Have you ever wondered what amount of macronutrients you have to consume to provide enough energy to your body for a day?
How can I maintain a healthy diet and at the same time maintain the line?
If you have ever questioned any of these questions is that you care about your well being, your health and your body. On the other hand you may be wondering what are the macronutrients and how much should I consume for a day, then pay attention, then I will make a brief summary of how to have a healthy diet.
The macronutrients
They are the nutrients that we consume throughout the day to provide energy to our body to be able to exercise our vital functions. We understand as macronutrients: carbohydrates, proteins and fats.
During one day we must contribute between 50-55% of carbohydrates, 15% of proteins and 35% of fats.
Well, now you can ask, how do I know what foods I should eat? or not? What quantities? What are the foods with carbohydrates, proteins and fats?
Carbohydrates
Also known as carbohydrates, carbohydrates or sugars ...
They are one of our main sources of energy, as I have said before we need to contribute 50-55% of these to our body and are the nutrients that provide energy in the fastest way to our body, which is why we require this high percentage of carbohydrates daily.
Foods rich in carbohydrates:
Starch, beans, oats, corn, bananas, rice, potatoes, cereals, barley, nuts, tubers, flours, cookies, bread, pizza, fruit, vegetables,.
Proteins
They are formed by amino acids and play a fundamental role for the organism. They are essential for growth, to maintain the acid-base balance ...
Foods rich in proteins:
They are found mainly in foods of animal origin such as meat, fish, eggs and milk. We can also find them in foods of vegetable origin such as soybeans, legumes and cereals.
Fat
This nutrient is necessary for our body to absorb certain vitamins but in a small amount, not too much. It is also a source of energy.
Fat-rich foods:
Butter, pork fat, margarines, sweets, fried foods, olive oils, sunflower, sesame, sausages, salmon, blue fish, avocado, nuts, pastries, ice cream, pastries, canola, cheese, whole milk, cream, fatty meats .
Fats contain twice the calories as proteins or carbohydrates, to lose weight replace fats by olive oil. An excessive consumption of fats will make you gain weight. Avoid all foods that are fried and battered, drinks with sugars ...
According to WHO (World Health Organization) most people consume too much salt, 9 to 12 grams a day on average, that is, twice more than the maximum recommended intake that are 2 grams per day.
Physical activity is a fundamental role in our health, it is recommended in an adult to practice at least 150 minutes per week of moderate physical activity or 75 minutes per week of intense physical activity, to obtain greater health benefits and lose weight.
The contribution of water is essential for our body, the water supply is recommended from 1.5 liters to 2.5 liters per day.
It is advisable to make 5 meals in a day, distributed as follows:
Breakfast, breakfast mid-morning, lunch, snack and dinner.
At breakfast it is advisable to take a serving of dairy or natural juice and carbohydrates such as bread, for quick energy.
At midmorning and snack you can take one or two pieces of fruit or cereals, dairy or nuts.
The food is the most important of the day, on the plate if we divide it into two equal halves it would have to have half the vegetable dish, one quarter of the dish the lipid ration (meat, fish, egg) and the other quarter of the dish Carbohydrates.
And for dinner a light dinner is recommended, whether it be a plate of broth, vegetables with fish, meals that are easy for digestion.