Principles of healthy eating
When it comes to eating healthy, it's easy to turn up our noses thinking involving total surrender to the pleasures of the table; the same fate, if not worse, for "healthy diet" or "balanced diet", associated with melancholy images of people who consume only ... celery stalks.
Yet, if you look at the etymology of the word diet, you understand immediately that it is not only a matter of food: indeed, diet comes from the Greek "Dena" which means "way of life". So do diet or better, choose a balanced diet has to do directly with the quality of life. After all, eating not only satisfy the physiological needs of the body, but also enjoy the conviviality of the stand on the table together and the taste of food, deeply affecting the well-being of body and mind.
For proper nutrition, just follow a few simple principles that are widely shared by experts and nutritionists.
What are the guidelines for healthy eating?
1-Eat whole grains. The consumption of whole grains is important because these are the main source of carbohydrates. In a balanced diet on 60% of calories should come from foods containing carbohydrates, our body's fuel. In particular, grain extract glucose that our body is transformed into energy. Sieving of the grains and the refining of flour leads to loss of important nutrients in the waste parts.
2-eat plenty of fruits and vegetables. Fruits and vegetables are important for the welfare of our organism. In a proper power in what amounts? The "perfect" number is 5 (some researchers even claim 7): 3 servings of vegetables and fruit per day 2 (or 4 + 3). Fruits and vegetables provide soluble fiber, necessary to reduce the absorption of fats and sugars, and vitamins, minerals and antioxidants.
In addition to fiber, fruits and vegetables provide many nutrients such as vitamins, minerals and antioxidants which play a protective, especially against free radicals, responsible for the alteration of the structure of cell membranes and DNA.
3-Most legumes. In addition to making the fiber legumes are an excellent source of protein. For this, a balanced diet and therefore varies, if associated with whole grains (to complete the intake of essential amino acids) are a healthy alternative to red meat.
4-Water at will. Afterall we are composed for about 70% of water, essential for physiological and biochemical reactions: water is used in absorption, digestion, transport and use of many substances by the organism. Go drunk 6-8 glasses of water per day, no wait to get thirsty, because the sensation of thirst is the signal that the process of dehydration is already in place.
5-little salt. Eat more salt than they need in our body. More than commonly understood salt, our body needs sodium, an essential component of the extracellular fluid which contributes to cell survival. The body loses each day from 0.1 to 0.6 grams of sodium should be reinstated with the food; However just the sodium content of foods to meet our need for this substance. Instead eat more sodium than necessary through the cooking salt, coming to an intake of ten times the required amount.
6-fat? Few and of quality. In a healthy diet, fat should not be banned completely because the stocks of energy, besides having important functions for our body (such as entering in the composition of cell membranes and hormones in the Constitution). The important thing is to choose quality fats, unsaturated fats that are found in vegetable oils, in particular olive oil, fish, seeds (flax, pumpkin, sunflower, Sesame) and nuts, such as almonds, pine nuts, walnuts and hazelnuts. These fats, in fact, provide essential fatty acids, including omega-3 family (linolenic acid) which have beneficial effects on the heart and circulation. However, a healthy diet with vegetable fats shouldn't overdo the quantity: the limit should be of 3 portions per day for fat condiment, for example 1 tablespoon of oil per serving.
7-attention to sugars. Sugars are nothing more than simple carbohydrates, those that is easily digested. Provide "ready energy" for our body. "Fast" sugars should be 10-15% of the daily calorie intake, so if an average diet of an adult is 2000 kcal, the dose of sugar should settle around 65 grams per day.
8-don't overdo the alcohol. Alcohol has no function for our body, constitutes only a dose of unnecessary calories that aren't even turned into energy. Why alcohol consumption must be reduced. In healthy eating the daily limit for an adult man is 2 glasses of wine or a can of beer during meals strictly because the presence of food slows down the absorption of alcohol. The wine contains Polyphenolic substances and antioxidants derived from grapes; Likewise also the beer can enjoy some of the benefits of the malt, none at all in spirits.
9-vary what you eat. Proteins, vitamins, carbohydrates, minerals and water. Our body needs all these substances to work best, but there is no food that contains all these components in the correct proportions. That is why a balanced diet is a varied diet so that you can provide your body all the nutrients it needs without resorting to food supplements.
Yet, if you look at the etymology of the word diet, you understand immediately that it is not only a matter of food: indeed, diet comes from the Greek "Dena" which means "way of life". So do diet or better, choose a balanced diet has to do directly with the quality of life. After all, eating not only satisfy the physiological needs of the body, but also enjoy the conviviality of the stand on the table together and the taste of food, deeply affecting the well-being of body and mind.
For proper nutrition, just follow a few simple principles that are widely shared by experts and nutritionists.
What are the guidelines for healthy eating?
1-Eat whole grains. The consumption of whole grains is important because these are the main source of carbohydrates. In a balanced diet on 60% of calories should come from foods containing carbohydrates, our body's fuel. In particular, grain extract glucose that our body is transformed into energy. Sieving of the grains and the refining of flour leads to loss of important nutrients in the waste parts.
2-eat plenty of fruits and vegetables. Fruits and vegetables are important for the welfare of our organism. In a proper power in what amounts? The "perfect" number is 5 (some researchers even claim 7): 3 servings of vegetables and fruit per day 2 (or 4 + 3). Fruits and vegetables provide soluble fiber, necessary to reduce the absorption of fats and sugars, and vitamins, minerals and antioxidants.
In addition to fiber, fruits and vegetables provide many nutrients such as vitamins, minerals and antioxidants which play a protective, especially against free radicals, responsible for the alteration of the structure of cell membranes and DNA.
3-Most legumes. In addition to making the fiber legumes are an excellent source of protein. For this, a balanced diet and therefore varies, if associated with whole grains (to complete the intake of essential amino acids) are a healthy alternative to red meat.
4-Water at will. Afterall we are composed for about 70% of water, essential for physiological and biochemical reactions: water is used in absorption, digestion, transport and use of many substances by the organism. Go drunk 6-8 glasses of water per day, no wait to get thirsty, because the sensation of thirst is the signal that the process of dehydration is already in place.
5-little salt. Eat more salt than they need in our body. More than commonly understood salt, our body needs sodium, an essential component of the extracellular fluid which contributes to cell survival. The body loses each day from 0.1 to 0.6 grams of sodium should be reinstated with the food; However just the sodium content of foods to meet our need for this substance. Instead eat more sodium than necessary through the cooking salt, coming to an intake of ten times the required amount.
6-fat? Few and of quality. In a healthy diet, fat should not be banned completely because the stocks of energy, besides having important functions for our body (such as entering in the composition of cell membranes and hormones in the Constitution). The important thing is to choose quality fats, unsaturated fats that are found in vegetable oils, in particular olive oil, fish, seeds (flax, pumpkin, sunflower, Sesame) and nuts, such as almonds, pine nuts, walnuts and hazelnuts. These fats, in fact, provide essential fatty acids, including omega-3 family (linolenic acid) which have beneficial effects on the heart and circulation. However, a healthy diet with vegetable fats shouldn't overdo the quantity: the limit should be of 3 portions per day for fat condiment, for example 1 tablespoon of oil per serving.
7-attention to sugars. Sugars are nothing more than simple carbohydrates, those that is easily digested. Provide "ready energy" for our body. "Fast" sugars should be 10-15% of the daily calorie intake, so if an average diet of an adult is 2000 kcal, the dose of sugar should settle around 65 grams per day.
8-don't overdo the alcohol. Alcohol has no function for our body, constitutes only a dose of unnecessary calories that aren't even turned into energy. Why alcohol consumption must be reduced. In healthy eating the daily limit for an adult man is 2 glasses of wine or a can of beer during meals strictly because the presence of food slows down the absorption of alcohol. The wine contains Polyphenolic substances and antioxidants derived from grapes; Likewise also the beer can enjoy some of the benefits of the malt, none at all in spirits.
9-vary what you eat. Proteins, vitamins, carbohydrates, minerals and water. Our body needs all these substances to work best, but there is no food that contains all these components in the correct proportions. That is why a balanced diet is a varied diet so that you can provide your body all the nutrients it needs without resorting to food supplements.