The concept of healthy nutrition and its benefits
The concept of healthy nutrition and its benefits
Healthy Nutrition
Healthy nutrition is defined as eating a variety of foods, which provide the body with many important nutrients to maintain the health of the body, and the energy it needs, and feeling good, and include these elements: fats, proteins, carbohydrates, minerals, vitamins, Healthy nutrition is important to maintain healthy weight, especially in conjunction with physical activity, which helps to maintain the health and strength of the body, and eating healthy food helps to prevent malnutrition in various forms, and non-communicable diseases (English Non-communicable diseases and other health problems. The exact components of a balanced and healthy diet vary from individual to individual according to sex, degree of physical activity, lifestyle, and other factors, but the basic principles remain constant.
Benefits of healthy nutrition
There are many health benefits associated with eating healthy food. The following are the most important benefits:
Weight loss: Healthy nutrition to lose weight should include reducing the calories the body needs. Keeping a healthy diet free from processed foods can help you consume an adequate amount of calories without having to count them. Eating foods rich in dietary fiber Such as vegetarian foods. Fiber is an important element of weight control by helping them regulate hunger and increase their sense of satiety.
Diabetes control: Eating healthy food by diabetics helps to lose weight if needed, regulate blood glucose levels, prevent or delay the incidence of various diabetes complications, maintain blood pressure and cholesterol levels in the body, and it is important to This reduces the intake of foods containing salts and sugars added, as well as avoid eating fried foods, because they contain large amounts of saturated and trans fats.
Enhancing bone and dental health: Dietary diets that contain sufficient amounts of calcium and magnesium are important for healthy bone and teeth, and contribute to maintaining bone strength, reducing the risk of osteoporosis, and degenerative arthritis in advanced stages of human life. Many calcium-rich foods, such as low-fat dairy products, cabbage, canned fish, nuts, seeds and green leafy vegetables are good sources of magnesium.
Promote intestinal health: Bacteria that are naturally present in the intestine play an important role in digestion and metabolism. Some types also produce vitamin K and vitamin B, which are beneficial for the colon, and help bacteria fight viruses and harmful bacteria. A diet high in fats and sugars and low in dietary fiber leads to a change in these bacteria, which increases the risk of infection in the intestine, while eating vegetables, fruits, legumes, and grains can provide the body with a combination of bribotic and probiotics; They help beneficial bacteria to grow in the colon. On the other hand, dietary fiber promotes normal bowel movement, which can help reduce the risk of bowel cancer,
Improving memory: Healthy nutrition can help reduce the risk of mental retardation and dementia. One study suggests that there are many foods that reduce the risk of these diseases, such as vitamin D, vitamin E, and omega-3 fatty acids , Flavonoids, phenol, as well as fish, and the Mediterranean diet is a system that includes many of these elements.
Dieting may be associated with mood, and studies have suggested that eating foods high in glasamic load can cause increased symptoms of fatigue and depression. This type of diet includes eating large amounts of refined carbohydrates, such as: Biscuits, cakes, soft drinks, and white bread. On the other hand, the system that contains vegetables, fruits and whole grains is low glycemic load, and although healthy nutrition may improve the mood in general; however, it is advisable to consult a doctor in the case of stomatosis B.
Reduce the risk of cancer: unhealthy nutrition can lead to obesity, which may increase the risk of cancer, and can help the diet rich in vegetables and fruits from the risk of infection, one study found that eating enough fruit reduced The risk of gastrointestinal cancer. A diet rich in vegetables, fruits and dietary fiber has reduced the risk of colorectal cancer. On the other hand, eating high fiber foods reduces the risk of liver cancer.
Promote heart health: The Canadian Heart and Stroke Organization indicates that 80% of heart disease and early strokes can be reduced by changing lifestyle; such as eating healthy foods and increasing physical activity, as some evidence suggests that vitamin E can reduce Of the risk of blood clots that may lead to heart attacks, and on the other hand can contribute to avoid the intake of trans fats converted to reduce levels of harmful cholesterol in the body; which causes the accumulation of arteries to increase the risk of strokes, heart attacks, in addition to Reduce the intake of salt by 1500 milligrams daily can help reduce blood pressure; which is one of the important factors for the health of the heart.
Tips For Healthy Feeding
There are many steps that help make your diet healthier. Here are the most important steps:
Eating foods slowly can reduce the amount of calories you eat, which helps to reduce weight.
Increase intake of foods rich in protein, as these foods help increase the feeling of satiety, and may increase the burning of calories.
Drink enough water; this can help reduce weight, increase calories, and reduce appetite.
Cook food instead of frying, which causes some toxic compounds to be associated with an increased risk of cancer and heart disease.
Start eating vegetables, which may reduce the amounts of foods eaten, and contribute to weight reduction.
Eat whole fruits instead of drinking their juices; juice is lacking in the dietary fiber found in whole fruits, which can cause higher sugar levels faster.