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The use of meat in the human diet is as old as the human race. About that there is ample evidence of the evolutionary history of human nutrition. The actual nutritional importance of meat in the human diet is defined only in mid-last, of the twentieth century. In professional and scientific publications of the first half of the twentieth century often wrote about the nutritional value of meat. Hinman and Harris (1947) reported that a man can live a year exclusively on meaty flesh. They may, however, also say that it is essential for good health proper relationship of all types of primary food in the diet ljudi.Pored purely nutritional point of eating meat, should not be neglected pleasure in preparing various dishes of meat and pleasure during their meal, mainly because of their specific sensory characteristics - taste and smell. Proteins are essential in the diet for the construction and reconstruction of tissues, carbohydrates and fats for heat and energy, minerals in the bones, teeth, blood, etc.., Vitamins for growth enhancement and preservation of health, and crude fiber to eliminate undigested materials. The authors concluded that the meat contains a high-value protein that has an energy value due to fats, important minerals such as iron and several vitamins. Since 1940. up in 1950. year. researchers were able to determine the amino acid composition of the meat, the mineral composition and vitamin content. Were done and the comparative analysis of different meat species and determine the effect of heating and other technological processes on the composition and properties of meat. Thanks to these studies defined the average chemical composition of lean meat contains about 20% protein, 9% fat, 70% water and 1% minerals and energy value is about 680 kJ per 100 grams. Meat proteins are extremely valuable because they contain a high percentage of essential amino acids, ie, meat contains all the amino acids essential to man as well as water-soluble vitamins of the B group. What is the main source of these vitamins. Pork, for example., Contains high levels of thiamine and he is 5 to 10 times higher than in other types of meat cattle for slaughter. B group vitamins (thiamin, riboflavin, niacin, pantothenic acid, vitamin B6 and vitamin B12) are essential for man. Meat also contains small amounts of vitamins A, C, D, E, and K, although some organs contain significant amounts of some of these vitamins (eg liver. Contains vitamin A and vitamin C). Meat is a good source of minerals, especially iron, zinc and phosphorus, but there is not enough calcium. Lean meat contains only 2 to 3% fat and extra fat can vary widely depending on the type of animals and body parts. Of total fat, 95% is an ester of glycerol and fatty acids. Polyunsaturated fatty acids: linoleic acid and arachidonic acid, are essential to man.
- Did you notice frequent changes of appetite? - Do you wonder why sometimes you eat a lot, and occasionally a little? - Do certain changes in your body means that you should change the diet? Nutrition is part of the overall health of each of us. In certain periods of life needs special attention regarding diet, as in the period of your life that we call adolescence or childhood. For many girls adolescence begins at 10 age, reaching a maximum around 12year and usually ends around 15 year. During this important period of growth and development will meet with rapid and frequent changes in weight, body fat distribution, height, and even sudden changes in energy. Almost all of these changes can be caused by the type and diet. Try an experiment, write what you've eaten during the 24 hour period. Now classify foods in the milk and dairy products, the meat and eggs, fruits, vegetables, cereals, fats, sugar. Check how much respect the following rules Meals (participation in installments): - Fat and sugar - consume sparingly - Milk, yogurt, cheese - to 3 servings - Meat, chicken, eggs - in the 2-3 servings - Vegetables - 3-5 servings - Fruits - 2-4 servings - Bread, cereals, pasta, rice - 6-7 servings Of course, other food (pizza for example.) Can occasionally eat other foods instead contained in it (cheese, meat, vegetables, bread, ...) depending on the type of drink. These ingredients may contain fat. For specific questions about food you can talk to your doctor or parents. Occasionally, you'll eat a lot of food, and occasionally lose appetite for everything. But you must know that during this period, regardless of the above changes, you should pay attention to diet and try to fit into the above categories. This is the time to learn how to eat and gain as many healthy habits that will isplatiti.Veoma in life is making roads especially the young girls of this age to stop eating meat in the diet. There are many reasons for this decision: the concern for animals, the desire to show independence of thought, desire to lose weight ... Is that good? On the positive side is that the vegetarian diet represented a lot more fruits and vegetables and less sweets and salty junk food. HEALTHY EATING Nourish a healthy means eating a wide variety of foods, but eat in adequate amounts. When you eat healthy, you tend to feel better, you have a ton of energy and look better. If not now eat healthy and you want it to change, it is not necessary to do some dramatic changes, stop eating your favorite foods. Small changes can lead to significant results. BENEFITS OF HEALTHY DIET You've probably heard the old saying "you are what you eat." Scientists and nutritionists are increasingly discovering that it is true! A healthy diet helps you control your weight, gives you energy and keeps health (improved health). When you eat healthy you have enough energy, and you can enjoy many physical activities and sports. A healthy diet gives you a nice appearance that comes only if you're healthy on the inside. Scientific tests confirm that a healthy diet might prevent a number of diseases that occur as a result of poor nutrition. That reduces the risk of: - Heart Disease - High blood pressure - Stroke - Diabetes - Some carcinoma - Osteoporosis Certain foods reduces the risk of these diseases. Anti-oxidants, substances were found in certain fruits and vegetables reduce the risk of certain carcinoma, and fiber crops, such as oats., Fruits and vegetables lowers the level of cholesterol in the blood. Illnesses may result from improper diet A number of diseases can be associated with the wrong diet. Many people eat excessive quantities of food, eat greasy food, a lot of salt and sugar and not enough fiber. - Eating a lot of fatty foods and salt can increase the risk of heart disease as a fatty food increases the risk of some carcinoma - Due to insufficient consumption of processed foods, fast food and hectic way of life many people are eating improper food, often with a lot of fat, sugar and salt with enough fiber - Many people do not get enough vitamins and minerals to keep their bodies in good health and able to perform all activities, in particular the period of growth and formation requires a well-balanced diet - Foods with lots of sugar and fat contain a lot of calories as the lack of exercise lead to weight gain - Much sugar leads to tooth damage - People who do not get enough fiber suffer from constipation and can develop colon karcionom GUIDE TO A HEALTHY DIET 1 Enjoy a wide range of healthy food 2 Eat plenty of cereals 3 Eat less fat 4 Be physically active 5 Drink moderate amounts of alcohol 6 Avoid salt and salty food 7 Avoid sweets and sweet drinks 8 Eat foods rich in calcium 9 Eat foods that contain iron 10th Drink plenty of cool, fresh water throughout the day Fat Fats fall into makronutrijense with protein and carbohydrate hidratatima. They are part of our daily diet and have the highest energy value of all nutrients (1g of fat = 9 calories). Today, a diet rich in fats especially saturated fat is associated with the development of cardiovascular and cerebrovascular diseases and the emergence of certain forms of cancer (colon, prostate, breast, lung). More can be heard remark that we all love fat in their plates, but not on my body. Restriction of fat in the diet has turned into feto-hysteria in the West. The question is what is the right proportion of fat in caloric intake to nutritional needs are met, and when fat becomes dangerous to health? Fat intake is moving in different populations at a rate of 15-40% or more of the total energy ingested food per day. Today it is estimated that the input of up to 30% optimal. Less than 20% is advised only for people who have very elevated blood lipids (dyslipidemia-elevated cholesterol and / or triglycerides). Lower fat intake of food is not recommended because then the food is delicious and requires large amounts of food in order to achieve a safe calorie intake. Fats we need for essential fatty acids. These are linoleic acid, linolenic acid and arachidonic acid. They securing the growth and repair of cells. Particularly important for people in the period of growth. However, that does not mean that children can be excessive intake of fat especially saturated fat (lard, fatty meats, butter) for prevention of these diseases can arise only if the food takes care of his early childhood.Essential fatty acids are important for regulation of cholesterol metabolism (transport, conversion to other metabolites, storage and excretion) are precursors for the synthesis of prostaglandins, thromboxane and prostacyclin (hormone-like substances). The role of fat in the body - Provides energy and energy reserves as a significant period of starvation and disease; - The building blocks of matter because we are entering into the construction of cell membranes (phospholipids, essential fatty acids); - These are the vital nutrients because they are carriers of vitamins A, D, E and K, and essential fatty acids.Maintain the integrity of the skin and mucous membranes securing the protection from the cold, trauma and radioactive radiation, maintain the function of the sebaceous glands and milk; - The role of immunity (lipoproteins) - The role of blood coagulation (thromboplastin); - Fats in foods enhance the flavor and give satiety; Sources of fat Sources of fat can be of vegetable and animal origin. Lard, butter, cream, full-fat cheeses, meats, organ meats, fatty meats, dairy fat are the largest sources of fat in foods of animal origin. Vegetable fats are oils that are obtained by leaching plant seeds (corn, sunflower, soybean, olive). There are several divisions of fat because they are a very heterogeneous group of chemical compounds: Simple fat: a fatty acid glycerides (fatty acid + alcohol = monoglycerides glycerol, two fatty acids + glycerol alcohol make diglycerides and three fatty acids + glycerol consists of triglycerides or neutral fats that. Fats that consume the most nutrition; Complex greases are phospholipids and lipoproteins; Derived sterols (cholesterol and steroid hormones) and fat soluble vitamins (A, D, E and K). Fatty acid Fatty acids can be short (up to 6), medium (up to 12) and long chain (more than 12 carbon atoms in a row).Short-chain fatty acids are better absorbed (the use of parenteral nutrition, ie. Across the blood in people who can not bring food to the mouth), and liquid at room temperature. Long chain fatty acids are solid at room temperature and are more difficult to absorb. The number of carbon atoms depends on the chain length and on whether each C atom bound to hydrogen or built with double connection depends on whether the fat is saturated or not. Saturated fatty acids Saturated fats are those where each C atom attached to 4 carbon atoms. The most common are solid at room temperature and are relatively stable (not easily react with oxygen from the air). Saturated fatty acids are "guilty" of increasing cholesterol levels. Sources of saturated fatty acids are: - Animal food-red meat, liver, lungs, beef, lard, poultry meat (fat and shrimp), butter, milk, cheese and other dairy products that are made from whole milk. These foods also contain cholesterol. - Foods of plant origin-coconut and palm oil, peanut butter. Unsaturated fatty acids Polyunsaturated and monounsaturated fatty acids together form the unsaturated fatty acids. The recommended daily intake of 10-15% Polyunsaturated and monounsaturated fatty acids Unsaturated fatty acids have at least one unsaturated link, or at least a place where hydrogen can be added to a molecule. Most often found in liquid oils of vegetable origin. Polyunsaturated oils are liquid at room temperature and in the cold (refrigerated). Easily oxidized in air.The best sources are sunflower, sesame, soybean and corn oil, nuts and seeds. Polyunsaturated fatty acids belong to the family of omega 3 and omega 6, depending on which C atom is the last double bond. These include linoleic (omega 3) and linoleic (omega-6 fatty acid) and arachidonic. They belong to the essential (necessary in the diet because they can not be synthesized by the body and are needed for important functions). Arachidonic acid can be synthesized from linoleic, and is considered essential Optional (if enough linoleic will be manifested its deficit). Oleic can be synthesized from stearic acid is saturated. Today, the omega-3 and omega-6 acids in the focus of scientific interest. As early as in 1970. was known to fishermen in Greenland, Alaska and Japan who eat oily fish from cold northern seas despite foods rich in fat or less suffer from cardiovascular disease. Previously it was thought that this is due to intake of omega 3 fatty acids, however the fish meat northern sea ice were found active metabolites of these acids EPA (eicosapentaenoic) and DHA (docosahexaenoic acid) that increase the elasticity of blood vessels and inhibit platelet aggregation and have antiaritmicko effect. The mechanism of action is not fully understood, but is thought to be competitive linoleic linolenic swell with the delta desaturase enzyme which converts to DHA or EPA or arachidonic. If you have more arachidonic acid in the cell membrane creates thromboxanes, prostacyclins and leukokrerini acting unfavorably (narrowing of blood vessels vasoconstriction, increase platelet aggregation, etc.. Ratio of omega-3 and omega-6 before he was 1, 1, and today is 1: 25 should the ratio be 1:4 to 1:10. polinezsicenih role of fatty acids (especially linoleic l - 3 0Mega group is related to lower total and LDL cholesterol and / or trigliceridai and VLDL cholesterol particles in the liver and therefore has an important role prevent stroke and cardiovascular disease. Sources of omega 3 (linoleic acid): fish oil, fish from the northern seas, crab, flax seeds, green leafy vegetables and legumes. Sources of Omega 6 ie. linolenic acid is found in meat and vegetables and vegetable oils (sunflower, soybean, cotton seed) milk. They reduce cholesterol levels, and there was a widespread view that saturated fatty acids should be replaced by unsaturated. Later position revised as polyunsaturated fatty acids can act harmful if too many entries diet: reducing immunity carcinogenic effects, osteoporosis, cholelithiasis increased production of lipid peroxides and lower HDL cholesterol. daily recommended intake of polyunsaturated fat is now up to 10% (7-8%). Linoleic 1 g / day. Intake of omega 3 fatty acids in the form of capsules is not recommended. First DHA and EPA are not in them, and can appear dangerous bleeding (sprinkling of the blood vessels of the brain). Monounsaturated oils are, also, liquid at room temperature, but refrigerate begin to thicken. Olive and avocado oil, peanut oil are rich sources of monounsaturated fatty acids. Polyunsaturated fatty acids tend to protect the body from cholesterol. Lowers cholesterol levels and eliminate cholesterol deposits in the arteries. Recent studies indicate that monounsaturated fatty acids may, also, to lower blood cholesterol as long as diets low in saturated fatty acids. Unsaturated fatty acids can lower cholesterol, but of course, the food should not be completely ruled out saturated fatty acids. Poly and monounsaturated oils, and margarine from the oil, it should, in certain quantities replaced butter, lard (fat), toppings, sauces and fats that are saturated fatty acids. Hydrogenated fats When preparing food, fats can be subjected to the process of hydrogenation. Hydrogenation or addition of hydrogen, in the case of fatty acids means his translation of saturated fatty acids. Hydrogenation reduced the oxidative potential, ie. the air in less than rancidity occurs when liquid form. Liquid oil, naturally rich in unsaturated fatty acids, various processes are translated into a more solid and saturated conditions. Such saturated conditions are found in many commercial products. Many studies have shown that these fats increase blood cholesterol levels. Hydrogenated fats in margarine and other products are acceptable only if the product contains liquid oil as the main ingredient, while saturated fat must not contain more than 2 grams per tablespoon products. The fatty acid is usually prominent in many margarines.
And last opponents "bird" food put away their weapons! Cereals cheapest energy source for the growing world population. Food in the country average is 7 times richer in fiber structure of the food in the cities! Although, if you take into account the fact that 2/3 of humanity fed primarily wheat and rice, it is clear that we should not convince anyone in particular as time vegetarianism is yet to come. If we add that it is the foundation of a healthy diet cereals, which was officially accepted by the definition of the pyramid, and meat and milk from one to the other indirectly accused the long-term health damage, it is clear which direction to take in order to preserve health and prevent many diseases. However, the rules are one and rooted in dietary habits - second! Rule Pyramids nobody else is watching! Although Rule pyramid adopted in 1993 by the USDA with great professional controversy, although they spent considerable funds for a media campaign about the connection between food and health, the fact remains that in the rules, the only bread, pasta, breakfast cereals, rice and other cereals products can eat unlimited, and the other 4 groups are limited by the number of meals or the amount of daily intake. Why?To optimally cover the daily requirements of nutrients and necessary things including fibers on the one hand and reduce your intake of red meat, meat products and milk and dairy products on the other. This shift toward vegetarianism went almost unnoticed, but the first positive effects are already evident.Reducing the amount of red meat, increased intake of fish and meat neradskog, brought to the U.S. (and world) population trends in the health food that will bring the real fruit much later. The Mediterranean diet, which is constantly and increasingly advocated as a prototype of a healthy diet is only one of the variants on the same theme. There are many reasons why the whole world consumed cereals, and many survive almost exclusively on grain products, which is why these foods are given the name of "survival food" (staff of life). A man 10,000 years ago have learned to grow grains and produce flour with a little water and that's the simplest of foods that "signs of life". Presejavanje flour has led to the degradation of the final product - bread because separation after losing a large portion of nutrients, especially vitamins. What are the nutritional and health aspects of food grains? If you look at the "Swedish" table for breakfast in our hotel, where until recently cooked eggs or baked eggs with bacon, seeing that dominate different type of cereal for breakfast and that puts them over the yogurt, milk or cocoa. More is almost no white bread served even white powder. Prevalent foods with full grain, mixed or cornbread, rolls sprinkled with seeds, bread with soy and various other combinations (we have not yet learned to make tortillas) indicates a significant change in the morning feeding. Reduced caloric intake and increased intake of fiber structure. It also reduces the intake of cholesterol and saturated fat, that is, those factors that are directly related to disease of the blood vessels. Cereals are among other things, a significant donor of complex carbohydrates in metabolism serve as a depot of energy; athletes before competition so do not take glucose or fat but spaghetti! However, there are still prejudices such as those on carbohydrate fattening, although in fact the charges related to fats that are hidden in wheat products. For example, while usually powder containing 2% fat, favorite croissant has as many as 12% fat. If you eat breakfast with such delicious 3 pieces even come around 500 calories! Grains with vegetables, the highest decision-precious fibrous structures that fall. The refined contemporary "urban" food is devoid of the ballast, which is reflected in the rise of various diseases, including colon cancer. After that used to be taking off presejavanjem flour, now we're going back, and one of them is prepared and dietary supplements to regulate digestion. Corn flakes with and without additives finally gained the right to citizenship, so the last opponents of the "bird food" laid down their arms. Many mothers to their children with milk instead of putting bread cereal flakes. It seems to be much more interesting than the classic "snite" bread and spreads. Everything speaks in favor of a gradual growing awareness of how to keep an eye on what and how to enter the body, in order to preserve the body weight and good looks. Besides the bulky parts of a grain of wheat or corn germ, which contains valuable as a future seed of new life rich in oil and vitamins, especially vitamin E. The germ is one of the reasons for the use of whole wheat flour; same time that the germ of raw materials for various remedies that are credited with medicinal effects. Top athletes for example, often use wheat germ oil as a source of natural vitamin E. Corn seed oil is highly valuable product that is recommended especially for salads. Wheat grain contains plenty of zinc and other minerals, but from the way presejavanja depends on how much zinc will be absorbed. In fact, the outer layer of a seed phytic acid that binds to minerals, and if that part of the left and enter the flour, the percentage iskoristljivih minerals will be reduced. If the daily diet combine milk, cereals, vegetables and fruits, are met in most of the daily needs for nutritional matters; calcium from milk, a complex of B vitamins from grains, fiber from grains and fruits with vitamin C from fruits and vegetables from the safety stuff. If 2 times a week add fish and some eggs, you get the recipe healthy diet. Cereal-based foods - eat unlimited! Looks like we finally clashed with a very stubborn prejudice that white bread "posh bread," and that it needs to buy and eat only in order to keep some sort of status symbol. Today a young child already knows that white bread is not recommended and it is better to replace that of a full grain of wheat, corn or rye. When the "calculated" values installment works of grain products, then it comes down to a slice of bread, 30 grams of cereal for breakfast or a half-cup of cooked cereal. To get a daily dose of fiber to consume several servings of these parts, of course, with other foods also provide fiber structure (vegetables and fruits). It is essential to distinguish grain products that contain fat than those who do not include: all greasy and puff pastry and cereal products with whipped cream (cake) contain significant amounts of fat so their energy potential significantly higher. Rice, for example, is very popular, but it is often forgotten that without the "oiling" contains its own fat which can not be ignored. Less well known is that there is a sensitivity to wheat and soy proteins, and when such an event is found, the cure is a change of bread and breakfast cereals. Cereal-based foods is the main source of energy and a man many mistakes in their menu which avoid all but the "concentrate". One bias is that those who eat a lot of pasta (spaghetti, pasta, pizza, lasagna) enormously fattening and it is the case that in pointing his fat person says - this is the "test". Of course, this is not true because, for example, in American literature mentions pizza and Italian food in general from the south as "healthy" food news and tourist industry workers called among other guests and the Mediterranean food that is rich pasta. Can you distinguish between the bread? We should not forget that the bread in many parts of the world the only food made by hand of man, and the rest are picked from a tree or digging in the earth! How the West that the receipts. urban areas, rapidly increasing the number of types of bread and cereal products, which are usually refined and packaged in cellophane. What is more refined on bread contains less even up to 50% less nutritious stuff. If you look at modern database software packages such as "Genesis", will see about 200 species of bread and pastries. Rewind 50 years, we are used to the 2-3 type, and everything else was "surplus" was considered a luxury. Fortunately, the situation is now relatively rapid change. Thus, in the well-stocked stores, you can get a dozen kinds of bread and rolls in all shades from light to dark, from wheat to rye and corn flour! Sounding name however does not mean much if you are not associated with quality raw materials and relevant chemical composition. Principialno to buy the darker bread is hard crust and soft and juicy middle, but this bread is usually the most expensive. Raženac and their combinations are the most wanted. Reinforced (fortified) bread usually contains added vitamins, soy protein, dried fruits and other supplements (omega-3 fatty acids). For sure, this bread "healthier" than the standard, but do not forget that before the final evaluation should measure the total amount of fiber! The more grain in the product, you'll get more fiber and therefore often wheat bread are added after the inserted way or the other coarse grains rich structure (oats, rye). In some countries the bread get a declaration from the shortened chemical composition so you know exactly what you enter 3 times a day in your stomach, but without it can with fair certainty to distinguish one product from another. Choice of seeds (sesame, poppy) significantly enriched bread in terms of protein content, but it raises the caloric value, because as you know, the seed contains 50-60% oil. Bread can be prepared from wheat flour, oats, rye, barley, buckwheat, rice, millet, corn, amaranth, potato, tapioca, quinoa, and mixtures thereof. Any change or addition to organoleptic can feel it. One bias is that protein from grains is not good enough from what appears to be the bread should not be consumed. It is true that this protein contains all the amino acids lysine content but small. It is known however, that legumes contain lysine in sufficient quantities, so when you combine these two foods in the diet, we get a satisfactory relationship quality protein. Except of wheat and corn rye bread, our people as a rule do not have the opportunity to cook absolute novelty, and in due course enrichment range can be a big challenge for small producers of bread. Every meal in which meat and squeeze the fat grains, each of which replace breakfast of eggs, ham, bacon and cereal, the gain is for your health. You will not see results immediately, but rest assured reward will come when most needed.
