Nutrition and Diet

Nutrition is the process of getting the food at the house

Nutrition and Diet


Type of food 

Carbohydrates - 

Carbohydrates are the foods that give us energy and are our primary source of energy. They are easily digested and broken down into glucose, which your body uses to carry out its many functions. The body is 4 calories, 1 gram of carbohydrates that are consumed. 

Carbohydrates are grouped together 

Simple carbohydrates (sugars) and complex carbohydrates (fiber), and starch. 

based on the glycemic index, it was grouped into Low, Medium, and High


Glycemic Index

The glycemic index indicates the measurement of how quickly and how high your blood sugar level changes, and then the carbs. High-glycemic-index, at the same time, the high blood sugar level, and the longer the time that is required in order to get back to normal. A healthy diet, low-glycemic-index foods, which are the best, and this is due to physical activity. Foods with a high glycemic index have been associated with an increased risk for heart disease and diabetes. 

The need for carbohydrates in your diet: 

Carbohydrates should account for 45% - 65% of calories in your diet, which is about 225 g, 325 grams of carbohydrates for those on a 2,000 calorie diet. 

Healthy and Unhealthy fats and Sources of Carbohydrates in the Food we eat: 

It is the most healthful sources of carbohydrates are unprocessed or minimally processed whole grains, fruits, vegetables, and beans. 

These unhealthy fats and sources of carbohydrates include white bread, meals, soft drinks, and other processed and refined foods. These foods, which makes increase body weight, preventing weight loss, and contribute to the development of type ii diabetes, and cardiovascular disease. 



Fats(-OH)

Fats are an essential part of your diet. One of the sources of energy, and are important in relation to fat-soluble vitamins. 

1 gram of fat provides  9 kcal of energy. Foods that are high in fat, produce large amounts of energy.



We see different types of fats.

Saturated fats are usually solid at room temperature, while oils are liquids. 

A high intake of saturated or trans-fatty acids could have negative effects on your health. 

Foods that contain polyunsaturated fats are essential to good health, and public health. One of which is kept, marine products, such as tuna, mackerel, and salmon, as well as the nuts and rapeseed, and linseed oil.



Fiber 

It is the fibrous, indigestible portion of our diet that is important for a healthy digestive system. 

The immune system is a type of carbohydrate. Most of the carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and, on the contrary, passes through the body undigested. Fiber helps to regulate the body's sugar intake, helping to keep hunger and blood sugar under control. 

The fiber should be less than 5% of your daily caloric intake. For children and adults alike, you will need at least 20 to 30 grams of fiber per day for good health, consume 2,000 calories each day. There are two types of fiber, and it's also good for your overall health:

Salt and fiber, which is soluble in water, can help to reduce blood sugar levels and also helps in lowering the level of cholesterol in the blood. 

Insoluble fiber-which does not dissolve in water, can help food move through the digestive system, which, along with the regular, and helping to prevent constipation. 

The minerals-Minerals are non-organic compounds and vital nutrients that are needed in small amounts to maintain good health. Minerals do not provide energy or calories, but take part, and help in the formation of bones and teeth. People have different needs depending on their age, gender, physiological state (e.g., pregnancy), and sometimes health. Some of the minerals are in need of more than the prescribed amount of medication from others, such as calcium, phosphorus, magnesium, sodium, potassium, and chloride. Second, in small quantities, and is sometimes said to be active, such as iron, zinc, iodine, fluoride, selenium, and copper. 



Protein

Protein is formed by combining smaller amino acids. The Protein diet is well known that nutrients provide the body with energy (calories). There are 20 different amino acids used to build proteins. 

All of the tissues and cells contain a protein that is essential for the growth and repair of muscles and other tissues in the body. Hair and nails are mostly made up of protein. You can also make use of the protein in order to produce enzymes, hormones, and other body chemicals. Protein, which are important building blocks for bones, muscles, cartilage, skin, and blood. 

Each gram of protein contains 4 calories. The control of food intake in a specified level of 0.75 g of protein per kilogram of body weight per day for adults. 

Protein sources include meat products (meat, fish, poultry), dairy products (cheese, milk, yogurt, cottage cheese), eggs, tofu, lentils, soy, and milk products. 



Vitamin

Vitamins are organic compounds required in very small quantities in order to maintain normal bodily functions. Vitamins do not provide you with calories, or energy, but they can also help you to keep yourself healthy. 

There are two types of vitamins: 1) water-soluble and 2) fat-soluble. 

Water-soluble vitamins include vitamins B1, B2, B3, B6, B12, C, biotin, and folic acid. They are stored in large quantities in the body of someone who has already been lost through the urine. 

The water-soluble and fat-soluble vitamins play an important role in many chemical processes in the body. The fat-soluble vitamins include vitamins A, D, E, and K, are stored in the body. High levels of fat-soluble vitamins are not recommended because they can cause health problems.



Water

Water-the water does not contain calories and is a source of fat, protein, and carbs. Even though the clean water, no additional nutrients. Water is a nutrient that helps to ensure that every cell in the body is to act as a tool to bring any other food, as 60% of the human body is made up of water. 

Water regulates the body 

Water helps in the digestive system and makes you feel full (and eat less) 

Water prevents muscle fatigue and thirst, 

Water supports the body.

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