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Principles of Balanced Nutrition

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Principles of Balanced Nutrition


The philosophy of Karma, “is a result of any cause” principle can be explained briefly. Human life in the cause-effect relationship is in a lot of issues. The person’s health is also closely involved with the person’s behavior and all behavior is a result of an on health. The same rule applies to the person’s eating style. In other words, in diet, “what goes around comes around” and the selection of each nutrient your conduct, your health will be a result of the above.

Protection and improvement of health and quality of life is high and is affected by many factors and eating habits at the beginning of their income. Maintaining healthy dietary habits, obesity, diabetes, cardiovascular diseases, cancer, high blood pressure and the rate of 20-45% reduces the risk of many chronic diseases. In addition, a healthy diet, do not prolong life span, metabolic support to keep you under the age of the body is real.

Nutrition “Group” the basic principle of philosophy is to provide diversity in the style of eating. In other words, all the basic food groups every day and to consume a balanced manner. Foods are grouped into four basically. These are milk and dairy products, meat and meat varieties of fruits and vegetables and grain products.

Nutrition “Karma” How Applicable Philosophy?

– Milk and milk products group: Milk, yogurt, buttermilk and kefir 1-2 servings a day like this group of nutrients, the preferred first step is completed with the philosophy of karma. Milk and milk products, they contain protein, calcium and vitamins with a variety of effective protection of bone and muscle health.

– Meat and meat varieties: meat, poultry, fish, eggs a day for at least 3 servings of foods consumed as a healthy life is one of the key points. This high-quality proteins in the food group, allows our bodies to perform functions on a regular basis. Vitamin B12 is found only in foods of milk and meat group, and this vitamin is very important in terms of functions to memory. Anemia due to vitamin B12 deficiency consists of just forgetfulness, but also serious problems may occur.

– Vegetables and fruits: they contain vitamins, minerals and antioxidants with the items, produced by the body or the body of toxic elements into the wash and environmental pathways. And the slowdown of the aging process, especially effective in maintaining bowel health. World health authorities recommend that daily consumption of 5-9 servings of fruit and vegetables. Vegetables and fruits in the “mixed” philosophy should be applied. Continuous single kind of vegetable or fruit should not be selected. Meals, such as a rainbow of colorful fruits and vegetables should be.

– Grain and grain products group: Bread, rice, pasta, foods containing wheat, such as blackened as the group usually fatten group. Without the grain and grain products contain carbohydrates, can not be possible to maintain good health. Because of grain products, the body’s main energy source is also rich in vitamin D metabolism to work properly. 3-8 daily servings of grain products consumed by the person’s characteristics.


– Milk and dairy products, low-fat or fat-free ones are preferred, helps reduce daily cholesterol intake.

– Contrary to common misconception, red meat is not the enemy. Red meat, saturated fats on the enemy. Therefore, lean red meat or meat should be preferred.

– The consumption of chicken and turkey skin, is not suitable in terms of cardiovascular health.

– Fish, is one of the healthiest foods. It contains omega-3 fatty acids, the immune system to work properly, the memory will help strengthen and protect the health of joints. Consumed fish 2-3 times a week. Marine fish are more healthy choice. But like mackerel, shark and fish living in deep waters for a long time, heavy metals such as mercury risk.

– Food is cooked, grilled, boiled, steamed cooking in the oven or saucepan over low heat cooking methods should be preferred. Frequent consumption of frying and roasting, bring a lot of health risk after.

– Low-fat meals cooked and the fat should not be used when possible. Participating meat dishes of vegetables and legumes do not need to add extra fat.

– White flour and white sugar, is one of the nutrients that affect health adversely. White sugar, empty of any energy source and has no duty to the body. White flour is an enemy of long-term and long-term effects occur. For this reason, whole grain breads and sugar consumption should be preferred, should be reduced as much as possible.

Gizem TUTAR – Dietician, Life coaching



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