This article provides basic information and principles that underpin the science of nutrition. Here are the facts on health promotion in the period before conception, during pregnancy and after childbirth. In addition, in this article, you will find information about the nutrients contained in foods and healthy, the recommended quantities of consumption, about vegetarianism and how to make diet nutrition. The chapter tells us how to recognize the validity of information on nutrition provided to consumers. Lacking such knowledge, it is very difficult to distinguish the true information about nutrition from unfounded speculation. Basic principles of nutrition information on food can be represented in the form of seven principles. These guidelines vary little over time and serve as the basis for learning about nutrition and health. 1. Food is a basic human need. The first principle of nutrition is simple and clear. People need food to grow, to acquire offspring and stay healthy. Food - one of the greatest pleasures. She is tired of hunger, gives a feeling of comfort and safety, provides a full and healthy life. 2. Food requirement is based on the needs of the organism in the nutrient or certain chemicals in food and performing specific functions in the body. There are six types of nutrients: 1. Carbohydrates. 2. Proteins. 3. Fats. 4. Vitamins. 5. Minerals. 6. Water. Carbohydrates, proteins and fats are sources of calories and energy are called nutrients. Although these three types of nutrients serve different functions in the body, they have a common feature - they are a source of energy. Vitamins, minerals and water are needed primarily for the conversion of carbohydrates, proteins and fats into energy, as well as to build and maintain good muscle condition, the blood, bones and other body parts. Water is the medium for the majority of chemical reactions occurring in the body, it is necessary to remove waste products, in addition, water acts as a cooling system of the body. Energy nutrients are first body's need - the need for energy or calories, which serves as a source of food. Calories are not a component of food. Rather, they represent! the amount of energy derived from carbohydrates, proteins and fats in foods. Energy value of most of the carbohydrates and proteins is 4 calories per gram, while fats - more than twice: 9 calories per gram. If you happen to see the flashing drop of fat, got on a hot grill grate, you can imagine how much energy is embedded in fat. Foods high in carbohydrates or proteins, such as corn, potatoes, fish and shrimp, do not burn with such intensity. They contain less energy. The energy value of alcohol, a product of fermentation of carbohydrates, is 7 calories per gram. Cooking with alcohol, such as pancakes, "Suzette" with orange jam and liqueur or cherry ice cream with red wine, gives them a relatively high energy value. When we consume more calories than our body requires, the surplus turns into fat and set aside for later use. The organism is illegible: it converts all excess carbohydrates, fats and proteins into fat. Carbohydrates can also be delayed in the body of glycogen. However, glycogen reserves are much smaller than our reserves of fat. Usually, people are limited to the accumulation of glycogen in muscle and liver in the amount of 1800 calories. On the other hand, the man has an amazing ability to delay the fats in the body in the average volume of 140,000 calories. When we consume fewer calories than you need, we use our resources, reducing their and our total weight. We still have much to learn about the energy nutrients. This information is provided in the form of the most basic facts set forth below. Carbohydrates Carbohydrates - the main source of energy the human body. Foods rich in carbohydrates such as rice, potatoes, dried beans, millet, cassava, pasta and bread are the main components of the diet of most people around the world. The United States and some other economically developed countries are different from the rest of the world that the population of these countries prefer foods rich in protein and fats. Various substances contained in foods fall into the classification of carbohydrates. There are two main types of carbohydrates: simple carbohydrates and complex carbohydrates. Alcohol, because it is derived from carbohydrates are classified as uglevodopodobnoe substance. Simple carbohydrates (monosaccharides). There are three main types of sugars related to simple carbohydrates: glucose (sugar contained in the blood), fructose (fruit sugar) and galactose (milk sugar). Nearly all the quantity of fructose and galactose consumed in food composition, rapidly processed by the body into glucose. Glucose is the only type of sugar that the body can be used as a source of anergy. Simple carbohydrates are in a combination of glucose, fructose and / or galactose. Maltose (malt sugar) consists of two parts of glucose, whereas sucrose, or table sugar and honey produced from glucose and fructose. Fructose, lactose contains glucose and galactose. When you eat your favorite foods, whether the pleasure is accompanied by feelings of guilt? Are sweets harmful '? Are they a cause of hyperactivity, diabetes, obesity and tooth decay. Themselves of sugar are not harmful and does not cause hyperactivity in children, diabetes or obesity. True, if you frequently eat sweets and not brushing your teeth after that, it can lead to dental disease. But more likely, that the destruction of teeth due to inadequate levels of fluoride in tap water. Another problem depends on the amount of consumed food containing sugar. Such delicious things like sweets, sherbet, soft drinks, biscuits, usually contain few vitamins, minerals and other beneficial components. If you consume too many sugary foods, it is to the detriment of other foods with high nutrient content: vegetables, fruits and whole grain breads. The consumption of sweets in large quantities means increased consumption of calories, which leads to diseases such as age diabetes (diabetes type II), hypertension and heart disease, which are a consequence of excess weight. Simple carbohydrates to calories should not exceed 10% of total calories to your diet. Complex carbohydrates. Complex carbohydrates consist of starches, glycogen, and dietary fiber. We get the complex carbohydrates of plants, and although many of them formed by a combination with glucose, they have no sweet taste inherent in simple carbohydrates. Because animal products contain very little glycogen, nearly all starch, we get from plants such as dried beans, potatoes, corn, wheat and rice. In these plants, glucose accumulates as starch. Starch, which is part of the food is split by digestive enzymes and is converted into glucose. Food sources of starch are high in not only glucose but also vitamins, minerals, fiber and other components needed for health. Dietary fiber. Dietary fiber is different from the starch so that it is not digested. Consequently, it is not considered a source of energy. Dietary Fiber is found only in plants and exists in two basic forms. One kind - is fibrous components of plant cells, particularly cell walls of plants. Another kind - lint-free component of plant cells, which are mainly located inside the cells. Dietary fiber, although it is not absorbed, has a definite influence on the body. This effect may be different, it depends on the consumption of dietary fiber. Fiber types of dietary fiber, such as contained in the bran and peel fruits and vegetables, prevents constipation. Fibrous tissue, forming a jelly-like substance, such as the pulp of fruit, oatmeal and beans, slows glucose absorption and reduces the amount of cholesterol that the body gets from food. This type of fiber also helps to remove waste from the intestines. Many foods such as dried beans, potatoes, and avocados are successfully mask the high fiber content. They do not crunch and do not look stringy. Nevertheless, they are the best sources of dietary fiber. But popcorn, salad and celery, while crunching, but do not contain much fiber. That is, by type plants and the way it crunches or not, you can not judge the magnitude of fiber content. Table 2.2 shows the fiber content in various foods. Many people eat very few foods that are high in fiber. It is believed that about 25 grams per day is enough for health. People have different carry an increased intake of dietary fiber. If you increase the amount of fiber in your diet and you have upset stomach, stop there. If on the contrary, you become constipated, drink more water. Although people have not produced digestive enzymes needed to break down dietary fiber, this function is performed in the colon some bacteria. Bacteria absorb dietary fiber, not digested it fully. As an end-products they secrete fragments of fat and gases. This is the consumption of fat creates some discomfort, but with time, this phenomenon takes place. Proteins are well known value of proteins. Proteins are an essential structural component of all living matter. They participate in all processes in the human body. Although proteins are used as a source of energy, but rather their secondary role. Proteins consist of amino acids linked together in a chemical chain. For good health it is necessary amino acids, not proteins themselves. There is a twenty amino acids that serve as building blocks for the thousands of proteins produced in the body. Nine of them irreplaceable, they need to get from food. The eleven amino acids are considered interchangeable because they are produced in the human body. Their role in the body are as important as the role of essential amino acids. They are called interchangeable because there is no need to get them from food. Proteins are classified according to their ability to support the creation of protein tissue. Not all protein sources are equally effective, it depends on the content of essential amino acids. How well does the proteins in foods contribute to the development and maintenance of the protein in the body tissues, is established by tests on the quality of the protein. Protein quality. Proteins are different from carbohydrates and fats so that they vary in quality. In general, animal products deliver high-quality protein, and vegetable products - lower quality. If people do not, there are proteins of high quality, they will not grow, will not be able to have offspring and be healthy no matter how much protein they consume. High quality proteins contain all essential amino acids in the quantities necessary for the formation of protein tissue in the body. Saving weight after childbirth depends on the individual women. Some women begin to gain weight after giving birth because of changes in habits related to nutrition, or because of declining physical activity. Other women lose weight fast enough. Acceptable rate of weight loss in the first weeks after birth - 0,5-1 kilograms per week. If you lose weight faster than it can drain the energy level, make you more susceptible to disease and reduce the amount of breast milk produced. Be forgiving of yourself and do not try to lose weight after giving birth too soon. Now, when you have a baby, you'll need all your energy and stamina. It may seem that the body is ineffective to abandon education tissue protein, if not missing just one or two amino acids. If the development of tissue protein, however, will continue in the cells will be unbalanced set of proteins, which seriously affect the function of cells. Without adequate levels of each of the main amino acids consumed proteins can be used only as a source of energy. Food sources of protein, containing all essential amino acids in the quantities necessary for the formation of protein tissue, proteins are considered high quality or complete proteins. To proteins in this category include animal proteins found in meat, milk and eggs. In incomplete proteins lack one or more amino acids. With the exception of soy protein recommended for adults, proteins of plant origin - are incomplete. However, you can complete the composition of the essential amino acids of vegetable origin by combining them to form a source of complete protein. Combining grains, like rice, with vegetables, such as pinto beans, we get a source of complete protein. Complementary proteins can be obtained from plants, combining rice and green peas, bulgur and dried beans, barley and dried beans, corn and Roman beans, corn and dried beans, seeds and peas. Although it was assumed that complementary proteins should be eaten together, it is no longer true. The combination of proteins of vegetable origin in a single day is quite possible to get complete proteins. Overly restrictive or poorly balanced vegetarian diet, especially when it comes to people who need a wide range of products, such as pregnant women and children, can badly affect the health. Vegetarians need to ensure that their diet included foods containing iron, zinc, calcium and vitamin Bp, and D. Table, which lists the sources of these nutrients are listed in Appendix B. The adult women need about 50 grams of protein a day, but, for example, most American women consume far more than is required for maintaining health. You can check the table 2.3, if you eat enough protein. Fats Fats - a group of substances that have one thing in common: they do not dissolve in water. If you happen to mix the vinegar and olive oil before you pour this mixture of lettuce, then you certainly noticed that the fats do not dissolve in water. In fact, fats are a subcategory of fat-soluble compounds - lipids. Lipids include all kinds of animal and vegetable fats. Animal fats remain solid at room temperature, this they differ from the plant. Solid fats are usually saturated animal fats. This group includes butter, lard and other animal fats, because they do not melt at room temperature. Vegetable oils at room temperature remain liquid. They contain mostly unsaturated fats of vegetable origin. Liquid vegetable oils can be made solid by hydrogenation. Yet hydrogenated fats such as margarine and cooking oil, contains a lot of unsaturated fats. Fats in foods are not only a source of energy, but fat-soluble nutrients. In fats contain essential fatty acids and fat-soluble vitamins A, D, E and K. So fats in the diet, we need also to get them contained in nutrients. Fats, perceived papillae language, reinforce sense of taste. Fats in our body - a structural component of cell membranes and nerves, and help maintain normal body temperature, a kind of strip for the internal organs. Increased fat intake is associated with obesity and some cancers. The high content of saturated fats in the diet leads to heart disease, and more men suffer from it. It is therefore recommended to monitor so that the calories coming from fat not exceed 30% of the total (the norm for adults).
This article provides basic information and principles that underpin the science of nutrition. Here are the facts on health promotion in the period before conception, during pregnancy and after childbirth. In addition, in this article, you will find information about the nutrients contained in foods and healthy, the recommended quantities of consumption, about vegetarianism and how to make diet nutrition. The chapter tells us how to recognize the validity of information on nutrition provided to consumers. Lacking such knowledge, it is very difficult to distinguish the true information about nutrition from unfounded speculation. Basic principles of nutrition information on food can be represented in the form of seven principles. These guidelines vary little over time and serve as the basis for learning about nutrition and health. 1. Food is a basic human need. The first principle of nutrition is simple and clear. People need food to grow, to acquire offspring and stay healthy. Food - one of the greatest pleasures. She is tired of hunger, gives a feeling of comfort and safety, provides a full and healthy life. 2. Food requirement is based on the needs of the organism in the nutrient or certain chemicals in food and performing specific functions in the body. There are six types of nutrients: 1. Carbohydrates. 2. Proteins. 3. Fats. 4. Vitamins. 5. Minerals. 6. Water. Carbohydrates, proteins and fats are sources of calories and energy are called nutrients. Although these three types of nutrients serve different functions in the body, they have a common feature - they are a source of energy. Vitamins, minerals and water are needed primarily for the conversion of carbohydrates, proteins and fats into energy, as well as to build and maintain good muscle condition, the blood, bones and other body parts. Water is the medium for the majority of chemical reactions occurring in the body, it is necessary to remove waste products, in addition, water acts as a cooling system of the body. Energy nutrients are first body's need - the need for energy or calories, which serves as a source of food. Calories are not a component of food. Rather, they represent! the amount of energy derived from carbohydrates, proteins and fats in foods. Energy value of most of the carbohydrates and proteins is 4 calories per gram, while fats - more than twice: 9 calories per gram. If you happen to see the flashing drop of fat, got on a hot grill grate, you can imagine how much energy is embedded in fat. Foods high in carbohydrates or proteins, such as corn, potatoes, fish and shrimp, do not burn with such intensity. They contain less energy. The energy value of alcohol, a product of fermentation of carbohydrates, is 7 calories per gram. Cooking with alcohol, such as pancakes, "Suzette" with orange jam and liqueur or cherry ice cream with red wine, gives them a relatively high energy value. When we consume more calories than our body requires, the surplus turns into fat and set aside for later use. The organism is illegible: it converts all excess carbohydrates, fats and proteins into fat. Carbohydrates can also be delayed in the body of glycogen. However, glycogen reserves are much smaller than our reserves of fat. Usually, people are limited to the accumulation of glycogen in muscle and liver in the amount of 1800 calories. On the other hand, the man has an amazing ability to delay the fats in the body in the average volume of 140,000 calories. When we consume fewer calories than you need, we use our resources, reducing their and our total weight. We still have much to learn about the energy nutrients. This information is provided in the form of the most basic facts set forth below. Carbohydrates Carbohydrates - the main source of energy the human body. Foods rich in carbohydrates such as rice, potatoes, dried beans, millet, cassava, pasta and bread are the main components of the diet of most people around the world. The United States and some other economically developed countries are different from the rest of the world that the population of these countries prefer foods rich in protein and fats. Various substances contained in foods fall into the classification of carbohydrates. There are two main types of carbohydrates: simple carbohydrates and complex carbohydrates. Alcohol, because it is derived from carbohydrates are classified as uglevodopodobnoe substance. Simple carbohydrates (monosaccharides). There are three main types of sugars related to simple carbohydrates: glucose (sugar contained in the blood), fructose (fruit sugar) and galactose (milk sugar). Nearly all the quantity of fructose and galactose consumed in food composition, rapidly processed by the body into glucose. Glucose is the only type of sugar that the body can be used as a source of anergy. Simple carbohydrates are in a combination of glucose, fructose and / or galactose. Maltose (malt sugar) consists of two parts of glucose, whereas sucrose, or table sugar and honey produced from glucose and fructose. Fructose, lactose contains glucose and galactose. When you eat your favorite foods, whether the pleasure is accompanied by feelings of guilt? Are sweets harmful '? Are they a cause of hyperactivity, diabetes, obesity and tooth decay. Themselves of sugar are not harmful and does not cause hyperactivity in children, diabetes or obesity. True, if you frequently eat sweets and not brushing your teeth after that, it can lead to dental disease. But more likely, that the destruction of teeth due to inadequate levels of fluoride in tap water. Another problem depends on the amount of consumed food containing sugar. Such delicious things like sweets, sherbet, soft drinks, biscuits, usually contain few vitamins, minerals and other beneficial components. If you consume too many sugary foods, it is to the detriment of other foods with high nutrient content: vegetables, fruits and whole grain breads. The consumption of sweets in large quantities means increased consumption of calories, which leads to diseases such as age diabetes (diabetes type II), hypertension and heart disease, which are a consequence of excess weight. Simple carbohydrates to calories should not exceed 10% of total calories to your diet. Complex carbohydrates. Complex carbohydrates consist of starches, glycogen, and dietary fiber. We get the complex carbohydrates of plants, and although many of them formed by a combination with glucose, they have no sweet taste inherent in simple carbohydrates. Because animal products contain very little glycogen, nearly all starch, we get from plants such as dried beans, potatoes, corn, wheat and rice. In these plants, glucose accumulates as starch. Starch, which is part of the food is split by digestive enzymes and is converted into glucose. Food sources of starch are high in not only glucose but also vitamins, minerals, fiber and other components needed for health. Dietary fiber. Dietary fiber is different from the starch so that it is not digested. Consequently, it is not considered a source of energy. Dietary Fiber is found only in plants and exists in two basic forms. One kind - is fibrous components of plant cells, particularly cell walls of plants. Another kind - lint-free component of plant cells, which are mainly located inside the cells. Dietary fiber, although it is not absorbed, has a definite influence on the body. This effect may be different, it depends on the consumption of dietary fiber. Fiber types of dietary fiber, such as contained in the bran and peel fruits and vegetables, prevents constipation. Fibrous tissue, forming a jelly-like substance, such as the pulp of fruit, oatmeal and beans, slows glucose absorption and reduces the amount of cholesterol that the body gets from food. This type of fiber also helps to remove waste from the intestines. Many foods such as dried beans, potatoes, and avocados are successfully mask the high fiber content. They do not crunch and do not look stringy. Nevertheless, they are the best sources of dietary fiber. But popcorn, salad and celery, while crunching, but do not contain much fiber. That is, by type plants and the way it crunches or not, you can not judge the magnitude of fiber content. Table 2.2 shows the fiber content in various foods. Many people eat very few foods that are high in fiber. It is believed that about 25 grams per day is enough for health. People have different carry an increased intake of dietary fiber. If you increase the amount of fiber in your diet and you have upset stomach, stop there. If on the contrary, you become constipated, drink more water. Although people have not produced digestive enzymes needed to break down dietary fiber, this function is performed in the colon some bacteria. Bacteria absorb dietary fiber, not digested it fully. As an end-products they secrete fragments of fat and gases. This is the consumption of fat creates some discomfort, but with time, this phenomenon takes place. Proteins are well known value of proteins. Proteins are an essential structural component of all living matter. They participate in all processes in the human body. Although proteins are used as a source of energy, but rather their secondary role. Proteins consist of amino acids linked together in a chemical chain. For good health it is necessary amino acids, not proteins themselves. There is a twenty amino acids that serve as building blocks for the thousands of proteins produced in the body. Nine of them irreplaceable, they need to get from food. The eleven amino acids are considered interchangeable because they are produced in the human body. Their role in the body are as important as the role of essential amino acids. They are called interchangeable because there is no need to get them from food. Proteins are classified according to their ability to support the creation of protein tissue. Not all protein sources are equally effective, it depends on the content of essential amino acids. How well does the proteins in foods contribute to the development and maintenance of the protein in the body tissues, is established by tests on the quality of the protein. Protein quality. Proteins are different from carbohydrates and fats so that they vary in quality. In general, animal products deliver high-quality protein, and vegetable products - lower quality. If people do not, there are proteins of high quality, they will not grow, will not be able to have offspring and be healthy no matter how much protein they consume. High quality proteins contain all essential amino acids in the quantities necessary for the formation of protein tissue in the body. Saving weight after childbirth depends on the individual women. Some women begin to gain weight after giving birth because of changes in habits related to nutrition, or because of declining physical activity. Other women lose weight fast enough. Acceptable rate of weight loss in the first weeks after birth - 0,5-1 kilograms per week. If you lose weight faster than it can drain the energy level, make you more susceptible to disease and reduce the amount of breast milk produced. Be forgiving of yourself and do not try to lose weight after giving birth too soon. Now, when you have a baby, you'll need all your energy and stamina. It may seem that the body is ineffective to abandon education tissue protein, if not missing just one or two amino acids. If the development of tissue protein, however, will continue in the cells will be unbalanced set of proteins, which seriously affect the function of cells. Without adequate levels of each of the main amino acids consumed proteins can be used only as a source of energy. Food sources of protein, containing all essential amino acids in the quantities necessary for the formation of protein tissue, proteins are considered high quality or complete proteins. To proteins in this category include animal proteins found in meat, milk and eggs. In incomplete proteins lack one or more amino acids. With the exception of soy protein recommended for adults, proteins of plant origin - are incomplete. However, you can complete the composition of the essential amino acids of vegetable origin by combining them to form a source of complete protein. Combining grains, like rice, with vegetables, such as pinto beans, we get a source of complete protein. Complementary proteins can be obtained from plants, combining rice and green peas, bulgur and dried beans, barley and dried beans, corn and Roman beans, corn and dried beans, seeds and peas. Although it was assumed that complementary proteins should be eaten together, it is no longer true. The combination of proteins of vegetable origin in a single day is quite possible to get complete proteins. Overly restrictive or poorly balanced vegetarian diet, especially when it comes to people who need a wide range of products, such as pregnant women and children, can badly affect the health. Vegetarians need to ensure that their diet included foods containing iron, zinc, calcium and vitamin Bp, and D. Table, which lists the sources of these nutrients are listed in Appendix B. The adult women need about 50 grams of protein a day, but, for example, most American women consume far more than is required for maintaining health. You can check the table 2.3, if you eat enough protein. Fats Fats - a group of substances that have one thing in common: they do not dissolve in water. If you happen to mix the vinegar and olive oil before you pour this mixture of lettuce, then you certainly noticed that the fats do not dissolve in water. In fact, fats are a subcategory of fat-soluble compounds - lipids. Lipids include all kinds of animal and vegetable fats. Animal fats remain solid at room temperature, this they differ from the plant. Solid fats are usually saturated animal fats. This group includes butter, lard and other animal fats, because they do not melt at room temperature. Vegetable oils at room temperature remain liquid. They contain mostly unsaturated fats of vegetable origin. Liquid vegetable oils can be made solid by hydrogenation. Yet hydrogenated fats such as margarine and cooking oil, contains a lot of unsaturated fats. Fats in foods are not only a source of energy, but fat-soluble nutrients. In fats contain essential fatty acids and fat-soluble vitamins A, D, E and K. So fats in the diet, we need also to get them contained in nutrients. Fats, perceived papillae language, reinforce sense of taste. Fats in our body - a structural component of cell membranes and nerves, and help maintain normal body temperature, a kind of strip for the internal organs. Increased fat intake is associated with obesity and some cancers. The high content of saturated fats in the diet leads to heart disease, and more men suffer from it. It is therefore recommended to monitor so that the calories coming from fat not exceed 30% of the total (the norm for adults). If you consume 1600 calories per day, the maximum amount of fat a day should not exceed 1953 If you consume 2,200 calories a day, the amount of fat should be less than 73 g, the maximum recommended intake of fat - 1993 Information about the nutritional value placed on the label, contains data on the number of grams of fat per serving and the percentage of calories derived from fat. Cholesterol. Cholesterol is similar in chemical composition of fats. This is a transparent oily liquid contained in fat and lean in many foods of animal origin. He also produced by human liver. Cholesterol is used by the body to make hormones and vitamin D and is a component of all cell membranes. Beef, poultry and seafood in a single serving (85 grams) contain 30-80 mg of cholesterol, while dairy products - less than 30 mg. Liver and eggs - two of the richest source of cholesterol. Cholesterol intake does not lead to obesity. It is not used by the body as an energy source. Usually recommend consuming less than 300 milligrams of cholesterol per day, and most women actually consume less than this amount. In fact, the consumption of cholesterol is not often associated with heart disease as the intake of saturated fats. In addition, there is no exact answer to the question whether the increased risk of heart disease for most women at increased consumption of saturated fats and cholesterol. Vitamins and minerals a person needs 13 vitamins and 15 minerals listed in Table 2.5. If you see that on the labels of other vitamins and minerals are called "core" does not believe it. Compared with the nutrients that are the sources of energy, vitamins and minerals needed to man in small quantities. Vitamins contribute to the emergence in the tissues of the body energy and help protect the body from various diseases. Minerals serve as structural components of the tissues of the body and are needed to regulate the formation energy for the functioning of the nervous system and water balance. Four vitamin (D, E, K and A) are dissolved in fat, the other nine - in the water. Due to the fact that the fat-soluble vitamins are deposited in adipose tissue, we have the opportunity to use * them when our diet is becoming scarce. With the exception of vitamin Bp, which can be stored for several years, water-soluble vitamins are not stored and not stored in large quantities. If we stop to take a sufficient quantity of each vitamin and mineral indispensable, then there are diseases caused by their scarcity. On the other hand, if we consume excessive amounts of vitamins and minerals, the reactions occur overdose. Preservation of vitamins and minerals in poverty. The main losses of vitamins and minerals occur during storage and cooking. Digestion, perezharivanie food, cooking in large quantities of water, followed by pouring liquid in which the cooked food, leading to loss of vitamins and mineral salts. (Perezharivanie Digestion and vegetables should be considered almost a crime because the vegetables are not only lose their vitamins and minerals, but also become tasteless, which discourage people to incorporate them into your diet!) If the green beans and green peas cooked before serving three o'clock to keep warm, they will be lost more than half the content of thiamine, riboflavin and vitamin C. Approximately one-third of all vitamins from boiled vegetables poured with water in which they were boiled.
No comments:
Post a Comment