace elements compared to other , often mentioned as iron, zinc, copper, selenium, and iodine. Each element has its important and unique and irreplaceable role, among the elements of another closely related links, in the research of child nutrition in this part of the accounting for a large proportion.

Faber

Dietary fibre can be divided into soluble dietary fibre and non-soluble dietary fibre. The former includes part cellulose, pectin and gums, the latter include cellulose, lining. The role of which Apple collagen as a natural macromolecular water-soluble dietary fibre, with a strong adsorption, exclude human "radiations (positively charged substances)", and is an essential nutrient balance factor. It has a unique molecular structure, physiological properties can not be digested by the body directly, which can naturally adsorbed "toxins", "negative nutrition", "heavy metal", "free radicals" and the metabolism of the human body is difficult to self-harmful substances from the body, so as to achieve nutritional balance. Regular consumption of apples may prevent collagen prevention and suppression of cardiovascular disease, gastrointestinal disease, respiratory diseases, metabolic diseases and cancer and other human diseases.

my 3-day balanced diet

DAY 1

breakfast:milk and bread lunch:meat and rice supper: a little vegetables,meat and rice

DAY 2

breakfast:Oatmeal lunch:soup noodles supper:Porridge and vegetable

DAY 3

breakfast:milk and bread lunch: dumplings supper:soup and meat

Evaluate my diet

I think my diet is not good ,i need to eat more vegetables and fruits .