Nutrition and food

Nutrition and food

  They are easily digestible and break down into glucose, which the body uses to perform its many functions. The body receives 4 calories per 1 gram of carbohydrates consumed. Carbohydrates are grouped into simple carbohydrates (sugar), complex carbohydrates (fiber), and starch. and based on the glycemic index it is divided into low, medium, and high The glycemic index shows how high and how quickly blood sugar levels change after consuming carbohydrates. The higher the glycemic index, the higher the rise in blood sugar and the longer it takes to return to normal. For a healthy diet, it is best to focus on foods with a low glycemic index, and physical work also matters. Foods with a high glycemic index are associated with an increased risk of heart disease and diabetes. The need for carbohydrates in our diet: Carbs should make up 45% - 65% of the calories in your diet, which is roughly 225g - 325g of carbs for someone on a 2000-calorie diet. Healthy and unhealthy sources of carbohydrates in our diet:  Fats – Fats are an essential part of the diet. One of the sources of energy and important fat-soluble vitamins. 1 gram of fat provides 37 kJ (9 kcal) of energy.  There are different types of fat including saturated fat and unsaturated fat.  Foods containing polyunsaturated fats are essential for good health and overall health.  • Fiber – Fibrous indigestible part of our diet essential for the health of the digestive system. Fiber is one type of carbohydrate. While most carbohydrates break down into sugar molecules, fiber cannot be broken down into sugar molecules and instead passes through the body undigested. Fiber helps regulate the consumption of sugars in the body and helps keep hunger and blood sugar under control. Fiber should make up at least 5% of your daily caloric intake.  • Soluble fiber, which dissolves in water, can help lower glucose levels and also help lower blood cholesterol levels. • Insoluble fiber, which does not dissolve in water, can help food move through the digestive system, promote regularity and help prevent constipation. • Minerals – Minerals are inorganic substances and essential nutrients that are needed in small amounts to keep you healthy. Minerals don't give you energy or calories, but they help build bones and teeth. People have different requirements according to age, gender, physiological state (e.g. pregnancy), and sometimes even medical condition. Some minerals are needed in greater amounts than others, such as calcium, phosphorus, magnesium, sodium, potassium, and chloride. Others are required in smaller amounts and are sometimes called trace minerals, eg iron, zinc, iodine, fluorine, selenium, and copper. Protein – Proteins are formed by combining smaller amino acids. Proteins in the diet are known as macronutrients and provide the body with energy (calories). 20 amino acids are used to build proteins. Because all cells and tissues contain proteins, they are essential for the growth and repair of muscles and other body tissues.  Protein is an important building block of bones, muscles, cartilage, skin, and blood. Each gram of protein contains 4 calories. The Reference Nutrient Intake (RNI) for adults is set at 0.75 g of protein per kilogram of body weight per day. Protein sources include meat products (hamburgers, fish, chicken), dairy products (cheese, milk, yogurt, cottage cheese), eggs, tofu, lentils, and soy milk. Vitamins – Vitamins are organic compounds that are necessary for very small amounts to support normal physiological function.  They are not stored in the body in large quantities and everything, in addition, is lost in the urine. Water- and fat-soluble vitamins play an important role in many chemical processes in the body. Fat-soluble vitamins include vitamins A, D, E, and K and can be stored in your body. High amounts of fat-soluble vitamins are not recommended because they can cause health problems. • Water – Water contains zero calories and is not a source of fat, protein, or carbohydrates. Although pure water does not contain any other nutrients. Water is a nutrient in itself and helps every cell in your body function properly as a vehicle for carrying other nutrients because 60 percent of the human body is made up of water. • Water regulates body fluids • Water helps with digestion and makes you feel full (so you eat less) • Water prevents muscle fatigue and dehydration • Water supports the kidney's process of ridding the body of toxins