We all know that improper nutrition may result in many diseases, most notably obesity, diabetes, cardiovascular disease and others.
Proper nutrition may significantly limit these diseases and help in human growth. The nature of the diet differs from one person to another according to many factors including age, weight, height and exercise of human activity.
Obesity is one of the most important diseases resulting from improper nutrition. Obesity is simply an increase in body fat. For healthy women, fat accounts for about 25% of body weight and 17% of healthy men.
The women’s body is designed to carry a large amount of fatty tissue to supply the body with sufficient fuel during pregnancy and lactation, even with the scarcity of foods.
There are many factors that may lead to obesity, including the genetic factor, unhealthy eating habits and lack of exercise. Other factors, such as functional dysfunction of the glands and psychological and health stress, are eating, lifestyle, transportation and well-being.
How to measure the obesity?
There are several ways to find out if a person is fat or not. But one of the easiest and most common methods is to remove the length of 100 for good weight and to remove 110 for ideal weight.
The person who is 175 cm in good weight 75 kg and his ideal weight 65 kg and the ideal weight is for fashion lovers and power players.
What is healthy nutrition?
To identify the proper diet, we must follow the food pyramid. The pyramid contains the main food groups that everyone must adhere to and work with.
The food pyramid shows us the quantities of health to be taken from foods. The main food groups are meat group, the dairy group, Starches.
The starch group:
rice, bread, grains and pasta, which is the base of the pyramid. It is recommended to eat 6-11 milligrams of this group per day.
The amount is equivalent to one-quarter of a loaf of bread or 30 grams of ready-made cereal or half a cup of grain, cooked rice or pasta. Starch is an important source of energy, vitamins, fibre and minerals.
The group of vegetables:
nutritionists recommend to eat 3 – 5 amounts of this group per day as the amount is equivalent to half a cup of raw vegetables or uncooked or half a cup of other types of vegetables cooked and this group is that provides the body with vitamins, an important source of fibre.
nutritionists recommend eating 2-4 amounts per day as the amount equivalent to one medium apple or an orange or banana or half a cup of fruit juice
nutritionists recommend eating 2-3 servings per day. The amount of waked equivalent to one egg or 60 grams of meat, chicken or fish. It is recommended to eat fat-free meat, and remove the chicken skin before cooking.
Nutrition experts also advise not to over-eat egg yolk, because it contains high cholesterol. You should focus on eating and eat white meat, chicken and fish instead of red meat. The body’s body supplies proteins, vitamins, iron and zinc.
nutritionists recommend taking 2-3 doses of this group per day. One amount is equivalent to one cup of milk, milk or yoghurt. So, you should replace regular dairy products with sources rich in proteins, vitamins and minerals.
Experts also recommend to eat foods rich in fats, oils and sugars and advised to use in very small quantities because it provides the body with high calories, but does not have important nutrients.
In the food pyramid, there is no food group more important than the other, but we need each group, but we deal in order.
Tips for healthy nutrition.
We recommend that you follow these 10 tips.
Eat 3-5 meals a day with a date.
Moreover, eat fruits, sleep, sports and bathroom after food at least an hour.
Also, do not read and watch TV while eating.
Go to the toilet twice a day in the morning and evening with the appointment set.
Eat in a small, non-deep dish with a control of the amount of bread and food.
Do not miss a meal every even a few laps.
Many fluids, vegetables and fruits and reduce the fat and carbohydrates and sugars.
Chew food well and do not eat the farthest water to make sure you swallow the bite.
Walk half an hour three times a week.
Sleep eight hours and not watch and wish all body healthy and healthy.