food

food

Complete food is defined as food that contains all the nutrients in quantities suitable to the needs of the body depending on the person's age and type of the activity and the digestion and absorption, is ingested by an organism and assimilated by the organism's cells in an effort to produce energy, maintain life, or stimulate growth, so that it is balanced so Food is balanced must contain the basic elements of a food need proteins and carbohydrates and fats, and vitamins and mineral elements and water.

Human food type from birth to old age of the most important factors that affect the physical and mental health.

To fill the needs of the body must contain food Alzlalahalbrootin material which is meat, fish, eggs, beans, milk, cheese and fat.

Alahan (protein) is necessary for the growth and preservation of tissue integrity and maintenance of resistance in various stages of life

Alahanah material consists of four elements, at least in the medium-weight ratios, namely: carbon by 39% and 5% hydrogen and oxygen by 16% on average and nitrogen by 39%. The molecules of a huge complex of molecules of the amino acid homocysteine, a molecule consisting of several molecules Mchaphh.oha Union building blocks of the body, are found in the body 210 limit the type of cells, each of them a certain function. And the use of organic compounds found in food substances such as fats and carbohydrates, such as sugar, wheat, bread and pastries are working to supply the body with energy and help to the use of building materials in the body.

Starch, sugar, bananas provide the body heat of the crisis and the sugar is particularly important for brain food, Sugar exists in a pure and present in fruits, honey, and starches Fmugodh grains, potatoes and corn.

As supplies of fat, butter and fish oil the human body in vitamin A.

There are mineral salts such as calcium is important for bone growth and control of heart rate, and magnesium, as well as iron and copper to avoid anemia, iodine glands.

So it must be an integrated and comprehensive food for all the essentials needed by the body at different stages of the human life.

Vitamins: the human body needs in order that the different daily by his action to provide him with the calories. These are covered by the Food Authority. We note that the human body has a natural temperature of 37 ° C. The body works to maintain this temperature, if it raised because of illness or because physical activity is Ahdiha the road race, and if he fell to burn sugar in the blood to raise the temperature to the Second proper level.

Man consumes much of the food it needs for its activities and to the member to perform functions such as digestion and the work of the heart, lungs, liver and kidneys work and others. The adult human (weighing 70 kg needs) about 70 price of each hour of the day to perform those jobs ended, and drops to about 40 the price of each hour of sleep. This means that the average person who works in accordance with a desk enough for about 1,800 calories a day.

If this person is exercising or sports, for example, it carries on the whole in accordance with the movement, he needs a larger number of calories for until the body is unable to perform the physical acts. It is understood that mental work consumes about 25 calories each hour, but this is required for the body to do mental intake is part of the price of the 70 needed by the body of a person who works in accordance with a desk.

More than that of the prices covered in the human body in its food stores body fat as the fat can store a tremendous amount of calories (930 price per 100 grams). Our bodies have got used to store surplus to exploit the days of drought, and that's when our ancestors had ancestors who fish to feed the family and children, was generous fishing days and other days may be going to people without food. But today we're not fishermen and we have Althelajhamerh Thankfully, we came back and we do not need to store fat on our bodies, and carry them with us on the shoulders and spine, wherever we went. We got on the bus if they are with us and if we go to the cinema have joined us. Taatabna and when dawn of peace, as well as corrupting sound of the members of the liver and the heart and kidneys and pancreas, and foremost, this is an important atherosclerosis.

This becomes necessary for us to calculate what Ntatah of food.

Fish

Marine fish is one of the most important gives us vitamin D, also it contains fat good for the human body, including omega-3, which protects the heart. Marine fish also provide human iodine. That is why nutrition experts advised to eat a meal or two servings of fish a week.

River fish

Give 100 price per 200 grams. Saratha few, taste beautiful and useful for the formation of blood and bones as sufficient Aleomao body of vitamin B12 and D. needed

Sea fish

Give 110 contain fat omega -4 useful blood vessels.

Shrimp and snails

110 price per 100 grams, light eating delicious taste, should not be a lot of them because they contain Zadh

Meat

Chicken

It Contains 130 price per 100 grams, while the pieces of skin are greasy and give 170 price per 100 grams. Containing protein is easy to digest and provide the body with vitamin B12. 135

Cattle and goat meat
Turkey

150 price per 100 grams. Breast meat contains 3% fat when you eat it without the fatty skin. And Bhtoa turkey on a 24% protein, and helps to satiety

BEEF

Of 100-160 price per 100 grams. 120 grams of beef, provide the body with iron and protein.

Dairy products

Milk gives the drink a useful 50 price per 100 grams. Al contain calcium is essential for building bones and teeth. Make it easier for the body to take advantage of the protein. Tonic for the bones, and also contains vitamin D. and should not give children skimmed milk for lack of access.
Yogurt

37 price per 100 grams of fat n by 1%, provide the body with calcium and facilitates the process of digestion

Cheese

Many types, gives between 170-390 price per 100 grams. Forgotten fat vary by type, it contains the type Aldobl cream on high prices as composed by one-third of the fat.
Butter

500-600 price per 100 grams
Yogurt

70 price per 100 grams. It helps digestion, calms hunger. Very useful for anyone who wants slimming.

eggs

155 price per 100 grams. This means that a single egg gives 70 price if boiled. The body can convert in the egg of a protein to the body's protein by 100%. It helps build bone and the formation of blood. Yolks of eggs contain cholesterol, LDL blood vessels. This nutrition experts advise a reduction to eat eggs twice a week

Fried eggs

About 300 price per 100 grams due to adding butter or oil for frying. It contains cholesterol, and must minimize it. And increased intake of omelet containing cheese or Alanhun huge increase

Beverages

Lincoln human body by two-thirds of the water. Due to the loss of water through the kidneys work and sweat, the body must Naweid for that lost water. Experts advise to drink two liters of water a day.

Juices Tazjhoualemalbh

Soft drinks

Soft drinks contain a huge amount of sugar. 60 price per 100 grams, you should not drink it constantly...

Tea and coffee
Experts drinking tea or coffee is not a sound way to compensate for the missing body of water because they Madran of Paul. Ie if we drank tea or coffee should drink water with him. It can replace sugar prices Balscaren which gives much of what gives him less sugar.
Green tea
2 price per 100 grams, contains caffeine, invigorates blood circulation lighter than coffee effect manner. Green tea contains Alkatikhin protective against cancer.
water
0 price per 100 grams. Food travels to the cells of the body dissolved in the water. And adjusts the water temperature of the body. Mineral water also provide the body with calcium, magnesium and other salts useful.

feed

feed

Nutrition is the science of food explains a relationship with living organisms activities. From within that eat, and the expulsion of waste, and the launching of the energy of the body, and operations Altakliq.valtaam and drink Imdan human energy for each body functions vital, endures temperature at 37 ° C for proper functions of the body's vital, both during waking or during sleep. The energy extracted from food leads all human activities kinetic, think, whether it's reading a book, or an enemy in the race. Also, the food provides human material needed by the body to build and repair body tissues, and to regulate the work of its members and its organs. Aatherma and eat the food on our health directly. Food is healthy helps prevent incidence of certain diseases, it also helps the healing of other diseases.

And any meal unhealthy or inappropriate increase the risk of various diseases may infect humans. Harmonious and balanced meals the best way to ensure that the body all the food it needs. The best sources of human gets them on the needs of all the nutrients and vitamins, and minerals are vegetables and fresh fruit, as well as the different types of fish and meat, and dairy products.

Malnutrition of the key factors that are related to cases of deaths that occur for the elderly, as it is common in the elderly inpatients in hospitals, patients, and this leads to the length of stay elderly in hospital, resulting in a waste in health expenditure, it is known that with age occur changes physiological and functional, healthy and these changes vary degree and time of occurrence of the elderly to the elderly else. These changes that occur in the body of the elderly have.

Proper nutrition for humans

That nutrition and we mean here of healthy nutrition, it is a necessity for the growth of the human and the continuation of his life, but for Lhvaz on his health. Food is is the fuel that gives us energy and activity, and should be foods that are covered by each one of us a full and varied and appropriate quantities until the man is not exposed to many health problems, including: cardiovascular diseases - diabetes - a brain hemorrhage - osteoporosis - some types of cancer. The nutrition that gets used by one's childhood habits often followed throughout his life and difficult to change in old age. So you must bring up children on healthy eating habits.
According to nutrition experts, as nutritionist known Dr. Ralph Irani is noteworthy that proper nutrition must contain a sufficient amount of fiber (30 grams per day almost) eat whole grains (ie their skins) full as wheat and full of rice and as much as possible macerating and germination of some grain lentils, wheat and barley water and add it to the food authority.
The nature of the diet he needs for the child who needs an adult or a pregnant woman or an elderly person or patient. Each one of them his own needs from food. To learn about proper diet, we first have to clarify interrelationships between the following nutritional elements mentioned

Types of nutrients

Foods that we eat on thousands of different compounds and chemicals contain. However, the number of chemicals of utmost importance in maintaining our health does not exceed a few dozen. These are the nutrients that you should get it from the food we consume. It classifies nutrients nutrition scientists into six main groups:
1.alme
2.alkrbohadarat
3.aldhun
4.albrootinat
5.omlah metal
6.alvitaminac
Other 7.mgveat such as antioxidants and Alvetukemejkal (plant materials responsible for the color, smell and flavor in vegetables and fruit, have the ability to prevent cancer, or stroke, and metabolic syndrome.)

The first is called "macronutrients" the four groups because the body needs it in large quantities. The two groups Alokhrtan the body needs them in small quantities only, therefore Tzmian "micro nutrients." The water is needed in large quantities, because the body is made to a large extent of this article. Typically, about 50% to 75% of the weight of the human body consists of water.

The body needs large amounts of carbohydrates, fats and proteins, because these nutrients provide energy rights. Energy is measured in units of foods, called thermal price. Warming and the price is the amount of energy needed to raise the body temperature of one gram of water one degree Celsius. And it equals the price per kilo in 1000 price. No listings give the number of calories in 100 grams of different foods unit "kilo price," or the so-called great price. This means that the "big thermal price" is the amount of heat needed to raise the temperature of one kilogram of water one degree heat

Although the mineral substances and vitamins needed only in small amounts, but they are vital for the health completely, like other types of nutrients. The materials of mineral and vitamins needed for growth, and to maintain the fiber, regulate the functions of the body. [1]

Diversification of food, including fresh and the selection is the guarantee for the body to get everything he needs from the food properly.

Water 

Perhaps the most important nutrient We can live without any of the other nutrients for several weeks, but we can not survive without water for about one week only. The body needs water to carry all his needs. And water solution helps to dissolve other nutrients and carry them to all other fibers. And chemical reactions that turn food into energy or tissue-building substances occur only in aqueous solution. As well as the body needs water to carry away waste and to cool itself. And Adults should consume about 2.4 liters of water per day. It can be done by eating refreshments we drink or water in our diet.

Carbohydrates

It includes all sugars and starches types, namely biology, which supplies the main source of energy. And provides each gram of carbohydrate the body about 4 calories. There are two types of carbohydrates: simple and complex. Simple carbohydrates, all sugars, simple molecular structure. Complex carbohydrates, which include starches, molecular structure that larger and more complex, consisting of many simple carbohydrates linked together.

Most foods contain carbohydrates. The main sugar in food is sucrose, a plain white or brown sugar. There is another important is sugar lactose found in milk. There fructose, a very sweet sugar, extracted from most fruits and many vegetables. And foods containing starches, beans and bread types, and tortillas triticeum (B), maize grain, lotions starchy spaghetti and other similar foods that are made from flour, peas (peas) and potatoes regular and sweet both types.

Fats

Source of energy, high-density. And Each gram of fat provides 9 calories. It consists of all types of fat alcohol called glycerol and other substances called fatty acids. The fatty acid consists of a long chain of carbon atoms are connected to hydrogen atoms. There are three types of fatty acids are saturated, monounsaturated and polyunsaturated. It contains saturated fatty acid on the amount of hydrogen atoms as much as carbon chain can afford. A monounsaturated fatty acids lacking a pair of hydrogen atoms.In a polyunsaturated fatty acid carbon chain containing hydrogen atoms least four fewer than it could afford. The meal should contain some Polyunsaturated fatty acids because the body can not manufacture. These essential fatty acids and serve as the building blocks of membranes that form the outer limits of each cell in the body. There Polyunsaturated fatty acids in the oils of some plants, such as sunflower and sesame seeds in fish such as salmon and mackerel. And it includes regular sources of saturated fatty acids numerous olives and peanuts. Most of the saturated fatty acids found in foods derived from animals such as butter, dairy products and fatty red meat.

Proteins

It provides the body with energy per gram four calories but above that of the most important building materials for the body. The muscles and skin and hair, for example, made up largely of proteins. In addition, each cell contains proteins called enzymes. These enzymes speed up chemical reactions. The cells can not function without these proteases. Proteins also act as hormones (chemical messengers) and antibodies to fight diseases. Proteins large, complex molecules made up of smaller units called amino acids. And the body must receive adequate amounts of 20 amino from amino acids. For the body the ability to make 11 of them in sufficient quantities. There are nine other acids are called essential amino acids, the body can not manufacture or can not be manufactured in sufficient quantities. Therefore it must be obtained from food.

The best sources of protein are cheese, eggs, fish and red meat, ie lean, and milk. It called proteins in these foods full of protein they contain all the appropriate amounts of amino acids. Cereal grains and legumes (pea family), lentils, nuts, vegetables, body protein plants. These proteins are called incomplete proteins because they lack the appropriate amounts of one or more of the essential amino acids. Although it can be a combination of the two incomplete proteins that provide the body with an integrated mixture of amino acids. , Beans and rice, for example, is full of proteins, but when Aaklan together provide the right balance of amino acids.

Minerals

It needs to grow and maintain the structures of the body. Of sodium, calcium, potassium, magnesium, phosphorus, iron within it. The body needs to maintain the composition of the digestive juices and fluids that exist within and around the cells, and to build bones and teeth, iron for the production of blood hemoglobin, which is the process of breathing and acquiring oxygen from the air. As mentioned above, we need only small amounts of minerals in our daily meals. The diversification of their food from different vegetables and fruits, meat and dairy products ensures that we get what our bodies need them.Unlike vitamins, carbohydrates, fats and proteins, the minerals are inorganic compounds. This means that they are not formed by living organisms. Plants obtain minerals from water or soil, and animals get minerals that eat plants or animals that eat plants. In addition, they Unlike other nutrients are not broken down inside the body.And it includes the required minerals calcium, chlorine, magnesium, phosphorus, potassium, sodium and sulfur. Calcium, magnesium and phosphorus of the most important components of bones and teeth parts. In addition to this, the calcium is necessary for blood clotting. The richest sources of calcium are milk and milk products. And the availability of cereals, meat phosphorus. Whole grains, nuts, legumes, and green leafy vegetables are good sources of magnesium.However, there are some other metals required, but in very small amounts, and these are called metal elements affordable. Among these are chromium, copper, fluorine, iodine, iron, manganese, molybdenum elements, silicon and zinc. The iron of the most important of hemoglobin, the oxygen carrying molecule in red blood cells. Copper helps the body to take advantage of iron to build hemoglobin. And it needs to manganese and zinc in the completion of the normal functions of a number of proteases. The all green leafy vegetables and bread made from whole wheat and seafood, liver, and kidney good sources for many trace elements.

Vitamins

The vitamins are essential for good health. You must eat small amounts of these compounds in the daily meal. Vitamins regulate chemical reactions that the body converts food into energy and living tissues. There are 13 kinds of vitamins are: vitamin A, vitamin B complex, a group of eight B vitamins, vitamin c, and d, E, and K. Scientists vitamins and divided into two general groups, vitamins dissolved in fat, and vitamins dissolved in the water. The melt vitamins A, d, E, and K, in fats. The vitamin B complex and vitamin C dissolve in water. Vitamin A is essential for healthy skin and bone growth. Among the sources of this vitamin liver and green and yellow vegetables and milk.

1.vitamen B1, also called thiamine, which is necessary to convert the starches and sugars into energy. It is found in meat and whole grains.2.vitamen B2 or riboflavin is essential to complex chemical reactions that occur when the body's use of food. It is obtained vitamin B 2 of milk, cheese, fish, liver and vegetables.3.vitamen B6 is also called pyridoxine and pantothenic acid and pantothenic all play a role in the chemical reaction in the body. Many foods contain amounts of these vitamins.4.vitamen B12 and folic acid, or folacin and needs them for the formation of red blood cells and provide a healthy nervous system. There are vitamin B12 in animal products, especially the liver. Folic acid is found in green leafy vegetables.5.alaniasin part of the vitamin B complex. The cells need to niacin to release energy from carbohydrates. Liver, yeast, red meat lean, fish, nuts, legumes, contain niacin.6.vitamen C or ascorbic acid is necessary to maintain the ligaments, tendons, and other supporting tissue. There is this vitamin in the fruit, especially oranges and lemons as well as in potatoes.7.vitamen D is necessary for the body's use of calcium. There are cod liver oil in vitamin D fortified milk. Also, this vitamin is formed when skin is exposed to sunlight.8.vitamen or e Altocouvrol helps maintain cell membrane. Oils, vegetables and whole grain wafers especially rich in this vitamin. This vitamin and there are also small amounts in most kinds of meat, fruits and vegetables.9.vitamen as necessary for blood to clot properly. The Green leafy vegetables contain this vitamin, and also manufactured by bacteria in the intestines.

health

Health is the level of functional and metabolic efficiency of an organism, but they are in the human ability of individuals and communities to cope with physical, mental and social challenges. [1] The World Health Organization Vtarafha as a safety situation is complete physical, mental and social, not merely the absence of disease or infirmity, in accordance with the definition of the World Health Organization in 1978 in the Declaration of the principles of primary health care. [2]

This definition of the kind of criticism has been presented so as incompatible with real life, especially with the use of the word safety is complete, [3] [4], prompting many organizations to use other definitions, including: Health is the case of balanced organism that allow it to performance harmonious and integrated functions vital in order to preserve his life and natural growth. [5] [6] And use many of the classifications to assess the level of health in countries such as the Group of the World Health Organization classifications, including the International Classification of Functioning, Disability and Health ICF, as well as the International Classification of Diseases ICD. And adopt the task of preventing disease and maintaining health on the health teams groups, but for the health of animals attaches importance to the Veterinary Science,

Physical health

It is the result of physical exercise Calgary and exercises morning, leading to an increase in blood flow from the heart to the heart so increase the speed of response.

Fitness

It is the result of regular exercise, adequate sustenance, nutrition, rest and recovery for physical growth.

Mental health

Mental health refers to the emotional and psychological health of the individual. Dictionary defines Merriam - Webster's mental health as "emotional and psychological health of which the individual can use the cognitive and emotional abilities to fulfill its function in society, and meet the ordinary demands of everyday life.".
According to the World Health Organization, there is no definition of "official" mental health. The self-assessments and all competing professional theories of cultural differences you want to find a definition of Mental Health. In general, most experts agree that "mental health" and "mental illness" are not Nzirien. In other words, the absence of a mental disorder is not necessarily an indicator of mental health.
One way to think about mental health by looking at the effectiveness and success of the functions of a person, his sense that he is capable and efficient; capable of carrying different degrees of concern, and to maintain satisfactory relationships, and lead an independent life to recover from difficult situations, are all signs of mental health. The moral and social condition, and most importantly - mental - all these emotional, physical and social aspects - should work together to achieve the public health:

Psychological health

Mental health or psychological level is the psychological well-being or empty the mind of unrest, which means life, which is characterized by well-being and happiness, efficiency and independence

Occupational Health

Occupational Safety and Health are aware of a very important purpose is to protect workers and equipment factories work Accidental Mahtmlhalta may cause injuries to the worker's death or God forbid, as well as damage or damage to the property of the facility.

Health maintenance

Bring health, and conservation is a difficult process and Falh.ohnak effective strategies to ensure the health of the individual and improve the health of the individual, and includes several elements:

nutrition

Nutrition is the science that studies how and what people eat and what affects the health status, such as foods or food ingredients that cause disease or poor health, such as eating too many calories, which is a major factor in obesity, diabetes, and heart disease (the field of food and nutrition and also considering dietary supplements that improve performance, enhance health, treatment or prevention of diseases, such as eating fibrous foods to reduce the risk of colon cancer, or supplementing with vitamin c to strengthen teeth and gums, as well as improve the immune system.

Sports

Physical exercise

Exercise is the performance of movements in order to develop or maintain physical fitness and overall health. It is often also in the direction of sharpening the skills or the ability Riadih.tkon these practices through frequent and regular movements. Exercise is an important element in the prevention of certain diseases such as cancer, heart disease, diabetes type II, obesity and back pain. Workouts are generally four types depending on the overall effect has on the human body:

1.tmarin flexibility be at the level of a group of muscles and joints.
Aerobic 2.altmarin such as walking, running and focus on increasing endurance help the healing of heart disease and help blood vessels and muscles.
3.altmarin such as anaerobic training or jogging, help to increase muscle mass and strength.
4.altmarin fitness are important to maintain physical fitness including healthy weight; and helps build and maintain bones, muscles and joints; it also helps to reduce the risk of surgery, and enhances the immune system to the sport.

Sports Nutrition

And focus on how food and dietary supplements that affect athletic performance, Kalthasin (of training), and recovery (after events and training). One goal of sports nutrition is to maintain glycogen levels and prevent glycogen depletion. Another objective is to improve energy levels and muscle. And no specific strategy to win the sport. An event that could include a timetable for a full season of what should be covered in the sports, and the quantities of minutes (before, during and after, and between workouts and events). Sports nutrition working in conjunction with sports medicine. Sport is the most important practices to lose weight as well.

Interest in Islam health

The role of science

The role of community

The role of the individual

Personal Health

And depends in part on the social structure of life, maintain a strong social relationships is linked to good health conditions, longevity, productivity, and a positive attitude. This is due to the fact that positive social interaction, as seen by many of the participants, increases the levels of chemicals in the brain that are linked to intelligence and personality. This basically means that positive reinforcement from a third party makes a man more social ingenious, also helps to relax physically and mentally, all of which are things proven impact on the nervous system.

High population

Cleanliness

Hygiene is to keep the body clean to prevent infection and illness, and avoid contact with infectious agents. It includes the exercise of public hygiene, bathing, cleaning, cleaning teeth, especially washing hands before eating and wash the food before it is eaten, cleaning utensils and surfaces before and after preparing meals, and others. This may help in the prevention of the disease. Through cleaning the body, the body gets rid of dead skin cells and bacteria, thus reducing the chance of entry into the body.
pollution

Social determinants of health

Le Lande report pointed out that the basic components of public health are four, including human biology, environment, lifestyle, and primary health care services. Thus, maintaining and improving health, not only through the advancement and application of health science, but also through individual effort and intelligence to choose the style of his life in his community. There is no doubt that the main factor is the environmental factor and the quality of water, especially for the health of infants in developing countries.

Healthy food

Healthy food or a balanced diet means a diet that leads to improving the health of the individual.Public health experts believe that health and beauty are based mainly on proper nutrition, rules, as the work and harmony of the body depends on the balance of the essential elements contained him by food intake. It is known that food consists mainly of the following basic food groups:Proteinaceous materialFatty substancesSugarsMineral elements and vitaminswaterDespite the fact that most foods contain a variety of nutrients, but we at the same time we do not find one food that can contain all the nutrients, to the nutrition and public health experts recommend that the different varieties of food intake but not limited to only one type.

Proteinaceous material

Intervention of these materials in the synthesis of red blood cells, and antibodies that play a key role in disease resistance. In addition, they are involved in the installation of hormones, and in the formation of clotting factors in the blood, which is supplying power to the body, so it should be human food contains the equivalent of 1 gram of protein per 1 kg of body weight.

And foods rich in protein substances:
Meat
Pulses
eggs
the milk
Nuts

Fatty substances

Many people believe that the fatty substances harmful to the body, and for this we find them do not eat fatty foods, while these fatty substances necessary for the body, it is the movement of certain vitamins to places absorbed in the body in order to take advantage of them, and for the conduct of independent operations, and to provide the body with energy, and because the fatty material burn slowly for this, it saves the person from feeling hungry, so comparing them with sugary substances.It should be noted that the fatty material that freezes at room temperature are called material fatty saturated or hydrogenated, which causes heart disease and blood vessels, obesity, diabetes and other diseases that threaten the health of the body, while the fatty material that remains liquid at room temperature are called heat unsaturated fatty substances which are beneficial to the body, and examples of vegetable oils.Nutrition experts advise the use of non-saturated fats in the food processing and salads, so take advantage of the medical impact in maintaining the integrity of the blood vessels and blood flow in without hindrance. This is important for everyone as it avoids its lethargy and kidney and heart attacks and angina stroke.There are those healthy fats in olive oil, flaxseed oil and seed oil, sunflower, and corn oil.The specialists also advises eating fish, light Vhamh Dhunh and contain the good fats such as omega -3. Viahbma if people eat my meal and fish each week.

Sugars

Sugars are considered basic sources of energy, which in addition to the availability of some construction materials for tissues and organs of the body, and the most important sources of vegetables, fruits and grains.

Given the importance of sugars for this man must get enough of them amounts daily, although not available so the body does to secure its needs of the metabolism of fat and protein, and due to some disturbances may occur especially if not available, the basic inventory of these substances

Vitamins and minerals

Mineral elements play an important role in biological processes in the body, it regulates the process of construction and installation in the tissues and cells of the body, which is necessary to sustain life and enjoy health and wellness away from the disease and the body needs vitamins and minerals to perform its functions properly and must be obtained from the food we eat.

water

The human body contains 57 liters of fluid in his body, put on a daily basis 5 liters through urine, sweat and evaporation and breathing well. This is why the body need about eight glasses of water a day so as not to get any disturbances. It should be noted that man if he was aware of the basics of proper nutrition, it may be difficult to apply that did not realize the defect sites in nutrition, and how to correct them, the substances protein and fatty and sugary, vitamins and minerals and water, all of which are necessary for health and beauty, because any shortfall in one cause disorders that weaken body and adversely affect safety, so we recommend everyone of all ages need to diverse healthy food intake, which maintains the health, vitality and beauty.

Foods are recommended by specialists

Statistics indicate that 70% of the cancer returning to unhealthy habits such as smoking and lack of interest in fresh, cuisine. The statistics show the following distribution among the injured, a cancerous disease:
35% of them are due to malnutrition
30% of them are due to smoking
15% due to a genetic defect of the father or mother
3% due to alcohol
2% due to exposure to ultraviolet Oohah and the rest for various reasons rare

It is seen from that list that the human being can reduce the likelihood of cancer through: Refrain from smoking, eating foods useful advised by doctors prevent the disease. And foods that are recommended by specialists:
tomatoes
Cabbage
Green broccoli
Garlic
Onions
Turmeric
Soy
Fish
CITRUS
Full flour
Radish
Watercress
Green tea
Walnuts

This means that food is limited to those foods is not, but interest in taking it between now and then, and the reduction of red meat.

Food Department

Use the food department to explain the feeding process. Among the examples of this MyPlate logo [1], which is a symbol of the American government about good nutrition (as of 2 June 2011). This shows the logo, which was developed under the Obama administration, the groups recommended amounts. There's logo on cereal boxes and so forth. [2] And on the website of the education of the American government on nutrition, you can click on different parts of the logo so that the reader can move to different pages. [3]

Tips for the system low-salt diet

If you've read about the realities of salt, you'll know that too much salt can cause high blood pressure, which increases the following risk of heart disease and stroke .nasaih can help in reducing the salt.
You do not have to add salt to your food to eat a lot of it - about 75% of the salt we eat is in everyday foods such as bread, breakfast cereals and ready meals.
Remember, whether you're dealing with food at home, cook or dine outside, do not add salt to your food automatically - taste Oola.alktar people add salt as a result of return, but it is often unnecessary, and it will taste your meal well without him.
Shop for foods low in salt
When shopping to buy food, you can take steps to reduce salt intake:
• Compare and som feeding on the covers of food when purchasing goods Aleomah.amkink already reducing salt intake by checking the tags and choose pizza, tomato sauce or low-salt breakfast cereals. Try to choose one type of food per week to check and swap when you shop to buy food
• Choose pork reducer noon salt and is Almdechn.imkn that contain cured meat and fish are high in salt, so they tried to minimize the handling.
• Buy canned vegetables without salt Alamadav.afl same with canned beans.
• Pay attention to the content of salt in sauces, pasta sauces Gahzh.galba are less urgent than tomatoes cheese sauces or those containing olive and bacon or meat.
• to eat healthy snacks, choose fruits or vegetables such as carrots or celery market. If you Stnnol potato chips or biscuits, check the tags and select them little salt.
• Reduce intake of soy sauce, mustard, pickles, mayonnaise and other sauces, because they can all be high salt.
Cooking few quantities of salt
Many people add salt to food when cooking. But there are lots of ways to add flavor to your food without using salt Almlh.thakq of these alternatives:
• The use of black pepper and spices instead of Almlh.haol on pasta, egg mixture, pizza, fish and soup.
• Add fresh herbs and spices to pasta dishes, vegetables and Allhom.ejreb garlic, ginger, chili and lemon in a deep-fried food quickly.
• Make a gravy sauce and the meat of your own instead of using cubes or small pieces, or search for low-salt products.
• attempt to bake or cook vegetables such as red peppers, tomatoes, zucchini, fennel, parsnips and squash to show their taste

• Create sauces using tomato and garlic with a mature taste.

Eating out: salt intake Tips

If you eat in a restaurant or cafe, or ask and ready meals, you can still eat less salt picks smart choices from low-salt foods.

Pizza: Pizza choice of vegetable or chicken instead of pepperoni, bacon Lean or extra cheese.

The pasta dishes: Choose one with a tomato sauce with vegetables or chicken instead of bacon, cheese or sausage.

Burgers: Avoid class, which can be elevated salt, such as bacon, cheese and barbecue sauce, and select power instead.

Chinese or Indian meal: Choose rice Ada.anh less urgent than spicy rice or rice and fried egg dish.

Sandwiches: Instead of meat, cheddar cheese, choose fillings such as chicken, eggs, mozzarella, or vegetables such as avocados or pepper Amahmas.haol workout salad and low-fat mayonnaise instead of mustard or pickles, which are usually high salt.

Breakfast: Instead of a meal full English breakfast, choose boiled eggs with toast, mushrooms, tomatoes Alemczuah.ama you have meat, choose bacon or sausage, but not both alike.

Authority: Ask for spicy sauces or sauces on the side, so that addresses what you need. Some gravy and sauces can be high salt and fat.

Healthy alternatives to food

The choice of healthy foods easier than some might imagine. You can make a big difference in your diet, changing a few eating habits.

Conducting small changes in your diet is the most healthy weight-loss method.

The first step is to eat less of foods high in calories, fat, salt and sugars and compensated with something healthier, including more Fruit and vegetables.

Remember, you can meet small changes to make a big difference in your diet.

Know more about  Panel each well About foods that must be addressed - and the amounts - to achieve a balanced diet.

Replace the food and drink

Try make small changes in your meal or your drink next, or when you open the kitchen cupboard or refrigerator to search for meal Khvevh.bmejrd your start, try thinking about doing your own healthy switches.

When buying prepared foods, do not rely on the promotional label printed on the cover, which may be misleading. Instead, learn to read nutritional information when they realized they contain calories, fat, salt and sugar.

the breakfast
• Replace full-fat milk half-fat milk, fat 1% or even skim milk.
• Replace sugar-coated breakfast cereals pills full breakfast such as porridge or whole grain wheat without adding sugar.
• Replace sugar sprinkled on cereal Alaaftark layer of fresh or dried fruit, which is considered
One of the five servings a day.

• Replace full-fat milk, milk low-fat or fat-free or low-fat natural yoghurt.
the lunch
• Replace the bread, cakes and pastries varieties of whole grains.
• Replace the butter and cheese in your potato layer to reduce the spread and reduce the fat, salt, sugar and baked beans.
• Replace the tuna sandwiches dissolved Bassandoecat tuna salad on bread made from whole wheat without mayonnaise.
• Replace the cheddar cheese, low-fat hard cheese to fill Sandwestk.

the lunch

• Replace the bread, cakes and pastries varieties of whole grains.

• Replace the butter and cheese in your potato layer to reduce the spread and reduce the fat, salt, sugar and baked beans.

• Replace the tuna sandwiches dissolved Bassandoecat tuna salad on bread made from whole wheat without mayonnaise.

• Replace the cheddar cheese, low-fat hard cheese to fill Sandwestk.

the dinner

• fatty sauces or cheese on the pasta dish, meat or fish in tomato sauce or vegetables.

• Replace whole milk in the mashed potatoes with butter and milk cover low-fat milk, low-fat, such as half-fat milk, fat 1% or skim milk.

• Choose redder than pieces of meat

.

  Replaced the iron frying pan when cooking meat.

Beverages

• Replace the coffee made with whole milk coffee "Skinny" made of milk, half-fat or skim.

• Replace drink alarm drink another alarm without adding sugar.

• Replace some of the sugary beverages a glass of water.

• Replace cola drinks and some natural juices increased by 100% (without added sugar) and mix with soda water.

• swap hot chocolate made from whole milk, which is served with hot cream made from skim milk and chocolate without whipped cream.

snacks
• Choose one of these snacks 10 snap its proximity to the 100 (kcal)

• Replace cakes cranberry raisin cake alone or dipped low-fat substance.

• Replace the raisins caramelised milk plain raisins.

• Replace nuts salted nuts unsalted.

• Replace fingers biscuits with cheese rice cakes with low-fat cream cheese.