Balanced Food And Lifestyle

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Balanced food and lifestyle

 Choose a diet that provides all essential nutrients and energy that each person needs to stay healthy. It has been shown that good food prevents diseases such as obesity, hypertension, cardiovascular diseases, diabetes, anemia, osteoporosis and some cancers, healthy eating allows us to have a better quality of life in all ages.

Goal

Know the benefits of food in each of the pathologies.

Developing

MELLITUS DIABETES

The key is again to maintain a healthy lifestyle carrying a varied, balanced diet, prioritizing vegetables, quality lean proteins and healthy fats.

1.- Whole cereals

Comprehensive cereals and pseudocereal. In addition, they are more saccian and have a low glycemic index.

The integral versions of rice, pasta, bread and cuscous, in addition to all cereal flours. Another option is to bet on the entire grains of other cereals, for example spelled, barley, wheat or grain saddlebon.

two.-Legumes

Legumes cannot be missing in a healthy diet and we should increase the frequency of consumption to reduce our meat dependence.

Complex carbohydrates source, very rich in fiber and plant proteins.

In fact, recent studies suggest that increasing their frequency of weekly consumption, or even daily, is related to diabetes risk reduction. A greater intake of legumes, more health benefits.

Cooked without sausages – IF not make them – they are very low in fat and admit a multitude of preparations.

3.- Vegetables and vegetables

Vegetables are located as the essential basis of any healthy eating type, occupying a leading role in the dish of all the main meals of the day. Especially those that are low in starch, stand out for their low carbohydrates content, very few sugars and fats, and their great contribution of vitamins, minerals, fiber and water.

They are also very saccian teas and help control the blood sugar level. Some of them are also very useful to calm the desire or appetite for sweet. The carrot, the sweet potato, the pumpkin, the beet or the zucchini

4.- Nuts and seeds

Consumed in small reasonable quantities, nuts and seeds are large sources of very high quality nutrients. Sacian teas, energy, rich in healthy fats, fiber, plant proteins, vitamins and minerals, reduce their glycemic index.

5.- Lean proteins

To prevent diabetes and overweight it is preferable. The proper combination of legumes, whole grains, vegetables and nuts already provide us with all complete amino acids.

6.- Healthy fats

Fat is also necessary for the organism in adequate quantities;monounsaturadas, polyunsaturated and omega 3. Nuts and seeds, blue fish, avocado and extra virgin olive oil are the best sources. Although it is also advisable to monitor and reduce saturated fats, these are also necessary for the body, provided that sources of nutritional quality are chosen, such as egg yolk or whole dairy products.

Food benefits

Avacate are many benefits since it is very rich in vitamins, acids, amino acids, and minerals.

-Prevents cholesterol increase

-revitalizes the immune system

– Improve vision.

-It is indicated in people with diabetes, because it is a balance of blood sugar.

-It is a great antioxidant because it is very rich in vitamin and.

Artichoke is rich in fibers which produces great satiety and prevents having to eat other much more caloric foods.

It contains a polysaccharide- insulin- that helps lower blood sugar levels, it is important.

Alfalfa has high protein and mineral content, is rich in eight essential enzymes for our body such as: lipase, amylase, coagulase, emulsine, invert, peroxids, pectinase, and prota. This herb is beneficial for the digestion of the four foods such as: proteins, fats, starches and sugars.

Help in purifying blood and impurities in the liver, helps revitalize digestive, glandular and urinary systems, helps lower blood sugar levels.

Almendra The almond can be part of the food of a diabetic, the association of fiber with sugars causes a decrease in glucose absorption speed.

Oats its high fiber content provides or soft laxative effect. Stimulates digestive function and has antioxidant properties. It does not cause abrupt decompensation in insulin segregation.

Its fiber contribution that helps to maintain glycemia in normal limits.

Mandin contain nobletine, a substance that protects against type 2 diabetes and obesity. In addition, they have a low glycemic index, they contain soluble fiber and vitamin C that help regulate blood glucose level.

Lentils Lentils have carbohydrates as a main component and are fundamentally formed by starch. Its vegetable proteins, although in good quantity, are incomplete, since they are deficit in methodin (essential amino acid). However, if lentils are combined with cereals such as rice, foods rich in said amino acid, they become proteins of high biological value, comparable to those provided by food of animal origin.

The carbohydrates containing the lentils are complex (slow absorption), so glucose passes into the blood progressively without causing glycemia peaks.

Apple although it contains fructose, slowly assimilated into the body and helps control blood glucose levels. In addition, they provide fiber

Crimes. Lentils |Benefits -> Excellent food for diabetes. Lime. 2018-12-29. [Accessed August 2220]. Available at: https: // vive-sano.org/benefits-food/beneficios-of-the-laents-for-la-salud/

Garcia g. Foods that help prevent and combat diseases. USA. Palibrium. 2012

Fuchs l. Foods that help you prevent diabetes and reduce sugar consumption in your diet. Mexico. Webedia. April 22, 2019. [Accessed August 2220]. Available at: https: // www.straight to the palate.com/health/food-what-hayudan-a-prevented-diabetes-reduce-consumption -azucar-tu-dieta

Strong immune system

The nutrients that we obtain through food play a very important role in the development and good condition of our immune system. In the case of a deficit or lack of any nutrient, this system will be reduced by its ability to defend us.

Some specific nutrients that we must consume frequently to keep our defenses in good condition are:

• Copper: It is an antioxidant and contributes to the functions of digestive enzymes

• Iron: If your levels are below the recommended, the defense capacity of white blood cells decreases

• Selenium: enhances the activity of defense cells

• Zinc: When there is not enough in the body, it affects growth and increases the appearance of autoimmune diseases

• Magnesium: A lower consumption of the necessary inflammation and aging

• Vitamin B6: In case of deficit there is decrease in white blood cells and altered response

• Vitamin B12: With levels below normal, decrease in defense cells occurs

• Vitamin C: Increases the ability of cells to defend, it has a large antioxidant capacity

• Vitamin A: In case of deficit the ability of the cells to defend ourselves fails

• Vitamin E: A lower consumption deteriorates our immune capacity, since this vitamin protects us from infections

• Vitamin D: Studies have demonstrated a relationship between the deficit of this vitamin and the incidence of respiratory infections

Benefit food

Dark green leafy vegetables can activate immunological genes while processed foods can suppress it.

Dark green leafy vegetables are also essential in the maintenance of tolerance and immunity as well as reducing inflammation in the body.

Figs and dates are rich in antioxidants, potassium and manganese which can regulate the appropriate levels of pH in the body. This hinders pathogens to enter the system.

Dates are a great source of minerals and vitamins. They can also avoid the growth of bad bacteria while stimulating the production of good bacteria in the intestine.

Garlic is good for the immune system, a garlic clutch contains more than 100 sulphuric compounds that can sweep bacteria and body infections.

Linaza contains lignans that has properties against cancer, also contains omega 3 fats that can strengthen immunological cell phone.

Legumes Most legumes contain minerals, magnesium, zinc and iron. They are an excellent source of protein are the excess saturated fat. Soluble fiber in legumes also prevents constipation and can even stabilize blood sugar.

Avena contains Beta Glucano that can improve the body’s ability to respond to bacterial infections.

Beta Glucano can help neutrophils, also helps eliminate bacteria;Beta Glucano helps immunological cells easily locating bacteria which results from the rapid response to microbial infection.

Olive oil and olive oil Olive oil consumption can stimulate the immune system and help prevent bacteria, microorganism and virus attacks. Fatty acid in olive oil can diminish immunological parameters. Fatty acids in olive oil also prevent chronic inflammation and can be used as treatment against autoimmune diseases.

Echinacea is a herb used to stimulate immunity. Especially affective in the treatment of high respiratory infections.

Turmeric has antibacterial and anti -inflammatory properties. It also protects the stomach from toxins and alcohol.

Curry has powerful antioxidant beneficial and can help prevent cell damage

Oregano has active compounds called Timol and Carvacrol that has anti -tray and antimicrobial properties.

fungi are one of the best food for the immune system. Shiitaka fungi are said to have cancer properties. Reishi fungi have been used for more than 4,000 years for their anti -inflammatory and antiviral properties. They are often used in immunotherapy to strengthen the immune system during radiotherapy or even chemotherapy.

Potatoes are rich in powerful antioxidants who can fight free radicals. They are also rich in beta carotenes which can increase T cells in the body. These can help immunological cell phone to fight infections.

Algae can protect the body from environmental pollutants and radiation. Marine seaweed dishes, brown algae and green algae are large sources of minerals such as potassium, iodine and iron.

Nuts and seeds are great sources of vitamins necessary to stimulate immunity. Hazelnut almonds, nuts and pistaches are rich in vitamin E that can stimulate the immunity of the elderly.

They also counteract free radicals in the body. Pumpkin and sesame seeds contain zinc that helps stabilize the immune system by increasing the amount of T cells in the body.

Broccoli contains sulphorahone that activates antioxidant and enzyme genes in immunological cells to locate free radicals. It can also help reverse the damage caused by oxidative stress in cells.

The Blokehead. Super immunity and super food. USA. 2014

Vital m. How to strengthen your immune system, following these recommendations. San Felipe Clinic. September 21, 2019. [Accessed August 23, 2020]. Available at: https: // www.Clinicasanfelipe.com/articles/strengthening-tu-system-immunological-signing-these-reclines

AGING

Our body is continuously to factors that produce oxidation and defects in our body. These negative effects can be stopped thanks to antioxidant foods, since it provides improvement to our immune system.

Those responsible for oxidation, wear and deterioration of our body’s cells are free radicals, which produces damage and damage to the skin, organs and tissues.

Food benefits

Garlic contains two very importing elements for our body, alina and quercetin, two anti -inflammatories with the ability to reduce cholesterol. The appropriate would be to incorporate it into our diet, if it is better raw, since it will be more effective. The appropriate daily amount are four cloves of garlic, since we will reduce bad cholesterol between 10 and 15 percent.

Black chocolate Chocolate is an indispensable element in the diet, as long as it is black, since it contains a large amount of cocoa, flavonoids and polyphenols. These elements release the free radical organism. In addition, it is a food rich in mineral fibers and vitamins, which can be consumed in many possible ways, although the most appropriate is that it is in seeds or powder.

Blueberries blueberries are fruits or berries that help prevent aging, but in this case, in the brain. It is also advisable to take it to improve the circulatory and digestive system and to prevent urinary tract diseases such as cystitis.

Beans The bean is a food highly appreciated in Spanish cuisine and not only because of the flavor that can be given in, for example, a fabada, but also because it contains antioxidants, more incolding than the rest of legumes in addition, it is rich in fiber, vitamins, proteins and is low in fat.

Olive oil in terms of olive oil, it is necessary to consider that it adds points if it is extra virgin, given the best quality. It is rich in vitamin E and has multiple benefits for a large number of chronic diseases. In addition, it has the ability to reduce the risks of free radicals up to ten times more than green tea.

Nuts have great benefits for the cardiovascular and immune system, in addition to giving cutaneous elasticity. This is because of its high selenium content, elágic acid, omega 3 fatty acids and vitamin E. Nuts are very easy to incorporate foods to our daily diet to nurture more than its benefits.

Vegetables

It is necessary to consider the green leafy, since they are the ones that contain the most vitamin C and E. In this group we must include cauliflower, spinach, chard, pumpkin or broccoli. In addition, we can add to several foods from the family of tubers such as potatoes, or vegetables, such as carrots.

Telecinco. The eight foods you must consume to avoid premature aging. Megamedia. 10/27/2018. [Accessed August 2220]. Available at: https: // www.Telecinco.ES/INFORMATIVA/COMPANY/FOOD-CONSUMPUME-EVITITO-LEADING-PREMATURO_0_2649150137.HTML

Conclusion:

With the investigation, the necessary guidelines were to be carried out that in each of the pathologies and a healthy life is achieved, and thus improve food habits to make a healthy and balanced diet. The complete and balanced diet is a source of health in numerous diseases that have its origin is an inappropriate diet, so it is important that attention to eating habits be paid.    

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