You are what you eat It almost goes without saying that nutrition is the key to health. We have all heard many times the saying “you are what you eat” and in one sense this is true.
The food we eat provides the nutrients that we use to build, repair and maintain our bodies. Food provides the chemicals that the sophisticated, biochemical factory we call our body, needs to function.
Whether awake or asleep our bodies are continuously taking chemicals, nutrients, and minerals and converting them into energy, building new cells, creating hormones and neurotransmitters which our body utilizes to maintain the balance that keeps us functioning.
There are literally thousands of these processes occurring at any given moment to create this balance known as homeostasis. When we get our balance “right” we feel alive, full of energy, ready, and willing to face the challenges life offers.
The types of foods we choose to have, to a large degree, a direct effect on our biochemical functioning. There is no real single formula or diet for every person; there are however some very good guidelines available to help in the choices we make. A very good starting place is the food pyramid.
You Are What You Eat
The Food Pyramid Is A Pictorial Representation Of The Types And Amounts Of Foods Required For Good Health. This Picture Suggests That Cereals & Grains, Fresh Fruits, And Vegetables Form The Major Food Sources In Your Diet With Protein From Dairy And Meats To Support This Choice And To Use Oils And Sweets Sparingly.
The ‘Human Interference Factor’ must also be considered when selecting foods. As a general rule, the more a foodstuff is processed the less nutritional value it will have. So selecting fresh, nutritious foods is best.
Other considerations that must be taken into account when designing your nutritional requirements include the following:
Gender – Women tend to have different nutritional requirements as their life cycle includes menstrual cycles, pregnancy, breastfeeding, and eventually menopause. Men’s needs vary as they age, but not so much as women’s.
Exercise – increased exercise calls for higher levels of calories to support the energy output and different nutrition to repair and restore muscles that are working hard. People in sedentary work need fewer calories to prevent excessive weight gain but they also need to consider engaging in some moderate exercise.
Health – Our state of health may cause us to need extra nutrients to fight off infections, repair tissue, help regain wellness, and protect against further damage.
Medications – medications can affect our body’s nutritional status as it uses nutrients to metabolize them and the medications may also affect the way nutrients are processed.
Alcohol, smoking, and drugs – use of alcohol, tobacco, and recreational drugs will affect our nutritional status. Our body must use nutrients to detoxify and protect against any damage caused by any of the toxic by-products produced during detoxification.
Stress – living and working in stressful situations will cause our body to use up more nutrients as it strives to maintain its equilibrium in these situations.
Environment – the environment we live in influences how our body responds nutritionally. If we live in an environment where we are continually exposed to pollutants or radiation our nutritional requirements change.
As can be seen, because of the many factors that affect our nutritional requirements, it is possible that sometimes our diet may not supply all the nutrition we need. This is where well-chosen nutritional supplements come into play.
Depending on our circumstances it is likely at some stages during our lives we will need to supplement the food we eat with nutritional supplements. The good news is, there are high-quality products available over the counter in health food shops, pharmacies, and even supermarkets.
In health food shops and pharmacies, some information and advice on the supplements can be obtained from the assistants on duty. This advice is obviously not available in supermarkets.
For specific advice on our personal health needs, it is best to consult with a trained health care provider. Naturopaths and herbalists are specifically trained in nutrition as it affects disease states and can assist with the selection of appropriate supplements for a particular situation
40 Healthy Eating, How Much Do You Do
The Eating Posture Must Be Correct: Sit Upright When Eating, So As Not To Compress The Stomach, So That The Food Enters The Stomach Quickly From The Esophagus.
The interval should be appropriate: Generally, the interval between two meals is 4-6 hours.
Try not to eat when you are extremely hungry: Because you have a strong appetite when you are hungry, it is easy to eat more at once, which leads to obesity.
Don’t eat too much: If you eat your favorite food first, emotional satisfaction will make you feel fuller sooner and avoid overeating.
Chew slowly: Chewing slowly helps digestion.
Don’t use your brain after eating: After eating, the stomach needs to concentrate blood for digestion. Listen to light music and rest for a while is most appropriate. If you use the brain after eating, the blood flows to the head, and there is less blood in the stomach and intestines, which easily affects digestion.
Dinner should not be excessive: dinner should eat some easy-to-digest food, and excessive control should be strictly controlled. This is necessary for weight control and weight loss.
Don’t talk about things that have nothing to do with eating: If you discuss complicated or disappointing issues, it will affect people’s appetite.
Pay attention to nutritional balance: three meals a day should pay attention to nutritional collocation, avoid re-samples.
Ensure that you eat a good breakfast: If you do not eat a good breakfast, the human body’s minimum blood sugar is not maintained enough, and people cannot study and work full of energy.
It is advisable to eat hot food for breakfast: the morning is the time for the autonomic nerves and parasympathetic nerves to transfer to the sympathetic nerves. Hot food can increase body temperature, promote conversion, and increase appetite.
Drink some tea after meals: tannins, the main ingredient in tea, have the effect of sterilization and disinfection, and its phytosaponins can clean the debris after eating in the mouth.
Appropriate exercise after a meal: This can improve cell viability, reduce fat accumulation, and prevent weight gain.
It is not advisable to eat cold drinks at night: the body’s water metabolism is not active at night. If you eat cold drinks after 7 pm, it will accumulate in the body due to slow water metabolism, lower body temperature, and make it difficult to eliminate fatigue.
Dinner should be temperate: dinner should be temperate, and appetite can only be obtained at breakfast the next day.
Do not eat before going to bed: eat before going to bed, the stomach can not fully rest, easy to cause stomach problems and affect sleep, but drinking a cup of warm milk before going to bed is fine.
Don’t eat desserts after eating greasy things: eat desserts after eating greasy things, the body fat tissue absorbs excess glucose. Starch will make the human body obese.
It is advisable to drink coffee-style tea after eating fatty things: Tea and coffee contain caffeine, which can stimulate autonomic nervous activity and promote fat metabolism.
More innovative flavors: This can increase appetite and help supplement the various nutrients needed by the human body.
Salt should not be too much: Too much salt intake can easily lead to high blood pressure.
twenty-one. Eat more dark-colored vegetables: Dark-colored vegetables are richer in nutrients such as carotene, vitamin b2, magnesium, and iron than light-colored vegetables.
Children’s diet should not be the same as that of adults: children’s diet should be nutritionally comprehensive, and special attention should be paid to supplementing nutrients that are conducive to body growth.
twenty-three. No picky eaters and partial eclipses: Picky eaters and partial eclipses will make a nutrition imbalance.
twenty-four. Do not eat vegetable oil for a long time: peanut oil and corn oil are easily mixed with aflatoxin, a strong carcinogen, and erucic acid in rapeseed oil is not conducive to the health of patients with high blood pressure and heart disease. The correct oil should be one part of vegetable oil and 0.7 part of animal oil.
Don’t be afraid to eat vegetable residue: cellulose can promote colon peristalsis, eliminate harmful substances, and prevent bowel cancer. Vegetables have residues, so if they are not too tough, swallow them.
You can listen to elegant music while dining: elegant music can improve the parasympathetic function, promote digestion and absorption, but it is not suitable to listen to jumping, turbulent, and fast-tempo music.
Change your diet frequently: eating the same things every day and eating the same way will cause nutritional imbalance over time, so be diversified.
It is not advisable to eat while watching TV (or reading the newspaper): reading the newspaper and watching TV can easily lead to too long eating and eating too much unknowingly. At the same time, it also distracts energy and cannot taste the taste of food well.
Be forgiving when eating: anger, tension, sadness, and anxiety will weaken digestion and absorption, and also affect the taste.
A shared meal is better than a single meal: one serving of a dish can easily cause nutritional imbalance. There are many kinds of food for many people, and it is easy to achieve nutritional balance by eating a little of each kind.
Calcium is best taken with vinegar: vinegar can ionize calcium and is easily absorbed by the body. Fish and bone foods are best cooked with vinegar.
Be sure to eat fiber food once a day: the human body ingests excess fat and protein, which interacts with E. coli and turns it into harmful spoilage. Fiber can surround them and excrete them.
Eat something before drinking: Drinking on an empty stomach causes a heavy burden on the liver. If the vitamin B family and amino acids are insufficient, the liver is prone to accumulate fat. Eating something and drinking some water before drinking can also prevent drunkenness.
People who are weak can eat more meat: because of the high amount of protein in meat, it can enhance physical fitness.
Eat harder foods as much as possible: Eating hard foods can effectively exercise the gums and palate muscles, and can also promote the secretion of digestive juices.
Try to avoid dry sounds: strong noises can excite people’s nerves and attenuate gastrointestinal function. If things go on like this, it can reduce appetite and cause gastric ulcers.
Do not eat standing up: standing up eating, sympathetic nerves are active, which can inhibit the normal function of the gastrointestinal tract. This is often the cause of gastroptosis, gastric dilatation, and chronic gastritis.
Do not eat hot food: often eat hot food, esophagus and stomach are easily damaged.
Eat at your own speed: Don’t follow the speed of others when you eat with others. Only by doing your own way can your digestive function be fully utilized.
Don’t eat too many condiments: A survey in the United States shows that natural condiments such as pepper, cinnamon, cloves, and cumin are mutagenic and toxic. Eating too much can cause cell distortion in the human body, and cause side effects such as dry mouth, sore throat, lack of energy, and insomnia. It can also induce hypertension, gastroenteritis, and other pathological changes