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Nutrimuscle supports you on a daily basis to provide you with a wealth of relevant information, particularly on your diet. What are the health benefits of proteins? How to consume carbohydrates? Here are the answers to your questions.
A healthy and balanced diet is the basis of good health.
Combined with physical activity, a healthy and balanced diet is the basis of good health . This may seem obvious, but it is true that healthy and balanced diets are increasingly giving way to junk food.
This explains the explosion of obesity, certain cancers and cardiovascular diseases.
As we eat more and more, especially sugars and fats, we should instead eat fewer calories and turn to proteins in order to stay healthy .
Adopt a balanced diet
As we consume more and more sugars and fats, it is crucial to reduce our calorie intake and focus on protein to stay healthy. A diet rich in fruits and vegetables, dairy products, and whole grain products such as wholemeal bread, is essential for a balanced diet.
The health benefits of protein
Proteins are essential nutrients, because the body does not know how to make them. An external supply is essential. Proteins are found in dairy products, meat, fish, eggs, etc.
The role of proteins is to maintain the cellular integrity of muscles, bones... as well as to provide energy to combat fatigue and hypoglycemia . Proteins also moderate appetite and facilitate fat loss.
What are the daily protein requirements?
The daily protein requirement for a sedentary adult is 0.6 to 0.8 g per kilo (or 42 to 56 g for a 70 kg person). In order to stay slim and in good shape, it is best to increase this intake to 1 or even 1.2 g per kilo.
Protein powders are a simple, effective and economical way to boost your diet with quality protein .
Don't overdo carbohydrates
Carbohydrates (or carbohydrates) come from foods such as bread, pasta, vegetables, fruits, cereals, etc. Carbohydrates from sweets or pastries are much more harmful to health than others.
While carbohydrates provide us with energy, excess carbohydrates increase appetite, promote fat gain (especially around the waist), diabetes and cardiovascular disease.
Carbohydrates are not essential for us. A sedentary person should consume them in moderation.
Beware of fats
Fats (or lipids) are found in butter, oil, pastries...
They are extremely high in calories: 9 calories/g. Fats promote weight gain, increased cholesterol and the occurrence of heart disease. It is wise to be wary of them.
Understanding the nature of different fats
Our foods contain three main categories of fats (or lipids):
- Saturated fatty acids: these are fats that solidify when cold. These are called "bad fats".
- Monounsaturated fatty acids: their main representative is olive oil.
- Polyunsaturated fatty acids: these include omega 6 (borage or evening primrose oil) and omega 3 (fish oils). These are the good fats.
This third group of fatty acids is essential for health . However, our body does not know how to produce them. This is why they are called "essential".
Their importance is explained by the fact that lipids make up the protective membrane of all our cells. The lipid structure of our membranes faithfully reflects the profile of dietary fats that we absorb.
Thanks to essential fatty acids, our cells are vigorous and efficient. On the other hand, a diet too rich in bad fats weakens our cells, promoting the appearance of cardiovascular diseases, diabetes, etc.
What are Omega 3 Fatty Acids?
Omega 3 essential fatty acids are lipids mainly derived from fish fats. Cod liver oil is probably the best-known source of omega 3. So-called oily fish (salmon, mackerel, tuna, etc.) are the richest in omega 3.
The active omega 3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Since they cannot be synthesized by the body, they must be present in our diet. The minimum intake recommendations for health are 250 mg of EPA and 250 mg of DHA per day .
