mydailynutrients.com

Nutrients - which is one of them

Protein
Protein (chemical / protein) is different from amino acids. Eight of these amino acids the human organism cannot synthesize itself (produce) and is therefore on the supply of food dependent.

These amino acids (lysine, methodism, threnodies, insole urine, valise, leonine, phenyl and tryst pan) called essential. The individual cells of the body are largely composed of proteins, a continuous construction and dismantling. Thus, the body must be constantly and the individual cells so that new amino acids added.

Protein comes in animal and plant foods. The animal protein is valuable for the people (has a higher “biological value”), because the human pattern similar amino acids and therefore more easily from animal protein substance the body can be built.

The daily diet should be from a mix of animal and vegetable protein together.The main suppliers of our protein diet: meat, fish, eggs, milk and milk products (yogurt, ricotta, cream cheese, etc.), soy products (tofu, soy milk, etc.), legumes, cereals, grain products and potatoes.

Fats
Fats (chemically: lipids) consist of the trivalent alcohol glycerol and a maximum of three fatty acids. Fats contain a number of elements, such as the fat-soluble vitamins (A, D, E, K) and cholesterol, which only occurs in animal fats.

The number and type of fatty acids determines the characteristics of a fat and the importance for the human body main characteristics of the fatty acids are chain length (number of carbon atoms).

Up to 4 carbon atoms (C-atoms) are considered short-fatty acids (such B-in the milk), 6 to 12 C atoms as a medium fatty acids (for example, in the milk) and more than 12 C atoms as long Fatty acids (such as oils).

The saturation level (number of non-saturated with hydrogen bonds):
Without double bonds, they are saturated fatty acids (such as meat and sausages), with only one double bond are simply mono-unsaturated or en fatty acids (as in olive oil) and with two or more double bonds as multiple or poly unsaturated fatty acids en (e.g. Sunflower).

With the food fats recorded serve of energy supply and storage as fat. Some polyunsaturated fatty acids are for the human organism is essential and must be fed through the food. This among other things and the structure of cell membranes are as raw material for the prostaglandin.

The organism capable of excess energy, for example, carbohydrates and alcohol, in the liver to convert fats and then as a depot to store fat. Depot fat is in small quantities for the body such as vital as protection for internal organs. In larger quantities, it leads to obesity and is a burden for the heart and circulatory system.

Carbohydrates
The carbohydrates play in the human diet from the entire nutrients most important role. You are responsible for the organism easily utilized and the preferred source of energy.

The number of molecules distinguishes them:
Moo sic char ides have only a molecule, disaccharides consist of two equal or two different mono or polysaccharides, with many linked Moosic char ides.The main dietary sources of carbohydrates are: potatoes, rice, pasta, fruit, vegetables, milk and sweets. Especially sweets are mainly from mono, due to their low nutrient density as “empty calories”.

Vitamins
According to official definition, vitamins organic compounds, the organism or only to insufficient quantity synthesize (produce). You have to be compared to the other nutrients only in small quantities and are fed only a small part in energy metabolism dismantled.

The vitamins are in the body for the exercise and maintenance of physiological (essential) functions. The vitamins are not chemically or functionally comparable. You can therefore also in their function are not mutually replace.

Differences are the vitamins as follows:
The fat-soluble vitamins A, D, E and K and
The water-soluble vitamins B1, B2, B6, B12, biotin, folic acid, niacin and Pant Hot acid.Important food sources for various vitamins are: fresh fruit, fresh vegetables and whole grain products.

Minerals
Minerals are inorganic elements of our food. They are also vital, with a variety of tasks for growth and metabolism.Because of the volume share in the body distinguish between:
Quantity elements (> 50 mg / kg body weight) and
Trace elements (<50 mg / kg body weight).

The volume elements, metals sodium, potassium, calcium and magnesium, and the three non-metals chlorine, phosphorus and sulphur counted.

The trace elements include arsenic, cobalt, chromium, copper, fluoride, iron, iodine, manganese, molybdenum, nickel, selenium, silicon, tin, vanadium and zinc.Iron in this listing is an exceptional position, since it is strictly speaking not a trace element. It is equipped with about 60 mg / kg body weight in the organism and is therefore belongs to the quantity of elements.

The minerals have a variety of biological functions. To play the electrolytes (Na, K, Ca2, Mg2, Cal, HPO42, SO42) as a cargo carrier an important role in water balances of the organism.

Cholesterol is risk factor? Why the cholesterol value is totally overrated…

At first glance, the connection clear: the Infarktrisiko  increases with age, as well as the cholesterol value, so this is also responsible.

Cholesterol is one of the dietary fats Zea lander substances, on the one hand by the food, and secondly by its own synthesis in the body is produced. The body’s production occurs in the liver, adrenal cortex and the sex organs, and increases in the course of life steadily. Moreover, the share of total fat food energy to 40-45%, and thus the cholesterol in take.

Clean statistically increases the risk of heart attack with the cholesterol value, with most infarcts are completely inconspicuous but cholesterol in the blood (see: Worm, N. (1998). Dilators happy. Makes removing fat and sick. Enjoying is healthy. Furthermore showed only 3 of 16 long-term studies a statistical context.

Also unclear is whether the dietary cholesterol has an influence on blood value, because the self-synthesis based on the source. If much added production will be less and vice versa.

Only seems to be assured that the body needs cholesterol. Cholesterol is an important component of cell membranes, is the precursor of bile acids and steroid and is necessary for the synthesis of vitamin D.

FOOD GUIDES

The food guidelines are standards of “good eating” for health maintenance. These guides refer to the consumption of certain foods, including proportions, energy sources, non-essential nutrients such as fiber and cholesterol and related groups of foods with the nutrients they provide. In addition these guidelines are general, without specifications for different segments of population, although some governments have already set specific rules for their countries.

The aim of the guidelines has been, in most cases; reduce the risk of diseases most prevalent in society to be targeted, especially those chronic and degenerative diseases. Thus, many organizations related to the control of specific diseases such as cardiovascular disease or cancer, have established their own guides.

The recommendations frequently present in almost all the guides, regardless of who develop and who are directed, are as follows:

1. Maintenance of variety in foods that make up the diet:

A nutritionally sound diet should meet all or nearly all the recommendations of intake of those nutrients for which there is a dietary recommendation. The only dogma that exists in nutrition, or rather its basic principle is that they must perform a varied diet since no food gives us all the nutrients. This is the oldest and important rule or dietary guideline. The variety increases the likelihood of reaching all dietary recommendations including minors nutrients for which we established there dietary recommendation. At the same time, this variety reduces the risk of pathogens or toxic food and beverages.

2. Reducing fat intake, particularly saturated fats and cholesterol:

The fat in the diet provide more calories than any other food component. Reduce fat intake is the best way to reduce excess energy intake of our society. But in addition, the reduction of saturated fat and cholesterol is related to the decline in cardiovascular disease, particularly heart disease, some cancers and obesity.

3. Bring to calorie intake and energy expenditure to maintain body weight:

It has been observed that the morbidity and mortality is higher in obese individuals or malnourished regarding those with proper weight.

4. Augmentation consumption of foods rich in complex carbohydrates, fiber and vitamins:

It seeks to increase the intake of grains, vegetables, including vegetables and fruits. Thus, in addition to being able to replace foods rich in fat, increases the intake of nutrients such as carotene, vitamin C and fiber. The latter are under investigation as potential protection against certain cancers.

5. Reducing salt consumption:

The aim is to reduce the prevalence of hypertension and cardiovascular mortality secondary. The evidence that this is possible by reducing salt intake is not as strong as in the case of saturated fats and cholesterol. Most of the populations of developed consume more sodium necessary. An amount was not excessive and possibly beneficial is between 3 and 6 grams of sodium chloride, that is, common salt, per day.

6. Moderate alcohol consumption:

The moderate intake of alcohol, especially wine, is related to lower morbidity and mortality and total cardiovascular specific, however excessive intake of alcohol is responsible for deaths from traffic accidents, hypertension, cirrhosis of the liver and many other complications besides Socio-family problems.