What we need to get to the healthy food required for our bodies

What we need to get to the healthy food required for our bodies

What we need to get to the healthy food required for our bodies

 Healthy food means eating foods rich in nutrients in the right amounts of all food groups, and healthy food should not only take for weight loss but as a lifestyle. Eating healthy food and exercising will reduce the risk of disease, and reach and maintain the ideal weight
 Healthy food that the individual recommended to eat that will provide him with food, the energy he needs, keep him healthy, and make him feel better, including carbohydrates, proteins, fats, vitamins, minerals, and water
The amount of calories a person needs per day each person needs different calories from other people. Generally, these calories vary depending on the age, gender, weight, and physical activity of the person. Calories vary even when two people match age, This is because the rate of metabolism varies from body to body

Healthy food and calories

The amount of calories a person needs per day each person needs different calories from other people. Generally, these calories vary depending on the age, gender, weight, and physical activity of the person. Calories vary even when two people match age, This is because the rate of metabolism varies from body to body

If a person wants to lose a few kilograms of weight, reducing the equivalent of 500 calories per day of intake leads to the loss of half a kilogram of weight within a week
 Moreover, researchers believe that the process of losing weight is a slow process and needs patience, so it is advisable to work with a nutritionist to find a healthy plan of food to lose weight or increase it

Ingredients healthy food

 Healthy food consists of different foods from the five major food groups in appropriate quantities, including:

Whole grains:

Such as bread, pasta, and grains so that these seeds include seeds and bran

For healthy food, you must: Fruits and vegetables:

 Fruits and vegetables are rich in fiber, minerals, and vitamins, and vegetables and fruits of different colors provide the body with different nutrients.
 The American Heart Association recommends consuming 8 or more fruits and vegetables a day, equivalent to about 4.5 cups a day for an average person consuming about 2000 Calories, and juices are part of this food group, but eating whole grains of fruits and vegetables better
 so that the fiber is not lost, and the tests proved that eating fruits and vegetables can protect the person from heart disease and diabetes type II, Addition to cancer. Protein: Protein is a key element of tissue repair in the body, and many high-protein healthy foods contain high levels of minerals such as iron, magnesium, and zinc. The sources of protein are meat, fish, eggs, beans, nuts, and soybeans. Protein sources are not the only animal, but there are plant sources rich in protein
What we need to get to the healthy food required for our bodies

For healthy food, you must: 

Dairy products

 It recommended that a person's healthy food contains calcium for its importance in building bones and teeth, and dairy products are rich sources, such as cheese, milk, and milk.

Fat:

Fat is an important component of brain health and energy supply in addition to its role in the absorption of some vitamins and is important for skin, hair, and health of the joints, saturated fats found in fatty meat
and fried foods, and should not ignore the fact that the frequent eating of foods that Containing saturated fat leads to heart disease, while unsaturated fats help reduce the cholesterol in the blood, and foods high in unsaturated fats:

Avocados and oily fish

 WHO recommends that healthy fats do not account for more than 30 percent of total calories?

For healthy food, you must:

Sugars

 Sugars are naturally found in some foods, such as fruits, or can add as sweeteners. A lot of sugar can lead to weight gain, heart problems, blood sugar imbalance, and other diseases, so the American Heart Association recommends reducing sugar added to 6 teaspoons daily or less for women, and 9 teaspoons per day for men

Tips for healthy food

 For better health and healthy eating, follow these tips:
 It recommended eating healthy foods of different varieties, by selecting healthy food from the main food groups. It also recommended choosing healthy food and avoiding processed foods.
 Fresh foods guarantee the person optimum nutritional value with the least amount of additives, which are rich in nutritional value, minerals and vitamins, the treatment, is poor in nutritional value and energy-rich and unhealthy additives such as fats and sugar, preservatives and dyes, as well as processing and manufacturing that destroy the nutritional value of food
So excessive consumption of processed foods Can increase the risk of heart disease and diabetes
 Eat a healthy amount of food recommended for the person's age, gender and physical activity
Reading food labels that contain information about food, comparing food products and choosing a healthy food
 Labels contain nutritional facts about the product and its nutritional value, and by reading, people can improve their choices
 Minimize drinking and eating foods and beverages that contain high calories
It is recommended to take sugars from their natural sources such as fruits, as well as dairy products contain lactose and a form of sugar, and recommends the replacement of cakes and cookies with fruit and reduce the sugar added to beverages As much as possible, and reduce the consumption of spices and soft drinks
What we need to get to the healthy food required for our bodies

For healthy food, you must:

 The replacement of animal fat with saturated fats in the system is a healthy food with unsaturated fats in oily fish and nuts. These fats are healthier if eaten moderately. To reduce the number of unhealthy fats in the diet, it recommended choose low-fat meats, Meat, and chicken without skin, roast or broil meat instead of fried, and it recommended using vegetable oils instead of animal fats

 Eat a dish that divides food rations to help the person eat the right amount of each food group in a healthy meal
 Minimize sodium by reducing the salts that increase blood pressure due to its role in the retention of fluids in the body, increase potassium, which reflects the harmful effects of salts on the body
 In addition, found in bananas, tuna and gourd, but many in the body lead to irregular in the beats Therefore, it is not advisable to take potassium as a food meal and to limit sodium intake, and it recommended reducing the intake of processed foods, which usually added to the salts during the manufacturing process. To add a taste to the food it is recommended to replace the salt with herbs;, And a few salt spices like yellow mustard
 Calcium, vitamin D and attention to the levels of these two elements, where calcium is a critical food component to maintain the health of the skeleton, and vitamin D vitamin is important to absorb calcium

Moreover, the sources of calcium are dairy products, soybeans, green cabbage, it is important to expose the skin to the sun every day to help maintain the levels of calcium and vitamin D.

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