المواد الغذائية nutritional foods _١_ كتاب عِش رشيقا تعمر طويلاً

**Ramia Hassan** · 08-13-2024, 07:42 PM

NUTRITIONAL FOODS _1_
Book Live Slim and Live Long

Nutritional Foods

Since obesity is closely related to food, it was necessary to take a quick and brief look at food and its contents

Basic food materials are divided into several sections?

1_ Proteins.

2- Fats and all animal fats and vegetable oils. fats

3- Carbohydrates. Sugars and distortions. Carbohydrates

4- Vitamins. Vitamins

E- Minerals.

6- Cellulose Fibers.

Water. 7- Water

Proteins or proteins

PROTEIN

Proteins or proteins are the basic and essential material that builds, repairs and renews every living cell. Amino acids are the material that proteins are made of, as there are 25 of them, and they differ from each other, and the majority of them are produced by the body itself. As for essential amino acids, they are an essential substance. They must be consumed through food such as all types of meat, fish, eggs, poultry, milk and its derivatives. They are also called proteins of animal origin and their nutritional value is higher than proteins of plant origin, which are found in all types of legumes, grains and nuts such as beans, beans, peas, beans, chickpeas, lentils, potatoes, bread, etc. ...Their benefit? Proteins of animal and plant origin alike build, repair, maintain, renew and preserve all the cells of the body. Proteins also participate in the production of enzymes necessary for digesting waste materials and also the production of hormones necessary to clean all the mediators of the body’s organs, especially the immune system. Proteins also work to form red blood cells that transport oxygen to every cell in the body. 1 gram of protein equals 4.1 calories (see the list of nutritional contents at the end of the book).

The amount of protein the body needs daily:

A person needs about 75 grams of protein daily in general, but there is a fixed rule that indicates that a man's body needs at least one gram of protein for every kilogram of his weight. A woman's body needs half this amount, i.e. half a gram for every kilogram of her weight, except for a pregnant woman who needs one gram for every kilogram of her weight. It is preferable that the percentage of protein in the daily diet be about (50) percent from an animal source and (50) percent from a plant source. As for athletes who practice strength sports, children, adolescents and young people, they need a higher amount of protein daily (see the book Sports Nutrition) by the author.

Protein deficiency in our food:

Lack of protein in our food for a long time leads to diseases including anemia, pallor, muscle atrophy, collapse of the immune system and emaciation.
Increase protein in food:

Increasing plant-based proteins causes an increase in uric acid in the body because they contain purine. They are found in plant foods such as legumes (beans, soybeans, chickpeas, etc.). Increasing animal-based proteins in our daily food causes an increase in uric acid in the body because they also contain purine. They are found in animal-based foods (such as meat, fish, liver, and some dairy products). Animal proteins also cause an increase in the level of fats and cholesterol in the blood, thus causing some health problems for people who have a genetic predisposition to these conditions. As for plant-based proteins, they do not contain cholesterol. (See the list of cholesterol at the end of the book).

There are also lucky people who have a positive genetic predisposition such that they can eat large amounts of protein without showing any disease. Statistics have known some special abnormal cases such as the case of the old British politician Sir Winston Churchill, who loved meat and hated pastries, sweets, milk, and its derivatives. Despite his heavy weight and his huge cigar that he smoked constantly, he lived for about 90 years and remained intellectually active until the day of his death. When he was asked about the reason for his physical and psychological comfort, he replied: (I do not eat sugar and do not exercise)?! (No Sport and No Sugar) It must be noted that this condition is very abnormal.

FAT and all animal fats and oils and vegetable oils
FAT

The human body benefits from fat primarily to meet its need for energy that the body consumes in performing all its activities and to compensate for the necessary energy that the body needs to maintain its constant temperature of 37 degrees Celsius. Secondly, as fat reserves under the skin and in the form of fat cells that form a cushion to support the body's organs such as the heart, kidneys and eyes to protect them from pressure and shocks. The body also benefits from fat thirdly to dissolve vitamins called fat-soluble vitamins and transport them to all the body's cells. These are the following vitamins:

The most important sources of fat are animal fats and oils, cream, local Arab ghee, and fish oil. These fats are called saturated fats because they contain cholesterol.

As for the sources of vegetable fat, they are different types of oils such as nut oil, sesame oil, corn oil, soybean oil, olive oil, sunflower oil, etc. These oils are called unsaturated oils, except for coconut oil, which is a saturated oil despite its plant origin. Unsaturated vegetable oils do not contain cholesterol - except for a very small percentage. These oils are called essential oils because their source is plant and the body cannot produce them itself. Animal fats and oils are equal

المواد الغذائية nutritional foods _١_ كتاب عِش رشيقا تعمر طويلاً

المواد الغذائية nutritional foods _١_ كتاب عِش رشيقا تعمر طويلاً

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