June 17th, 2008 -- Posted in Calories, Energy, Nutrients |
During the day we carry out many activities such as study, work, walk, run, jump. They all energy spent, that’s why we need to feed the body to function properly. Remember that food gives us energy, allow us to grow, increase our resistance to disease and give us the elements that our body needs to stay healthy.
After eating breakfast, lunch or any meal, spend some time in which the body makes digestion of the food. In this way food is processed in the necessary nutrients for the body to perform vital functions. But not every food we eat has a nutritional value, so it becomes necessary to exchange ideas about the nutritional value of foods and their roles in the body.
This is determined by the amount of nutrients that contribute to our body when it is consumed. These nutrients may be fat, carbohydrates, proteins, vitamins and minerals. The nutritional value is different in each food group, some foods have more or less nutrients than others. That’s why, for sorting should be taken into account the nutrient that most abounds in its composition.
The food also plays different roles in the body.
According to its role foods are classified as:
Energy
Repair
Regulators
Food energy : There are those who give us the energy required to perform various activities and also provide us with heat. The energy value or caloric value of a food will depend on the amount of energy that can provide burned in the presence of oxygen. This value is measured in calories is the amount of heat needed to increase by one degree the temperature of a gram of water. These foods are carbs that are found in corn, rice, bananas, vegetables, sweets, etc.. and lipids that are derived from oil, sausages, butter, etc..
Food repairers : Not all the food we eat is burned to produce energy. There is a type of food called repairers, plastics or builders they help us to grow rebuild and repair the damaged tissues of our body and facilitate chemical reactions necessary for the maintenance of life. The most important foods in this group are proteins that are found in all kinds of meats, fish, eggs, milk, nuts, grains, legumes, whole grains, etc..
Food regulators : These foods contain substances that use the body in very small quantities to digest food properly and help coordinate the functioning of the body. It is believed that these foods do not add calories to the body. In this group are vitamins A, C, D, E, K and B complex to be found in vegetables, vegetables, fruits, milk, eggs, fish, etc.. Also includes minerals such as iron, phosphorus, Calcium, zinc, iodine, etc.., and water.
June 10th, 2008 -- Posted in Calories, Carbohydrates, Cereals, Energy, Nutrients, Nuts, Vitamins |
There is no food that contains all the essential nutrients. For example, wheat flour and comprehensive lack of vitamins A, B12, C and D, and contain very little calcium. However possess a lot of dietary fiber. The calf contains very little or nothing of calcium, vitamins A, C and D and fibre but possesses iron and vitamin B12. In making both food groups, we received the elements from both, but we need to add citrus salads or make vitamin C, and milk or cheese containing vitamin D and calcium. So, combining the completion of various food groups to form a balanced diet.
According to the role in the body, foods are classified as:
- Foods rich in plastic or trainers substances essential for the formation and maintenance of our structure: protein and calcium.
- Food energy-rich substances that provide energy to the body: fat and carbohydrates.
- Food regulators rich in vitamins and minerals essential for occurring chemical reactions of metabolism.
From a practical point of view, the classification of functional foods is not possible to establish guidelines or patterns of simple food for the general population. It is necessary to group the foods they share responsibilities and provide similar amounts of nutrients. In Spain, since the education programmed in Food and Nutrition (EDALNU) in the sixties, was adopted a model for classifying foods based on 7 groups.
Group 1: milk and dairy products: cheeses and yogurt.
Group 2: meat, eggs and fish.
Group 3: potatoes, vegetables and nuts.
Group 4: vegetables.
Group 5: fruit.
Group 6: bread, pasta, cereal and sugar.
Group 7: fats, oils and butter.
A balanced diet should provide:
4-6 servings per day of food groups 3 and 6: bread, pasta, cereals, potatoes, vegetables
3-4 servings per day Group 4: vegetables
2-3 servings per day of group 5: fruit
2-3 servings per day of Group 1: Milk
2-4 servings per day in Group 2: meat, eggs, fish
40-60 grams per day of fat
We must not take the same daily rations of food each group but there are several that for two reasons:
1. Nutrients are characteristic of each group vary widely among the same foods.
2. The natural toxins and pollutants are distributed in all groups. The more varied the food is, the lower the possibility of taking in harmful quantities.
Diabetes Program EDALNU Properties Function
Group 1
Lacteal Rich with high-quality protein and calcium plastic or biological trainers
Group 2
Meat,
Fishing,
Eggs
Rich in protein feeding stuffs high-quality protein and iron and some vitamins. Algunos are rich in saturated fat plastic or trainers
Group 3
Potatoes,
Pulses
Tubers
And nuts
Group 4
Vegetables
Vegetables rich in vitamins and minerals and fiber Regal
Group 5
Fruit
Fruit Rich in vitamins, minerals and some fiber-rich sugar and Regal
Group 6
Cereals and vegetables
Starchy food Or hydrocarbons
Grains and derivatives
Sugars and Sweet
Sugary drinks
Pulses
Tubers
Nuts
Rich in carbohydrates mixed: energy and plasticity
Carbohydrates rapid absorption
Rich in protein and fiber
Rich in protein, fat (except chestnuts), and minerals
Group 7
Gras
Rich in vitamins fat, fat-soluble and essential fatty acids Energetic
Alcoholic beverages
The food pyramid
It is the graphic representation of the recommended daily servings of each food group. This is the best guide qualitative and it is clear that the bases for food are cereals, tubers, legumes and vegetables (carbohydrates) together with milk and derivatives. The animal protein outside the dairy are recommended from fish, white meat and eggs. The red meat and liver should be present only with weekly / fortnightly.
During the day we carry out many activities such as study, work, walk, run, jump. They all energy spent, that’s why we need to feed the body to function properly. Remember that food gives us energy, allow us to grow, increase our resistance to disease and give us the elements that our body needs to stay healthy.