Essential nutrients are compounds that the body can not manufacture or can not manufacture in sufficient quantity. According to the World Health Organization, these nutrients must come from food, and are essential to disease prevention, growth and good health.
Although there are many essential nutrients, we can divide them into two categories: Lare macronutrients and micronutrients.
Macronutrients are consumed in large quantities and include the main components of your diet - proteins, carbohydrates and lipids - which provide energy to your body.
Vitamins and minerals are micronutrients, and small doses are very effective. There are six main groups of essential micronutrients and macronutrients.
The proteins
The protein has its moment, not just in the workout community. But all this hype has a good reason for being. Proteins are essential to good health.
Proteins provide the constituent elements of the body, not just muscle. Each cell, bone to the skin via the hair, contains proteins.
A surprising 16 percent of a person's average body weight comes from protein. Proteins are used primarily for growth, health and maintenance of the body.
All your hormones, antibodies and other important substances are composed of proteins. Proteins are not used to power the body unless necessary.
The proteins are composed of different amino acids. Although the body can create some amino acids by itself, there are many essential amino acids that can only come from food. You need a variety of amino acids for your body to work properly.
The good news is that you do not need to eat all amino acids at the same time. Your body can create complete proteins from the foods you eat throughout the day.
Although meat, the fish And the eggs are good sources of essential amino acids, you can also obtain proteins of vegetable sources such as beans, soy, nuts and some cereals. The exact amount of protein you need every day depends on various factors, including your level of physical activity and age.
Despite the growing popularity of Rich protein regimes, there were not enough studies to prove that they are more healthy Or can influence weight loss. That's why we recommend every morning to start a Formula 1 of Herbalife!
Carbohydrates
Do not be fooled by the craze for low carbohydrate foods. Carbohydrates are needed for a healthy body. Carbohydrates feed your body, especially your central nervous system and your brain, and protect against Diseases.
Carbohydrates should represent 45 to 65 percent of your total daily caloric intake, according to Dietary Guidelines for Americans.
Healthy sources:
Before taking white bread or pasta, keep in mind that the type of carbohydrates you eat is important. Some carbohydrates are healthier than others. Opt for whole grains, the bean and fiber-rich fruits and vegetables rather than refined grains and added products added.
Good fats
Fats are often poorly perceived, but recent research has shown that healthy diet is largely based on healthy fats.
According to Harvard Medical School, fat supports many functions of your body such as absorption vitamins and minerals, blood clotting, building cells and muscle movement.
Yes, fats are high in calories, but those calories are a major source of energy for your body.
The Dietary Guidelines for Americans recommend that 20 to 35 percent of daily calories come from fat, but the World Health Organization suggest not to exceed 30 percent of your calories.
Adding healthy fats to your diet can help you balance your blood sugar, reduce your risk of heart disease and type 2 diabetes, and improve your functioning cerebral. They are also powerful anti-inflammatory and may reduce the risk of arthritis, cancer and Alzheimer's disease.
Healthy sources:
Fatty acids unsaturated the best known are the omega-3 and omega-6. Unsaturated fats are important for your body as they provide fatty acids essential your body can not produce. You can find these healthy fats in nuts, seeds, fish and vegetable oils (such as olive, Avocado and flaxseed). Coconut oil provides vegetable fats in the form of medium chain triglycerides that provide health benefits such as a faster use by bodies like fuel and controlling appetite.
Avoid trans fats and limit your intake of saturated fat of animal origin such as butter, cheese, red meat and ice cream.
Vitamins
Vitamins are essential to prevent disease and stay healthy. The body needs these micronutrients to support its functions. There are 13 essential vitamins that the body needs to function properly, including vitamins A, C, B6 and D.
Each vitamin plays an important role in the body, and do not take enough can cause health problems and diseases. Many Americans do not have enough vitamins essential. Vitamins are essential to the health of sight, skin and bones.
Vitamins may reduce the risk of lung cancer and prostate cancer, and they are powerful antioxidants. Vitamins such as Vitamin C stimulates the immune system and help the body heal. A voucher vitamin complex named nootropic can help improve concentration.
Tips for healthy eating
A balanced diet is necessary to maintain a healthy body and have the good weight. Those tips for healthy eating will help you to achieve your goal.
The tips for healthy eating you learn how to eat properly and also you will know a few tricks to make food more fun and dynamic. Remember that you can also consider consulting Herbalife where they can advise you on how to achieve your goal.
Tips for healthy eating
Go to the professionals
When you start a diet, you should consult a specialist who will advise and develop a plan for your needs. Do not focus on compliance strict diets or diets which directly threaten your health.
Vegetables, fruit and vegetables, the basis of life
All healthy diet should be based on these foods. They are an important source of protein, carbohydrates and sugars that are easily metabolized, which promotes fat burning and weightloss.
More freshness and nature
One of the best tips for healthy eating. Often, by laziness, we buy all foods from the supermarket, including fruits and vegetables, which can be refrigerated very long, which removes freshness with these foods.
It is better to choose to buy in specific stores, where you will find them much better quality and with larger properties for the body.
Good quality proteins
Ham and the tuna preserve natural are good protein, but not the best. Choose to eat chicken and fresh fish, which bring your body a larger nutritional value.
Whole grains
This is an ideal example to eat and take care of your body. Replace traditional flours with integral products which will improve the functioning of your body and create a greater feeling of satiety.
The nutritional table of food products
You have often wondered what to look for in the Nutritional table of food products.
Saturated fats
This is a value you need to consider, the food must not contain more than 5 grams of saturated fat per port, a day can represent about 20 grams of saturated fats.
An exception to saturated fats is coconut oil, which is especially a saturated fat, but it's good fat, these are medium chain fatty acids that oxidize like energy source.
Coconut oil has antibacterial properties, it accelerates metabolism, lowers cholesterol and triglyceride levels, it is a large source of lauric acid.
Carbohydrates
You will always see the total and they are composed of sugar, fiber and starch. The sugar is the most important to monitor, it does not have to hold more than 5 grams, if you want to maintain your healthy weight simply have less than 10 grams. Try to keep it between 3 and 10g.
A type of complex carbohydrates that the body does not assimilate is the fiber. These calories do not count, so the fiber is subtracted from total carbohydrates.
Starch does not need to be reflected in the Nutritional information, So sometimes fibers and sugar can be added, and the carbohydrate account is absent, because the reflected starch is missing.
We must take care of the starch because it produces from theinsulin and is present in products such as bread, cookies, tubers, corn or peas.
If you eat a food varied and balanced, Rich in vegetables and fruits and vegetables, everything will be fine and you can complete all this with our dietary supplements on our online Herbalife shop.