Nutrition, growth is healthy and productive use of the body to take in adequate amounts of nutrients necessary for a long life. When these items are taken with little or received, or when any extras, and prevented the growth and development of health has deteriorated demonstrated scientifically. The body’s growth and development, efficient operation, form the basis of health to be resistant to external factors and diseases, sufficient and balanced nutrition.
growth of the body, the development of tissue regeneration, and adequate amounts of each nutrient is essential for the operation and use of the body balanced properly taken “adequate and balanced diet” is. If taken at the level of nutrients the body needs, not composed enough energy and body tissues can not be done “malnutrition” condition occurs.
Regular feeding Points to Consider: Although people eat enough, not when convenient choice or the wrong cooking method is applied may not receive some of these nutrients. In this case, it is not fulfilling its function in the body work of the nutrient health disorder occurs again. This situation is called “unbalanced diet.”
the needs of the people and is located in more than 40 nutrient composition of foods according to their chemical structure and activity in the body work is collected in 6 groups. These; proteins, fats, carbohydrates, minerals, vitamins and water.
Proteins: Proteins form the main structure of the cell. Some cells combine and body organs and tissues. Protein is the most important nutrient for growth and development. Many cells die in time and made new ones. Therefore, protein is an important nutrient for the continuity of the cell. the body’s defense system, the enzyme that regulates the body work, the primary structure of the protein is in some hormones. Protein is also used as a source of energy in the body.
Protein is formed from 16% of a human body. This form of storage is not working and is in the form of specific assignments forming cells.
Oils: The average oil for 18% of the adult human body. When an individual spends too had increased body fat, and eat less when it spends reduced. Therefore, the human body fat is the main energy storage. In the absence of an energy source, it used oil storage in the body. Fat is the most energy-giving nutrients. Some of the vitamin oils are taken into the body. Fat makes us feel. Subcutaneous fat controls body temperature.
According to the fatty acid composition of oils are divided into three groups;
* Saturated fatty acids (butter, lard, etc.).
* Monounsaturated fatty acids (olive oil)
* Polyunsaturated fatty acids (sunflower oil, corn oil, soybean oil, etc.).
The main task of carbohydrates is to provide energy to the body. We provide most of our daily energy from carbohydrates. carbohydrates in the human body contains a very small amount of glycogen. Glycogen is most involved in the liver. It contains a quantity of glycogen in muscle and other organs. A certain amount of blood present in the form of glucose, is important in providing texture for continuous energy. The total amount of carbohydrate in the adult human body is less than 1%.
consisting of an average of 6% of the adult human body substances. A part of the mineral is the building block of bones and teeth. The other part of the body and helps to keep the balance water. Some metals, the formation energy of the nutrients in the body and is essential for transporting oxygen required. Some metals are also included in the composition of the enzymes that regulate the functioning of the body.
Some of the vitamins, carbohydrates we take in food, oil, and to obtain energy from protein and helps regulate the biochemical processes associated with the formation of cells. Some vitamins, such as calcium and phosphorus helps to settle the matter to the bones and teeth. Some vitamins are also helpful in reducing the disruption of the function of maintaining some necessary nutrients for the body and the effects of some harmful substances.
Water, nutrient digestibility, tissue moves, the results of using the resulting cells is required for the disposal of hazardous wastes and excess heat generated in the body. all chemical reactions that occur in solution in the body, the body is essential for life to have enough water. 59% of the average adult human body is water. The water content in the body of the baby is higher than in adults.
All food items are taken together body normal growth and development, maintains a healthy and strong work.
adequate and balanced nutrition for different age, gender and energy and nutrient needs of individuals in specific situations are different. Nutrients are different in terms of type and quantity of the nutrients they contain. Some nutrients are protein, some are rich in carbohydrates. Therefore, our food, can be grouped under four groups in terms of nutritional value. In this group, foods, maintains interchangeable.
If our daily diet contains foods from each group and the amount thereof in accordance with our requirements, we fed adequate and balanced:
This group is a good source of calcium. Milk, yogurt, cheese, curd, desserts made with milk are in this group. These foods should be eaten in groups of one or two servings a day from anyone. At least one large glass of milk or yogurt, two matchbox size of cheese, a small bowl of pudding or rice pudding is considered one serving. Growing children with food especially in this group, it is important for the elderly and pregnant and lactating women. Adults and two servings a day to people who in normal situations, children, pregnant women and lactating women and the elderly should take 3-4 servings.
Meat, poultry, fish, eggs, dried peas, beans, lentils and products made from these foods: Foods in this group of proteins, B vitamins, and is rich in iron. They also give energy. 2 servings should be eaten every day from any one or several. This group of nutrients, creates dishes for lunch and dinner first. In one meal legumes, meat and vegetable dishes of one it is enough. Instead of meat edible fish or chicken. Young people, pregnant women and lactating women should be 3 servings from this group.
Vitamin C, many of our vitamin and mineral needs are met from this group. Cauliflower, celery, eggplant, artichokes, beets, zucchini, tomatoes, cucumbers, peppers, green leafy vegetables and herbs, carrots, all kinds of fruits are included in this group. or a mixture of the everyday avoid any food in this group s 5-7 servings should be eaten.
This group is the core of our energy resources. Bread, pasta, noodles, rice, bulgur, couscous, pastries, and desserts made from semolina flour made from this group. Bread is the food we eat every meal. Even in an adult meal for just 1-2 medium slices of bread. As more people with the movement of food two to three times that of people who have a sedentary lifestyle does not have to eat more than one serving. Depending on the degree of their work moving person can eat 2-3 servings. 4-6 servings from this group should be eaten daily.
not specified in this group, but the fats we use to flavor our food, sugar, tomato paste and spices. Sugar and sugary sweets that only allows them to consume more energy to the body leads to obesity. Body movement so that workers and athletes can eat dessert at every meal. Roughly half of the fat we eat daily comes from the combination of our food. In particular, there is no need to put oil in addition to food cooked with meat. of oils and fats should be eaten in a balanced way. Daily amount of fat a person receives 20-30 g. (Deletion 2-3 tablespoons) is up. Vegetable oils, this oil is 1/3, 1/3 olive oil should be 1/3 fats.