Balanced diet, Benefit of balanced diet, Factors which affecting diet

  Food which we all eat is known as diet. Food is very important to fulfill the energy, which is required and also very important for development of the body.

     It provides energy for daily workout along with growth development of whole body. So many people take different types of  rich food in their daily diet, human can take it in liquid form or solid form which is suitable for them.

    Our body growth and develops according to diet which you take in your daily life Your body organs function depends on macro and micronutrients in the food.

    Macronutrients are required in in our diet like protein, fats and carbohydrates. it is main part of diet and also taken in large quantity in our diet

    Micronutrients are are required in in our diet like vitamins and minerals. it is also known as supplement foods and helpe to proper functioning of various organs.

Macronutrient

1- protein

✓ Essential proteins:- there are so many proteins which is not made in human body. it can be taken only from food and the sources of that is soya bean, milk, pulse,  protein, egg, dairy product etc.

✓ Non essential proteins:- so many non essential proteins is available the sources of non essential proteins are vegetables,  dry fruits, grains etc.  it all depends on the requirement of a human body

2- carbohydrates

✓ simple carbohydrates:- some carbohydrate contains vitamin and mineral both. It is  used as fast energy provider means immediate energy provider.

   Sources of simple carbohydrates are table sugar, refined, honey, gem, potato, carrot, candy etc. All simple carbohydrates contain sugar like glucose, lactose, fructose, maltose

✓ complex carbohydrate:-  it releases slow energy as compared to simple carbohydrate it is  also good source of fibres and vitamins. 

   Complex carbohydrates found in wheat, Bagra, Maize, rice, whole pulses like Chana-dal, Rajma, Mung Daal.

3- fats

     Fat is used as emergency source of energy, it is stored in body and also act as source of energy during long distance workout. Fat stored under the skin in the form of fatty acids

✓ Saturated fatty acids:- it can be found in solid and liquid form both. Sources of saturated fatty acids are coconut oil, ghee, animal fat, butter, palm oil, dairy products, cream. You should take it

✓ Unsaturated fatty acids:- sources of unsaturated fatty acids are olive oil, soya oil, peanut oil. It mostly comes from plants

Micronutriens 

1- vitamin

• fat soluble vitamins

* Vitamin A

*Vitamin E

*Vitamin K

*Vitamin D

•water soluble vitamins

* vitamin B

* vitamin C

2:- Minerals

•trace mineral

*Copper

* chloride

* iron

* Zink

* magnesium

*iodine

*molybdenum

*chromium

* Selenium

•Major minerals

* Sodium

* Chloride

* Magnesium

* Sulphate

* Calcium

* Phosphorus

* Potassium

FUNCTIONS OF BALANCED DIET

    Balance diet provides sufficient energy for the workout and various activities. It it always keeps energetic. It helps to growth and development of the body. Balance diet have helps all organs of the body to function proper.

        Balance diets save us against various Virus and diseases. it also improve immune system. It helps to do faster recovery from injury. During workout it replace worn out tissues as soon as possible. Balanced diet improves the quality of metabolism of our body, And provides all important nutrients to body.

      Balance diet help to to maintain proper body weight if someone is underweight then it convert into normal weight if someone is overweight then it convert them in normal weight. So it's very important all depends on your diet.

FACTORS WHICH AFFECTING DIET

    Person who work more physical work-out needs more calories then those who work less physical activity. Male needs more calories as compared to female.

    According to age diet plays an important role. A growing children need more protein and, old age people should avoid fat and protein but he should take vitamins and minerals more.

     Weight also depends on diet, if someone is overweight or comes under obese person he should take fibrous food. And if someone is slim or lean means underweight so he should take more protein and fat. 

     So many sports activities need specific explosive strength player needs more Carbs. Skill games player need more amount of minerals and vitamin. long distance runner needs more fat and,  protein should be taken by contact body game player.

     If someone is injured so he should take more protein and minerals according to recommendation of doctor and dietitian. For the digestion natural food is very good because it is also less polluted. The nutritional value is very high in seasonal food and it is also easily available so seasonal foods should be taken.

 

    For the digestion natural food is very good because it is also less polluted food. The nutritional value is very high in seasonal food and it is also easily available so seasonal foods should be taken.

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