Nutrition: Which foods are not recommended?
Refined foods, fried foods, high-fat foods, carbonated fresh water. Nutrition…
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What must be in our daily diet to stay healthy?
A healthy diet should include:
- Heavy carbohydrates – for example: rice, buckwheat, oatmeal, whole grain breads, vegetables and all your favorite legumes – lentils, beans, peas, etc. All of these products give us energy, and without them we cannot work and exercise;
- Fats – natural fats and cookies that we can get from meat and meat products. Also, although vegetable oils are very high-calorie foods, they are rich in vitamins and minerals, and at the same time help to absorb most of the food, so everyone needs a moderate amount of fat. Of course, the most useful vegetable oil is olive, so we are lucky in Azerbaijan – we can accept locally produced olive oil, which is more affordable than imported, but very nutritious and healthy;
- Protein – of course, meat, chicken, eggs, cottage cheese and other dairy products, fish. Legumes, beans, peas, etc .;
- Vitamins – we need all-spectrum vitamins, so the products will be different here, for example, vitamin A is rich in beef liver, spinach, fish, milk, eggs and carrots, vitamin B6 is rich in fish, beef liver and poultry, trout is rich in vitamin B12 , salmon and tuna. However, the most popular vitamin C is found in red sweet peppers.
Why should we eat more vegetables and fruits?
Because vegetables and fruits are rich in vitamins, antioxidants and fiber. In addition, it has great benefits for skin and eye health, cell renewal, and tooth and gum health. And, of course, strengthens the immune system. Therefore, we must add fruits and vegetables to our daily diet.
How much water should we drink per day? Do all drinks – fruit juices, coffee, tea, milk – meet the body’s need for water?
A healthy person should drink 30 ml of water per kilogram of body weight per day. This means that if you weigh 60 kilograms, you should drink 1.8 liters (about 2 liters) of water per day.
No, just water meets the body’s need for water. Other drinks, on the other hand, dehydrate the body to meet the body’s need for water.
Which oils are suitable for cooking and which oils should be used in salads and raw foods?
Animal fats are more suitable for cooking (butter), coconut oil and avocado oil in vegetable oils are suitable for cooking, all other vegetable oils are converted into trans fats during cooking and frying because they have low combustion rates and are not very healthy. In the cold, cold-pressed olive oil (extra virgin or leaking) is the most recommended oil.
Can we still be overweight or underweight if we eat healthy?
Yes, of course we can. Because if we eat healthy food in large portions, it can lead to weight gain. And at the same time, eating healthy food in very small portions can cause us to lose weight.
How can those who always eat in a restaurant eat healthy?
It is possible to find healthy food alternatives in every restaurant, prefer salads with fat, and grill or oven-baked foods instead of fried foods. Instead of fried potatoes as a garnish, prefer heavy carbohydrates such as vegetables, bulgur and buckwheat.
Which foods are not recommended?
Refined foods, fried foods, high-fat foods, carbonated fresh water.
What were the highlights for vegetarians or vegans?
Because these people do not eat animal food, they should regularly check the amount of vitamin b12, iron, calcium and omega 3 in animal foods. They need to regulate vitamin and mineral balance. Legumes should be preferred for protein.
Is it healthy to completely eliminate sugar from our lives?
It is advisable to extract refined sugar, but we also get sugar from natural and dried fruits, which must be taken.
How can we determine what weight we should be?
BMI (body mass index) = weight / height x 2. If the figure obtained by this formula is between 18-25, then the weight is normal. Over 25 can be considered overweight.
Should detox be used to cleanse the body? Why?
It depends on the desire. But it is better to exercise over time. Because it helps cleanse the body of toxins and toxins. It is enough to detox once a week to keep yourself in good shape. It is also important to prefer minimal plant foods throughout the day. Some people these days prefer to limit themselves to water or light fruit and vegetable drinks.
How can we determine which diet is healthy for us?
To do this, it is advisable to consult a professional (dietitian), where the necessary tests should be checked, a survey should be conducted, and at the end of it should be designed nutrition that suits your body.
And finally, is there a healthy dose of alcohol? How can we determine?
There is no healthy dose, but there is a drink that is good for the cardiovascular system, and it is red dry wine. The daily amount of red dry wine should not exceed 50-150 ml.
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Thank u Mam for this class
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