Healthy Food: The Missing Ingredient | QiClub Blog

A good diet is one that covers with all the nutrients and energy that the body needs to function properly. Surely, this is a definition that we know to a greater or lesser extent. The question, in any case, is: how do we translate it into concrete foods that we must incorporate into our daily lives? Fortunately, the answer is wide and varied. Let's see:

Two portions of dairy (milk, yogurt): a minimum

Various and colorful vegetables: at lunch and dinner, and in plenty! > Two different fruits per day: at least

Varied breads (for breakfast and snack) and a serving of cereals, pastas (preferably whole grains) and / or legumes.

Lean meats (red, chicken, fish, pork): but watch out, cook them without visible fat and / or without skin.

Three eggs a week.

quality: olive, sunflower or corn. You can use a variety of seeds and / or dried fruits.

Take one liter and a half to two liters of water per day.

All these foods contain different nutrients, composition are grouped into carbohydrates, proteins, fats, vitamins, minerals, water and fiber. And each one of these components fulfills different functions in our organism.

Carbohydrates provide the energy needed to develop any function in the body.

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There is a false belief that carbohydrates are the bad ones of the film; that are fattening a lot and that to lose weight you have to get them out of the daily diet. All in all: it is recommended that 50 to 60 percent of the total calories of the daily diet be in the form of carbohydrates. Cereals and derivatives, legumes, potatoes, sweet potatoes, corn, fruits ... are food sources.

In turn, they perform other functions related to the transport of substances to the body (hemoglobin that carries oxygen throughout the body and bind to fats - which are insoluble in water - to circulate through the blood) and their energy function is secondary. They are found in foods such as meats, eggs, dairy products and legumes.

Las Greas. There are different types of fats, and each has different functions in the body. The saturated ones are part of the membranes of the cells and are the main energetic reserve of the body. The butter, milk cream, whole milk, meats, egg yolk, among other foods, have this type of nutrients.

Monounsaturated fatty acids (oleic acid), for example, olive oil, almonds, hazelnuts and semi-sweet pork, lower bad cholesterol (LDL), increase good cholesterol (HDL) and have vasodilator action.

Polyunsaturated fatty acids (omega 3 and omega 6 ) also reduce bad cholesterol and have a vasodilatory and antiplatelet effect. They are obtained from foods such as blue fish, corn, soy, sunflower and nuts.

Cholesterol also has fundamental functions for the body, both structural as part of plasma membranes, as well as being precursor of vitamin D, sex hormones (progesterone, estrogens and testosterone) and corticosteroids (cortisol and aldosterone). In addition, it is a bile salt builder. It comes with foods rich in saturated fats.

Vitamins are divided fundamentally into two groups: Liposolubles, which dissolve in fats; and Water Solubles, which dissolve in water

Water-soluble: Vitamin C is part of a substance called collagen; a substance that serves to fix the cells in place (such as cement between bricks) without which the wounds would heal badly and bleeds on the skin and mucous membranes. Helps the development of teeth, gums, bones and cartilage; to the growth and repair of connective tissue. Other functions are to act as an antioxidant and facilitate the absorption of iron. It is found in citrus fruits, strawberries, kiwi, pineapple, watermelon, lettuce, etc. The vitamins of group B (B1, B2, B6 and B12) are coenzymes that intervene in all metabolic processes so they are fundamental for the integral functioning of the organism. In addition, each one fulfills specific function on different organs. Minerals: They are very important for the normal functioning of the organism since they intervene in multiple functions. The most prominent are iron, calcium and iodine involved in the manufacture of hemoglobin and red blood cells, bone formation and in the production of hormones respectively. Other minerals such as phosphorus, magnesium, potassium and sodium are simple to incorporate in quantities as they are widely distributed in food.

Water: we should drink two liters of water a day. It is part of many functions in the body. We must keep in mind that we are made up of 50 percent water.

Covering all the nutrients in our diet is a job that requires knowledge and dedication. But if we do it with desire and good predisposition, we can have a healthier, more comfortable and agile body to enjoy our life better, and for a longer time. It's worth it!