About healthy diet might also deepen these issues, closely linked:
The nutrients
The food pyramid
The Mediterranean diet
When it comes to healthy eating, it's easy to turn your nose up thinking that involves the complete renunciation of the small pleasures of the table; same fate, if not worse, for "healthy diet" or "balanced diet", associated with melancholy images of people who consume only ... celery stalks. Yet, if you look at the etymology of the word diet, one quickly is not only a matter of food: in fact, diet comes from the greek "Daita" which means "way of life". So do diet or better, choose a balanced diet has to do directly with the quality of life. After all, feed is not just meet the physiological needs of the body, but also enjoy the conviviality of staying at the table together and the taste of food, which have a profound effect on the well-being of body and mind.
For proper nutrition, just follow some simple principles that are widely shared by experts and nutritionists, as those indicated INRAN, the National Institute of Research on Food and Nutrition.
So what are the guidelines for a healthy diet?
1 - Eating whole grains. The consumption of whole grains is important because these are the main source of carbohydrates. In a balanced diet for about 60% of calories should come from carbohydrate-containing foods, fuel our body.
In particular, we derive from cereal glucose that is converted by the body into energy. The sieving of the grains and refining flour instead leads to the loss of important nutrients present in the scrap parts.
2 - Eat plenty of fruits and vegetables. Fruits and vegetables are important for the well being of our body. In a proper power in what quantity? The number "perfect" is the fifth (some researchers even claim 7): 3 servings of vegetables and two of fruit a day (or 4 + 3). Fruits and vegetables make soluble fibers, necessary to reduce the absorption of fats and sugars, and vitamins, minerals and antioxidants.
In addition to fiber, fruits and vegetables make many nutrients such as vitamins, minerals and antioxidants that have a protective action, especially against free radicals, the leaders of the alteration of the structure of cell membranes and DNA.
3 - More legumes. In addition to making fiber legumes are an excellent source of protein.
For this, in a balanced diet and therefore varies, if associated with whole grains (to complete the intake of essential amino acids) are a healthy alternative to red meat.
4 - Water at will. After all we are compounds for about 70% of water, essential for the operation physiological and biochemical reactions: the water is used in the absorption, digestion, transport and use of many substances by the body. Should be drunk 6-8 glasses of water a day, without waiting to be thirsty, because the sensation of thirst is a sign that the dehydration process is already underway.
5 - A little salt. Ingest more salt than they need to our body. More than salt commonly understood, our body needs sodium, an essential component of the extracellular fluid that contributes to cell survival. The body loses every day from 0.1 to 0.6 grams of sodium that should be reinstated with the food; But just the sodium content naturally in foods to satisfy our need for this substance. Instead ingest more sodium than necessary through the salt, thus arriving at an intake of ten times higher than is necessary.
6 - Fats? Few and quality. In a healthy diet, fats should not be banned completely because they are energy stocks, as well as having important functions for the body (for example in the composition of cell membranes and in the formation of hormones). The important thing is to prefer fat quality, ie the unsaturated fats that are present in vegetable oils, in particle in the olive oil, in fish, oil seeds (flax, pumpkin, sunflower, sesame) and dried fruit such as almonds, pine nuts, walnuts and hazelnuts. These fats, in fact, make essential fatty acids, including those of the family of omega-3 (linolenic acid) that have beneficial effects on the heart and circulation. However, in a healthy diet with vegetable fats should not exaggerate with the amount: the limit should be 3 servings a day for dressing fats, for example, 1 tablespoon of oil for each portion.
7 - Beware of sugars. The sugars are nothing more than simple carbohydrates, ie those easily digestible. Provide "energy ready" for our body. Sugars "quick" should constitute 10-15% of daily calorie intake, so if an average diet of an adult is 2000 kcal, the dose of sugar should be around 65 grams per day.
8 - Do not overdo it with alcohol. The alcohol has no function for our body, constitutes only a dose of unnecessary calories that are not even transformed into energy. Why alcohol consumption should be reduced. In a healthy diet the daily limit for an adult man is set to 2 glasses of wine or a beer can rigorously during meals because the presence of food slows the absorption of alcohol.
The wine contains polyphenols and antioxidant derived from grapes; in the same way also the craft beer can enjoy some of the benefits of the malt, owned entirely absent in spirits instead.
9 - Power varies. Proteins, vitamins, carbohydrates, minerals, water. Our body needs all of these substances to work best, but there is no food that contains all of these components in the right proportions. That's why a balanced diet is a varied diet so that we can provide the body with all the nutrients it needs without resorting to supplements.
The nutrients
The food pyramid
The Mediterranean diet
When it comes to healthy eating, it's easy to turn your nose up thinking that involves the complete renunciation of the small pleasures of the table; same fate, if not worse, for "healthy diet" or "balanced diet", associated with melancholy images of people who consume only ... celery stalks. Yet, if you look at the etymology of the word diet, one quickly is not only a matter of food: in fact, diet comes from the greek "Daita" which means "way of life". So do diet or better, choose a balanced diet has to do directly with the quality of life. After all, feed is not just meet the physiological needs of the body, but also enjoy the conviviality of staying at the table together and the taste of food, which have a profound effect on the well-being of body and mind.
For proper nutrition, just follow some simple principles that are widely shared by experts and nutritionists, as those indicated INRAN, the National Institute of Research on Food and Nutrition.
So what are the guidelines for a healthy diet?
1 - Eating whole grains. The consumption of whole grains is important because these are the main source of carbohydrates. In a balanced diet for about 60% of calories should come from carbohydrate-containing foods, fuel our body.
In particular, we derive from cereal glucose that is converted by the body into energy. The sieving of the grains and refining flour instead leads to the loss of important nutrients present in the scrap parts.
2 - Eat plenty of fruits and vegetables. Fruits and vegetables are important for the well being of our body. In a proper power in what quantity? The number "perfect" is the fifth (some researchers even claim 7): 3 servings of vegetables and two of fruit a day (or 4 + 3). Fruits and vegetables make soluble fibers, necessary to reduce the absorption of fats and sugars, and vitamins, minerals and antioxidants.
In addition to fiber, fruits and vegetables make many nutrients such as vitamins, minerals and antioxidants that have a protective action, especially against free radicals, the leaders of the alteration of the structure of cell membranes and DNA.
3 - More legumes. In addition to making fiber legumes are an excellent source of protein.
For this, in a balanced diet and therefore varies, if associated with whole grains (to complete the intake of essential amino acids) are a healthy alternative to red meat.
4 - Water at will. After all we are compounds for about 70% of water, essential for the operation physiological and biochemical reactions: the water is used in the absorption, digestion, transport and use of many substances by the body. Should be drunk 6-8 glasses of water a day, without waiting to be thirsty, because the sensation of thirst is a sign that the dehydration process is already underway.
5 - A little salt. Ingest more salt than they need to our body. More than salt commonly understood, our body needs sodium, an essential component of the extracellular fluid that contributes to cell survival. The body loses every day from 0.1 to 0.6 grams of sodium that should be reinstated with the food; But just the sodium content naturally in foods to satisfy our need for this substance. Instead ingest more sodium than necessary through the salt, thus arriving at an intake of ten times higher than is necessary.
6 - Fats? Few and quality. In a healthy diet, fats should not be banned completely because they are energy stocks, as well as having important functions for the body (for example in the composition of cell membranes and in the formation of hormones). The important thing is to prefer fat quality, ie the unsaturated fats that are present in vegetable oils, in particle in the olive oil, in fish, oil seeds (flax, pumpkin, sunflower, sesame) and dried fruit such as almonds, pine nuts, walnuts and hazelnuts. These fats, in fact, make essential fatty acids, including those of the family of omega-3 (linolenic acid) that have beneficial effects on the heart and circulation. However, in a healthy diet with vegetable fats should not exaggerate with the amount: the limit should be 3 servings a day for dressing fats, for example, 1 tablespoon of oil for each portion.
7 - Beware of sugars. The sugars are nothing more than simple carbohydrates, ie those easily digestible. Provide "energy ready" for our body. Sugars "quick" should constitute 10-15% of daily calorie intake, so if an average diet of an adult is 2000 kcal, the dose of sugar should be around 65 grams per day.
8 - Do not overdo it with alcohol. The alcohol has no function for our body, constitutes only a dose of unnecessary calories that are not even transformed into energy. Why alcohol consumption should be reduced. In a healthy diet the daily limit for an adult man is set to 2 glasses of wine or a beer can rigorously during meals because the presence of food slows the absorption of alcohol.
The wine contains polyphenols and antioxidant derived from grapes; in the same way also the craft beer can enjoy some of the benefits of the malt, owned entirely absent in spirits instead.
9 - Power varies. Proteins, vitamins, carbohydrates, minerals, water. Our body needs all of these substances to work best, but there is no food that contains all of these components in the right proportions. That's why a balanced diet is a varied diet so that we can provide the body with all the nutrients it needs without resorting to supplements.
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