What is a healthy diet?

When you eat a daily diet, there is no clear information about their nutritional value, calories, sodium, or sugar intake and it is said that it is better to eat more protein than flour or that recommended diet found on the Internet is better than consulting a specialist.

In general, it can be said that a healthy diet is what provides the nutrients the body needs to function properly, maintain or restore health, reduce the risk of disease, childbirth, pregnancy, breastfeeding, growth, and proper nutrition. development. To achieve this, it is necessary to eat fruits and vegetables daily, whole grains, whole grains, milk, meat, poultry, and fish and vegetable oils insufficient and varied amounts. When we do this, we say we are eating healthy food.

But how do you know how much each person contributes to the body? Therefore, we must remember that the nutrients in food are divided into two groups: macronutrients, which include fats, carbohydrates, and proteins. and micronutrients that include minerals and vitamins.

Let's look at the first one:

Fat: 

It is one of the most important sources of energy in the body, which when used in sufficient quantities becomes a basic ingredient that helps to grow, develop and maintain good health. Remember that fats can be obtained in three ways: solids (abbreviations), semi-solids (butter or margarine), or liquids (oils). each of them has different effects on metabolism.

Not all oils are good. One such case is trans fats, a type of liquid that is formed when liquid oil is converted into solid fuels, such as margarine or stick oil.

This process is called hydration, in which hydrogen is added to vegetable oils to increase shelf life and flavor stability. Trans fats are found in fats, margarine, vegetable oils, biscuits, sweets, sweets, fried foods, cakes, and processed foods and are in small quantities in milk, dairy products, and other meats.

Regular use leads to an increase in "bad" cholesterol (see box), which increases the risk of heart disease, obesity, diabetes, stroke, respiratory cancer, and certain cancers and, in pregnant women, increases the baby's weight. can affect childbirth. Estimates from the Centers for Disease Control and Prevention estimate that eliminating these fats from the daily diet could prevent about 20,000 cases of heart disease and 7,000 deaths a year.

Carbohydrates: 

The main source of energy for our diet, are fats for daily activities, to maintain body temperature, and to function vital organs. They can be simple and complex.

The first is naturally found in sugarcane, beets, and honey or added to sugar, such as milled products or cakes, while complex carbohydrates are found in foods such as rice, potatoes, cassava, yams, and bananas.

They should be eaten in moderation, as they can cause obesity, obesity, diabetes, and other chronic diseases. while low consumption can cause malnutrition or low weight.

Proteins:

Proteins are responsible for the formation of cells, tissues, and organs, but also for the building of muscle, other hormones, enzymes that carry certain molecules (such as fat) and transmit signals. They are also found in many bodily functions. During puberty, pregnancy, lactation, and recovery from disease, it is necessary to consume protein sources in large quantities.

Protein sources can be of animal origins, such as eggs, fish, milk, lean meat, turkey, and poultry. or vegetable origin such as vegetables (beans, peas, peas, peas), nuts and dried fruits, quinoa, etc.

Micronutrients

The second group contains minerals and vitamins.

Iron: is one of the components of hemoglobin (found in red blood cells) and myoglobin (found in muscles) is responsible for oxygen transport. Iron-rich foods are meat, liver, organic meat, milk, eggs, and vegetarian foods. The combination of iron supplements and the simultaneous use of vitamin C supplements (guava, orange, citrus) greatly enhances its absorption.

Calcium: 

It is found in various body tissues such as nerve cells and blood, fluid between cells, muscles, among others. It is important to keep strong bones and teeth strong, to loosen muscles, tendons, and joints, to remove chemicals and proteins. Sources of calcium that absorb most dairy products such as milk, cheddar, cumin, and yogurt have a significant effect when combined with dietary sources of vitamin D such as liver, fish, or salmon.

Iodine: Essential for thyroid chemicals that regulate the proper functioning of the digestive tract. It is important for the baby’s brain and nervous system and is found in salt-containing iodine and fish-like fish.

Zinc:

 Essential for general development and development, for producing a safe and dynamic framework, for wound repair, and for enhancing flavor and aroma. Protein sources in addition are major sources of zinc: hamburger, chicken and pork, shellfish, milk, cheddar, nuts, and vegetables.

Vitamin A: Keeps the volume of your frame, skin, eyes, and eyes focused, helps to repair the digestive villi and lungs by closing. Its use is related to the prevention of pollution. It is found in a variety of organic foods such as meat, liver, and body parts, in orange and yellow ground foods such as pumpkin, papaya, watermelon, and tomatoes, among others.

Vitamin B complex:

Participates in the processing and synthesis of sugar. Thiamine, riboflavin, niacin, and folic corrosive fall under this circle. The latter option is characterized by its volume and requirements, since there are low levels in the body, red platelets are affected and digestive cells create and become weak. This ingredient should be used in large quantities during pregnancy to avoid problems with the nervous system in the embryo. Raw and dark greens, vegetables such as beans, lentils and peas, and organic products are sources of folate.

L-ascorbic acid: helps in the formation and maintenance of connective tissue (bones, teeth, skin, and muscles), repairs wounds, and can strengthen cells. All leafy foods are major sources of L-ascorbic acid.

Cholesterol: big and dangerous

70% of the cholesterol that flows into our body is made by the liver, another 30% should be provided with food, but high self-esteem is harmful to health. There are 2 types of cholesterol:

HDL Cholesterol: Commonly called high cholesterol, it has a protective effect on heart disease and prevents the increase of LDL cholesterol in the blood.

LDL Cholesterol: Known as bad cholesterol, it hurts

the body as it promotes cardiovascular gambling, leading people to cardiovascular infections, for example, heart failure or stroke.

Respiratory failure.

Hot cholesterol restaurants include egg yolks, beef liver, kidneys, chicken skins, pork, frankfurters, ham, black pudding, fat, chorizo, cream cheddar, sharp cream, mayonnaise