July 14, 2008
The elements of protein and carbohydrates are similar except that protein have nitrogen and sometimes sulfur. Protein helps renews worn out muscles. It also have strength of four (4) calories per gram. Though it is expensive, protein is not common for source of strength for human consumption. Egg, fish, meat, milk, soybean are good source of protein.
With all the nutrients the give strength, the fat is the ingredient that gives more strength. Per gram of fat that our body burns gives nine (9) calories. Not only strength does fat gives, it also serves as protection to the different parts of the body, body insulation, and a medium that distributes vitamins in the body that melts the fat. Fat also added flavor to the food. Some of the food that is reach in fat are peanut butter, avocado, margarine, egg white, coconut.
All the calories in every food needs 10 to 15 percent protein, 25 to 35 percent of fat and 50 to 60 percent carbohydrates.
The Vitamins and its uses
The vitamins are one of the group of powerful nutrients that can be taken from the little food that we eat every day. It gives us the right energy to do our daily human activity.
For additional vitamins in food you need to know the following: (1) It is better to use the regular food rather than concentrates like tablets. (2) Study the amount of food you take and energy you need for the day. (3) You give importance to food.
These vitamins are needed to grow so our body would function normally.
Vitamin A can be found on squash, papaya, carrots, and egg. Green leafy vegetables also have Vitamin A like “tangkong”, sweet potato leaves, and “alugbate”. To prepare the ingredients that are reach in Vitamin A, be reminded that the speed of cooking damages Vitamin A, the quality of the vegetables and the dry type of cooking worns out Vitamin A.
The calciferol or Vitamin D is needed to strengthen the teeth and bones. Vitamin D stores calcium and phosphrus. Vitamin D is found in sardines, milk and fish.
Vitamin E are in green leafy vegetables, “nuwes”, and egg.
Vitamin K, the last of the vitamins the melts fat is need for normal blood circulation. It can found in cabbage, cauliflower, “kale” and “alugbate”.
Ascorbic acid that is commonly known for Vitamin C, gives protection from infection. The food that is reach in Vitamin C watermelon, pineapple, guava, tomato, camachile, and other juicy fruits. Broccoli and brussels also have Vitamin C.
Vitamin C easily get rotten so be careful in preparing the food that it will be given too much air, heat and water. As much as possible just put a little water in cooking vegetable until it’s tender. Do not slice it in small pieces because it will give air to the important part of the food. So that it will not loose the vitamins, cover it tightly and store in the refrigerator.
Vitamin B Complex belongs to the family of many members. First would be thiamine that is in the muscles of vegetables and animals. Thiamine is need Vitamin B1 for good digestion. It is good for people with beriberi. The good source of thiamine are vegetable seeds, peanuts, brewer’s yeast, soybeans and rice. Milk and egg is also reach in thiamine.
Riboflavin is another member of B-complex that need B2 or G. Riboflavin works on the enzyme system in our body. The right about of riboflavin are in milk, cheese, egg, leaves of sweet potato, “tangkong” , tawge, brewer’s yeast and green leafy vegetables and enriched rice.
Other Vitamin B are niacin or nicotinic acid. It is part of the tobacco’s nicotin content. Like other vitamins, niacin is needed of growth. Niain is in brewer’s yeast, peanut, potato, vegetable seeds and green leafy vegetables.
Minerals in Food
Our body needs minerals like calcium, iron, iodine, manganese, chloride, phosphorus, sulfur, potassium, and sodium. The aluminum, cobalt, fluorine, nickel, molybdenum and silicon are needed to be taken in small amount so it needs trace elements.
Eating protein reached food and the right amount of sulfur and ordinary food of different variety gives magnesium and manganese. The chlorine and sodium is found in ordinary salt.
The most amount of mineral in our body is calcium. From 90 to 99 percent of calcium in our body is in the bones and teeth. The function of calcium is to strengthen the human bone and teeth. This is why people with adequate intake of calcium are prevented to experience bone malformation and diseases. Almost all dairy products contain calcium. Samples of these dairy products include cheese, milk, yogurt and butter. Vegetables, meat, eggs and fruits are good sources of calcium as well. We need calcium everyday to supply the requirements of the body. If enough calcium is not taken, the bones will be open to many diseases and the bones will become weak in time. So, it is very important to have an adequate supply of calcium everyday.
Iron is an important mineral. It is needed to help our red blood cells deliver oxygen to the rest of the body. Vitamin C helps the body absorb iron.The main function of iron are (1) Transport and storage of oxygen.(2) Aid in energy production and cell diffusion. (3) Helps the immune and central nervous systems.
Iodine is a chemical element that is required for growth and survival. It is widespread in the environment, but is chiefly derived from the ocean and the soil. Iodine is typically present in relatively low concentrations in the sea and soil; because of its biological importance, iodine tends to be present in living organisms in higher concentrations. It is found in varying amounts in plants and animals, and the quantity we obtain from plants depends on the concentration of iodine in the soils in which they were grown. The most potent source of iodine in the human diet is marine fish and other seafood.
Phosphorus is an important element for many essential processes in the body. In combination with calcium it is necessary for the formation of bones and teeth. Phosphorus is also involved in the metabolism of fat, carbohydrate and protein, and in the effective utilization of many of the B-group vitamins, and in energy metabolism.
Phosphorus is very widely distributed in both plant and animal foods. Because of its widespread occurrence, it is unlikely that you will have any dietary deficiency. But you could become deficient if you used large amounts of antacids for a long time. Also, people with faulty kidneys could have a deficiency of phosphorus.
Water for Human Consumption
Water is important to the mechanics of the human body. The body cannot work without it, just as a car cannot run without gas and oil. In fact, our body is consist of 70 percent water. Our body uses water in many ways. (1) It serves as lubricant, (2) serves as forms the base for saliva, (3) it forms the fluids that surround the joints, (4) it regulates the body temperature, as the cooling and heating is distributed through perspiration (5) it helps to alleviate constipation by moving food through the intestinal tract and thereby eliminating waste- the best detox agent, and (6) Regulates metabolism.
A healty person only needs 6 to 8 glasses of water everyday.