Balanced and adequate nutrition
A balanced and adequate diet A balanced and adequate diet is one of the cornerstones of a healthy life. The human body needs various essential nutrients in order to grow and develop healthily. These include healthy fats, proteins, carbohydrates, vitamins and minerals. Adequate and balanced intake of these nutrients strengthens the immune system, boosts energy and provides numerous other benefits. It is also very important for maintaining physical and mental performance. Negative effects of malnutrition A person who is malnourished is more susceptible to infections. Due to a weakened immune system, these individuals are less able to defend themselves against disease. In addition, malnutrition negatively affects bodily functions. Working capacity, concentration and planning skills decrease. Forgetfulness, mental sluggishness and a general slowing down of mental activities can occur. In addition, malnutrition increases the risk of growth disorders in children and the likelihood of chronic diseases in adults. In addition to the physical effects, malnutrition can also affect mental health. Low energy levels can lead to depression and anxiety disorders. This has a negative impact on the quality of life and social relationships of those affected. What can we do to eat a balanced and adequate diet? The following five food groups should be considered to ensure a balanced and adequate diet: Milk and dairy products: Foods such as milk, yogurt and cheese are rich in calcium, protein and vitamin D and support bone health. Meat, eggs and legumes: This group, which includes meat, fish, poultry, eggs, chickpeas and lentils, is rich in protein, iron and B vitamins, which are essential for muscle building and energy production. Vegetables and fruits: This group, rich in vitamins, minerals and fiber, strengthens the immune system and supports digestive health. Cereals: Wholemeal products such as wholemeal bread, oats and bulgur provide energy and ensure a long-lasting feeling of satiety. Water and salt: Water is essential for all metabolic processes in the body. Salt should be consumed in appropriate amounts, as an excess can cause health problems. Individual needs and professional support Nutrition is an individual process. Each person has different needs depending on age, gender, lifestyle, physical activity and state of health. It is therefore helpful to consult a nutritionist to create a nutrition plan tailored to your needs. With this support, you can both adopt a healthier lifestyle and achieve your long-term goals. A balanced and sufficient diet is the key to our health. By adopting this habit, we can provide both ourselves and those around us with a healthier and higher quality life. Keywords: #balanced #food groups #support #water #salt #grains #vegetables #fruit #meat #eggs #Pulses #Milk #Dairy products #Fats #Proteins #Carbohydrates #Vitamins #Minerals #Nutrition #Dernutrition
The effects of beet on our health
The effects of beet on our health Beetroot (Beta vulgaris) is a root vegetable from the chard and spinach family. The bright color of beet comes from betalains, a powerful antioxidant that has a protective effect against cancer. It also contains high amounts of folic acid and manganese, which promote our health. What are the benefits of beet? 1. effect on blood pressure Beetroot contains nitrate, which dilates blood vessels, increases blood flow and lowers blood pressure. This helps to reduce the risk of stroke and promotes heart health. 2. effect on endurance during sport Beetroot increases blood flow and oxygen supply in the body, which improves physical endurance and performance. 3. effect on dementia The nitrate contained in beet can increase blood flow to the brain in older people and thus slow down cognitive decline. It therefore has a protective effect against dementia. 4. anti-cancer effect Betalains, which are responsible for the bright color of beet, can have a preventive effect against certain cancer cells. 5 Helps with a healthy diet Beetroot is a low-calorie vegetable, but a valuable source of healthy nutrition as it is rich in vitamins and minerals. Practical recipes to incorporate beet into your diet 1.Yogurt and beet salad (Serves 4-5) Ingredients: -3 small beets -½ bunch parsley (chopped) -½ bunch dill (chopped) -6 tablespoons curd -1 teaspoon salt -1 clove garlic (crushed) -1 teacup walnuts and hazelnuts mixture -1 cup cooked chickpeas -4-5 tablespoons olive oil Preparation: 1.Boil and grate the beets. 2. chop the parsley and dill. 3. put the curd in a bowl and add salt, crushed garlic and olive oil. Mix well. 4. add the cooked chickpeas and the grated beet and mix well. 5. sprinkle the walnut and hazelnut mixture on top and serve cold. 2. beet smoothie Ingredients: -1 cup of milk (of your choice) -1 small banana -1 small beet (grated) -1 level teaspoon of chia seeds Preparation: 1.Place all ingredients in a blender. 2 Blend until the smoothie has a smooth consistency. 3. serve with ice cubes if desired. Note: Beetroot should be consumed in moderation, especially by people who are sensitive to nitrates. If necessary, it is advisable to consult a health professional.