In you finish them decades the experts in nutrition they have stopped to assist the necessity a feeding type that allows to prevent the due illnesses to nutritional lacks to settle down exclusively and, on the other hand they have made stress in the balance and the moderation, to prevent certain degenerative sufferings. They exist a general tendency to insist in that it is necessary to eat a diversity of allowances that you/they provide the indispensable quantities of nutritious and of energy and that wing time it allows to maintain the corporal weight inside healthy margins. He/she seeks advice to eat rich allowances in starch and fiber to avoid the excess of fat, cholesterol, sugar and sodium, to ingest with a lot of moderation the alcoholic drinks or to suppress them completely.
These limits don’t make but showing how far east to of the type to good feeding. As a rule, in the practice it is observed that we spread to eat too many fat, sodium, cholesterol and sugar and that on the other hand we eat few vegetables. In room to drinks, we prefer the sodas to the juices of fruits or the milk and regarding the source of proteins, we spread to eat not very fish. To the children they are allowed to buy all kinds of goodies and allowances scrap, instead of teaching them to prefer a fruit or some milky one or some really nutritious sandwich. It is evident that many times we eat non couple to feed but to even mitigate the hunger with adverse monetary consequences since the allowances scrap are not precisely cheap. What is denominated healthy feeding is the result of all the discoveries and advances that it has been achieved starting from the second world war as regards nutrition; their purpose is it foments the growth, the health, the well-being, the physical attitude and the vitality and to reduce to the minimum the risk of contracting some illness related with the deficiencies and the excesses feeding.
So that a healthy adult obtains all the nutrients and the energy that he needs coma every day the due portions of each group of allowances.
VARIETY
As much as adult is the variety of allowances, minor it will be the watering of making sick for lack or for excess of a nutrient; also, the variety makes that eating is pleasant, it drives away the tedium of "always the same thing" and it prevents to be neglected as for feeding.
BALANCE.
To maintain the good corporal weight it is very important to balance the ingestion of allowances in proportion to the energy of the organism he/she takes place. Also debit side of existing a balance that is to say among the energy nutrients that are ingested, the fats, the carbohydrates and the proteins; the best thing is to eat few fats, mainly if they are saturated, and on the other hand to eat many carbohydrates complex and a lot of vegetable fiber
MODERATION.
It is not always certain that if a little it is good, a lot it is better; in fact the moderation in eating debit side to be an I inhabit. The specialists have pointed out that most of people would make them reduce the ingestion of calories, fatty, cholesterol sugar and salt. On the other hand, it has been demonstrated that any advantage doesn’t exist in eating but proteins that the necessary ones: neither they were developed muscles in and of itself but big neither it improved the athletic acting of a person. And that the excess of proteins doesn’t seem to have harmful goods, the excess of certain minerals and vitamins if it can end up being harmful for the organism.
THE FIBER.
Before it was said that it was "pure trash", but the certain thing is that the vegetable fiber is necessary to achieve the alimentary balance. He/she benefits to the digestive system, he/she helps to prevent the constipation and it reduces the risk of suffering hemorrhoids; also, the fiber helps perhaps to prevent certain cancers and other illnesses of the digestive system.
The fiber is part of the allowances of vegetable origin that the man’s stomach cannot digest, and whose digestion is carried out alone partially in the intestine. Several fiber types exist, and to take advantage of them all it is necessary to eat very diverse allowances; in general, almost the whole fiber that we eat takes place of the whole cereals, the fruits and the vegetables (mainly, the skin of these). Many specialists advise to eat every day from 25 to 35 grams of fiber. Depending on the person’s constitution: the best form of getting it consists on eating several times up-to-date allowances that you/they contain it in abundance. The complements of alone fiber don’t report any advantage and it is preferable to avoid them, unless the one prescribes the it has expired. All the experts agree in that most of people need to eat less fatty, less sodium and less sugar.
LESS SUGAR.
It is very common eating sugar in excess; in their biggest part, it is the sucrose, that is to say, of the sugar that fills the sugar ones in all the homes and whose ingestion is easy to measure. But a good quantity of sweeteners is also ingested "hidden" in very diverse allowances; the makers of groceries don’t lose of view that almost everybody likes sweet flavors, and for that reason the procedural allowances spread to contain a lot of sugar, not alone it is the products but obvious, such as the marmalades, cookies, pastries, ice creams, syrups, sodas and cereals, but also of the fruits and vegetables in preserve and of the soups, sauces and canned juices.
To be healthy he/she doesn’t need to eat up sugar, because the glucose that the organism requires the he/she obtains of many other carbohydrates. Also, most of the groceries facts with the help of sugar have many calories but, if to case, very few vitamins and minerals while the rich natural allowances in sugar usually contain other nutrients. For I finish, it is necessary to remember that the candies, chocolates and chewy impregnate the mouth during a lot of time and they cause cavity.
LESS SODIUM.
It is considered that the indigestion of sodium should be restricted of a margin from 1100 to 3300 daily mg, even that the organisms don’t need but of 200 up-to-date mg; nevertheless, many people ingest up to 7000 mg, that which doesn’t report them any benefit and, on the other hand, it exposes them to the risks of the hypertension, him but sensible it is that all world could reduce the ingestion of sodium.
It is not the same thing the salt that the sodium; the table salt is table salt and, for that reason, it is composed of 40% of sodium. This is part of many natural allowances and it is added to many groceries and processed drinks; some medications are very communes, as certain analgesic, antacid and laxatives, contains it in great quantity around a third of sodium that each person ingests you/he/she comes from the salt that one adds to the allowances in the kitchen and in the table; up to 50% you/he/she comes from the procedural allowances, and the rest, of the natural allowances. The form but simple of reducing the ingestion of sodium it consists on to put less salt the food and eating less procedural allowances.
As in likes there is not anything written, what is salted for a person is insipid for other, but in the bottom it is a habit question and, for fortune, mainly if when being cooked they use aromatic grasses, he/she takes very little time to be habituated to eat less salt.
LESS FATTY.
They are many the cardiologists and cancerologists that advise that the calories provided by the fats don’t exceed of 30% of the total that one obtains in the allowances. For example, if a person ingests 2500 daily calories, the good thing is that she eats about 83 gr. of fatty, or the equivalent one to seven spoonfuls of butter; if it ingests 2000 daily calories; he/she should not eat but of 67 gr. of fat, and if alone it ingests 1500 calories, their ingestion of fat should decrease there is about 55 gr. of butter.
To achieve it it is not needed to stop to eat certain allowances that, by the way, they can in fact be those but appetizing, but eating them with less frequency and with less quantity.
But when reducing the ingestion of fatty, it will increase the quantity of calories that is obtained of the complex carbohydrates, proportionally as the contents in groceries of integral flours and in the cereals, vegetables or fruits that contribute besides energy diverse nutritious and vegetable fiber.
The obesity suffers to an I number considerable of people, and many others recognize something to be but that robust, the above-mentioned you refers to men and women but, in spite of all the imaginable diets and to all that is said against the obesity, this it doesn’t seem to give.
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