What should we Eat for Better Health

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How can we improve our health status and stay healthy?

In order to be healthy and have full value organs in our body, it is necessary to take vegetables, fruits and grains. The regular meals with fish are irreplaceable, especially lardy fish (salmon) which is zbundant in Omega fatty acids. A healthy person should limit consumption of fried, trans-fat (margarine) and refined fats sweets, alcohol beverages, drinks containing high level of caffeine, etc. but these are amongst the most contaminating our organism with unnecessary, even harmful elements.

It is necessary to drink at least the average amount of water needed by our body for healthy metabolism, which is eight glasses of water a day. if we want to have a rapid metabolism and energy. This quantity is necessary to dilute the blood to the correct consistency to facilitate its movement and its ability to reach easily all organs and cells in the body.

Essential nutrients for the human organism are carbohydrates, fats and proteins. Their ratio of 3:1:1 is better acceptable for low to moderate intensity and 4:1:1 is appropriate for high and very high intensity of labor. Energy food intake per day is good to be around 2500 calories, and if we are on a limited diet - around 1500 calories is right. If we are temporarily restricting the amount of food intake for some reason, it is important to use quality products in the correct ratio to keep them feeding us fully and do not harm the healthymetabolism of our body and our appearance. Of course, these ratios are indicative as they depend on the way we live, where we live (geographic, environmental and climatic conditions), as well as our individual metabolism.

Take note of these important nutrients:

Carbohydrates provide the body with energy. They are found mostly in plant foods such as fruits, vegetables, honey, cereals such as rice, oats, corn. Doughy products and potatoes are better to be used limited and could be replaced by rice, oatmeal, red beans, wheat germ, nuts.

In the digestive system, both simple and complex carbohydrates are converted into glucose and other monosaccharides, with the exception of fiber, which hardly break and are very useful for full activity of the digestive system.

BUT! When a person consumes more calories than his body utilizes, part of the excess carbohydrates are stored in the body and under the skin as fat.

When we are choosing rich in carbohydrates products, always preferable are unprocessed foods like fruits, vegetables, nuts, sprouted grains and legumes, and whole grains and avoid refined, processed foods such as white-flour pasta, white sugar and desserts with its presence, candy and sweetened soda and other soft drinks.

Simple carbohydrates break down and digest quickly. This type of carbohydrates cause large fluctuations in blood sugar, cause for the sudden release of large amounts of insulin, leading to risk of increased appetite and fat accumulation. These are sugar, glucose syrup, jams and other similar ones.

Complex carbohydrates are made up of more molecules and are broken down much more slowly. They enter the bloodstream gradually and release moderate doses of insulin, which stabilizes appetite and reduces the risk of fat storage. These can be found in brown rice, beans, special bread without flour.

Proteins are the main component of all cells and tissues of the body. They make up about 83% of the dry matter of the muscles and around 90% of the dry matter of the blood. They also help maintain the necessary acid-base balance. In addition, proteins involved in the construction of a number of important structures such as immune bodies, plasma hemoglobin, enzymes, hormones, etc. Proteins are, therefore, required for the growth and development of the organism.

BUT! Proteins are the most difficult digestible food.

Proteins are the building blocks of the body and are necessary for the transport of vitamins and minerals through the blood. Liver protein used to regulate blood sugar levels. Your body needs them to produce hormones and more importantly - the enzymes. Proteins can be divided into two main groups - complete protein and incomplete protein.

Complete protein contains all the essential amino acids in good proportions, while incomplete contain only few amino groups; however, when combined properly they can also obtain all the amino acids. Complete proteins are found in meat, fish, poultry, cheese, eggs and milk are recommendable for intake. Yogurt is the only animal food source of complete protein, which is recommended for frequent use. Made from fresh milk, which has fermented into yogurt and contains Lactobacillus acidophilus-bulgaricus and other beneficial bacteria needed for digestion of food and prevention of many diseases, including candidiasis.

Incomplete protein is contained by cereals, legumes, rice, nuts and leafy green vegetables (only some nuts and seeds protein blend is almost full in value - soybeans, lentils, quinoa, etc.). To provide your body with essential proteins of plant origin, combine beans with each of the following foods: rice, corn, wheat, nuts, seeds. Or combine rice, corn or oats with any of the following foods: legumes, seeds, nuts; nettle, dock or other green foods.

Fats: Although much attention is given to the need fat in the diet continuously to decrease, the body needs fats. At the time of the child's growth, fat is necessary for normal brain development. Throughout the life of the man they are needed to supply energy and maintain the body's growth! In fact, fat is the most concentrated source of energy available to the body. Healthy fats (unsaturated) can be found in fish, nuts and seeds, some cold-pressed vegetable oils (olive oil) and less in some fruits and dairy products.

BUT! Frequent intake of fatty meats that contain saturated fats, for example, leads to problems in the cardiovascular system, liver, gall bladder and activates inflammation.

Experts say the amount of saturated fat in the menu should not exceed 7% of daily calories. To succeed in controlling cholesterol, increase the intake of unsaturated fats for saturated account. Limit your consumption of fried (especially animal), trans fat (margarine) and refined fats. Instead of red meat (beef, pork, lean) we should eat more fish and fish products because the omega-unsaturated fats they contain increasedlevels of utility and reduce the amount of harmful cholesterol in the blood. Vegetarians can instead fish use regular raw nuts and seeds: walnuts, almonds, hazelnuts, macadamia, pumpkin, sesame, flax and sunflower seeds.

Water: Two-thirds of the human body consists of water. Water is an essential nutrient that participates in all functions. It helps transport nutrients and waste products in and out of the cells in our organism. It is necessary for digestion, absorption, circulation and excretory function, and also for the recovery of water-soluble nutrients.

BUT! Pay attention to the fact that drinking plenty of fluids during meals dilutes too much digestive juices, difficults chewing and expands stomach.

If the food that we eat is solid, eith no fruits, vegetables or soup, it is better to sip a drink of water. However, if we have eaten and salad and main course - we should wait at least half an hour before the cup of water.

Today we not just drink many sodas or juices during meals, but do not pay enough attention to the presence of raw food in our diet. Natural feeding is considered "old-fashioned" or strange. In today's "modern" diet, very important for the body almost no digestive enzymes. However, you can always find them in many different types of food - both plant and animal sources. Sprouts are the richest source of enzymes. In large amounts it can find in fruits, especially southern - pineapple, banana, avocado, mango and papaya.

The main prerequisite for flawless intestine is eating more raw foods. They should be at least ¼, and ½ the best of the daily intake and consuming priority before other foods (especially fruits). Eating raw fruits and vegetables, and taking enzyme supplements helps to prevent the depletion of the body's own enzymes and thus reduces stress in the body. It is important to realize that the food and enzyme supplements can actually digest up to 75% of food without using enzymes that are released from the body. This is called "freezing (storage) of energy" that can be used for other important functions, and gives tone to your body!

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