To properly organize your meals, you need to consider the degree and intensity of physical exertion. For most adults, the amount of physical activity is mainly determined by the nature of the work - mental or physical. In the context of this article, people who engage in physical work can also be referred to those who actively engage in sports at the amateur or semi-professional level( the nutrition of professional athletes is the subject of a separate conversation, and we will not touch on this topic here).
In people engaged in mental work, motor activity is low. To what unpleasant consequences for health it can lead, you, probably, perfectly know. Reducing muscle tone, obesity and a whole bunch of diseases following it. .. Active muscular work, on the contrary, promotes the correct flow of metabolic processes, improves the work of cardiovascular and( which is especially important for us) digestive systems, increases the activity of digestive juices,improves intestinal motility, reduces the intensity of putrefactive processes in it.
Nutrition of persons of mental work should take these features into account. At small physical exertion it is necessary to limit the caloric content of the diet. But without compromising the balance and nutrition. In the daily diet is recommended to include 100-115g of protein, 80-90g of fats and 300-350g of carbohydrates. At least 50% of consumed proteins should be proteins of animal origin, and it is recommended that at least half of them are milk proteins.25% of fat should account for the share of butter, the rest - vegetable oil and other fats. It is recommended to limit the amount of sugar and sweets to the maximum, so that their share in the total amount of consumed carbohydrates does not exceed 15%.
In the diet of intellectuals should contain enough vitamins, stimulating redox processes( B2, C, P, PP) and have lipotropic effects( choline, inosine, vitamins E, B12, P, folic acid).
Persons with intellectual disabilities are advised to eat 4-5 times a day.
For people engaged in manual labor, the ratio of basic nutrients should be somewhat different: it is necessary to ensure a higher energy consumption of the body. The ratio of proteins, fats and carbohydrates should be 1: 1: 4.The content of animal protein in the diet should not be less than 55% of the total amount of proteins consumed.
Persons with physical labor are recommended 3-4 meals a day. At three meals a breakfast should make 30-35%, a dinner - 40-45% and a supper - 25% of a daily ration.