A healthy and balanced diet -

A healthy and balanced diet -

Nutrition is an individual match in terms of quantity (calories) and the basic elements of food quality ) , and a healthy diet are entitled as follows :

- Growth and select the cells (construction and demolition)

- Energy and heat

- Prevention and protection against diseases Z ( immune )

The basic elements of gastronomy

The basic elements of food are nutrients necessary for the continuation of human life and the preservation of good health and disease prevention.

These nutrients are:

: Support energy nutrients second nutrients

To regulate body functions

* Vitamins and fiber foods * Alkrbuhedranah

* Protein foods salts and minerals *

* Fat * Power Water

 ... Energy nutrients - Alkrbuhedraúah Foods : A substance starch and sugar, and food is one of the pillars in the peoples of the world ,

It is rich in energy and heat when the body what it needs the vigor and vitality

And heat, and are on Alkrbuhedranah article ( 85% ) of the total per capita consumption

Daily diet ... And gives each gram of material Alkrbuhedranah (4 ) Calories

thermal

* Hydrates useful carbon ... This is digested in the digestive tract or are subjected to absorption and

And take advantage of them , found in starchy and sugary .

* Unnecessary carbohydrates ... It is difficult to digest and absorb the body has

There are fiber Alceleoz

* Sources of dietary carbohydrates

Starchy materials ... Such as bread , pasta , rice , wheat and potatoes

Sugars ... Honey and natural sugar , sweets, sugars and sugar cane

B - protein substances :

The construction of the cells and tissues of the most important nutrients regenerators which protein accounts for about ( 10 % to 12 % ) of the total of the individual Algmaoualeoma

Per gram and it gives ( 4 ) calories , and the composition of proteins and enzymes of various hormones and digestive juices .

* Sources of dietary protein ... Two types of proteins that is

• animal protein ... Such as meat , fish, poultry, cheese, milk and eggs

• Vegetable proteins ..... Kalpcol , lentils , beans , cowpeas , soybeans , wheat , barley and maize

C - fat : fat food basic and essential for the body and provide the body with energy

Necessary for the activity and movement , prevention and fats constitute about 30% of total

The daily diet of the person and gives each gram of fat is about 9 calories

* Estimated dietary fat intake (30 %) of the total daily intake distributed

As follows :

• 10% of animal fat

• 10% saturated fats vegetables

• 10% of vegetable fats unsaturated

* Sources of dietary fat :

• Origin of animals: animal fat , meat , eggs, butter , milk and cheese

• Central : vegetable oils - olive oil - corn oil - sunflower - sesame oil - soybean oil - flax .

* The nutrients that help regulate body functions - vitamins and fiber , all vitamins that produce energy in the body, but facilitates

Using the basics of power supply , vitamins and accused of being in the building

. Main parts of the body and assist in regulating vitamin construction of the body are of two types, namely :

I: soluble vitamins such as vitamin A, D , H , K

- Seconds soluble vitamins such as water just to make sure B , G, P

 Second : Food sources of vitamins :

A - milk and dairy products, eggs, meat , fish, legumes, fruits and vegetables, fish oil and peanut .

B - ... salts and minerals The minerals needed by the human body and are important elements salts can not be distributed , and joining it in the form of salts such as sodium , the material of Union iron and sulfur with the hemoglobin-like protein , and not (18) , a type of mineral salts.

• Sources and minerals food Kalomlah ...

Fish, meat , milk , cheese , eggs , breadcrumbs and fresh vegetables and fruits

And soybeans and lentils.

T - water ... Water the most important nutrients , and can not be removed where the water and the persistence of life.

• Water is an essential element in the formation of tissues and perform vital functions

• It is very important that the body compensates for the water continuously until it is lost human exposure to drought and other diseases

Sources ..... Natural water and determine the amount to be human water

Physical and season to season effort and no water in calories.

• Foods that help the disease Alasrmthel : - cardiac and vascular disease

- Cholesterol

- Obesity

- Hypertension

- Diabetes

- Cancer

1 - Excessive consumption of fat , lean and fat

2 - foods containing acids and cholesterol

3 - Excessive intake of salt (sodium)

4 - Excessive consumption of sugar (sweets - sugars)

5 - Canned

6 - cola

7 - Cocoa

8 - Café

9 - Fast Food

10 - Fast Food

• Foods that help in the prevention of the disease was

- Fresh foods (vegetables, fruits , fish and vegetables )

- Foods containing fiber

- Legumes (fresh lenses - for example - cowpea - won )

- Consumption of natural water,

- (Command + skimmed Rob)

- Herbs and private marina

• the impact of nutrition and health sports daily in each :

A - Heart ... Increase the size of the heart muscle ( increase strength and flexibility of the heart muscle)

- Increase the flow of blood to all parts of the body

- To keep pace pulse ( regularity)

- Reduce the rate of heart

- Side of networking increased capillaries in the heart

- Reduce the amount of cholesterol accumulation in the heart and blood vessels

B - vascular ... - Maintaining gum blood vessels and arteries

- Get rid of the plaque that occurs during metabolism (oxidation)

- Maintain cleanliness of the arteries

- Reduce the incidence of arterial sclerosis and arterial occlusion

C - Cholesterol ... - Increase the level of good cholesterol (HDL)

- Reduce cholesterol (LDL )

- Maintain the overall rate of cholesterol in the body

- Maintain the relationship between LDL cholesterol and beneficial

D - Hypertension .... - To maintain normal blood pressure levels

- Keep the softer rubber and arteries

- Conservation of sediment (sugar - fat - oxidation)

- Work on the expansion of the arteries and blood vessels

- Work to control the pace of the circulatory system (organization) AH - . Diabetes ....

- Working to increase the pancreas to secrete the hormone insulin

- Work to increase sensitivity to insulin , a hormone

- Work on the levels of the hormone insulin flow in all cells of the body, especially the brain - burning sugar (energy) in the body of excess