Nutrition is the benefit that our organism obtains from the food that we provide for its ingestion. It includes the process of digestion and absorption of these same foods.
Let’s look at some things we should know about nutrition:
1. Just because you eat carbohydrates doesn’t mean you’re going to get fat.
When someone wants to diet they usually restrict their intake of carbohydrates. But these do not fatten, only fatten white pasta, white bread and baked goods with refined white flour.
Carbohydrates are essential nutrients that intervene in the body for both energy and brain function.
Here are some of them that will help you lose weight:
Oats and barley have soluble fiber that dissolves very slowly, keeping us satiated for longer.
Beans make regular intestinal transit, which will help you lose weight. They have valuable proteins and a lot of iron. They are good for the heart
Wheat grains are high in fiber, iron, magnesium, zinc, and B vitamins. These cause food to be transformed into energy.
Quinoa is a super protein, so it is a superfood. It has essential amino acids, essential for muscle building. It accelerates the metabolic rate, which is the speed at which calories are consumed. It regulates blood sugar and levels cholesterol, thus preventing cardiovascular disease.
Vegetables have fiber, vitamins, minerals and antioxidants that protect us from free radicals. They fight cancer, among other diseases.
Brown rice has a lot of fiber, vitamins A and B, little fat and is rich in magnesium. This mineral provides you with energy, maintains your healthy bones and promotes muscle relaxation.
White can cause constipation, while whole-wheat can make intestinal transit easier, as well as reducing the risk of developing type 2 diabetes.
2. Fiber is essential to maintain a healthy digestive system.
Fiber is a substance of plant origin that is not absorbed in the intestine but ferments in the intestine. It is also found in foods that have been enriched with it. It has no calories. It is present in fruits, vegetables, whole grains, nuts and legumes. Wheat bran is the food that has more fiber, also oats and brown rice.
- It helps to maintain the level of glucose stable in the blood.
- Reduces cholesterol absorption
- It is very satiating, so it helps you lose weight
- Prevents diseases of the digestive tract by preventing constipation
- It can be of two types, soluble and insoluble.
Soluble can be found in husks, pulps and leaves, vegetables, legumes, fruits, barley and oat bran. It retains water, reflecting a viscous appearance, and ferments in the colon.
Insoluble is found in wheat bran, cereals and wholemeal bread, as well as legumes and vegetables. It hardly ferments and also prevents constipation by facilitating the transit of food through the intestine.
3. Refined oils are very unhealthy
Refined oils are unhealthy due to the transformation process they undergo. In this process components of great nutritional value are eliminated.
The first compression suffered by sunflower or corn seeds, for example, to extract the oil, is a mechanism in which it is only possible to remove 20% of the oil contained in them, when cold. This is why the industry resorts to other processes to obtain a greater percentage of oil from the seeds.
After this first mechanical compression, the seeds are subjected to a temperature of between 80 and 100ºC. A solvent derived from petroleum is then added and the seeds are boiled. This mixture is again exposed to temperatures of 150 º C to evaporate this solvent. Many toxic residues remain in the resulting oil.
This oil needs to be refined in order to be bottled.
To correct the acidity, caustic soda is added. Free fatty acids are then added to separate the soap. Minerals and phospholipids are lost in this process.
In order to bleach the oil, it is again subjected to very high temperatures and bleaching agents are added. Pigments such as chlorophyll and beta-carotene are lost in this process.
Finally, it is deodorized. It is exposed again to very high temperatures. This process is to eliminate bad smells and flavors that have appeared due to the industrial process. In this process, aromatic oils and the remaining fatty acids are eliminated.
The result is a completely toxic product.
Chemical antioxidants are still added to remove the rancid taste and to keep it for a considerable amount of time exposed to light.
4. Sugar is the most harmful food
According to an experiment published in Nature Communications, it is not necessary to ingest large quantities of sugar in order for it to be harmful to our health.
But the important thing about sugar is its origin, it is harmful if it is added sugar. The added sugar is the one that is added to the food during its elaboration process. However, fruit sugar, naturally contained in the fruit, is beneficial because it also provides minerals, vitamins and fibre. Unlike added sugar, which provides nothing but calories.
It negatively affects the longevity of life and fertility.
5. Staying hydrated is very important
Water is essential for survival. A good supply of this liquid each day, about eight glasses, brings good health. We see the benefits:
- You will feel less tired
- Solve constipation
- You’ll be in a better mood
- Migraines will disappear
- Helps you lose weight
- You’ll have healthier skin
- Helps regulate body temperature
- You’ll be less likely to get cancer
- Your immune system will benefit
- You’ll have good breath
- Helps to think clearly, as it avoids dehydration of the brain
Conclusion
Individualization is the cornerstone of a good eating and training plan. There is no diet or exercise plan that works the same way for everyone, because each of us has specific characteristics that are unrepeatable. Therefore, the best thing you can do is to get advice from specialists in each area and you will achieve results much faster. In addition, you will save time, money and effort. Now that you know the most important thing to start your healthy lifestyle, all you have to do is put it into practice and spread it to other people so they can join too. Do not miss our following publications, in which we will be delving into these and many other topics that will be very useful to you to achieve your goals.