Food is our first drug, not our enemy, as too often happens, especially to women. It is the duty of each of us know your body and know how to take care of it, starting with the simplest things: the basics of human nutrition.
Human nutrition: three definitions
Let's start by clarifying the terms:
it defines itself supply the intake of substances useful to the body, through food
la human nutrition instead it is a real science, which studies the relationship between nutrition and the state of health or disease
la diet it is the way of eating, it is the set of foods that are eaten.
Human nutrition: the principles
It is good to know the basi of human nutrition, in order to be able to choose the foods to bring to the table with awareness. Foods contain different nutrients, classified in macronutrients (carbohydrates, fats, proteins) e micronutrients (vitamins, minerals, water).
I carbohydrates, present in cereals, fruits and vegetables, provide energy to the body and are stored in the form of fat as a reserve.
I grassi they are substances present in different forms both in vegetal foods and in those of animal origin. They constitute the main energy reserve for the organism.
Le protein, present in foods of animal and vegetable origin, are used for the formation of muscles, tissues, messengers that carry information between cells.
Le Vitamins they do not provide calories and perform an important regulating and protective function in our body.
I mineral salts they are involved in all cell regulation reactions and metabolic reactions.
THEwater it is the main component of our body, our cells and the substance in which they are immersed (extracellular liquid). AND indispensable For the life.
Who is the nutritionist and what does he do?
Human nutrition: tips
When he appeared on Earth, about 10 thousand years ago, man was a hunter, he ate the berries and fruits he found. His metabolism it was suitable for his diet. Only later did society, agriculture and grazing evolve, with the consequent power supply change, towards a greater consumption of carbohydrates, as it is for us today. There is a problem: the metabolism human beings have not yet adapted to the change of life (10 thousand years are a second, for the times of evolution), to the use of refined, cooked, processed and excessively caloric foods.
Our current nutrition is unbalanced: too few vegetables and fresh fruit, few proteins and few “good fats”, excess carbohydrates. In theory, for proper nutrition, it is expected that at each meal the protein cover 19-30% (one gram per kg of body weight) of the total calories, i carbohydrates 30-40% and the remainder are "good" fats with high content of omega 3.
In addition to the balance of quantities, the fundamental remains quality. here are the foods to prefer:
- food from organic farming
- Whole grains
- seasonal fruit and vegetables
- vegetable oils (extra virgin olive oil)
- oil seeds
- proteins: vegetable proteins, white meats, fresh lean cheeses, fish.
Do you know what you eat? How to feed with conscience