Healthy food is often considered bad, even though many types of healthy foods taste delicious, but are often forgotten. Eating healthy foods has many benefits, including protecting yourself from the threat of chronic diseases.
Image source
Consumption of healthy foods, do not have to limit one or more types of food. Consuming various types of food, can actually provide different nutrients so that they can complement the nutrients needed by the body.
- Various Healthy Food Choices
Healthy foods generally include a variety of nutrients in sufficient quantities, including vitamins and minerals. Green vegetables rank first in the types of healthy foods because of their complete nutritional content. Among the types of green vegetables, there are various good choices to consume, such as mustard greens, broccoli, and spinach with high fiber content.
Besides vegetables, fruit is also very important because it contains many vitamins. Of the many fruits, some fruits are popular and rich in nutrients, including:
Apples, because they contain lots of fiber, vitamin C, and other antioxidants.
Oranges, which are high in vitamin C.
Avocados, which are rich in healthy fats, potassium and vitamin C.
Banana, as one source of potassium.
Berry fruits, like blueberries and strawberries. * Besides being low in calories, it is also rich in antioxidants and fiber.
Eating healthy foods should also remain balanced and diverse. Here's another major healthy food group that you should consume, in addition to vegetables and fruits:
Meat and eggs
Meat is one of the healthiest foods that contain nutrients. Lean beef is a higher source of protein and iron than other meats. While the eggs are classified as one of the most nutritious foods because in addition to high protein, eggs also have complete nutritional content ranging from vitamins, minerals, unsaturated fats, to antioxidants.Nuts and seeds
This food group is a type of healthy food that is crisp and full of nutrients, including magnesium and vitamin E.Fish and other seafood
Variety of seafood, especially fish, is a kind of healthy food rich in omega-3 fatty acids and iodine. Research shows that people who often eat sea fish tend to be longer and have a lower risk of many diseases, including heart disease.Milk
Milk is very high in vitamins, minerals, quality animal protein and healthy fats. In addition, milk is one of the best sources of calcium. You can also consume milk in various forms of dairy products, such as cheese. Milk that is fermented into yogurt, contains many good bacteria for digestion.
Get to know the different types of foods that need to be avoided
In addition to the need to eat healthy foods, you also have to recognize foods that should be avoided because they can trigger health problems.
First, avoid foods and drinks that are added to sugar. If it is often consumed in large quantities, it can trigger insulin resistance in the body and cause a variety of serious diseases, including type 2 diabetes and heart disease.
Then, avoid fast food or junk food, such as french fries, fried chicken, and chips. This type of food has high calories, but little nutritional value. In addition, fast food can encourage overeating.
Also avoid other unhealthy foods or drinks, such as candy, ice cream, processed meat, and processed cheese. However, if you want to consume it, you should only do it occasionally.
Start eating a balanced healthy diet, in order to maintain and improve your body's health. In order not to get bored, you can try creations and combinations of various types of healthy foods in a variety of interesting dishes every day. Do not forget to complete your healthy diet with a healthy lifestyle, which is by increasing the consumption of water, adequate rest and regular exercise. If necessary, you can consult a doctor or nutritionist to get healthy food recommendations that suit your body's needs.
- HEALTHY FOOD IS
Healthy food is eating that contains substances needed by the body and must have several conditions, namely hygienic, nutritious and adequate, but not necessarily expensive and tasty food. Hygienic food is food that is not exposed to germs or substances that can interfere with health. Nutritious food is food that has enough carbohydrate, protein, fat and vitamins for the body. While adequate food is food that fits your needs based on your age and body condition. In addition to the requirements above, healthy food is influenced by the way it is cooked, the temperature of food at the time of presentation and easily digestible food ingredients. The purpose of eating foods that are healthy for the body is to keep the body healthy, grow and develop well. Whereas if these conditions are not met, not the health obtained but instead formed a lot. - FUNCTION
Healthy food must have a balanced nutritional content between carbohydrates, proteins, fats and vitamins that function in keeping the body healthy, growing and developing well. The function of each of these nutrients, namely:
Image source
Carbohydrates or also called energy substances, namely macronutrients which function as the main energy source for several cells such as nerve cells and red blood cells, protect proteins so they are not used as energy producers; prevent the occurrence of ketosis (the process of forming a ketone body) caused by excessive protein breakdown; in the liver can function to detoxify certain toxic substances; and some types of carbohydrates have special functions such as lactose which helps in calcium absorption, ribose as a component of nucleic / DNA and fiber can help in the digestive process and facilitate defecation / defecation. The form of carbohydrates used as energy is in the form of glucose which is stored in glycogen form in the liver and muscles if not used. Examples of foods containing carbohydrates are rice, corn, potatoes, fruits and vegetables, milk, honey and others
Proteins that play a more important role as building agents than as energy sources. But if there is no energy source, protein can also be used as an energy source too. The function of this protein is as a means of transportation for small molecules and ions and also plays a role in the process of storage, protection of the body in the immune system, helping in motion coordination, as supporting the body such as the skin and bones, helping in enzymatic processes, sending nerve impulses and in cell growth. Examples of foods containing protein are milk, eggs, chicken meat, beef, goat, fish, shrimp, oysters, offal, all kinds of nuts and seeds, etc.,
Fat is one of the main ingredients in food and also as one of the main sources of energy. Food sources that contain fat such as plant fat from coconut, oil palm, soybeans, corn; butter and animal fat. The role of this fat for the body is as an effective energy source 2 times greater than protein and carbohydrates; heat insulation so as to keep the body warm; as a protector of body organs; help dissolve vitamins A, D, E and K; formation of prostaglandins and cytokines; differentiation and cell growth, as the structure of cell membranes and myelination; hormone formation and bile acids, and
Vitamins or also called regulating substances are groups of organic compounds that are not included in the group of proteins, carbohirates, or fats and this is the main ingredient for bodily functions and health with the amount needed less than other nutrients but has enormous benefits. This vitamin is also called a regulating substance. Based on the division, vitamins are divided into 2 namely water soluble vitamins (Vitamin C and B) and fat soluble (Vitamins A, D, E, and K). Vitamins are generally needed by the body to process metabolism, normal growth and help produce energy to support the work of cells. The source of this vitamin can come from foods such as vegetables and fruits and food supplements.