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Essential for health food
While it is true that foods essential to health include fruits, vegetables, tubers, liquids, milk and meat and fish, now also see that each of the foods that are provided to our body substances that are essential to its operation and development.
Essential for health food
Food and health: nutrients essential for life
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The Diet of Fiber
Fiber-rich foods play a major role for good nutrition.
Well known for its low calorie, fibrous foods like celery, green leafy vegetables, vegetables, apples, also have major benefits for weight control. Require more time to chew properly and are evacuated from the stomach more slowly, which helps to control feelings of hunger.
This plan will allow us to eat rich, while at the same time, control cholesterol and down some extra kilos.
Consuming foods rich in fiber will reduce the symptoms of constipation, diverticulosis and some types of intestinal irritation. Fiber without being absorbed by our body, remains in the intestine, stimulating peristalsis, increasing stool bulk, thus the daily evacuation is well benefit.
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Healthy Eating
Fruits and Vegetables
Why is it important to consume fruits and vegetables daily?
The latest national survey on eating habits in childhood and adolescence (Study enKid, 1998-2000), in which more than 3,500 people between 2 and 24 years of age, shows something that is new, although its significance: the fruit and vegetable consumption among children and adolescents is inadequate. Fruits and vegetables are foods that are a significant source of variety of vitamins (folic acid, C, pro-vitamin A. …), minerals (potassium, magnesium), water, fiber and antioxidants.
Their consumption is important because, if you include them in adequate amounts in your diet, you are contributing to the health of the whole family, helping to reduce the risk of diseases such as constipation, hypertension, high cholesterol and even certain types cancer. Do not forget to include in your diet every day.
The 5 Golden Rules for Healthy Eating
1. Avoid skipping meals
The intake must be spread into 3 meals throughout the day. A real breakfast prevents the pump stroke of 10 o’clock, lunch (which does not rhyme with sandwich every day) and dinner, friendly but lighter because it is followed by any significant amount of energy before bedtime.
2. Associate vegetables, starch and protein at every meal
It is the synergy of these three food groups that will help you avoid fatigue and blows snacks! If the lunch break is reduced to a sandwich prefer it mixed with vegetables, bread or cereal track.
3. Do not overdo fat
For cooking, choose vegetable fats (oils, margarine) with animal fats (butter, cream). Think also of cooking methods that require little fat (steam curls, grill), salad dressings or sauces house less fat than ready.
4. Reduce salt intake
It should not consume more than 8 grams per day! Ressala Do not have tasted before. Think of herbs and spices that often “fall” dishes without adding any additional salt. Be careful on the salt “hidden” in most meals.
5. Limit sugary foods
Sodas, cakes, dessert creams, are full and it is too! Without giving up your tasty treats, avoid overlapping dangerous or opt for the pastry-house, which is always less saturated than processed sugar industry.
Fiber-Rich Foods Preventing Constipation
Adopt a diet rich in fiber. The plant foods – fruits, vegetables, legumes, whole grains, nuts and seeds, seaweed – all contain fiber, while those of animal origin do not. There are two types of fiber: insoluble and soluble fiber. Generally, plants contain both types of fibers, with dominance for the insoluble fiber. Some only contain soluble fiber in large quantity.
The cellulose, Hemicellulose and Lignin are insoluble. They prevent constipation by absorbing much water, which stimulates contractions of the intestine. Must accompany the consumption of these fibers plenty of fluids to avoid obstruction of the digestive tract.
Pectin, gums and mucilages are soluble fibers. Psyllium is one of the few plants to contain mostly soluble fiber. Oats and barley also contain. This type of fiber helps prevent constipation by absorbing water and creating a gel. They also help control blood sugar and lower cholesterol.
Recall that according to the Food Guide, we should consume 6 to 8 servings of grain products per day, preferably whole grain or enriched.