A Paleo Diet For Athletes: Wholesome Option Or Too Radical A Change In Diet?

The role of healthy food in the health of the body

Having a proper and healthy diet is directly related to the growth and health of the human body, and it is not only effective on physical growth, but also on our emotions, mood and behavior. The characteristics of healthy food is that it provides us with nutrients that are necessary for the body. These nutrients include vitamins, minerals and proteins. By using healthy foods, it is possible to prevent many cardiovascular and vascular failures, reduce disability and diseases, and be fresh and healthy.

 

Types of nutrients in healthy food

As mentioned, one of the characteristics of healthy food is the presence of enough nutrients. These nutrients must reach the body in a certain amount through nutrition, because their excess or deficiency causes various disorders in the body. These nutrients include:

 

vitamins

One of the characteristics of healthy food is the presence of vitamins in it. Vitamins are among the nutrients that are essential for the health of the body, and their deficiency causes hair loss, lethargy, poor vision, and discomfort in some parts of the body. The types of vitamins that our body needs and can be obtained through healthy foods include vitamins A, B, C, D, E, G, K.

 

Fats

We are always advised to avoid eating fatty foods. This is a correct reminder, but you should know that fat is one of the basic needs of the human body, and healthy food is food that can provide the useful fat needed by our body. Healthy fats include omega-3 fatty acids, saturated or unsaturated fats such as olive oil and avocado oil.

 

carbohydrates

Carbohydrates include starch and sugar, and the presence of both is necessary for the body. Sugars provide the energy needed by the body, and starch is stored as useful fat after entering the body. One of the characteristics of healthy food is that it also provides carbohydrates for the body.

 

proteins

The cells of every living organism have protein and it is considered one of the most important substances necessary for life. Among the most important healthy foods that include proteins, we can mention milk, fish, meat, beans, eggs, etc.

 

minerals

Mineral substances and minerals include zinc, iron, magnesium, copper, calcium, manganese, potassium and sodium, and it is one of the characteristics of healthy food to supply these minerals to the body. Such as breads, pasta, meats, milk and eggs. Among the functions of minerals needed by the body, we can mention regulating the activity of enzymes, helping to transfer substances in the cell wall, strengthening bones, transmitting nerve messages, maintaining the acid and game balance of the body, and the strength of muscle movement.

The role of healthy food in the health of the body

Having a proper and healthy diet is directly related to the growth and health of the human body, and it is not only effective on physical growth, but also on our emotions, mood and behavior. The characteristics of healthy food is that it provides us with nutrients that are necessary for the body. These nutrients include vitamins, minerals and proteins. By using healthy foods, it is possible to prevent many cardiovascular and vascular failures, reduce disability and diseases, and be fresh and healthy.

Food groups including nutrients

After checking what kind of nutrients should be in healthy foods, now we want to check what kind of food groups we can provide these nutrients to our body:

 

Milk and low-fat products

This group includes milk and any kind of products obtained from milk such as yogurt, cheese, curd and buttermilk. Milk and other related products contain large amounts of calcium, protein, phosphorus, vitamins and other nutrients.

 

Note/ It is recommended to use low-fat dairy products when consuming dairy products.

 

types of meat

All types of red meat such as veal and sheep, white meat such as chicken, fish and birds are among this category, and one of the characteristics of healthy food is that nutrients such as protein, iron, phosphorus, B group vitamins, niacin, zinc and magnesium are introduced through them. slow body

 

Note/ People who are vegetarians and cannot use meat, can instead use legumes such as peas, beans, lentils, and nuts such as almonds and hazelnuts.

 

Fruits

The group of fruits includes natural fruit juices, all kinds of fruits and also dried fruits. By using fruits, you can provide vitamins A, C, food fibers, minerals and water needed by your body.

 

bread and cereals

The group of bread and grains includes types of wholemeal breads, traditional breads, types of pasta and noodles, rice, and prepared grains. This group has carbohydrates and dietary fiber. If you use whole grain breads, you should know that these breads contain B vitamins, iron, magnesium and protein, and using them provides the minerals needed by the body well.

 

vegetables

Vegetables include a variety of leafy greens, cabbage, carrots, lettuce, mushrooms, zucchini, peppers, tomatoes, green peas, eggplant, and green beans. By using these ingredients in your food, all kinds of vitamins, fiber and minerals you need will enter your body.

 

Among other features of healthy food

1. have little salt and fat

One of the biggest problems of people these days is high blood pressure, which is caused by excessive use of salt. Try to use enough and little salt. Consumption of saturated fats should be minimized and use vegetable fats instead of animal fats.

 

2. Animal products and vegetables are its main ingredients

Do not neglect the use of vegetables and plants, meat and animal products and use such ingredients in your daily meals because they are very healthy, nutritious and invigorating.

 

3. Balance in the amount of minerals

The calories your body needs during the day are as follows:

 

Proteins 10-25%

 

Carbohydrates 50-60%

 

healthy fats 20-30%

 

4. Have fresh and organic ingredients

Try to use fresh and organic food as much as possible and avoid buying ingredients that increase their shelf life with preservatives and chemicals.

 

5. Varied meal plan

Research shows that having variety in the food plan makes the substances needed by the body to be provided faster and indigestion problems are significantly reduced. So prepare for yourself a varied food plan that includes all food groups and prevent problems.