Choosing Healthy Foods

Choosing Healthy Foods
Knowing what to eat sometimes confusing. We've heard what's good and what is not good for our consumption. Some basic principles in the diet still survive and have stood the test of time. Here are some tips from the ADA, American Diabetes Association in choosing healthy foods for you and your family.

>. Expand eat vegetables and fruits. Maximize variety of options with complementary color variations (color of the rainbow). > Eat vegetables such as spinach non-flour, carrots, broccoli or green beans.

> Choose foods from whole grains rather than processed products. > Try brown rice or wheat.
> Include dried beans (like kidney beans or pinto beans) and lentils (lentils) in your menu.
Consumption of fish 2-3 times a week.

> Choose lean cuts of meat. Usually that ends with the word "loin" such as sirloin. Chicken or turkey meat consumed without the skin.

> Choose non-fat dairy products like skim milk, non-fat yogurt or non-fat cheese.

> Drinking water. If you drink soft drinks, choose a calorie-free. Do not drink soda, sweetened fruit juice, sweet tea and other sweetened drinks.

> Use liquid oils for cooking. Do not use frozen fat. Remember that fat contains high calories. > Note the portion of the fat in your menu.

> Stop eating high-calorie foods or snacks like chips, cookies, ice cream, etc..
> Eating too much despite a healthy diet can put on weight. Note the portion that is right for you.

And choose foods that are high in vitamin its.

Vitamins are needed by the body in limited amounts and to assist in the smooth functioning of the body and to prevent disease. Vitamins have a role to produce energy and growth, and work together with other nutrients that our heart is still running well, to the bone and strengthen the immunization system and for healthy skin and hair.

Vitamins can be classified into 13 kinds, among them:

Its main benefits: for eye health, immunization systems, to nourish the skin and helps the development of cellular tissue and repair damaged cells.

Sources: foods that contain little vitamin A. Foods that are rich with "cerotene" which can be converted into vitamin A as in citrus, fruits that are red or yellow vegetables like carrots, sweet potato, tomato, cantaloupe and green vegetables like spinach berdaunkan or broccoli.

Vitamin B1 (Thiamin)
Its main benefits: for the nervous system and heart function; helps metabolize carbohydrates and to produce energy.

Sources: lean meat, fish, grains, flour, peas and beans.

Vitamin B1 (thiamin) marked lack of appetite, difficult bowel movements, insomnia and anxiety. Prevent the onset of the disease beriberi.

Vitamin B2 (Riboflavin)
Its main benefits: energy sources, immunization system function, to create healthy skin.

Sources: a low-fat milk, lean meat, poultry, cereals and vegetables are colored green.

Vitamin B3 (niacin)
Its main benefits: a source of energy, to create a healthy skin and digestive function. The body can produce niacin from the amino acid.

Sources: lean meat, tuna, poultry, peas, beans, cereals.

Vitamin B6 (Pyrodoxine)
Its main benefits: a source of energy, to form red blood cells, immune, nervous and hormonal systems.

Sources: lean meat, tuna, peas, vegetables
colored green.

Vitamin B12
Its main benefits: a source of energy, prevent anemia, to form red blood cells, helps nerve function.

Sources: lean meat, poultry, fish, eggs, low-fat milk.

Vitamin Folid acid or Folacin
Recommendation: age 14-70 +, 400 micrograms / day

Good for: cell function, because folate helps the formation of DNA and RNA. Can prevent heart disease by pushing the level of homocysteine. Good for pregnant mothers.

Sources: berwarnah green vegetables, especially spinach / spinach, turnip greens / Chinese radish, peas, broccoli, asparagus, oranges and cereal.

Note: anemia can occur in those who consumed less folate.

Pantothenic acid Vitamin
Recommendation: age 14-70 +, 5 mg / day

Good for: a source of energy
Sources: meat, poultry, fish, egg yolks, legumes and cereals.

Vitamins are micronutrients that are important and needed by the body in small amounts. fat-soluble vitamins are vitamins a, d, e and k, while the water-soluble vitamins are vitamin b and vitamin c.
vitamin b consists of:
- Vitamin b1 (thiamine)
- Vitamin B2 (riboflavin)
- Vitamin B6 (pyridoxine)
- Pantothenic acid
- Niacin
- Biotin
- Folic acid
- Vitamin b12 (cobalamin).

The recommended daily requirement (the average amount needed per day to stay healthy), has been established for each vitamin. Someone who is too much or too little of certain vitamins can experience nutritional disorders.

If taken more than 10 times the recommended dose per day, vitamin A and D are toxic, but vitamin E and K (filokuinon) no. Niacin, vitamin B6 and vitamin C when taken in high doses would be toxic, but is not the case with other vitamins are soluble in water.

Only two kinds of fat-soluble vitamins (vitamins A and E) are stored in the body until a large amount. vitamin D and K are stored in small quantities.

Depending on the needs, vitamin C is stored in an amount at least.

Vitamin B12 is stored in the greatest number and it takes about 7 years to spend 2-3 mgr supply of this vitamin.

Mineral

Because these substances are needed by the body in relatively large quantities and also called several minerals (sodium, chloride, potassium, calcium, phosphate and magnesium), inserted into class makronutrisimakromineral.

Other minerals are micronutrients, as required by the body in small amounts and is also called mikromineral. Which belong to the mikromineral are iron, zinc, copper, manganese, molybdenum, selenium, iodine and fluoride.

Lack of minerals, except iron and iodine, are rare. Excess of some minerals can cause poisoning.

Vitamin A (retinol)
Main sources:

As a vit. A: fish liver oil, beef liver, egg yolks, butter, cream
As carotene (converted to vit. A in the intestine): Green leafy vegetables, yellow fruits & vegetables, red palm oil
Key Benefits:

normal vision
healthy skin & other surface tissues
protection against infection
Due to lack of:

night blindness; thickening of the skin around the hair follicles; drying the whites of the eyes & the cornea, which ultimately lead to protrusion, ulcer formation and rupture of the cornea with the eye evisceration; blindness; spots on the whites of the eyes; the risk of infection and death

Due to the excess:

headaches, peeling skin, liver & spleen enlargement, thickening of bone & joint pain

Daily needs of adults: 900 micrograms

Vitamin D
Main sources:

as vit.d2 (elgokalsiferol): yeast, milk
as vit.d3 (cholecalciferol): fish liver oils, egg yolks, milk, formed in the skin when exposed to sunlight (ultraviolet light)
Key Benefits:

calcium and phosphate absorption from the intestine
mineralization, growth & repair of bone
Due to lack of:
growth and abnormal bone repair yg, ² rickets in children, osteomalacia in adults, muscle spasms

Daily needs of adults: 10 micrograms

Vitamin E
Main sources:
vegetable oils, wheat germ, leafy vegetables, egg yolks, margarine, legumes

Key Benefits:
antioxidants

Due to lack of:
rupture of red blood cells, nerve damage

Due to the excess:
advantages: the growing need for vit.k

Daily needs of adults: 10 micrograms

Vitamin K
Main sources:
leafy vegetables, pork, liver, vegetable oil, produced by bacteria in the gut

Key Benefits:

formation of blood clotting factor
normal formation of blood clots reply
Due to lack of:
bleeding

Daily needs of adults: 65 micrograms

Vitamin B (thiamine)
Main sources:
dry yeast, wheat, meat (especially pork & liver), nuts, legumes, potatoes

Key Benefits:
carbohydrate metabolism

Due to lack of:

beriberi in children & adults, along with heart failure and nerve function & yg abnormal brain

Daily needs of adults: 1.2 milligrams

Vitamin B2 (riboflavin)
Main sources:
milk, cheese, liver, meat, eggs, wheat

Key Benefits:

carbohydrate metabolism
health of mucous membranes
Due to lack of:
Corners of the mouth cracked lips & ² & scaly, dermatitis

Daily needs of adults: 1.5 milligrams

Niacin (nicotinic Aasam)
Main sources:
dry yeast, liver, meat, fish, legumes, wheat

Key Benefits:

chemical reactions in cells
carbohydrate metabolism
Due to lack of:
Pellagra (dermatosis, inflammation of the tongue, colon & brain function abnormally reply)

Daily needs of adults: 16 milligrams

Vitamin B6 (Pridoksin)
Main sources:
Dry yeast, liver, meat, wheat, fish, legumes

Key Benefits:

metabolism of amino acids & fatty acids
function of the nervous system
skin health
Due to lack of:
seizures in infants, anemia, nerve & skin disorders

Daily needs of adults: 2 milligrams

Biotin
Main sources:
liver, kidney, egg yolk, yeast, cauliflower, beans, legumes

Key Benefits:
carbohydrate metabolism & fatty acids

Due to lack of:
inflammation of the skin & lips

Daily needs of adults: 60 micrograms

Vitamin B12 (Cobalamin)
Main sources:
liver, meat (especially beef, pork), eggs, milk & dairy products

Key Benefits:

maturation of red blood cells
nerve function
dna synthesis
Due to lack of:
anemia pernicious anemia & other (on a vegetarian who suffer from fish tapeworm), bebrapa psychic disorders, impaired vision

Daily needs of adults: 2 micrograms

Folic Acid
Main sources:
green leafy vegetables that still fresh, fruit, liver, dried yeast

Key Benefits:

maturation of red blood cells
dna synthesis & RNA
Due to lack of:

Reduced number of all types of blood cells (pancytopenia), red blood cell-sized large (especially in pregnant women, infants & people with malabsorption)

Daily needs of adults: 200 micrograms

Pantothenic acid
Main sources:
liver, yeast, vegetable

Key Benefits:
metabolism of carbohydrates & fats

Due to lack of:
neurological disease, leg burning

Daily needs of adults: 6 milligrams

Vitamin C
Main sources:
oranges, tomatoes, potatoes, cabbage, green peppers

Key Benefits:
Antioxidants

Due to lack of:
scurvy (bleeding, tooth loss, gum inflammation)

Daily Adult Requirement: 60 milligrams

Sodium
Main sources:
salt, beef, pork, sardines, cheese, green olives, corn bread, potato chips, pickled cabbage

Key Benefits:

acid-base balance
nerve & muscle function
Due to lack of:
confusion, coma

Due to Excess:
confusion, coma

Daily needs of adults: 1 g

Chloride
Main sources:
same as the main source of sodium

Key Benefits:
balance elektrolis

Due to lack of:
Disorders of acid-base balance

Daily needs of adults: 1.5 grams

Potassium
Main sources:
skim milk, bananas, dried plums, raisins

Key Benefits:

nerve & muscle function
acid-base balance & water balance
Due to lack of:
paralysis, heart disorders

Due to the excess:
paralysis, heart disorders

Daily needs of adults: 2 g

Calcium
Main sources:
milk & dairy products, meat, fish, eggs, wheat, beans, fruits, vegetables

Key Benefits:

the formation of bones & teeth
thrombosis
nerve & muscle function
normal heart rhythm
Due to lack of:
Muscle spasms

Due to the excess:
pressure loss of bowel, kidney failure, abnormal behavior (psychosis)

Daily needs of adults: 1 g

Phosphate
Main sources:
milk, cheese, meat, poultry, fish, wheat, beans, legumes

Key Benefits:

the formation of bones & teeth
acid-base balance
acid components nukteat
energy production
Due to lack of:
irritability, weakness, abnormal blood cells, abnormal bowel & kidney

Due to the excess:
Overload occurs in patients with renal failure, high blood phosphate levels within

Daily needs of adults: 0.9 grams

Magnesium

Main sources:
green leafy vegetables, beans, wheat, seafood

Key Benefits:

the formation of bones & teeth
nerve & muscle function
pengaktivan enzyme
Due to lack of:
abnormal nerve function

Due to the excess:
low blood pressure, respiratory failure, heart rhythm disturbances

Daily needs of adults: 0.3 grams

Iron
Main sources:
soybean flour, beef kidney, liver, beans, shellfish, peaches

Key Benefits:

formation of enzymes, which serves to change various chemical reactions within the body
forming a major component of red blood cells & muscle cells
Due to lack of:
anemia, difficulty swallowing, spoon-shaped nails, intestinal disorders, reduced performance, impaired learning ability

Due to the excess:
iron deposition, kerusakanhati (cirrhosis), diabetes mellitus (diabetes), skin coloration

Daily needs of adults: 12 milligrams

Zinc
Main sources:
meat, seafood

Key Benefits:

enzyme components
formation of red blood cells
bone formation, / td.
Due to lack of:
yg slow growth, delayed sexual maturity, reduced sensation

Daily needs of adults: 15 milligrams

Copper
Main sources:
meat, oysters, nuts, dried legumes, wheat

Key Benefits:

enzyme components
formation of red blood cells
bone formation
Due to lack of:
anemia in children who suffer malnutrition ²

Due to the excess:
copper deposition in the brain, liver damage

Daily needs of adults: 2 milligrams

Manganese
Main sources:
wheat, dried fruits

Key Benefits:
enzyme components

Due to lack of:
weight loss, skin irritation, nausea & vomiting, changes in hair color, hair growth is slow reply

Due to the excess:
nerve damage

Daily needs of adults: 3.5 milligrams

Molybdenum
Main sources:
dairy products, wheat

Key Benefits:
pengaktivan enzyme

Due to lack of:
acidosis, heart rate fast-, fast breathing, blind spots, night blindness, irritability

Daily needs of adults: 150 micrograms

Selenium
Main sources:
meat & other animal results, the concentration of the soil who are within the plant

Key Benefits:
important for the synthesis of an antioxidant enzyme,

Due to lack of:
deficiency: muscle pain & weakness

Due to the excess:
hair & nail loss, skin inflammation, neurological abnormalities may occur

Daily needs of adults: 60 micrograms

Iodine
Main sources:
seafood, iodized salt, dairy products, drinking water

Key Benefits:
formation of thyroid hormone, which controls the mechanisms controlling energy

Due to lack of:
enlarged thyroid gland (goiter), cretinism, deaf-mute, fetal growth & yg abnormal brain development

Due to the excess:

sometimes cause high levels of thyroid hormone

Daily needs of adults: 150 micrograms

Fluoride
Main sources:
tea, coffee, water that contains fluoride

Key Benefits:
the formation of bones & teeth

Due to lack of:
increased risk of tooth cavitation, may be thinning bones

Due to the excess:
fluorosis (excessive accumulation of fluorine), spotted & tooth decay, bone growth outside of the spine

Daily needs of adults: 2.5 milligrams

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