Publié par happy-diet jeudi 8 avril 2010

Balanced nutrition -

Of nutrition to suit the individual in terms of quantity (calories) and quality of the basic elements of food), and healthy nutrition are entitled as follows:
- Growth and select the cells (demolition and construction)
- Energy and heat
- Prevention and protection from disease z (immunity)

The basic elements of good food
Basic food items are those essential food items for the continuation of human life and maintain good health and disease prevention.

These nutrients are:

: Nutrient-energy II: nutrients assistance
On the organization and functions of the body
* Food * Alkrbohidranip vitamins and fiber
* Food * protein salts and minerals
* Fatty foods * water

. Nutrients in a power-generating - Food Alkrbohedraiip: They are starchy and sugary, and constituted the mainstay of food among all peoples in the world,
It is rich in energy and the heat gives the body where it needs an active and vital
And heat, and materials are Alkrbohidranip about (85%) of the total per capita intake
From the daily diet ... And gives each one gram of material Alkrbohidranip (4) Prices
* Carbohydrates useful ... That are digested or the digestive system and can be absorbed
And benefit from, are found in starchy foods and sugars.

* Carbohydrates useless ... Is difficult to digest and absorption does not benefit the body,
Found in fiber, such as Alceleoz

* Food sources of carbohydrates

Farinaceous products ... Such as bread, pasta, rice, wheat and potatoes
Sugars ... Natural honey, sugar, sweets and sugars and sugar cane

B - protein substances:
The most important food in the building of tissues and cells, regenerative, and constitute approximately protein (10% to 12%) of the total per capita Algmaoualeomi
And gives each one gram (4) calories, protein and enters in the composition of the various enzymes and hormones and digestive juices.
* Food sources of protein ... There are two types of protein which
• animal protein ... Such as meat, fish, poultry, cheese, milk and eggs
• vegetable protein ..... Kalpcol, lentils, beans, cowpeas, soybeans, wheat, barley and maize

C - fatty substances: fat of basic foodstuffs and essential for the body, provide the body with energy
Necessary for the activity and movement, prevention, and constitute about fat (30%) of the total
Daily diet of the individual and gives each gram of fat around (9) calories
* Estimation of consumption of fat in the diet (30%) of the total daily diet distributed
As follows:
• 10% animal fat
• 10% saturated vegetable fats
• 10% unsaturated vegetable fats
* Food sources of fat:
• animal source: animal fat, meat, eggs, butter, milk and cheese
• Plant Source: Vegetable oils - olive oil - corn oil - sunflower - sesame oil - soybean oil - linen.
* Nutrients to help regulate the functions of a body - vitamins and fiber: All vitamins pure product of energy in the body, but facilitates
Use basic elements of food-energy, vitamins and accused of doing in the building
The main parts of the body and I participate in the organization building the body. And vitamins are two types, namely:
I: vitamins that dissolve in fat, such as vitamin A, D, H, K
II: vitamins that dissolve in water such as Only by securing the B, G, P

Second: food sources of vitamins:

A - milk and its products, eggs, meat, fish, legumes, fresh fruits and vegetables, oil, fish and peanuts.

B - salts and minerals ...
Mineral component is very necessary and important to the human body and can not be dispensed with, and there are the Union in the form of salts such as sodium, such as the Federation of iron with hemoglobin and with sulfur protein, and there are (18) Type of mineral salts.
• Kalomlah food sources and minerals ...
Fish, meat, milk, cheese, eggs, crumbs, vegetables and fresh fruits
Soybeans and lentils.

T - water ... Water the most important nutrients, and can not be dispensed from the water, where he was a continuation of the life.
• Water is essential in the composition of tissue and perform vital functions
• It is very important to be compensated, which make him lose a body of water constantly until the rights not affected by drought and exposure to other diseases

Sources .....
Natural water and determine the quantity and the needs of water rights by
Physical effort and season to another, and does not contain water on the calories.
• foods that help in the incidence of disease Alasrmthel: - heart disease and vascular
- Cholesterol level
- Obesity
- Blood pressure
- Diabetes
- Cancer

1 - Excessive intake of fat, meat and grease
2 - foods that contain acids and cholesterol
3 - Excessive consumption of salt (sodium)
4 - Excessive consumption of sugar (desserts - sugar)
5 - canned
6 - cola
7 - Cocoa
8 - Coffee
9 - Fast food
10 - fast food

• foods that help in the prevention of disease age
- Fresh food (vegetables, fruits, fish and legumes)
- Foods containing fiber
- Fresh food legumes (lentils - say - cowpeas - livestock)
- Consumption of natural water
- (Apple + Rob skimmed)
- Herbs, especially marine

• The effect of nutrition and to engage in sports daily on each of:
A - heart ... Increase the size of the heart muscle (increased strength and flexibility of the heart muscle)
- Increase blood flow to all parts of the body
- Maintaining the rhythm (regularity)
- The lowering of heart rate
- Increasing the network side of the capillaries in the heart
- Reducing the amount of accumulation of cholesterol in the heart and blood vessels

B - ...- blood vessels to maintain the rubber of the blood vessels and arteries

- Disposal of sediments that occur during the metabolism (oxidation)

- Maintaining the cleanliness of the arteries
- Reduce the incidence of arterial sclerosis and arterial blockage

C - Cholesterol ...- increase the rate of beneficial cholesterol (HDL)

- Reduce the rate of LDL cholesterol (LDL)
- Maintaining the overall rate of cholesterol in the body
- Maintaining the ratio between LDL cholesterol and cholesterol beneficial

D - high blood pressure ....- maintain normal rates of blood pressure

- Maintaining the flexibility and rubber arteries
- Conservation of sediment (sugar - fat - oxidation)
- Work on widening of the arteries and blood vessels
- Work to control the rhythm of the circulatory system (organization). E - diabetes ....
- Work to raise the pancreas to secrete the hormone insulin
- Work to raise the sensitivity of the hormone insulin
- Work on the speed of the flow of insulin to all the cells of the body especially the brain - burning sugars (energy) surplus in the body

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