Nutrition

Our body needs enough energy to function properly. A rational diet is one that provides us with a regular and sufficient intake of energy and all nutrients (carbohydrates, fats, proteins), vitamins, minerals, and water. It is balanced both in terms of quality (balanced and varied diet, sufficient and balanced nutrient intake) and quantity (adequate energy intake).

For a healthy adult, the diet should consist of 20% protein, 30% fat and 50% carbohydrates. Naturally, this ratio can also vary depending on age, current condition of the individual, ongoing illness or infection, physical fitness, and exercise.

Improper nutrition contributes to the development of civilization diseases. This mainly refers to excessive energy intake, large amounts of animal fats, cholesterol, salt, and simple sugars.

Raw Protein

Protein is the basis of every cell in our body, so it is extremely important for humans. Proteins are divided into animal (meat, fish, ham, eggs, milk, and dairy products...) and vegetable (cereals, legumes, soy, nuts...). Protein should be consumed in a 1:1 ratio (animal to vegetable). The recommended protein intake is usually about 1 g per kg of body weight. Protein intake should be increased for pregnant and lactating women, children and young people, some athletes, those engaged in heavy labor, and convalescents. A plant-only diet is problematic, especially for children. It leads to a deficiency of all essential amino acids and other deficiencies (vitamin B12, zinc, iron). This may result in slowed psychomotor and mental development.

Carbohydrates

Carbohydrates are also a very important part of the diet, their main importance being as a source of energy. Carbohydrates are divided into simple (sugars) and complex (starches).

Sugars as such should be limited (sugar, honey, syrups, juices, juices, sweet yoghurt, chocolates, biscuits, cakes, pastries, sweetened drinks, candies, ice cream...). Excess sugars in the diet are associated with the risk of being overweight, obesity, tooth decay, etc. On the contrary, we should consume plenty of fruits and vegetables.

Starches are a source of energy, so we include them in the diet in reasonable quantities (wholegrain bread, rye bread, rice, pasta, potatoes, legumes, couscous, bulgur, buckwheat, oatmeal...).

Fats

Fats can also be divided into vegetable (nuts, seeds, avocados, vegetable oils...) and animal (fattier meats and fish, whole milk and dairy products, eggs, lard, butter, sausages...). Fats should be consumed in a 1:1 ratio (animal to vegetable). Animal fats generally contain more saturated fatty acids, which can be harmful to health and cause cardiovascular disease. When cooking, we prefer to use vegetable fats (e.g. rapeseed oil) over butter or lard. Quark, cottage cheese, gervais, fresh cream cheese, etc. are preferable for spreading on bread.

Vitamins

Vitamins are organic substances that are not a source of energy and also do not serve as building blocks. They help speed up biochemical reactions in the body. Most vitamins cannot be synthesized by the body and must therefore be taken in the diet. Vitamins are divided into fat-soluble (A, D, E, K) and water-soluble (B, C).

Vitamin A - essential for eyesight, antioxidant

Vitamin D - calcium and phosphorus metabolism, cell division, immunity

Vitamin E - antioxidant, prevention of atherosclerosis

Vitamin K - blood clotting, bone mineralization, cell growth

Vitamin B - proper function of mucous membranes and skin, formation and maturation of red blood cells, influence on the nervous system

Vitamin C - essential for immunity

Drinking regimen

 

Drinking regimen is also extremely important. We should drink about 2-3 liters of fluids per day - ideally pure water, unsweetened tea, unsweetened mineral water.