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Alt 05-12-2015, 13:33   #1
aknet
 
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Standart Sağlıklı yaşam beslenme ingilizce

IV. NUTRITION

Healthy eating, body growth, for ensuring the sustainability of development and daily function is to take in adequate amounts of the nutrients required. Similarities in terms of the nutrients they contain foods are divided into four groups.



1) Milk, yogurt, cheese group: milk and dairy foods in that food group consisting of protein, fats, calcium, phosphorus, B2, B12, is rich in vitamin.





2) meat, eggs and dried beans group: Red meat, poultry, fish, eggs, beans, chickpeas, foods in this group of foods such as lentils is a major source of protein, as well as oil, B vitamins contain iron and zinc.







3) Fresh fruit and vegetables group: This group of foods for the body of calcium, iron,

some magnesium and other minerals, A, B, C, E, vitamins such as folic acid

source is.







4) Grain group: they contain carbohydrates are the main energy source, also contains B group vitamins

Lifelong passed infancy, childhood, adolescence, pregnancy, lactation, menopause, according to the work done, such as recovery periods and vary the amount to be taken from these four main groups. However, small and frequent meals, day to start with absolutely breakfast meal to jump, junk food you eat, at least 4 days - 6 cups to drink water, cola drinks, tea, coffee, frying, roasting, excessive fatty, salty or sugary foods and deficit Avoid food sold, prefer unsaturated fat in the fat of choice, food to pay attention to the protection of nutrients in preparing internal and store in appropriate circumstances, eaten raw fruits and vegetables to wash thoroughly with plenty of clean water are available basic healthy eating guidelines for every age and period.



Today, at the beginning of the problems related to nutrition, obesity comes as a result of the increase in energy received from refined foods, despite the reduction of energy consumption in daily modern life. Obesity, diabetes, high blood pressure, a risk factor for many diseases, especially heart and blood vessel disease. Therefore particular importance in reducing the health risks protection ideal weight. Ideal weight and body mass index (BMI) is calculated by a formula called. Accordingly, in meters of the individual and the individual's weight in kilograms divided by height squared calculated body mass index (kg / m2). BMI less than 20 poor 20 - 24 between normal 25-29 overweight between 30 - 40 of the over 40 is considered overweight and very overweight.

Another dangerous situation regarding food additives contained some prepared foods. These additives are mainly the image of the food, making the odor more attractive, durability, consistency and chemicals are used to improve the flavor and which has proven to be a portion of the effects of carcinogens. Thus, the consumed food should be taken to include such materials.

During the supply of food also it has some rules that should be considered. Learn who should be considered to be absolutely fresh. It should be noted on the packaging of packaged foods to expiration dates contained in injured packaging or storage conditions of the goods must not be left in bad. Canned rust and should be not particularly outward bulging. Will be affected by hot foods or ice bags bringing home shopping should be used and / or delivered by the shortest route.
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