The role of nutrition in maintaining health

The role of nutrition in maintaining health: Encyclopedia of a healthy lifestyle

Chapter 1: Fundamentals of a balanced diet

A balanced diet is a cornerstone of health and longevity. It implies the consumption of various products that provide the body with all the necessary macro- and micronutrients in the correct proportions. The absence or lack of even one important element can lead to serious disorders in the body and the development of various diseases.

1.1 Macronutrients: Energy foundation of life

Macronutrients are nutrients that the body uses in large quantities to obtain energy, construction and restoration of tissues, as well as maintaining normal operation of all systems. These include proteins, fats and carbohydrates.

1.1.1 proteins: Building material of the body

Proteins perform many vital functions. They are a building material for cells, tissues and organs. Proteins are involved in the synthesis of enzymes, hormones, antibodies and other biologically active substances. They are also important for maintaining immunity, nutrient transport and blood pH regulation.

• Springs of protein: Meat (beef, poultry, pork), fish and seafood, eggs, dairy products (milk, cheese, yogurt), legumes (beans, peas, lentils), tofu, nuts and seeds.
• Recommended daily norm: On average, an adult needs 0.8-1 grams of protein per kilogram of body weight. Athletes and people involved in heavy physical labor requires more protein (1.2-2 grams per kilogram of body weight).
• Protein types: Proteins are full -fledged (contain all essential amino acids) and inferior (do not contain all essential amino acids). Continent proteins are found in animal products, and inferior – in products of plant origin. The combination of various plant products (for example, legumes and cereals) allows you to get all the necessary amino acids.
• The consequences of protein deficiency: Fatigue, weakness, reduction of immunity, delayed growth and development in children, edema, hair loss, deterioration of skin and nails.
• The consequences of an excess of protein: The load on the kidneys, the increased level of cholesterol in the blood, an increase in the risk of osteoporosis.

1.1.2 Fat: Energy and cell health

Fat are a concentrated source of energy. They participate in the construction of cell membranes, the synthesis of hormones, the absorption of fat -soluble vitamins (a, d, e, k) and maintaining the normal operation of the nervous system.

• Sources of fat: Vegetable oils (olive, sunflower, corn, linseed), avocados, nuts and seeds, fat fish (salmon, tuna, mackerel), butter, lard, margarine.
• Recommended daily norm: It is recommended that fats make up 20-35% of the total calorie content of the diet. It is important to consume more unsaturated fats (mono-polyunsaturated) and limit the consumption of saturated fats and trans fats.
• Types of fat:
  • Saturated fats: They are mainly contained in animal products (meat, dairy products) and in some vegetable oils (coconut, palm). Eating in excess can increase the level of cholesterol in the blood and increase the risk of developing cardiovascular diseases.
  • Unsaturated fats:
    • Mononasized fats: Contained in olive oil, avocados, nuts. Contribute to a decrease in the level of “bad” cholesterol (LDL) and increase the level of “good” cholesterol (HDL).
    • Paul -Eathed out fats: Contained in vegetable oils (sunflower, corn, linseed), fatty fish, nuts and seeds. Included Omega-3 and Omega-6, which are necessary for the normal functioning of the body, include the irreplaceable fatty acids.
  • Transjir’s: Formed in the process of hydrogenization of vegetable oils. Contained in margarine, pastries, fast food. The use of trans fats is extremely undesirable, since they significantly increase the risk of developing cardiovascular diseases.
• The consequences of fat deficiency: Dryness of the skin, deterioration of hair condition, reduction of immunity, hormonal balance, growth and development in children.
• The consequences of excess fat: Obesity, an increase in blood cholesterol, an increase in the risk of developing cardiovascular diseases, type 2 diabetes and certain types of cancer.

1.1.3 Carbohydrates: the main source of energy

Carbohydrates are the main source of energy for the body. They break down to glucose, which is used by cells to produce energy. Carbohydrates are also necessary for the normal functioning of the brain and nervous system.

• Sources of carbohydrates: Grain products (bread, pasta, rice, oatmeal), fruits, vegetables, legumes, sugar, sweets.
• Recommended daily norm: It is recommended that carbohydrates make up 45-65% of the total calorie content of the diet. It is important to use more complex carbohydrates (whole grains, vegetables, fruits) and limit the consumption of simple carbohydrates (sugar, sweets).
• Types of carbohydrates:
  • Simple carbohydrates (sugar): Contained in fruits, vegetables, honey, sugar, sweets. Quickly absorbed and increase blood sugar.
  • Complex carbohydrates (starch and fiber): Contained in grain products, legumes, vegetables. They are absorbed more slowly and provide the body with energy for a longer period.
  • Fiber: It is not digested in the body, but plays an important role in maintaining the health of the digestive system. It helps to normalize the level of blood sugar, reduce cholesterol, the removal of toxins and maintain a feeling of satiety.
• The consequences of carbohydrate deficiency: Fatigue, weakness, headaches, decreased concentration, constipation.
• The consequences of excess carbohydrates: Obesity, increasing blood sugar, increasing the risk of type 2 diabetes, caries.

1.2 micronutrients: important assistants in maintaining health

Micronutrients are nutrients that the body needs small quantities, but which are necessary for normal functioning. These include vitamins and minerals.

1.2.1 Vitamins: indispensable elements for life

Vitamins are involved in many biochemical processes in the body. They are necessary for growth and development, maintaining immunity, protection against free radicals and normal operation of the nervous system.

• Types of vitamins:
  • Fatable vitamins (A, D, E, K): Dissolve in fats and accumulate in the body.
  • Water -soluble vitamins (c, group b): Dissolve in water and do not accumulate in the body. It is necessary to regularly replenish the reserves of these vitamins.
• Sources of vitamins: Fruits, vegetables, berries, herbs, meat, fish, dairy products, cereals.
• The consequences of vitamin deficiency: They can be diverse and depend on a specific vitamin. General symptoms include fatigue, weakness, reduction of immunity, deterioration in the condition of the skin, hair and nails.
• The consequences of excess vitamins: Can be toxic, especially fat -soluble vitamins.

1.2.2 Minerals: key elements for health

Minerals are involved in the construction of bones and teeth, regulating the water balance, maintaining the normal operation of the nervous system and muscles, as well as in the transfer of oxygen.

• Types of minerals:
  • Macro elements (calcium, phosphorus, magnesium, potassium, sodium, chlorine, sulfur): Necessary in large quantities.
  • Microelements (iron, zinc, copper, manganese, iodine, selenium, fluorine, chrome, molybdenum): Necessary in small quantities.
• Sources of minerals: Fruits, vegetables, berries, herbs, meat, fish, dairy products, cereals, nuts, seeds.
• The consequences of a deficiency of minerals: They can be diverse and depend on a specific mineral. General symptoms include fatigue, weakness, muscle cramps, problems with bones and teeth, and a decrease in immunity.
• The consequences of excess minerals: Can be toxic.

1.3 Water: life -giving force

Water is an important component of the body. It is involved in many processes, including the transport of nutrients, regulation of body temperature, waste and joint lubrication.

• Recommended daily norm: On average, an adult needs 2-2.5 liters of water per day. The need for water can increase with physical exertion, in hot weather or in some diseases.
• Water sources: Drinking water, fruits, vegetables, soups, tea, coffee.
• The consequences of dehydration: Fatigue, headaches, constipation, dry skin, decrease in concentration of attention, deterioration of physical performance.

Chapter 2: Nutrition and specific aspects of health

Food plays a key role in maintaining health and preventing various diseases. Below are aspects where food has the greatest influence.

2.1 Nutrition and cardiovascular system

Proper nutrition is one of the most important factors for the prevention of cardiovascular diseases (SVD), such as coronary heart disease, stroke and arterial hypertension.

• Medial recommendations for heart health:

  • Restriction of saturated fats and trans fats: The use of these fats increases the level of “poor” cholesterol (LDL) in the blood, which contributes to the formation of atherosclerotic plaques in the arteries.
  • Increased consumption of unsaturated fats: Mono- and polyunsaturated fats help to reduce the level of “poor” cholesterol and increase the level of “good” cholesterol (HDL).
  • Increase in fiber consumption: Fiber helps to reduce blood cholesterol and normalization of blood pressure.
  • Salt consumption restriction: Excess salt helps to increase blood pressure.
  • Increase in potassium consumption: Potassium helps reduce blood pressure.
  • Moderate alcohol consumption: Excessive alcohol consumption increases blood pressure and increases the risk of developing cardiovascular diseases.
  • Inclusion in the diet of products rich in antioxidants: Antioxidants protect cells from damage to free radicals, which helps to prevent cardiovascular diseases.

• Products useful for the heart: Fat fish (salmon, tuna, mackerel), nuts, seeds, avocados, olive oil, fruits, vegetables, berries, whole granure products.

2.2 Nutrition and diabetes

Food plays an important role in the prevention and control of type 2 diabetes.

• Diabetes nutrition recommendations:

  • Carbohydrate consumption control: It is important to choose complex carbohydrates with a low glycemic index (GI), which are more slowly absorbed and do not cause a sharp increase in blood sugar.
  • Regular meals: It is recommended to eat food in small portions several times a day to maintain a stable blood sugar.
  • Increase in fiber consumption: Fiber helps to normalize blood sugar.
  • Limiting the consumption of saturated fats and trans fats: These fats increase the risk of developing cardiovascular diseases, which are often found in people with diabetes.
  • Moderate alcohol consumption: Alcohol can affect blood sugar.
  • Maintaining a healthy weight: Obesity is a risk factor in type 2 diabetes.

• Products useful for diabetes: Vegetables, fruits (with low gi), whole grain products, legumes, low -fat meat, fish, poultry.

2.3 Nutrition and digestive system

Proper nutrition is necessary for the health of the digestive system and the prevention of various diseases, such as constipation, diarrhea, irritable intestines (SRK) and inflammatory intestinal diseases (BCC).

• Recommendations for nutrition for the health of the digestive system:

  • Increase in fiber consumption: Fiber helps to normalize the intestinal function and prevents constipation.
  • Sufficient fluid consumption: Water is necessary to maintain the normal consistency of the stool.
  • Regular meals: Regular meals stimulate intestinal motility.
  • Limitation of fatty food consumption: Fatty foods can slow down digestion and cause discomfort.
  • Avoiding products that cause intestinal irritation: Some products (for example, coffee, alcohol, spicy food) can cause intestinal irritation in some people.
  • Probiotic use: Probiotics are useful bacteria that contribute to maintaining a healthy intestinal microflora.

• Products useful for the digestive system: Vegetables, fruits, whole grain products, legumes, dairy products (yogurt, kefir), sauerkraut.

2.4 Nutrition and immune system

Nutrition plays an important role in maintaining a strong immune system and protecting the body from infections.

• Model recommendations to strengthen immunity:

  • Sufficient protein consumption: Protein is necessary for the synthesis of antibodies and other components of the immune system.
  • Sufficient consumption of vitamins and minerals: Vitamins A, C, D, E, zinc, selenium and iron play an important role in maintaining immunity.
  • The use of products rich in antioxidants: Antioxidants protect the cells from damage to free radicals, which helps to strengthen immunity.
  • Maintaining a healthy intestinal microflora: A healthy intestinal microflora plays an important role in maintaining immunity.

• Products useful for the immune system: Fruits, vegetables, berries, greens, citrus fruits, garlic, ginger, mushrooms, dairy products, nuts, seeds.

2.5 power and bone system

Food plays an important role in maintaining bone health and preventing osteoporosis.

• Bone health recommendations:

  • Sufficient calcium consumption: Calcium is the main building material for bones.
  • Sufficient consumption of vitamin D: Vitamin D is necessary for the absorption of calcium.
  • Sufficient protein consumption: Protein is also necessary for bone health.
  • Salt consumption restriction: Excess salt can lead to leaching of calcium from bones.
  • Caffeine consumption restriction: Excessive use of caffeine can also lead to leaching of calcium from bones.

• Products useful for bones: Dairy products (milk, cheese, yogurt), green leafy vegetables, fish (sardins, salmon), calcium products.

2.6 Nutrition and nervous system

Nutrition plays an important role in maintaining the health of the nervous system and cognitive functions.

• Recommendations for nutrition for the health of the nervous system:

  • Sufficient consumption of omega-3 fatty acids: Omega-3 fatty acids are necessary for normal brain function.
  • Sufficient consumption of B vitamins B: B vitamins play an important role in maintaining the health of the nervous system.
  • Sufficient consumption of antioxidants: Antioxidants protect brain cells from damage by free radicals.
  • Moderate caffeine consumption: Caffeine can improve cognitive functions, but excessive use can cause anxiety and insomnia.
  • Limiting sugar consumption and processed products: These products can negatively affect cognitive functions.

• Products useful for the nervous system: Fat fish (salmon, tuna, mackerel), nuts, seeds, avocados, berries, green leafy vegetables.

2.7 Nutrition and oncological diseases

Food plays an important role in the prevention of some types of cancer.

• Meding recommendations for cancer prevention:

  • Increase in fruits and vegetable consumptions: Fruits and vegetables are rich in antioxidants that protect the cells from damage by free radicals.
  • Increase in fiber consumption: Fiber helps to remove toxins from the body.
  • Limiting the consumption of red and processed meat: The use of these products is associated with an increased risk of developing certain types of cancer.
  • Alcohol consumption restriction: Excessive alcohol consumption increases the risk of developing certain types of cancer.
  • Maintaining a healthy weight: Obesity is a risk factor for the development of certain types of cancer.

• Products useful for cancer prevention: Cross -stained vegetables (broccoli, cauliflower, Brussels cabbage), berries, tomatoes, garlic, ginger, turmeric.

Chapter 3: Practical Councils on Healthy Diet

The introduction of healthy food habits in everyday life can be a difficult task. Below are practical tips that will help you make the right choice and maintain a healthy lifestyle.

3.1 Planning

Power planning is a key factor in success in maintaining a healthy lifestyle.

• Compilation of a menu for a week: This allows you to think in advance what you will eat and avoid spontaneous decisions on the purchase of unhealthy products.
• Shopping list: Make a list of purchases based on your menu and adhere to it in the store.
• Cooking in advance: Prepare part of the food in advance (for example, cut vegetables, boil the cereal) on weekends to save time on weekdays.

3.2 correct choice of products

The right choice of products in the store is an important step towards healthy eating.

• Read the labels: Pay attention to the composition of the product, the content of sugar, salt, fats and calorie content.
• Choose whole products: Give preference to whole products (fruits, vegetables, cereals), and not treated.
• Buy seasonal products: Seasonal products are usually more fresh and tasty, as well as more affordable.

3.3 cooking

The cooking method is also important for health.

• Prefer healthy cooking methods: Baking, cooking, a couple of preparation is preferable to frying.
• Use less oil: Use less oil when cooking.
• Limit the addition of salt and sugar: Use spices and herbs to give taste to dishes.

3.4 Proper nutrition outside the house

Food outside the house can be difficult, but it is possible to make a healthy choice.

• Study the menu in advance: Study the restaurant menu in advance and choose healthier dishes.
• Ask to change the dish: Do not hesitate to ask for a change in the dish (for example, replace the free potatoes with a salad).
• Choose small portions: Choose small portions or share a dish with a friend.

3.5 Conscious nutrition

Conscious nutrition helps you enjoy food and avoid overeating.

• Eat slowly: Eat slowly and carefully chew food.
• Focus on food: Do not be distracted by the phone or TV while eating.
• Listen to your body: Eat when hungry, and stop eating when you get enough.

3.6 individual needs

It is important to consider individual needs when planning food.

• Age: The needs for nutrients are changing with age.
• Floor: Men and women have different needs for nutrients.
• The level of physical activity: People involved in sports require more calories and protein.
• Health status: Some diseases require special diets.

3.7 consultation with a specialist

Consultation with a doctor or nutritionist can help you develop an individual nutrition plan that takes into account your needs and goals.