In addition to choosing our food, there are certain hygienic measures that make the health of the digestive system.
When we chew, we should not rush, but crush the food well with our teeth. By increasing the surface of the food, the action of digestive enzymes is accelerated.
While we are eating, do not rush or get angry or argue. Eating without haste and without worries guarantees a good digestion.
We must consume the food in maximum cleaning conditions. The meats should be well cooked, fruits and vegetables well washed, the food should be fresh and without contamination.
Set fixed hours for meals and never stay on your stomach for a long time. In this way, the body regulates the secretion of gastric juices and ulcers are avoided.
It is advisable to consume the food at a normal temperature, neither too cold nor too hot.
We should avoid foods with artificial colors.
Use salt and sugar sparingly. Some diseases, such as hypertension diabetes¸ are accentuated with its abuse.
Do not perform strong physical exercises after eating.
A balanced diet.
It is one that combines in the necessary proportions proteins, carbohydrates and fats.
Protein-rich foods include red and white meats, milk, fish, eggs, cheese and legumes.
Foods rich in carbohydrates or carbohydrates are cereals, flours, bread, vegetables and fruits.
The rock foods in liquids or fats are oil (vegetable and animal), butter and cream.
In a 3,000-calorie diet, you should consume 375 g of carbohydrates, 112 g of protein and 116 g of fat.
Vitamins and their benefits
Where they are and what effects it causes.
Vitamin A: in cod, lamb and cow liver, whole milk, butter, fatty cheeses, egg yolks, carrots, mango, medlar and melon. It benefits vision, skin and mucous membranes.
Vitamin B2: in veal liver, lamb, pork, etc .; milk, cheese, eggs, soybeans, turnips, spinach, parsley, almonds, hazelnuts, cocoa. Its lack causes lesions on the skin and mucous membranes, which are manifested by inflammation of the pharynx, lips and tongue, seborrheic dermatitis on the skin. Its pronounced shortage causes anemia and can cause cataracts.
Vitamin B6: in meat, liver, cereals, corn, soy. Its scarcity causes skin lesions, corners, inflammation of the tongue and, in very rare cases, seizures in nursing infants.
Vitamin B12: in meats, milk, eggs, liver. Its shortage causes anemia and disorders of the nervous system, from memory loss to disorders of the sense of touch. It is necessary for the multiplication of the cells. Its lack prevents the production of red blood cells.
Vitamin C: in citrus fruits and potatoes. Its lack provokes hemorrhages, difficulty in the healing of the wounds of the skin, fall of the teeth, inflammation and bleeding in the gums and Amenia. It favors the absorption of iron.
Vitamin D: the main source of natural energy are ultraviolet rays. It facilitates the intestinal absorption of calcium.
Vitamin E: in oils obtained from wheat seeds, in vegetables, legumes and women’s milk. Eliminates toxins and facilitates the integrity of the membrane of red blood cells.
• Folic acid: in vegetables with green leaves, some fruits and the liver. Intense cooking can destroy a large amount of folic acid contained in food. It is necessary for cell multiplication. To act, it is supplemented with vitamin B12.
Niacina: in meats, fish, whole-grain breads and peanuts. Its lack causes the disease of pellagra, whose manifestations are dementia, dermatitis and diarrhea.