How to Eat to Live a Longer

You should eat foods rich in nutrients and elements that provide the stable operation of the whole body, good health and high immunity. Balancing your diet can reduce the manifestations of chronic diseases.

Eat right is a snap and, most importantly, never late. The daily menumust contain carbohydrates, proteins and fats.

CARBOHYDRATES

Carbohydrates should be about half the calories, as are necessary for normal metabolism of protein and fat. Thus, glucose is the main supplier of energy to the brain.


Fructose does not require assimilation of the hormone insulin, which allows for patients with diabetes eat some fruits, berries and a small amount of honey.


Lactose (found in milk and to a lesser extent - in fermented milk products) normalizes the activity of beneficial intestinal flora, reduces the decay processes in the gut.

Fiber-richvegetables, legumes, unrefined grains are full of food. Energy value has almost no fiber, but it is very important for digestion because of its lack is the cause of constipation.


Dietary fiber prevents the accumulation of fat, reduces the risk of atherosclerosis, and restricts the toxic effects of chemical additives and dyes that are present in certain foods.


Maltose (malt sugar) is contained in the honey, extract of malt (maltose syrup), malted milk, and beer.


Starch is not only a good source of energy, but also an important traditional food, because this substance rich in potatoes, wheat, corn, rice, oats, barley, rye, buckwheat, oats, soybeans.


Starches should be no more than 20% of the diet. Eating starchy foods, remember that:


- Starches combine well with each other and very bad - with other products;


- It is best to eat starches with a salad of raw vegetables;


- Cooked starchy foods digest heavier crude.


A large number of harmful carbohydrates we consume with sweets and bakery products (except bread and bran).


How dangerous lack of carbohydrates?


- Reducing carbohydrates leads to a loss of appetite, health and appearance of fatigue.


- Low carb diets lead to a shortage of energy, often accompanied by nausea, headaches and shortness of breath.


- Because of dehydration and lack of fiber having constipation.


PROTEINS

Proteins are the building blocks for muscle tissue of our body cells of the skin and hair. Found in meat, fish, eggs, cottage cheese, legumes. Proteins provide energy, form part of the enzyme and hormone production of antibodies, etc.


Almost all of the necessary proteins and amino acids we get from foods of animal origin, having (as opposed to herbal products), all essential and nonessential amino acids.


It is believed that whites should not exceed 10-15% of the diet.


How dangerous lack of protein?


- Lack of protein destroys the muscles (they are reduced in size and become flabby), which spoils the posture and shape. Especially often this can be observed in the elderly.


- The skin loses its elasticity, becomes dry and loose, premature wrinkles are formed.


- Hair thinning and thinning.


- Develops anemia, pale coloration of the mouth and lips.


- Appears lethargy.


FATS

Fats are involved in the construction of cellular membranes and serve as the main energy supply of cells. In addition, they are formed from vitamins A, D, E, K and some hormones. Fats can be saturated or unsaturated.


Animal fats are found in dairy products (butter included), fatty meat and fish. They are necessary for the formation of bile acids and steroid and sex hormones.


Vegetable oils enter the body from vegetable oils; nuts contain unsaturated fatty acids, which are important for maintaining the immune system. That unsaturated fats are involved in the construction of cells (e.g., nerve cells or retinal cells).


The use of animal fats and fried foods is better to limit, favoring fish and vegetable fats.


How dangerous lack of fat?


- Lack of fat is dangerous appearance of dry skin and the appearance of pustules skin diseases.


- Hair falls out.


- The metabolism and the gastrointestinal tract.


- Reduced resistance to infectious diseases.




Content Source: Bukisa - How to Eat to Live a Longer