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It does not have to be that difficult: how do you choose the right personal menu? - Walla! health

2021-11-09T10:07:37.680Z


Building a personal menu can be a complex matter and depends on many factors. For example, two almost identical menus can provide a completely different result so it is important to consume the products and quantities accurately and seek the help of experts. Want to find out what works for you? We are here to help


  • health

  • Nutrition and diet

  • Preventive nutrition

It does not have to be that difficult: how do you choose the right personal menu?

Building a personal menu can be a complex matter and depends on many factors.

For example, two almost identical menus can provide a completely different result so it is important to consume the products and quantities accurately and seek the help of experts.

Want to find out what works for you?

We are here to help

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  • menu

  • Yotvata

In collaboration with Yotvata

Tuesday, 09 November 2021, 11:34 Updated: 11:58

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A healthy lifestyle combines training with proper and customized nutrition (Photo: ShutterStock)

Building a personal menu should be tailored to each person, according to his personal needs and in order for him to get the best result for him.



The pillars of the personal menu are:



Purpose:

For example, weight reduction, adjusting the menu to clinical conditions such as diabetes, hypertension, high cholesterol levels, desire to improve body composition or improve physical performance.



Personal preferences and adjustment to the individual lifestyle:

such as preferring two meals a day over four-five, preferring a vegan menu, combining an alcoholic beverage or a meal in restaurants on some days of the week and more options.



Adjust the menu for blood tests:

for example, if there is a fatty liver or low levels of iron.



Adjusting the total calories for the estimated energy expenditure at rest:

a man at rest consumes about 2,200 kcal (according to the RMR test) and women about 1,800 kcal.



For a man who is almost inactive most of the day (the energy requirement is about 2,600 kcal in total), a menu with an energy content of about 1,900-2,000 kcal will allow him to lose weight without feeling relatively hungry, while a menu of 1,400 kcal " L may impair its muscle mass and cause a high feeling of hunger.

(Photo: PR)

Menu adapted to the type and volume of physical activity:

A woman who performs three walking / jogging

exercises

a week needs a total of calories and emphasis on different food components from a man who rides his bike every morning for 60-90 minutes and on weekends rides about three to four more hours on the field or on the road.



One of the issues currently occupying the healthcare community is protein. Consumption of the right amount of protein (depending on age / weight / physical training, etc.) is required to allow a person to maintain muscle mass and help him reduce adipose tissue, while minimizing muscle damage in weight loss processes.



Studies have shown that exercisers need extra protein. The recommended amount is about 1.2-1.6 grams per 1 kg of body weight, while for athletes who want to lose weight while maintaining muscle tissue, the recommended protein intake is 2 grams or more. This amount may contribute to maintaining lean mass (lean mass = weight Body without adipose tissue).



Here are two menus that have been adapted for D., who is in her thirties:



Weight: 90 kg, body fat percentage 44% (fat mass 40 kg, lean mass including bone 50 kg).



D. decided to make a change and reduce The fat mass, while maintaining muscle mass. She started with three walking workouts a week and combined two strength workouts in the gym. Apparently, the two menus offered to her are identical and contain about 1,800 kcal and the nutritional composition is relatively similar, but the difference is in the small details , Which may contribute to maintaining muscle mass and supplying additional nutrients such as magnesium.



In menu A, the

amount of protein is 90 grams (about 1 gram per 1 kg of body weight). In addition, the daily amount of magnesium is about 70% of the daily requirement.



In menu B,

The amount of protein is about 150 grams (about 1.6 grams per 1 kg of body weight), thanks to the use of protein drinks and yogurts that allow you to get a protein with a high biological value and a high amount. To reach magnesium consumption according to the recommended ration.



In conclusion, general lines may provide an answer, but the care, awareness and guidance of professionals will provide a complete and more correct solution.



* The calculations are made according to the first product that appears at each meal.

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Source: walla

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