Contents for Healthy food

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Contents for Healthy food

Healthy food 

When modern people learn to take care of health Are searching for information to bring useful things to the body and make themselves far away from sickness Some people may focus on choosing natural foods that have been processed. The least to maintain the natural elements of that food as much as possible, but it may be difficult to change the consumption behavior immediately Actually, food is all good or bad. 

Should adhere to the principle of balance, variety, and quantity that is appropriate for the person's living activities Eating healthy foods like this will cause people to eat without feeling restricted. Or have too many conditions in life.

Although patients with various diseases Which must control food Whether it is high blood pressure, diabetes, cancer, kidney disease, and others, have options and do not lack happiness in eating 

Disease control as well. As we know the normal energy metabolism (TDEE), we can determine the food that will be imported into the body. There are 6 kinds of nutrients needed for the body. Each type has different functions. 

All 6 types of carbohydrates, proteins, fats, vitamins, minerals, and water It is necessary to know the principles that must be considered in making healthy food. Consisting of Recognize energy from nutrients (The amount of calories received in each meal) Each type of nutrient provides unequal energy such as

- 1 gram of carbohydrates for 4 calories

- 1 gram protein for 4 calories

- 1 gram of fat for 9 calories

Choose ingredients that are well cooked. Good raw materials do not have to be expensive. But we will focus on the ingredients that provide nutrients necessary for the body. Worth the money paid Choose good carbohydrates that are high in fiber, such as coarse rice, jasmine rice, conch rice, unpolished grains, vegetables, and fruits. In the form of sugar, sweets and various desserts Avoid. Choose protein from meat, fish or plant protein such as beans. To help reduce blood fat And can also prevent heart disease Proteins from various meats, chicken, fish, eggs and nuts are all sources of protein, vitamins A, B1, vitamin B6, vitamin B12, vitamin D, vitamin K, iron, zinc and phosphorus In addition, if eating plant protein Such as beans There are also elements of vitamin E, folic acid, dietary fiber as well. 

With Saturated fat, trans fat and crispy fried foods full of milk, lean meats Are something that must be avoided Because if eating in large quantities will increase blood cholesterol levels and increase vascular inflammation For good fats We can find it from sea fish. And nuts Nutrition scholars suggest that every 2000 calories eaten Should have about 27 grams of good fat (about 2 tablespoons) such as olive oil, tea seed oil, rice bran oil, soybean oil. Sunflower seed oil etc. 

Focus on the consumption of foods such as vegetables, fruits, whole grains and/or low-fat dairy products. 

nuts

Eat foods that are low in salt or sodium. Although sodium is an essential mineral for life Necessary to maintain the balance of body fluids Convey neural media to various parts and help

Digestion. Normally, the body should receive at least 500 mg of sodium, up to 2,300 mg. If you can't imagine how much that amount is Think about 1 teaspoon of salt, fish sauce or soy sauce. 1 teaspoon will have an average of 400 milligrams of sodium. If it can be reduced, it will reduce the risk of increasing blood pressure.