Starting diet plan are not an easy as it sound .If you are in low carb diet or Keto diet , you need to know important nutrition facts about protein , carbohydrates and fat. In this article I will be talking about food nutrition . What do I mean by food nutrition ? I mean the meal you eat every day ..
What are the three most important things you’re supposed to know about food nutrition ? What are the basics of meal ingredients?
Of course each meal contains 3 main ingredients… Protein carbohydrates and fats … These are the basics.There are branches such as vitamin, fiber and many other things. But in this article the focus will be on the basics only.
First Nutrition Fact : Protein is not only the powder
When you talk about protein, the first thing that comes to mind is definitely protein powder… Of course that’s wrong.
What is protein?
Proteins are nitrogen-containing substances made up of amino acids, which form the main structural component of muscles and other tissues in the body. One of the best examples is meat, shrimp eggs and almost most seafood.
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How does your body react to protein ?
The basic protein function is to build and repair muscles after exercise, also maintains muscle density and strength. For example, if a person goes to the gym every day but does not use enough protein, his body cannot build enough muscles or clearly show his muscles.
What if you rely heavily on protein powder in my food nutrition?
I’ll tell you important nutrition fact, protein is twenty-two amino acids but if it’s not complete together your body won’t be able to build muscle. The protein powder that you love does not have all the amino acids but only part of it. When you rely on a large protein powder, the body will benefit from only some of it and the rest goes into the waste and therefore you will lose your money .
What types of food nutrition that contains all the amino acids of protein?
There are many types. For example meat, all contain all amino acids. Another example, milk of course has other ingredients such as carbohydrates and fats but it contains protein in all amino acids. Also fish and other different protein sources.
You’ll tell me the following: Now I know all the information about protein. What amount is i supposed to eat every day?
To know your body needs protein, you must first know your weight in pounds.
To grow your muscles, your body needs one gram of protein per pound of your weight. For example, I weigh 156 grams, so my body needs a hundred and fifty-six grams of protein, at least to build muscles. The maximum protein you can take is one and a half grams per pound of weight, two hundred and thirty-four.
Now we know how much protein our bodies need and the maximum amount of protein to build a perfect body and large muscles.
Note : this amount of protein can be take by both food and powder . There are also some weight loss supplement that can use for those who looking losing weight.
Second Nutrition Fact : carbohydrates should be taken wisely
Carbohydrates or energy sources are part of organic chemical compounds, which are mainly made up of carbon, hydrogen, and oxygen atoms, the most common organic material in nature, an essential component of living creatures, part of the structure of nucleic acids, and carbohydrates in green plants are made up of carbon dioxide and water during photosynthesis.
What are the sources of carbohydrates?
carbohydrates is the body’s main energy source and found in all food nutrition and its main sources include:
– Milk and dairy products: include milk and ice cream.
– Fruits: Includes all kinds of fruits and their juices.
– Cereals: such as bread, rice. Legumes: such as beans and others.
– Starchy vegetables: such as potatoes and corn.
– Sugary desserts: such as soda, cakes.
How your body reacts to carbohydrates ?
When you eat carbohydrates and when they digest them, the body converts them into glucose. This glucose is going on in the blood. If the body needs energy to be taken from glucose.
The excess amount of carbohydrates or the second part that is not converted into glucose is saved in the muscles and liver and is called glycogen. Glycogen acts as an energy store and is converted into glucose in case the body needs energy.
The importance of carbohydrates to my Diet:
To explain the idea, let’s say that the amount of carbohydrates you eat is very low, so the body’s energy will decrease and weaken. In this case your body will use the fat stored in your body to compensate for carbohydrates or energy. Of course, fat is a source of energy, but it needs more time. In contrast, carbohydrates give energy in a very short period of time.
So if you follow a low-carbohydrate diet or without carbohydrates, the body enters the stage of ketosis, which has benefits and also side effects such as headaches, lethargy, irritability, leg cramps, constipation, heart palpitations.
On the other hand, eating a large amount of carbohydrates will exceed the body’s daily need and will therefore be stored as fat in the stomach fat, buttocks and thighs.
Types of carbohydrate
There are two main types of carbohydrates: !.!.!.
1- Simple carbohydrates:
fast digested and usually contain sugars and available in foods such as: food sugar, honey, dairy products, fruits, juice, white rice, white bread and potatoes.
2. Complex carbohydrates:
Their presence is accompanied by protein and fiber and includes grain products such as brown bread, chips, pasta and brown rice. It can be divided into:
• Refined carbohydrates.
• Whole grain carbohydrates.
What is the difference between carbohydrate types?
All carbohydrates turn into glucose and raise blood sugar levels, but simple does so faster than complex, and controlling your blood sugar level is important for weight control and diabetes control.
Fiber is important for the digestive system and for regulating blood sugar, and the food nutrition it contains, such as broccoli, beans, peeled apples and brown wheat bread, take a long time to digest, so glucose in the blood slowly releases.
3rd Nutrition Fact : Fat is an important food nutrition to your Diet
Most people understand the definition of fat very wrongly.
If you ask someone about fat, they’ll tell you it’s something totally unhealthy and you shouldn’t eat it …
For your information. Fats are the ones that transport all vitamins within the body.
Fats are the ones that keep your body warm and protect your body from diseases and also from the cold.
When I say fat here, I don’t mean the unhealthy fats in restaurants and these fried ones are never edible, but i mean good healthy fats.
Types of fats
Fat is divided into two main sections:
1- Harmful fats:
Most of these fats are solid at room temperature and are of two types:
a. Trans fat
These fats produced industrially by adding hydrogen to liquid vegetable oils to make them more solid. Increasing the level of ldl cholesterol, lowering the level of good cholesterol, and increasing the risk of heart disease and strokes three times more than other fats, in addition to increasing the risk of type 2 diabetes, is considered to be the worst fat compared to natural fats, and has been banned in some countries of the world.
Examples: margarine, fried, burgers, fried potatoes, and fast food.
b. Saturated fat
A balanced diet contains only 10% saturated fat.
Saturated fats founded in: meat and its products, milk and dairy, cheese, butter and margarine, also some types of biscuits and pastries.
2- Good fats (unSaturated fats):
Trans fats are healthy fats that should be incorporated into the diet in moderation, and foods containing these fats are often liquid at room temperature.
Unsaturated fats reduce the body’s cholesterol and also rid the body of bad cholesterol in the body.
Examples of unsaturated fats include omega-3 and omega-6, which are found in many natural food sources, such as:
- Vegetable oils, such as olive oil, canola oil and flaxseed oil.
- Oily fish, such as salmon, sardines and mackerel.
- Nuts, such as: walnuts and almonds.
- Seeds, such as flaxseeds, sunflower seeds.
- Some types of vegetables and fruits, such as: avocado, coconut.
How much fat our body’s need to include in my diet ?
The body needs healthy fat in total equivalent to 20% of the total daily food nutrition per person.
In the following article we will discuss how to calculate the amount of calories your body needs per day and how to calculate each nutrition facts of all proteins, carbohydrates and fats so that you can build your body properly and effectively without wasting time and money.
Now Your Turn
How much proteins, carbohydrates and fats do you take everyday ??
please write in the comment below
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