What is a balanced diet?
A nutritionally balanced diet is essential for building a healthy body. Balanced dietary nutrients work effectively. Let’s check how can we balance nutrition and how each nutrient works.
A nutritionally balanced meal is based on the “main food” of grains such as rice, and the “main dish” of the main meal consisting mainly of protein such as meat, fish, eggs, soybeans, plenty of vegetables, mushrooms, seaweed, etc. A set meal that is a combination of side dishes and soup is ideal. And, if you pay attention to the daily intake and devise not to take too many calories, it is almost perfect.
Points to balance
As a simple trick to achieve the ideal balance, first try to prepare three colors of ingredients on the table. The three colors are:
-Yellow, which is the staple food for rice, bread, noodles, the etc.-The main ingredient is sugar
– which is a side dish of meat, fish, eggs, soybeans, and the main ingredient is protein-red
– vegetables, mushrooms, First, let’s easily learn “green” which is a side dish such as seaweed.
Roles of the three groups
- “Yellow” group
group the sugars that are abundant in grains such as rice and bread in the yellow group are so-called “carbohydrates”. Carbohydrates are absorbed by the body and become sugar in the blood. This sugar easily becomes energy immediately and is used as a highly effective energy source that moves the body and brain.
However, if it is not used as energy and remains, it is converted to fat by the hormone insulin and stored in the body. It’s an important energy source for you to get power immediately after eating, but excess sugar is a source of fat, so you should not eat too much. To prevent too many calories, it’s easy to adjust the amount of staple food in the yellow group and the recipe.
- “Red” group
Fish, meat, eggs, dairy products, and beans in the red group are rich in “protein”. When this protein is digested and absorbed, it is broken down into “amino acids,” but there are various types, and the types of amino acids that are broken down and the physiological actions also differ.
Amino acids are components such as muscles, internal organs, hair, nails, etc., which are excellent for making hormones, enzymes, and immune cells. It is a basic component of somatic cells, and DNA for genetic information is also made from amino acids.
There are two major types of amino acids. There are two types of amino acids that can be synthesized in the body from other components, and a special amino acid “essential amino acid” that must be consumed by eating because it cannot be made by the body.
For this reason, if you do not take proteins containing various types of amino acids firmly, immune function declines and you are more likely to get sick, your hormones are unbalanced due to abnormal physiological conditions, your muscles are weakened, and your hair and nails become moistened. It disappears and causes various problems.
- “Green” group
The green group is the most important point for those who want to lose weight. Many of the ingredients in this group are rich in vitamins and minerals and low in calories, so if you actively eat a lot of this group to make you feel full, you can be satisfied and prevent excessive intake of calories.
About “lipid”, one of the three major nutrients
In addition, “lipid” is one of the three major nutrients. Lipids are found not only in easy-to-understand “oil” such as fat and fried foods and butter but also in bluefish, dairy products, nuts, and avocados. In addition to its role as an energy-efficient storage source, lipids also play an important role in serving as constituents of cell membranes, organs, nerves, etc., and helping to transport vitamins.
In addition, recent studies have shown that it has the function of secreting and regulating various hormones. Some lipid is necessary for beautiful skin and hair. Especially, “Omega 3” contained in bluefish, walnut, linseed oil, perilla oil, etc., and fatty acids such as olive oil have an effect to be aware of.
It also helps lower cholesterol and improves blood pressure. It is important to be careful not to consume too much lipid, but don’t be a hostile host because it’s “oil” and try to combine high-quality lipids such as fish and tree nuts well and actively take them.