Eat healthy balanced diet

Eat healthy balanced diet


A balanced and healthy diet is one with a lot of multiple , which coat the seven main food groups in adequate proportion this is reflected in the balanced diet

balanced diet that generally provides 50 to 60 calories of energy from carbohydrates 10 to 15 proteins and 20 to 30 fats, this is how the total energy requirement of various food groups must be met and also the diet must provide macro-nutrients and other protective substances Like phytochemicals, these phytochemicals are very useful to protect us against various diseases so that we have optimal health so that this knows the balance


you should eat from each of the food groups contained in the food . food groups that are dairy products, vegetables, cereals, fruit pulses you need, if you are not a vegetarian, sugar and fat now, let's move on to The most important part in what proportion should you consume these food groups and of course what Indian foods contribute as healthy choices for these food groups, dairy and cereal contribute 27% each to your balanced diet.

Basic food group where foods are grouped into categories according to the type of nutrients they supply, therefore, according to the type of nutrients they supply, they are divided into three groups and this classification is based on the physiological role played by each group of food in our body, therefore, according to this, the physiological role and functions that the body plays in food are divided into foods that provide energy, which include various foods such as cereals, fats and oils, sugar and processed products after all this.

Now it only energizes the body, the next classification according to its physiological function is the strength of bodybuilding that includes legumes, nuts, oil-seeds, milk and dairy products, meat, fish, poultry and products derived from this force, so when we say that the Bodybuilding food is necessary for the growth of an individual duo or for tissue repair or for wound healing and tissue maintenance, the third classification of t The basic food gr The oups are the protective foot that includes our fruits and vegetables that mainly supply vitamins and minerals, these are not rich in proteins or carbohydrate fats, but altogether they are rich in vitamins and minerals, so they have a protective action against diseases.

Seven food groups like cereals and grains that supply energy and protein and these are the other nutrients that are supplied by these grains and cereal products if you have invisible fat, so the fat requirement for our body comes from visible fat, which is the true oil. or fat that we add to food and each food has a quantity of fat called invisible fat and contains vitamins of the complex b, iron, calcium and fiber

Pulses and legumes provide protein and energy. You can see the difference in cereals and grains that provide energy and protein, which means that energy is the main nutrient and, along with that, it provides a certain amount of protein, while legumes and legume proteins are the main nutrient and at the same time Over time, over time, it energizes the wells and also contains invisible fat vitamins, iron, calcium and fiber, just like cereals, and the third group is meat and products that are mainly for protein supply, making it rich in fat, riboflavin milk is the main source of riboflavin, calcium, vitamin b12 that is obtained from meat products and fat-soluble vitamins, so the fourth group are fruits and vegetables 

The protective force there, so it provides vitamins, minerals, and fiber. , these are the main nutrients that fruits and vegetables supply, in addition to having invisible fats in very small amounts, minerals and vitamins, and the fifth group are fats and sugars, so these fats and sugars are a nutrient The hat supplies energy and is available in fats, oils and fats present in meat.

Every day at least four servings of fruits and vegetables. They provide important vitamins and minerals that help prevent disease, as well as fiber that can lower cholesterol, keep the intestine healthy and aid digestion.

Seven food  groups


Cereals and legumes
Vegetables 
Fruits 
Lean meats and poultry, fish, eggs, tofu
Nuts and seeds  
Milk and milk products
Fats and oils

Cereals and legumes

Cereals are nutritionally powerful sources of dietary protein, iron, vitamin B complex, vitamin E, carbohydrates, niacin, riboflavin, thiamine, fiber and trace elements important to humans. Cereal soluble bran is also useful in reducing cholesterol levels in the blood. Also called fat burning food and also to prevent cardiovascular disease. It is rich in dietary fiber and can help reduce constipation. Cereals also help prevent cancer, colon disorders, and high blood sugar. When breakfast cereals are combined with milk, they provide protein-rich foods. For babies, iron-fortified cereals are used as premium solid foods.

Cereals receive 75% of calories and 67% of protein intake and are the most important source of food worldwide with 60% of calories and protein consumed provided by cereals.

Vegetables

Vegetables are a big part of a healthy diet and provide plenty of nutrients, such as potassium, fiber, folic acid (folic acid), and vitamins A, E, and C. Options like broccoli, spinach, tomatoes, and garlic provide more. Benefits. , making them a super food.

Vegetables contain powerful antioxidants and dietary fiber, and some nutrients and minerals. It can help reduce low blood pressure and the risk of heart disease and stroke, prevent some types of cancer, decrease the risk of eye and digestive problems, and have a positive effect on blood sugar. which can help keep appetite under control.

Eating vegetables, such as carrots, beets, beans, aubergines, drums, cucumbers, turnip, chow-chow, squash, and green leafy vegetables, can even promote weight loss. Its low glycemic loads prevent spikes in blood sugar that can increase hunger.

Eat a variety of types and colorful products to give your body the nutrient mix it needs. This not only ensures a greater diversity of beneficial chemicals for plants, but also creates eye-catching foods.

Fruits 
Fruits are rich in vitamin A and also help to reduce the dates of the skin aging process. It also helps reduce congestion because the highly featured dietary fiber is rich in iron, potassium, manganese, and the B-vitamin complex. B vitamins help regulate glucose levels, while potassium controls blood pressure. Arterial and helps transmit nerve impulses and prevents muscle cramps, manganese is effective and maintains strong bones, the use of dates reduces the risk of heart attack and is also an easy solution for constipation.The strawberry strawberry contains antioxidants and is a rich source of vitamin C that helps improve the immune system.

It is also found in it abundantly essential to produce DNA and RNA and fight cancer to maintain teeth. Cut the strawberries in half and rub them on your teeth. You will notice a visible difference. It is also a rich source of manganese, potassium, copper, and vitamins.
eat a rooted banana every day. It is highly rich in potassium. Banana is a chemical called the amino acid tryptophan that helps reduce depression. Banana is an important source of carbohydrates, fats, iron, potassium, and phosphorus. The amount of phosphorus found in the banana is very useful. In brain development, this popular food is also a quick and easy remedy for heartburn.
The orange belongs to the citrus family, this juicy fruit contains a powerful vitamin C, helps to make collagen beneficial to keep skin younger, don't consider orange peel a waste because chewing on small pieces of peel helps with bad breath. maintains the acid-base balance in the body and gives you fresh, long-lasting breathing, also maintains the pH level of the mouth and prevents cavities and cavities. Pineapple Pineapple is another amazing fruit with many benefits for the skin, it is beneficial to heal wounds and to heal skin infections caused by injuries, it contains enzymes that help skin elasticity and also make smooth skin a remedy. 
pineapple supports build strong bones and improves the digestion of apples in older years, an apple a day keeps the doctor away, as it is useful as it is useful in curing major diseases such as Alzheimer's and osteoporosis asthma
The grape known as the queen of fruits contains essential vitamins such as vitamin A C and B6, it has some important stored minerals, such as calcium, potassium, iron, phosphorus, selenium and magnesium, a simple home remedy.

Lean meats and poultry, fish, eggs, tofu

This food group is rich in proteins of high biological value and is also a good source of other nutrients, such as iron, zinc, iodine, and vitamins. Foods of animal origin in this group also contain vitamin B12 and some contain omega-3 fats. 
Fish, including oily fish, can be a good source of omega-3 fatty acids. Small amounts of omega-3 fatty acids can also be found in red meat, poultry, and some lean, grass-fed eggs. Regular consumption of fish can help reduce the risk of heart disease, stroke, dementia in older adults, and macular degeneration of the eye.  
Eggs provide a low-cost, easy-to-prepare source of protein and other nutrients.

Nuts and seeds
The brasiles are a great source of the mineral selenium, which we need to produce the active thyroid hormone. Selenium also supports immunity and helps heal wounds. You only need three to four Brazil nuts per day to get all the selenium you need.
Hazelnuts are an incredible source of folic acid, which plays a key role in keeping homo cysteine within normal levels.
Pecans are also rich in antioxidants, which helps prevent plaque formation that causes hardening of the arteries. They are rich in oleic acid, the healthy fat found in olives and avocado. As a good source of vitamin B3, pecans are the perfect choice if you're struggling with fatigue because this vitamin helps us access the energy in our food.
Its superior antioxidant content means that walnuts are helpful in fighting cancer. They're also a good source of heart-friendly monounsaturated fats, and studies show they help reduce the bad form of cholesterol low density lipoprotein.


Milk and milk products

Milk is a highly nutritious fluid formed in the udders of dairy cows, designed to support the newborn calf during its first months of life. A wide variety of food products go crazy for cow's milk, such as cream cheese, butter, and yogurt. dairy products or products are an important part of the nutritional information of modern diet, keep in mind that many dairy products are fortified with vitamins, including DNA milk proteins, milk is a very good quality protein source It can be divided into two categories: Casein and Whey Protein. Most of the proteins in milk are classified as casein, which has a number of health benefits.
Milk contains all the vitamins and minerals necessary to maintain growth and development in the young calf during its first months of life vitamin b12, this essential vitamin is only found in food of animal origin and milk is very rich in calcium milk b12 Not only is it one of the best dietary sources of calcium, but the calcium found in milk is also easily absorbed. Riboflavin, one of the B vitamins, also called vitamin B2, dairy products are the largest source of Reba Flavin in the Western diet. Mineral that plays an essential role in many biological processes Bone health and osteoporosis as a rich source of calcium milk can promote higher bone mineral density.

Fats and oils

In addition to heart-healthy fats, walnuts are a great source of protein, dietary fiber, and a variety of vitamins and minerals. Just consider portion control and choose salt-free forms. A serving of walnuts equals 1 ounce and provides approximately 160 to 180 calories. Enjoy a small handful of nuts instead of fries or other fried snacks.
oils such as olive and canola instead of solid fats (for example, butter). Use oil in salad dressings or to sauté vegetables, seafood, poultry, meat, tofu, and tempeh.

Conclusion
A balanced and healthy diet A balanced diet provides you with all the nutrients to support energy and growth health. The two keys to a balanced and healthy diet are eating the right amount of food for your asset and eating a variety of foods. This is what balanced means. to achieve a balanced diet.

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