2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
To observe complete nutrition means following a balanced diet that provides a variety of nutrients. These include amino acids. They are contained in proteins, vitamins and minerals.
Food is a source of substances that give us the energy the body needs - proteins, carbohydrates and fats. From foods of plant origin come biologically active compounds that are crucial for human health.
Complete nutrition requires consumption of a variety of foods. This can be easily obtained by including foods from different food groups in the diet. It is appropriate to provide a variety of foods for each day and alternate them. Some basic rules for proper nutrition include:
1. Semi-prepared foods as well as canned foods should be avoided. They contain a lot of preservatives and salt. The body needs foods rich in vitamins, minerals and cellulose. Such are fresh fruits, vegetables, fresh meat.
2. For complete nutrition it is good to increase the consumption of legumes and wholemeal bread. They should give 50 to 70% of calories a day.
3. It is good to eat about half a kilo of fresh salads - fruit and vegetables a day. Fruits and vegetables will provide the vitamins, amino acids that are needed, and will protect the body from the action of free radicals.
4. You need to reduce the amount of saturated fat for healthy diet. They should provide a maximum of 30% of the calories for the day. For men, this means 75 grams per day, for them this amount is many times more. Cooking is good with olive oil.
5. It is good to reduce the amount of red meat, 1-2 servings per week. Vegetarian dishes can successfully replace meat. Okra and beans are rich in protein.
6. You need to eat more fish and seafood. Fish, especially oily fish, has a good effect on cholesterol, as it is rich in minerals and proteins.
7. Increased consumption of nuts and seeds will have a good effect on the body and will provide you healthy diet. The rule is that 30 grams of nuts and seeds a day are an excellent choice that provides the necessary fatty acids to regulate cholesterol.
8. The amount of sugar should be kept to a minimum. Sugar is absorbed very quickly and raises blood sugar, which increases the risk of diabetes and atherosclerosis.
9. Salt is harmful and should also be consumed in limited quantities. This avoids high blood pressure and coronary heart disease. Herbs, hot spices and lemon juice can be used to flavor food.
10. In the absence of certain vitamins and minerals, they can be supplemented with food supplements, which, however, can not completely replace complete nutrition.
Remember how important it is for the body to drink water. And walks in the fresh air improve digestion.
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