How many everyday substances?

Every day, you may need some energy including certain nutrients such as sugar, protein, fat and vitamins. They come from daily food and drink, but do you know how to best combine them? And what is the health benefit for each substance?

Calories - from 1,600 to 2,800 units a day

Your body will burn sugar, protein and fat into energy. This energy is specifically calculated into calories and a fuel source for you to carry out activities.

The amount of calories you need for each day depends on many factors such as gender, age, weight and daily activities. For example, a retired woman, who does not have to do much and sits in one place only needs 1,600 calories / day but a 25-year-old girl with a busy job will need to work around 1.800 - 2.200 New calories to ensure the body is functioning properly and without deficiency. Here is the calorie table needed for each age.

1. 1,600 calories - children 2 to 6 years old and retired elderly
2. 2,000 calories - adults have jobs that are not too heavy
3. 2,200 calories - teenagers who are developing their bodies and those who have a lot of physical activity
4. 2,800 calories - athletes and people with special requirements for nutritional supplements.

Protein makes up 10-35% of total calories

It's not too much to say that protein is the basic ingredient in life because every cell in your body contains it. Skin, bones, muscles and internal organs all have the main constituents of protein. It can also be found in blood, hormones and enzymes.

Protein can be found easily in many different foods. Plants of legumes, poultry, seafood, pork, beef, dairy products, starch . are all rich in protein. However, you should also be careful with protein-rich foods, do not eat them too much because a protein-rich dish is also high in fat and cholesterol.

The amount of protein that is suitable for your body depends on your weight. For example: A woman weighing about 50-55kg will need 51 g of protein a day, a woman weighing about 55 to 60 kg will need 64gr. Or in other words, you can calculate an average rate: For every kilogram of weight you will need 0.8kg of protein so your body does not starve.

Sugar (carbohydrate) - accounts for 45 to 65% of total calories

Sugar is the primary source of energy for you, the fuel for smooth functioning of your organs without any problems. The main sugar is starch and sugar. Starch is found in flour, rice, pasta, cereals and some kinds of fruits such as potatoes, sweet potatoes . Sugar is found in fruits, processed foods taste like butter. milk, cream, sweet cake .

Taking up 45-65% of your daily calorie intake means you have to absorb about 130g in 3 meals. The reason because the time your body absorbs sugar is longer than refined sugar, so you will lose more energy for this and the ability to gain weight is also less. In addition, fresh fruits and milk are naturally more nutritious than candies. Processed foods often contain quite a lot of calories but have few vitamins and minerals.

Fat - accounting for 20-35% of total calories

Unlike protein and sugar, fat is also a form of energy like adding water. Fat contains a number of important vitamins, which make the internal organs more stable and also make the immune system work more efficiently. But too much fat is not good at all, they will make you gain weight, fat and accompanying dangerous diseases like heart disease, blood fat .

Cholesterol - not more than 300 milligrams per day

Everyone knows that high cholesterol rates are dangerous to health but the body may also lack them. Simply because everyday foods like all meat, dairy products, carbonated water . always contain a high amount of cholesterol. What you need to do now is that you have to limit these foods, instead of containing very little or no cholesterol such as vegetable oil, green vegetables, fruits .

In addition, soluble tissues can help you reduce cholesterol and control blood sugar. You can find it in oats, dried beans and some fruits like apples, oranges, strawberries and grapes.