Currently, in the developing countries, have morphological transformation illness from infections is mainly to the major noncommunicable diseases.
According to recent statistics show that 75% of deaths due to non-communicable diseases, which led to cardiovascular disease, diabetes, cancer, osteoporosis, gout … Figures nationwide surveys in adults showed that the rate of hypertension increased nearly 2 times in 13 years (from 11.2% 1992 to 20.7% in 2005); the rate of overweight-obesity increased 2 after 5 years (from 3.5% in 2000 to 6.6% in 2005); Diabetes increases the rate 2 times higher than 10 years (from 2.7% in 2002 to 5.7% in 2012). In large cities, the percentage is even higher.
Proper nutrition is the foundation of health and wisdom. A diet reasonably meet the body’s needs in the different stages of the life cycle will generate growth and optimal development for the fetus and young children, as well as prevention and effective with majority of disease to a healthy fitness, good health, higher productivity and better quality of life for all ages.
Family meals so there is extremely important role and should be ensured both in quantity and quality. A meal should have sufficient balance 4 food groups are groups of carbohydrates (mainly cereals), protein groups (meat, fish, eggs, milk, legumes, beans …), groups of substances fat (animal fat, vegetable oil), vitamins and minerals groups (vegetables, fruit …).
First to mention is the carbohydrate group, this is the main energy source for the body to function. During dinner, the rice from food is being used the most. Currently on the market are selling the rice looks very white and beautiful but to be so, it must go through the process of milling techniques should make it lose the nutrients necessary and beneficial to health as vitamins B, especially vitamin B1, dietary fiber … brown rice is an example of rice without milling techniques, containing the nutrient content is higher and has been proven to aid in blood sugar control, so that support prevention and treatment of diabetes.
In addition, the change should also eat other grains (such as sweet potatoes, potatoes, corn …) to diverse foods, enhanced health benefits. People have a habit of eating rice, thus making the balance of the ration can not be guaranteed. With adults, the energy from the carbohydrate group should only account for 60-65% of total dietary energy, the rest provided by the fat (20-25%) and protein (accounting for 10-15% ).
Protein group provides the essential components for building up the body, the body to ensure growth and maintain life activities, strengthening the body’s resistance against diseases. Need to eat a combination of foods rich in animal protein (such as meat, fish, eggs, milk …) and plant protein (from beans, beans …).
ollection of the latest and best movies completely free just go 123Movies, enjoy great moments with friends and family.
Red meat (such as pork, beef …) have more iron to help prevent iron deficiency anemia, especially important for young children, pregnant women and women of childbearing age. However, eating red meat increases the risk of cardiovascular disease, cancer, gout … so do not eat too much. Should increase intake of poultry (such as chickens, ducks, geese, birds …) and eat at least 3 servings of fish per week. Small fish eat bone digestion, eat shrimp and shrimp and crab shell is a good source of calcium for the body. The nuts, beans are also good sources of vegetable protein.
Group of fat (animal fats and vegetable oils) help provide energy for the body to function and grow, supports absorption of fat-soluble vitamins, fat, such as vitamins A, D, E, K. Tallow often contain more saturated fat, difficult to absorb, so use is limited. Fish and poultry fat fat fat to unsaturated, especially omega 3, omega 6, omega 9, is very beneficial for health. The vegetable oils are also often high in fat unsaturated should work well for your heart and be encouraged to consume as soybean oil, sesame oil, sunflower oil, canola oil …
But there is also some kind vegetable oil contains more saturated fats (such as palm oil), so also should not eat much. Do not eat too many fried dishes, fried, grilled, which should enhance the dish eaten boiled, steamed to reduce the loss of nutrients and do not alter the food into substances that can be harmful to health (for dishes boiled shall not be affected by the high temperatures as stir-fries, fried, grilled ; moreover limit the use of salt). Oil and grease to fry just take a sufficient amount, used once and discarded, not reused many times; eat barbeque limited because increases the risk of cancer.
Processed foods such as instant noodles have more trans fat metabolism may also increase the risk of cardiovascular disease, so limit consumption.