04/07/2022
๐๐ผ๐ฟ ๐ฎ ๐ต๐ฒ๐ฎ๐น๐๐ต๐ ๐ฏ๐ผ๐ฑ๐ ๐ฒ๐๐ฒ๐ฟ๐ ๐ฑ๐ฎ๐, ๐ฒ๐ฎ๐๐ถ๐ป๐ด ๐ถ๐ ๐๐ฒ๐ฟ๐ ๐ป๐ฒ๐ฐ๐ฒ๐๐๐ฎ๐ฟ๐. ๐จ๐ป๐ฑ๐ฒ๐ฟ๐๐๐ฎ๐ป๐ฑ๐ถ๐ป๐ด ๐๐ต๐ฎ๐ ๐๐ฒ ๐ฒ๐ฎ๐ ๐ถ๐ ๐๐ต๐ฒ ๐ณ๐ถ๐ฟ๐๐ ๐ฏ๐ฎ๐๐ถ๐ฐ ๐๐ต๐ถ๐ป๐ด ๐๐ผ ๐ธ๐ฒ๐ฒ๐ฝ ๐๐ต๐ฒ ๐ฏ๐ผ๐ฑ๐ ๐ต๐ฒ๐ฎ๐น๐๐ต๐. ๐๐ฒ๐๐ถ๐ฑ๐ฒ๐, ๐ต๐ผ๐ ๐๐ผ๐ ๐ฒ๐ฎ๐ ๐ถ๐ ๐ฎ๐น๐๐ผ ๐ถ๐บ๐ฝ๐ผ๐ฟ๐๐ฎ๐ป๐.
Essential nutrients
Protein: creates new organizations, compensates cells for wear and tear, provides materials for cell creation, hormones, chemical intermediates, etc. If lacking, the resistance to disease is weak, people are sick; 1g of protein when oxidized gives 4 calories.
Fat: create energy, resist cold, store energy; create softness of the skin, prevent collision injuries, provide materials to create some important hormones such as steroid groups...; 1g of lipid when oxidized gives 9 calories.
Powder: create energy, store energy. 1g of glucose when burned will give 4 calories.
Vitamins: our bodies only need very small amounts of vitamins; they participate in metabolic processes in the body; but if it is lacking, it will cause disease; Metabolism in the body will be disturbed.
- Vitamin A is needed for the development of organs, bones, and eyes. If deficient, dry eyes, night blindness, bone growth stops.
- Vitamin B1 needed for the metabolism of substances; deficiency causes edema disease.
- Vitamin B6 cures dermatitis, arteriosclerosis, anti-emetic during pregnancy.
Vitamin B participates in the metabolism of blood-forming substances. Deficiency causes megaloblastic anemia.
- Vitamin C keeps the body healthy, tough, heals wounds quickly, cures bleeding.
Vitamin E helps to conceive and produce s***m. If it is lacking, it is difficult to get pregnant, and s***m will decrease.
- Vitamin D helps in bone formation; Deficiency causes rickets, fragile bones.
- Vitamin K helps blood clotting; lack of easy bleeding.
Vitamins A, D, E, K are found in cooking oils, fats, and animal fats. Vitamins B and C are abundant in vegetables and fruits.
Mineral
Potassium is needed for cell functioning, and the circulatory system. If it is deficient, it will cause collapse.
- Sodium is needed for the body, circulation, nerve activity, maintaining the balance of water and fluids in the body.
- Calcium is needed for teeth and bones, stopping bleeding. If lacking, will slow growth, soft bones. Phosphorus binds with calcium to build bones and nourish nerves.
- Fe is needed to make red blood cells; iodine needed for the thyroid gland to synthesize thyroxine; magnesium (Mg) promotes the growth of the body
Fiber: stimulates bowel activity, laxative, lowers blood cholesterol.
Water: the medium that helps the transport of substances, ensures the metabolism in all organs. Without water, the body will be poisoned quickly. Daily needs from 2.5 - 3 liters; if the labor is heavy, sometimes up to 4-5 liters.
Eat sensibly
Requirements in a reasonable meal, or conditions for good digestion and absorption: one of the basic elements of a healthy diet is to create the right conditions for food to enter the body. well digested and then fully absorbed.
When you eat, you need to eat
Set a certain meal time. We all know that physiological processes take place in the body in a certain rhythm, they continue to follow each other in a certain cycle. In the functioning of the digestive organs there is also a rhythm that can be quickly adapted to eating at fixed times in advance. In these cases, when it's time to eat, the gastric juices are secreted a long time ago, making the food more appetizing.
The meal should have a quiet, warm, exciting atmosphere. It should be a relaxed, bright time, in which the heart is glad and the stomach is satisfied. Joy, a good friend of a reasonable meal must cover the atmosphere of the meal.
It needs to be delicious. The best food is the one that is appetizing. Indeed, no matter how reasonably adequate a diet may be, it cannot bring real benefit to a person if it is not well eaten. Appetite is the best gastric stimulant. Strong emotions, fatigue, sadness, quarrels, busy work, reading or stressful discussions at the dinner table are not only in the wrong place, at the wrong time, but also lead to loss of appetite.
In addition to increasing the appetite, the way to cook the food is not enough, but it also needs a harmonious arrangement, on a clean dining table, with a vase of flowers, even simple flowers. The color, the taste of the food, the click of the chopsticks... All stimulate us to eat well before entering the meal.
You need to change the dish to suit your own needs. The laws of nature are constantly changing. The body and every cell in the body changes from time to time, from day to day, from season to season. Therefore, nutritional needs also change, should not be rigid, in the art of cooking, you must always be creative to both suit your taste, and harmonize with the circumstances and conditions you are living in, and still keep the nature of the dishes.
Eat to chew thoroughly. Eating hastily chewing lies brings harmful consequences, especially for sick people. Must chew with the consciousness: "chewing carefully and quickly recovering from disease". There is a saying: "chewing drinks and drinking food", which means that you must chew everything you eat together, including drinking water, and food must be thoroughly chewed into water before swallowing.
