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Rules for the composition of a full-fledged meal
Table of Contents
1. The basics of a healthy lifestyle
A healthy lifestyle is a series of behaviors and habits that lead to improved well-being and quality of life. To achieve this, it is important to follow a few basic principles: mindful eating having minimal knowledge of healthy eating, nutritional awareness, the ability to make the right choices; choosing healthy foods being able to choose products that have a positive effect on your health, sleeping high-processed products;2. What does a healthy plate look like?
A balanced meal contains a set of nutrients that are the basis of nutrition: carbohydrates, proteins, fats and vitamins. It is therefore made up of everything that the body needs to function properly, but it also provides nutrition for a long time. What a healthy plate looks like? Vegetables and fruits should be about 1⁄2 of a full plate (with a greater emphasis on vegetables) It provides access to indium and minerals and gives a pleasant image of food. Full-fat products should be around 1⁄4 of a plate We consider full-fledged eggs, pasta or cereal.3. Functions of the protein
Protein is an essential component of the diet. It is essential for functioning, as it carries out a number of important functions in the human body, such as: Building function Builds all new cells in the body and is responsible for the rejuvenation of worn or damaged cells; Repair function ?? Responsible for wound healing, muscle rebuilding and organ functioning. Proteins (hemoglobin) deliver oxygen to all cells and transport vitamins and minerals, e.g. Iron. In addition, protein is an excess of many of the body's active amino acids and hormones (e.g., nutrient-dependent products such as adrenaline or hormones), plays a vital role in the healing process and maintenance of health.4. The function of fats
Fats are second only to carbohydrates the source of energy in the diet. They provide vitamins and essential unsaturated fatty acids (NFCs). The daily demand for fats is 2535%. As with protein, their origin is not unimportant. Fats can be divided into saturated and unsatured. These are found in animal products and have a negative effect on blood cholesterol levels. Excessive blood acidity can lead to disorders of the blood system, so the supply of fats and their composition should be limited.5. Carbohydrate functions
In addition to providing energy, carbohydrates are also a source of vitamins, minerals, and dietary fiber. They have many important physiological functions, including: affecting the rate and function of metabolism; stimulating the work of the intestines. beneficial effects on bacterial flora.6. Micro-components, which are vitamins and minerals
Vegetables and fruits are the primary sources of vitamins and minerals, and with a variety of products, the body gets everything it needs, which is why it's so important to add vegetables/fruits to every meal.7. Sources of specific micro-components
has an antioxidant effect (neutralizes the harmful effects of free radicals) and supports immunity.8. Vitamin B1
It is involved in the metabolism of carbohydrates and supports metabolic processes.9. Vitamin B2 and its salts and esters
It is involved in oxidation and reduction processes and protects the eye from constipation.10. Vitamin B6 and its salts
It is involved in the metabolism of proteins, carbohydrates and fats. It also affects the functioning of the nervous system. It is found in yeasts, wheat sprouts, meat and nuts.11. Vitamin B12 and its derivatives
Its main source is animal products. It is essential for the production of red and white blood cells. It affects the proper functioning of the digestive and nervous systems.12. Folic acid
is important for women during reproduction and pregnancy. Adequate folic acid intake prevents defects in the fetal nervous system. It also affects the functioning of the blood system and the development of systemic cells. It is present in green leaves (spinach, lettuce, pomegranate), broccoli, liver and kefir.13. Vitamin A and its salts
Its source is cheese, milk, meat or butter.14. Vitamin D and its salts
It is mainly taken as a supplement. It has immunological functions, regulates the calcium-phosphate economy and has a positive mood effect.15. Vitamin E and its salts
Protects the body from the harmful effects of free radicals and prevents disease.16. Vitamin K and its salts
It is found in green plant products, nuts and seeds.17. It's calcium
It affects bone mineralization, tooth hardness, and body posture.18. Phosphorus
regulates the process of bone mineralization, promotes cell proliferation and participates in the transfer of fatty acids.19. Magnesium
It is involved in the functioning of the nervous system and the process of building bones and teeth. It affects brain function and delays aging processes.20. Potassium
It is involved in pressure regulation processes and plays an important role in the hydroelectric economy.21. It's the soup
regulates osmotic pressure and maintains muscle and nerve function.22. The iron
An essential ingredient for transporting oxygen. Its deficiency leads to anemia and weakness. Iron supplies red meat, starch, eggs and milk. Healthy nutrition is not difficult. It is enough to introduce a few rules into your life to make you feel healthier and better. Each plate can be balanced and beneficial to the body as long as it consists of four basic food groups.
