Healthy food
Healthy food is defined as eating for different types of foods, which provide the body with nutrients needed to maintain health, good feeling, and energy. Good nutrition is important for all groups, including carbohydrates, proteins, fats, minerals, vitamins, and water.
Benefits of Healthy Food
Cardiovascular health
A healthy diet helps keep your heart healthy. Eating certain types of foods may increase your risk of heart disease. Knowing what foods to avoid and those that should be increased in your diet is important to maintain. On heart health. For example, whole grains are an important source of fiber and other nutrients that help regulate blood pressure and heart health in general. Reducing the amount of saturated fats (Saturated Fats) and trans fats is important for lowering the cholesterol level in the blood, thus reducing the risk of coronary artery disease and heart attack Stroke, because high blood cholesterol can cause plaque formation in the arteries, leading to infection. In addition, increased intake of vegetables and fruits helps reduce the intake of high-fat foods, As a These vegetables and fruits contain substances found in plants that help prevent cardiovascular disease.
Orthopedic and dental health
A balanced and healthy diet contributes to the building and maintenance of strong bones from an early age. It also helps to exercise and avoid certain risk factors. For example, the body needs sufficient amounts of calcium to strengthen bones, but it also needs the presence of vitamin D in order to absorb calcium in the body. Poor bone health can cause health conditions such as rickets, osteoporosis, and increased risk of bone fractures due to falls in advanced stages of life. Foods that are rich in calcium are: dairy products, leafy vegetables, soybeans, nuts and others. Vitamin D-rich foods are eggs, oily fish such as salmon, sardines and mackerel, and vitamin D-fortified foods are also rich.
Maintain energy levels
A healthy and balanced diet is considered the best way to conserve energy and avoid feeling tired. For example, breakfast helps to enhance the feeling of energy during the day, and eating meals during fixed periods of time helps the body to guess the time of the next meal and thus regulate the feeling of hunger and maintain a constant level of energy.
Carbohydrates, or so-called starches, are an important source of energy. They help maintain energy levels in the body. If complex carbohydrates, such as those containing high fiber, are consumed, foods rich in simple carbohydrates, such as sugars, At once, this energy can disappear at the same speed, causing many health problems.
Although carbohydrates are the most important source of energy in the body, the body may also use fats (fats) and proteins (Protiens) to get energy, too, when carbohydrates are depleted in the body, and it is worth noting that proteins and fats need a period And the introduction of foods containing proteins such as chicken, fish, etc., as well as moderate amounts of monounsaturated fats (polyunsaturated fats) such as nuts, avocados, seeds, etc. Ra is important for a healthy diet and energy product.
Memory and brain health
The brain needs about 20% of the person’s total daily energy, so its work is heavily influenced by the foods that are consumed. The brain needs glucose to support its cellular activities and to supply Neurons through a stream the blood. Some studies point to the effect of foods eaten during a person’s life on the structure and function of the brain. For example, foods rich in omega-3 fatty acids, such as fish, provide the brain with structural materials that help preserve neurons, Omega-3 fatty acids are also essential for the transmission of information between brain cells. In contrast, foods rich in sugars and saturated fats stimulate the process of oxidation within cells, causing damage to cellular membranes.
Fitness and prevention of obesity
Improving eating habits and eating healthy foods is one of the most important factors to gain healthy weight. These include eating lots of vegetables and fruits, whole grains, low-fat meats, low-fat dairy products, and reducing sugars. But the important thing is to deal with them moderately.
The way to get healthy food
Healthy and balanced food can be obtained by following these steps:
- Eat at least five servings of vegetables and fruits daily: More than one-third of the daily diet must be made up of vegetables and fruits, and can be eaten either freshly, canned, or dried, or drunk. However, it is important not to exceed the amount of fruit in the form of juices of 150 milliliters per day.
- Dieting on starchy carbohydrates: (Starchy carbohydrates) and the selection of whole grains (Wholegrain) where possible. More than one-third of the food must be composed of starchy carbohydrates. Starches are a good source of energy and contain a variety of nutrients. Choose foods that contain a large amount of fiber such as brown rice, Wholewheat Pasta pasta, and keep the potato peel and not remove it, and eat white bread that contains quantities Large fiber.
- Eat some dairy products or alternatives, and choose low-fat and low-sugar types: Milk, cheese, milk, and other important sources of proteins, calcium, and some vitamins are considered. Milk and dairy products made from soybeans are also substitutes for milk and dairy products.
- Eat beans, fish, eggs, meat, and other sources of proteins: These foods, in addition to being an important source of proteins, are also a source of minerals and vitamins. Classes and peas are a good alternative to meat because they are rich in protein, fiber and contain a small amount of fat. Two fish are preferred each week, and at least one of them should be Oily Fish.
- Selection of unsaturated oils in small quantities: All types of oils contain large amounts of energy, so they should be treated moderately, but unsaturated fats such as vegetable oils, olive oil, and sunflower oil are healthier than other fats.
- Reduce intake of high-fat foods, salts, and sugar: Such as chocolates, soft drinks, butter, and ice cream.
- Eat plenty of fluids: It is recommended to take 6-8 glasses of water a day.