Nutrition and health: the role of a healthy diet in maintaining the body

Nutrition and health: the role of a healthy diet in maintaining the body

Section 1: Fundamentals of a healthy diet

Healthy diet is not just a diet; This is a comprehensive approach to the choice and consumption of food aimed at maintaining the optimal functioning of the body, preventing diseases and improving the quality of life. It is based on the principles of balance, moderation and diversity, taking into account the individual needs and features of each person.

1. Macronutrients: Life bricks:

   • Proteins (proteins): Squirrels are the main building blocks of the body necessary for growth, tissue restoration, synthesis of enzymes, hormones and antibodies. They consist of amino acids, some of which are indispensable and should come with food.

     • Functions:

       • Construction: the formation of cells, tissues and organs.
       • Regulatory: participation in the synthesis of hormones and enzymes.
       • Transport: transfer of oxygen, nutrients and other molecules.
       • Protective: the formation of antibodies to protect against infections.
       • Energy: a source of energy with insufficient intake of carbohydrates and fats.

     • Sources:

       • Animals: meat (beef, pork, bird), fish, eggs, dairy products.
       • Vegetable: legumes (beans, peas, lentils), soy, nuts, seeds, tofu, film.

     • Recommended daily norm: 0.8 grams of protein per kilogram of body weight for adults. Athletes and people involved in physical labor requires more protein (1.2-1.7 grams per kilogram of body weight).

     • Protein deficiency: It can lead to muscle weakness, fatigue, a decrease in immunity, growth retardation in children and edema.

     • Excess protein: It can overload the kidneys and liver, lead to dehydration and increase the risk of osteoporosis.

   • Carbohydrates: The main source of energy for the body. They break down to glucose, which is used by cells for energy production.

     • Functions:

       • Energy: Ensuring the body with energy to perform all functions.
       • Structural: participation in the construction of cell membranes and other structures.
       • Stocking: transformation of excess glucose into glycogen for storage in the liver and muscles.

     • Types:

       • Simple carbohydrates (sugar): They are quickly absorbed and cause a sharp jump in blood sugar. Contained in fruits, honey, sweets, carbonated drinks.
       • Complex carbohydrates (starch and fiber): Slowly absorbed and provide a prolonged feeling of satiety. Contained in whole grain products, vegetables, legumes.

     • Sources:

       • All -grain products: bread from whole grain flour, brown rice, oatmeal, buckwheat, film.
       • Vegetables: all kinds of vegetables, especially necraceous (broccoli, spinach, cucumbers).
       • Fruits: all types of fruits, but in moderation due to sugar content.
       • Legumes: beans, peas, lentils.

     • Recommended daily norm: 45-65% of the total calorie content of the diet. It is important to give preference to complex carbohydrates and limit the consumption of simple sugars.

     • Carbohydrate deficiency: It can lead to fatigue, weakness, dizziness and a decrease in concentration.

     • Excess carbohydrates: It can lead to weight gain, an increase in blood sugar and an increase in the risk of type 2 diabetes.

   • Fat (lipids): It is necessary for the assimilation of fat -soluble vitamins, the synthesis of hormones, maintaining the structure of cell membranes and protecting internal organs.

     • Functions:

       • Energy: energy source.
       • Structural: participation in the construction of cell membranes.
       • Regulatory: participation in the synthesis of hormones.
       • Protective: protection of internal organs from damage.
       • Transport: transfer of fat -soluble vitamins.

     • Types:

       • Saturated fats: Contained in animal products (meat, dairy products) and some vegetable oils (palm, coconut). Their excessive consumption can increase the level of cholesterol in the blood and increase the risk of cardiovascular diseases.
       • Unsaturated fats: Contained in vegetable oils (olive, sunflower, linseed), nuts, seeds and fish. They are useful for the health of the heart and blood vessels.
         • Mononasized fats: Olive oil, avocados, nuts.
         • Paul -Eathed out fats: Omega-3 and omega-6 fatty acids contained in fish, linen seeds, walnuts.
       • Transjir’s: Contained in processed products (fast food, pastries, margarine). They should be avoided, as they are harmful to health.

     • Sources:

       • Vegetable oils: olive, sunflower, linseed, rapeseed.
       • Nuts: walnuts, almonds, hazelnuts.
       • Seeds: linen seed, chia, pumpkin seeds.
       • Avocado.
       • Fat fish: salmon, sardins, mackerel.

     • Recommended daily norm: 20-35% of the total calorie content of the diet. It is important to give preference to unsaturated fats and limit the consumption of saturated and trans fats.

     • Fat deficit: It can lead to dry skin, hair loss, hormonal balance and a decrease in immunity.

     • Excess fat: It can lead to weight gain, an increase in blood cholesterol and an increase in the risk of cardiovascular diseases.

2. Micronutrients: irreplaceable assistants:

   • Vitamins: Organic substances necessary for the normal functioning of the body. They participate in various biochemical processes, support immunity and protect the cells from damage.

     • Classification:

       • Fatable vitamins (A, D, E, K): Stored in adipose tissue and liver.
       • Water -soluble vitamins (c, group b): Do not accumulate in the body and should come with food daily.

     • Sources: A variety of foods such as fruits, vegetables, cereals, meat, fish and dairy products.

     • Vitamin deficiency: It can lead to various diseases, depending on the lack of specific vitamin. For example, vitamin C deficiency can cause scurvy, and vitamin D deficiency is rickets.

     • Excess of vitamins: It can be toxic, especially when taking high doses of fat -soluble vitamins.

   • Minerals: The inorganic substances necessary to maintain the structure of bones, teeth, nervous system and other tissues. They also participate in the regulation of water balance, muscle activity and other important processes.

     • Basic minerals: Calcium, phosphorus, potassium, sodium, magnesium, iron, zinc, iodine.

     • Sources: A variety of foods such as dairy products, meat, fish, vegetables, fruits and cereals.

     • Mineral deficiency: It can lead to various diseases, depending on the lack of a particular mineral. For example, calcium deficiency can cause osteoporosis, and iron deficiency – anemia.

     • Excess minerals: It can be toxic, especially when taking high doses of some minerals.

3. Water: Source of Life:

   • The water is about 60% of the body weight and is necessary for all vital processes, including the transport of nutrients, regulation of body temperature, waste and maintenance of the normal operation of organs and systems.

   • Recommended daily norm: About 2-2.5 liters of water per day. The need for water can increase with physical activity, hot weather and some diseases.

   • Sources: Water, tea, coffee, juices, fruits and vegetables.

   • Water deficit (dehydration): It can lead to fatigue, headaches, constipation, reducing concentration of attention and a deterioration in the work of the kidneys.

   • Excess water (hyperhydration): It can be dangerous, especially in case of impaired kidney work.

4. Fiber: An important component of a healthy diet:

   • Fiber is undigested dietary fiber, which are found in plant products. It plays an important role in maintaining the health of the digestive system, controlling blood sugar and reducing the risk of cardiovascular diseases.

   • Types:

     • Soluble fiber: Dissolves in water and forms a gel that slows down sugar and reduces blood cholesterol. Contained in oatmeal, legumes, apples and citrus fruits.
     • Insoluble fiber: It does not dissolve in water and increases the volume of the stool, facilitating the passage of food through the intestines and preventing constipation. Contained in whole grain products, vegetables and fruits with a peel.

   • Sources: Whole grain products, vegetables, fruits, legumes, nuts and seeds.

   • Recommended daily norm: 25-30 grams of fiber per day.

   • Fiber deficiency: It can lead to constipation, hemorrhoids, an increased level of cholesterol in the blood and an increase in the risk of type 2 diabetes.

   • Excess fiber: It can cause bloating, gases and violation of the absorption of some minerals.

5. Products that should be limited or excluded:

   • Revised products: Fast food, chips, carbonated drinks, sweets, pastries, semi -finished products. They contain a lot of sugar, salt, fats and artificial additives that are harmful to health.
   • Transjir’s: Contained in margarine, pastries and fried products. They increase blood cholesterol and increase the risk of cardiovascular diseases.
   • Simple sugars: Contained in sweets, carbonated drinks and fruit juices. They cause a sharp jump in blood sugar and can lead to an increase in weight and the development of type 2 diabetes.
   • Salt: Excessive salt consumption can increase blood pressure and increase the risk of cardiovascular diseases.
   • Alcohol: Excessive drinking can damage the liver, heart and brain.

Section 2: The effect of a healthy diet on health

Healthy nutrition has a huge impact on all aspects of health, from physical to mental. It helps to maintain optimal weight, strengthen immunity, improve brain function, reduce the risk of developing chronic diseases and improve the quality of life.

1. Maintaining a healthy weight:

   • Healthy nutrition plays a key role in maintaining a healthy weight. It helps to control the number of calories consumed, provides a feeling of satiety and prevents overeating.
   • Calorie control: The use of more calories than the body consumes, leads to weight gain. Healthy nutrition helps to control the number of calories consumed, giving preference to low -calorie products, such as vegetables, fruits and whole grains.
   • Feeling of satiety: Products rich in fiber, protein and healthy fats provide a prolonged feeling of satiety and prevent overeating.
   • Regular nutrition: Regular nutrition, balanced in macro- and micronutrients, helps maintain a stable blood sugar level and prevents the feeling of hunger, which can lead to overeating.

2. Strengthening immunity:

   • Healthy nutrition provides the body with the necessary vitamins, minerals and antioxidants that strengthen the immune system and protect against infections.
   • Vitamins and minerals: Vitamins C, D, E, zinc, selenium and other micronutrients play an important role in maintaining the immune function.
   • Antioxidants: The antioxidants contained in fruits, vegetables and berries protect cells from damage caused by free radicals, and strengthen immunity.
   • Probiotics: Probiotics contained in sour -milk products support a healthy intestinal microflora, which plays an important role in immune protection.

3. Improving the brain:

   • Healthy nutrition provides the brain with the necessary nutrients that improve cognitive functions, memory and concentration of attention.
   • Omega-3 fatty acids: Omega-3 fatty acids contained in fish, nuts and seeds are important for the health of the brain and improve cognitive functions.
   • Antioxidants: Antioxidants protect the brain from damage caused by free radicals, and improve the memory and concentration of attention.
   • Glucose: Glucose is the main source of energy for the brain. It is important to use complex carbohydrates that provide the gradual intake of glucose into the blood and maintain a stable level of energy in the brain.

4. Reduction of risk of developing chronic diseases:

   • Healthy nutrition reduces the risk of developing many chronic diseases such as cardiovascular diseases, type 2 diabetes, cancer and osteoporosis.
   • Cardiovascular diseases: Healthy diet, rich in unsaturated fats, fiber and antioxidants, reduces blood cholesterol, normalizes blood pressure and strengthens the walls of blood vessels, reducing the risk of developing cardiovascular diseases.
   • Type 2 diabetes: Healthy nutrition, rich in fiber and complex carbohydrates, helps to control the blood sugar and reduces the risk of type 2 diabetes.
   • Cancer: Healthy nutrition, rich in antioxidants and phytochemical substances, protects cells from damage caused by free radicals, and reduces the risk of cancer.
   • Osteoporosis: Healthy diet, rich in calcium and vitamin D, strengthens the bones and reduces the risk of osteoporosis.

5. Improving the quality of life:

   • Healthy nutrition improves the overall state of health, increases the level of energy, improves mood and sleep, and improves the quality of life.
   • Energy: Healthy nutrition provides the body with the necessary nutrients that maintain a high level of energy and prevent fatigue.
   • Mood: Healthy nutrition improves mood and reduces the risk of depression and anxiety.
   • Dream: Healthy diet contributes to healthy sleep and improves sleep quality.

Section 3: Healthy diet at different stages of life

The needs for nutrients change at different stages of life, so it is important to adapt the diet to specific needs.

1. Nutrition during pregnancy and breastfeeding:

   • During pregnancy and breastfeeding, the need for nutrients increases significantly, since the body ensures the growth and development of the child.
   • Folic acid: Folic acid is necessary to prevent defects in the nerve tube in a child. It is recommended to take folic acid until conception and during the first trimester of pregnancy.
   • Iron: Iron is necessary for the formation of hemoglobin, which transfers oxygen to cells. During pregnancy, the need for iron increases, as the blood volume increases.
   • Calcium: Calcium is necessary for the formation of the bones and teeth of the child. During pregnancy and breastfeeding, it is necessary to use a sufficient amount of calcium.
   • Omega-3 fatty acids: Omega-3 fatty acids are important for the development of the brain and vision of the child.
   • Vitamin D: Vitamin D is necessary for the absorption of calcium and maintaining bone health.

2. Nutrition in children and adolescence:

   • In childhood and adolescence, the body is actively growing and developing, so it is important to provide it with a sufficient amount of nutrients.
   • Protein: Protein is necessary for tissue growth and restoration.
   • Calcium: Calcium is necessary for the formation of bones and teeth.
   • Iron: Iron is necessary for the formation of hemoglobin.
   • Vitamins: Vitamins are necessary to maintain immunity and the normal functioning of the body.
   • Important: Limit the consumption of processed products, sweets and carbonated drinks, which can lead to weight gain and the development of chronic diseases.

3. Nutrition in adulthood:

   • In adulthood, it is important to maintain healthy weight, strengthen immunity and reduce the risk of chronic diseases.
   • Protein: Protein is necessary to maintain muscle mass and restore tissues.
   • Fiber: Fiber is necessary to maintain the health of the digestive system and control the level of sugar in the blood.
   • Antioxidants: Antioxidants protect cells from damage caused by free radicals.
   • Important: Adapt the diet to the level of physical activity and individual needs.

4. Power in old age:

   • In old age, it is important to maintain muscle mass, strengthen the bones, maintain cognitive functions and strengthen immunity.
   • Protein: Protein is necessary to maintain muscle mass.
   • Calcium: Calcium is necessary to strengthen bones.
   • Vitamin D: Vitamin D is necessary for the absorption of calcium.
   • Omega-3 fatty acids: Omega-3 fatty acids are important to the health of the brain and heart.
   • Important: Eat easily digestible products and enough liquids.

Section 4: Practical tips on healthy nutrition

The introduction of a healthy diet in everyday life does not require sharp changes. Small, gradual steps can lead to significant improvements in health and well -being.

1. Power planning:

   • Planning for a week in advance helps to make a more conscious choice of products and avoid spontaneous and unhealthy snacks.
   • Compilation of a list of purchases: Making a list of purchases based on the planned menu helps to avoid impulsive purchases of unhealthy products.
   • Cooking at home: Cooking at home allows you to control the ingredients and methods of cooking, making food more healthy.

2. Choosing products:

   • Give preference to whole products: Whole products, such as vegetables, fruits, whole grain products, legumes, nuts and seeds, contain more nutrients and fewer processed ingredients.
   • Read the labels: Read the labels on products to find out the content of sugar, salt, fats and other ingredients.
   • Choose seasonal products: Seasonal products are usually more fresh, tasty and affordable.

3. Methods of preparation:

   • Prefer healthy cooking methods: Baking, cooking, steaming and grill – healthier methods of cooking than frying.
   • Use useful oils: Use olive oil, sunflower oil or rapeseed oil instead of butter or margarine.
   • Limit the addition of salt and sugar: Use herbs, spices and lemon juice to give taste to dishes instead of salt and sugar.

4. Diet:

   • Eat regularly: Eat regularly, do not skip food meals.
   • Breakfast: Breakfast helps to launch metabolism and provides energy for the whole day.
   • Do not overeat: Eat slowly and consciously, listen to the signals of the body about saturation.
   • Avoid snacks: Avoid snacks between meals, especially unhealthy snacks, such as chips, sweets and carbonated drinks.

5. Drinking mode:

   • Drink enough water: Drink enough water during the day.
   • Avoid sweet drinks: Avoid sweet drinks such as carbonated drinks, juices and sweet tea.

Section 5: Myths about a healthy diet

There are many myths about a healthy diet that can confuse and lead to the wrong choice of products and diets.

1. Myth: low -fat products are always better:

   • Reality: low -fat products often contain more sugar and other additives to compensate for the lack of fat. It is important to read the labels and choose products with a low content of both fat and sugar.

2. Myth: carbohydrates – number one enemy:

   • Reality: carbohydrates are the main source of energy for the body. It is important to choose complex carbohydrates, such as whole grain products, vegetables and fruits, and limit the consumption of simple sugars.

3. Myth: you need to eat only organic products:

   • Reality: organic products can be more useful, but they are also more expensive. It is most important to use a sufficient number of vegetables and fruits, regardless of whether they are organic or not.

4. Myth: All diets are effective:

   • Reality: many diets are ineffective and can be harmful to health. It is important to choose balanced diets that meet individual needs and do not exclude important groups of products.

5. Myth: Healthy diet is expensive:

   • Reality: Healthy nutrition can be affordable. It is important to plan food, buy seasonal products, cook food at home and avoid processed products.

Section 6: Healthy nutrition and physical activity

Healthy nutrition and physical activity are two key components of a healthy lifestyle that work synergistic to maintain optimal health and well -being.

1. The relationship of nutrition and physical activity:

   • Energy: Nutrition provides energy for physical activity, and physical activity helps to burn calories and maintain healthy weight.
   • Recovery: Nutrition helps to restore muscles after physical activity.
   • Performance: Healthy nutrition improves physical performance and endurance.

2. Medial nutrition recommendations:

   • Carbohydrates: Carbohydrates are the main source of energy for physical activity. It is important to use a sufficient amount of complex carbohydrates, such as whole grain products, vegetables and fruits.
   • Protein: Protein is necessary to restore muscles after physical activity. It is important to use a sufficient amount of protein, especially after training.
   • Fat: Fats are necessary to maintain energy balance and assimilate fat -soluble vitamins. It is important to use useful fats, such as unsaturated fats contained in fish, nuts and seeds.
   • Water: Water is necessary to maintain hydration during physical activity. It is important to drink enough water before, during and after training.

3. Food to, during and after training:

   • Before training: The use of carbohydrates before training provides energy for physical activity.
   • During training: Water consumption during training helps to maintain hydration.
   • After training: The use of protein and carbohydrates after training helps to restore muscles and replenish glycogen reserves.

Section 7: Healthy nutrition and mental health

The relationship between nutrition and mental health is becoming more and more obvious. Healthy nutrition can have a positive effect on mood, cognitive functions and general mental well -being.

1. The effect of nutrition on the brain:

   • Neurotransmitter: Nutrition affects the synthesis of neurotransmitters, such as serotonin, dopamine and norepinephrine, which play an important role in regulating mood, sleep and appetite.
   • Inflammation: Chronic inflammation can have a negative effect on the brain and mental health. Healthy nutrition, rich in antioxidants, helps to reduce inflammation.
   • Microbiotic intestinal: The intestinal microbiota affects the brain through the axis “intestines-mozg”. Healthy diet, rich in fiber and probiotics, supports a healthy intestinal microflora and can improve mental health.

2. Preparation products:

   • Omega-3 fatty acids: Omega-3 fatty acids contained in fish, nuts and seeds can improve mood and reduce the risk of depression.
   • Fruits and vegetables: Fruits and vegetables rich in antioxidants can protect the brain from damage and improve mood.
   • Triptofan: The triptophanes contained in the turkey, milk and nuts is the precursor of serotonin, neurotransmitter, which plays an important role in the regulation of mood.
   • Probiotics: Probiotics contained in fermented milk products can improve the intestinal microflora and affect the mood through the axis “intestines-mozg”.

3. Products that should be avoided:

   • Revised products: Recycled products rich in sugar, salt and fats can have a negative impact on mood and mental health.
   • Sahar: Excessive sugar consumption can lead to sharp fluctuations in blood sugar, which can cause irritability and anxiety.
   • Caffeine: Excessive caffeine consumption can cause anxiety and sleep disturbance.
   • Alcohol: Alcohol can have a negative effect on the mood and aggravate depression and anxiety.

Section 8: Personalized food

The understanding that there is no universal approach to healthy diet is a key. Individual needs, genetics, lifestyle and state of health play an important role in determining the optimal diet for each person.

1. Genetics and nutrition:

   • Nutrignetics: Nutrigenetics is a science that studies the effect of genetics on the body’s reaction on various nutrients.
   • Individual needs: Genetic factors can affect the absorption of vitamins, minerals and other nutrients, determining individual nutrition needs.

2. Life and nutrition:

   • The level of physical activity: The level of physical activity affects the need for calories, carbohydrates, protein and other nutrients.
   • Work schedule: The work schedule can affect the diet and the choice of products.
   • Cultural factors: Cultural factors can affect preferences in food and the choice of products.

3. Health and food status:

   • Chronic diseases: Chronic diseases, such as diabetes, cardiovascular diseases and cancer, require a special approach to nutrition.
   • Allergies and intolerance: Allergies and intolerance to certain products can limit the choice of products and require special food planning.
   • Food disorders: Food disorders, such as anorexia and bulimia, require comprehensive treatment, which includes psychotherapy and dietological support.

4. Consultation with a nutritionist:

   • Individual power plan: Consultation with a nutritionist can help develop an individual nutrition plan, taking into account genetic factors, lifestyle, health status and individual needs.
   • Education and support: A nutritionist can provide education and support in healthy nutrition, helping to change food habits and achieve their goals.

Section 9: Nutrition and Beauty

Healthy nutrition plays an important role in maintaining the beauty and health of the skin, hair and nails. The nutrients contained in food provide building blocks and energy necessary to maintain their structure and functioning.

1. Nutrition for healthy skin:

   • Antioxidants: Antioxidants contained in fruits, vegetables and berries protect the skin from damage caused by free radicals, and prevent premature aging.
   • Omega-3 fatty acids: Omega-3 fatty acids contained in fish, nuts and seeds support the health of cell membranes and moisturize the skin.
   • Vitamin C: Vitamin C is necessary for the synthesis of collagen, protein, which gives the skin elasticity and elasticity.
   • Zinc: Zinc helps adjust the production of skin fat and prevents acne.
   • Water: Enough water use maintains skin hydration and gives it a healthy look.

2. Nutrition for healthy hair:

   • Protein: Protein is the main building block of hair. It is important to use a sufficient amount of protein to maintain hair health.
   • Iron: Iron deficiency can lead to hair loss.
   • Zinc: Zinc is necessary for the growth and health of hair.
   • Biotin: Biotin (vitamin B7) is necessary for the growth and health of hair.
   • Omega-3 fatty acids: Omega-3 fatty acids contained in fish, nuts and seeds, nourish the hair and make it shiny.

3. Nutrition for healthy nails:

   • Protein: Protein is the main building block of nails. It is important to use a sufficient amount of protein to maintain health health.
   • Biotin: Biotin (vitamin B7) is necessary for the growth and health of nails.
   • Iron: Iron deficiency can lead to fragility and stratification of nails.
   • Zinc: Zinc is necessary for the growth and health of nails.
   • Calcium: Toward