Hello everyone. This week, we will tell you what the nutrients are, what is the place of the nutrients in a healthy diet, which food group contains which food group? You can find the answers to all such questions in this week's article. Nutrient elements are carbohydrates, fat, protein, vitamins and minerals found in the combination of foods. No single food can provide all the desired nutrients on its own. This is where the importance of nutritional diversity, which we always emphasize, emerges. This is why it is wrong to focus on a single nutrient or completely exclude a group of nutrients from your daily nutrition plan. Our body needs all nutritional groups in certain amounts. Ensuring nutritional diversity; It protects against chronic diseases such as diabetes and obesity. Therefore, it is important to provide nutritional diversity in your daily diet. Another issue that is at least as important as nutritional diversity is the amount of energy we get from which foods. On average, a healthy individual should get 50-55% of his daily energy from carbohydrates, 10-15% from proteins and 25-30% from fats. These rates may vary depending on age groups.
Carbohydrates: Carbohydrates, which are less than 1% in the human body, are the main energy source of our body. Most of the energy used in the body is provided by carbohydrates. The only energy source for brain cells is carbohydrates. 1 gram of carbohydrate provides 4 kcal of energy to the body. Excess carbohydrates taken into the body turn into fat. Food groups containing carbohydrates, grains and grain products, legumes, fruits, honey, molasses, jam, etc. We can list it as follows.
Proteins: On average, 16% of the adult human body consists of proteins. Proteins are the most important nutrients for growth and development. It is also a very important nutrient due to its presence in the structure of enzymes and hormones that regulate the repair of worn tissues, healing of wounds, blood clotting, the body's defense system and body functioning. Although it is the last resort to meet the body's energy needs, protein is indispensable for construction and repair, growth and development. pro It is found in proteins, meat and meat products, milk and dairy products, legumes, eggs and all types of cheese. The quality of protein is as important as the quantity. After breast milk, the highest quality protein is found in eggs. Fats: About 18% of the human body is fat. Women have much more fat in their body than men. While this rate is approximately 15% in men, it may be between 25-30% in women. Fats are the nutrients that give the body the most energy. 1 gram of fat is 9 kcal. Fats give a feeling of satiety because they leave the stomach slowly. We can count all animal and vegetable oils as a fat group. In addition, oil seeds such as walnuts, hazelnuts, almonds and cashews are also in the oil group.
Minerals:They have important functions for healthy bone and tooth structure, regular functioning of the heart, circulation and nervous system. . They are also directly effective in maintaining the body's water balance and enabling organs to perform their functions. Calcium, iron, potassium, magnesium, selenium, sodium and many other minerals have different functions in the body.
Vitamins:Continuation of growth and development in a healthy way, protection of the immune system, While some of the vitamins that have functions such as the formation of the skeletal system and the formation of reproductive cells are stored in the body (A, D, E and K), some are not stored in the body (B and C). It is especially important not to miss vitamins that are not stored in the body from our daily diet.
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