Nutrition and food

Nutrition and food

"Nutrition is the process of absorbing nutrients from the food they eat."

types of nutrition

• carbohydrates -

carbohydrates are energy -supplying nutrients and our main energy source. They are easily digestible and are broken down into glucose with which the body fulfills its numerous functions. The body receives 4 calories per 1 gram of carbohydrates.

carbohydrates are grouped in

simple carbohydrates (sugar), complex carbohydrates (fiber) and strength.

and based on the glycemic index it is grouped in low, medium and high

The glycemic index shows how high and how quickly the blood sugar level changes after eating carbohydrates. The higher the glycemic index, the higher the increase in blood sugar and the longer it takes for it to be normal again. For a healthy diet, it is best to concentrate on food with a low glycemic index, and this also depends on physical work. Foods with a high glycemic index were associated with an increased risk of heart diseases and diabetes.

carbohydrate requirement in our diet:

carbohydrates should make up 45%-65% of the calories in their diet, which corresponds to around 225 g-325 g of carbohydrates for someone with a 2000-calorie diet.

Healthy and unhealthy carbohydrate sources in our food:

The healthiest carbohydrate sources are unprocessed or minimally processed whole grain products, vegetables, fruit and beans.

Havalier carbohydrate sources are white bread, pastries, lemonades and other highly processed or sophisticated foods. These elements contribute to weight gain, impair weight loss and promote diabetes and heart disease.

• fats -

fats are an essential part of the nutrition. One of the energy sources and important in terms of fat -soluble vitamins.

1 gram of fat delivers 37 kJ (9 kcal) energy. Foods that contain a lot of fat provide a lot of energy.

There are different types of fat, including saturated fats and unsaturated fats.

saturated fats are usually solid at room temperature, while unsaturated fats are liquid.

A high absorption of saturated or trans fatty acids can have a negative impact on health.

food with polyunsaturated fats are essential for good health and general health. This is contained in seafish such as tuna, mackerel and salmon as well as nuts and rapeseed and flaxseed oils.

• fiber -

The fibrous indigestible part of our diet, which is essential for the health of the digestive system.

fiber is a kind of carbohydrates. Although most of the carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, but can get through the body undigested. Fiber regulate the body's sugar consumption and keep hunger and blood sugar in chess.

fiber should make up at least 5% of their daily calorie intake. Children and adults need at least 20 to 30 grams of fiber per day for good health and consume 2,000 calories every day. There are fiber in two varieties, both of which are health -promoting:

• Soluble fiber that loosen into water can contribute both to reduce the glucose mirror and to reduce the cholesterol level.

• Insoluble fiber that does not dissolve in water can help to move food through their digestive system, promote regularity and prevent constipation.

• Minerals - Minerals are inorganic substances and essential nutrients that are required in small quantities to stay healthy. Minerals do not give you energy or calories, but are involved and help with the formation of bones and teeth. People have different requirements, depending on age, gender, physiological condition (e.g. pregnancy) and sometimes their state of health. Some minerals are required in larger quantities than others, e.g. B. calcium, phosphorus, magnesium, sodium, potassium and chloride. Others are required in smaller quantities and sometimes referred to as trace elements, e.g. B. iron, zinc, iodine, fluoride, selenium and copper.

protein - Proteins are manufactured by combining smaller amino acids. Proteins in food are known as macronutrients and contribute energy (calories) to the body. There are 20 amino acids used to build proteins.

vitamine - vitamins are organic compounds for support normal physiological function are essential. Vitamins do not give you calories or energy, but help you to stay healthy.

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

water -soluble vitamins include vitamins B1, B2, B3, B6, B12, vitamin C, biotin and folic acid. They are not saved in large quantities in the body, and each extra is lost through their urine.

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

• Water - water contains no calories and is not a source for fat, protein or carbohydrates. Although pure water does not contain any additional nutrients. Water is a nutrient for itself and helps every cell in your body to act properly as a means of transport for other nutrients, since 60 percent of the human body consists of water.

• Water regulates body fluids

• water helps with digestion and fills them up (so that they eat less)

• Water prevents muscle fatigue and drying out

• Water supports the process of kidney to free the body of toxins

In order to meet the recommendations of the Institute of Medicine for water absorption, men should drink about 13 cups of non -alcoholic liquids per day, while women should drink about 9 cups