We all know that our food consists of protein, fat and carbohydrates, which are the basis of food. Carbohydrates are the main source of energy for the body. The brain and muscle are primarily dependent on the amount of carbohydrate consumed. Carbohydrates are divided into three types:
Simple carbohydrates – lactose, sucrose, glucose, maltose contain one or two molecules of simple carbohydrates.
SOURCE: fruits, berries, sugar in its pure form, dairy products.
FEATURES: Simple carbohydrates are absorbed much quicker than complex ones and sharply raise blood sugar levels. Sugar in the blood rises and falls quickly, if at this time you don’t spend energy on some activity, it goes into fat stores. The downside is that such energyisn’t enough for the body, besides, when blood sugar level in the blood falls and again appears hunger and we have to eat something else.
Complex carbohydrates (“right” or “slow” carbohydrates) are so called because they contain three or more molecules of simple carbohydrates. These are mostly starch (80%), and glycogen.
SOURCES: Cereals, grains, legumes (except soybeans), potatoes, corn.
FEATURES: Complex carbohydrates are digested for a long time, raise blood sugar levels slowly. This is good because the body gets a little power, and you can use it as energy. Chance of fat deposits are very low because the carbohydrates get to the blood gradually and are spent on any human movement.
Indigestible carbohydrates, that is, the fiber – vegetable structures which are not digested by the body, but help digestion.
SOURCES: bran, whole grains, beans, seeds, nuts, vegetables and unpeeled fruit.
FEATURES: Fiber is necessary for normal functioning of the gastrointestinal tract. It slows down the digestion of proteins, fats and carbohydrates.
PROTEIN is a building material that is needed for a full recovery of the body, daily exposed to stress. Proteins make up 15-20% of our body weight. It is especially important for those who involved in sport to increase muscle mass. It is recommended that protein made from 10 to 35% of your daily calories. By origin proteins are divided into animals proteins – any meat, fish, eggs, dairy products, and vegetable proteins – nuts and legumes. Animal products are considered to be more useful because they contain a wide range of different amino acids. However, it is important to alternate different protein products, to give the body the different amino acids as much as possible.
Fats are divided into saturated and unsaturated.
Good fats – those unsaturated that remain in liquid form at low temperature. That is fish oil and oil from the nuts. You can also eat nuts in a pure form.
Bad fats – saturated, they are found in meat and dairy products. They stiffen at low temperature and are less absorbed by the human body.
FEATURES: fats are very important for humans, they are involved in the formation of cell membranes and connective tissue. Firstly, fats are needed for good skin condition, hair and nails. Secondly, they help the nervous system to work properly. Third, they are necessary for the normal work of the whole organism and in particular immunity.
The so-called “superfoods”, besides general utility have certain specific properties.
Few things can be compared with broccoli in the usefulness and potential of the fight against various diseases. The broccoli contains a lot of antioxidants and substances that help reduce the risk of diseases of the stomach, lung and colon. Broccoli is rich in beta-carotene, vitamin C and folic acid, which enhances immunity.
7 grams of dark chocolate daily may lower blood pressure. Cocoa powder is rich in flavonoids, antioxidants, which can reduce the level of cholesterol.
Oily fish such as salmon, herring, mackerel is the first source of omega-3 and reduces risk of depression, heart disease and even cancer.
IF YOU DO NOT like fish, the only competitive with fish source of omega-3 for you may be walnuts. In form they resemble the brain and improve mental performance.
Nourishing and rich in “healthy” fats avocados helps reduce cholesterol level. Avocado contains high amounts of potassium and folate (vitamin B9) which lower the risk of heart and vascular diseases.
Spinach is an excellent source of iron, lutein and zeaxanthin – two immune boosting antioxidants that are important for eye health. Recent research has shown that spinach is one of the most effective products that reduce the risk of developing cancer.
Salt (sodium chloride) is compulsory in the human diet. Sodium involved in cell life and transmission of electrical impulses. While we sweat we lose a certain amount of salt, and it is to be replenished. The lack of salt in the body may cause problems with pressure, water balance in the body. This can lead to general weakness, drowsiness and other unpleasant things. It is recomended to consume 2-3 grams per day.
How to make healthy
If you want to make healthy food tasty – add salt, pepper, coriander, cloves or other natural spices. In fact, all the spices are suitable. Dried vegetables, carrots, onions and garlic are also good. For example garlic makes food more spicy. Purchased spices shouldn’t contain flavour enhancers.