Lifestyle

What is Healthy Food?

Written by Cvety

gbΒ A healthy food is one that contains a good level and variety of nutrients, as well as being low in components known to have an adverse effect on us. Some of the most important nutrients for health are those that we need only in small amounts, but are essential for good health. These are vitamins, minerals, essential fatty acids and a vast range of plant chemicals, which are the newest stars of the nutrition world.

bgΒ Π•Π΄Π½Π° Ρ…Ρ€Π°Π½Π° Π΅ здравословна, ΠΊΠΎΠ³Π°Ρ‚ΠΎ ΠΈΠΌΠ° високо ΡΡŠΠ΄ΡŠΡ€ΠΆΠ°Π½ΠΈΠ΅ Π½Π° ΠΏΠΎΠ»Π΅Π·Π½ΠΈ Ρ…Ρ€Π°Π½ΠΈΡ‚Π΅Π»Π½ΠΈ вСщСста ΠΈ Π΅ Π΄ΠΎΠ±Ρ€Π° Π·Π° ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌΠ°. Вя трябва Π΄Π° ΠΈΠΌΠ° ниско ΡΡŠΠ΄ΡŠΡ€ΠΆΠ°Π½ΠΈΠ΅ Π½Π° Π²Ρ€Π΅Π΄Π½ΠΈ Π·Π° Π·Π΄Ρ€Π°Π²Π΅Ρ‚ΠΎ ΡΡŠΡΡ‚Π°Π²ΠΊΠΈ. Най-Π²Π°ΠΆΠ½ΠΈΡ‚Π΅ Ρ…Ρ€Π°Π½ΠΈΡ‚Π΅Π»Π½ΠΈ вСщСства, ΠΎΡ‚ ΠΊΠΎΠΈΡ‚ΠΎ сС Π½ΡƒΠΆΠ΄Π°Π΅ΠΌ трябва Π΄Π° ΠΏΡ€ΠΈΠ΅ΠΌΠ°ΠΌΠ΅ Π² ΡƒΠΌΠ΅Ρ€Π΅Π½ΠΈ количСства. Π’ΠΎΠ²Π° са Π²ΠΈΡ‚Π°ΠΌΠΈΠ½ΠΈ, ΠΌΠΈΠ½Π΅Ρ€Π°Π»ΠΈ, Π½Π΅Π·Π°ΠΌΠ΅Π½ΠΈΠΌΠΈ мастни кисСлини ΠΈ ΠΌΠ½ΠΎΠ³ΠΎ ΠΏΠΎΠ»Π΅Π·Π½ΠΈ раститСлни Ρ…Ρ€Π°Π½ΠΈ, ΠΊΠΎΠΈΡ‚ΠΎ са ΠΈΠ·ΠΊΠ»ΡŽΡ‡ΠΈΡ‚Π΅Π»Π½ΠΎ популярни Π² здравословнитС Π΄ΠΈΠ΅Ρ‚ΠΈ днСс.

be healthy...

gbΒ Vitamins

Vitamins are minute particles that help to protect us from disease and are important in the day-to-day functioning, protection, and maintenance of our bodies. Vitamins that we need regularlyΒ but not necessarily every day because they can be stored in the body are:

Vitamin A – for healthy growth, skin, and vision.

bgΒ Π’ΠΈΡ‚Π°ΠΌΠΈΠ½ΠΈ

Π’ΠΈΡ‚Π°ΠΌΠΈΠ½ΠΈΡ‚Π΅ са ΠΌΠ°Π»ΠΊΠΈ частици, ΠΊΠΎΠΈΡ‚ΠΎ пък са ΠΈΠ·ΠΊΠ»ΡŽΡ‡ΠΈΡ‚Π΅Π»Π½ΠΎ ΠΏΠΎΠ»Π΅Π·Π½ΠΈ Π·Π° Π·Π΄Ρ€Π°Π²Π΅Ρ‚ΠΎ Π½ΠΈ ΠΈ Π½ΠΈ ΠΏΡ€Π΅Π΄ΠΏΠ°Π·Π²Π°Ρ‚ ΠΎΡ‚ ΠΌΠ½ΠΎΠ³ΠΎ болСсти. Π’Π΅ Π·Π°Ρ‰ΠΈΡ‚Π°Π²Π°Ρ‚ тялото Π½ΠΈ ΠΈ ΠΌΡƒ ΠΏΠΎΠΌΠ°Π³Π°Ρ‚ Π΄Π° Ρ„ΡƒΠ½ΠΊΡ†ΠΈΠΎΠ½ΠΈΡ€Π° ΠΏΡ€Π°Π²ΠΈΠ»Π½ΠΎ всСки Π΄Π΅Π½. Π’ΠΈΡ‚Π°ΠΌΠΈΠ½ΠΈΡ‚Π΅, ΠΊΠΎΠΈΡ‚ΠΎ трябва Π΄Π° ΠΏΡ€ΠΈΠ΅ΠΌΠ°ΠΌΠ΅ Π½Π΅ΠΏΡ€Π΅ΠΌΠ΅Π½Π½ΠΎ, Π½ΠΎ Ρ€Π°Π·Π±ΠΈΡ€Π° сС Π½Π΅ всСки Π΄Π΅Π½, Π·Π°Ρ‰ΠΎΡ‚ΠΎ сС складират Π² ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌΠ° са:

Π’ΠΈΡ‚Π°ΠΌΠΈΠ½ А – ΠΏΠΎΠΌΠ°Π³Π° Π·Π° ΠΏΡ€Π°Π²ΠΈΠ»Π΅Π½ растСТ, ΠΌΠ½ΠΎΠ³ΠΎ ΠΏΠΎΠ»Π΅Π·Π΅Π½ Π·Π° ΠΊΠΎΠΆΠ°Ρ‚Π° ΠΈ Π·Ρ€Π΅Π½ΠΈΠ΅Ρ‚ΠΎ.

Vitamin A food

gbΒ Vitamin D – for calcium absorption and other functions./Β bgΒ Π’ΠΈΡ‚Π°ΠΌΠΈΠ½ Π” – ΠΏΠΎΠΌΠ°Π³Π° Π·Π° ΠΏΡ€ΠΈΠ΅ΠΌΠ°Π½Π΅Ρ‚ΠΎ Π½Π° ΠΊΠ°Π»Ρ†ΠΈΠΉ ΠΈ Π·Π° Π΄Ρ€ΡƒΠ³ΠΈ Ρ„ΡƒΠ½ΠΊΡ†ΠΈΠΈ Π½Π° тялото

Vitamin D food

gbΒ Vitamin E – a powerful antioxidant that helps prevent heart disease. /Β bgΒ Π’ΠΈΡ‚Π°ΠΌΠΈΠ½ Π• – силСн антиоксидант, ΠΊΠΎΠΉΡ‚ΠΎ ΠΏΠΎΠΌΠ°Π³Π° Π·Π° ΡΡŠΡ€Π΄Π΅Ρ‡Π½ΠΎ-съдови заболявания.

Vitamin E food

gbΒ Vitamin C – for the immune system, to help iron absorption. An antioxidant./Β bgΒ Π’ΠΈΡ‚Π°ΠΌΠΈΠ½ Π¦ – Π·Π° ΠΈΠΌΡƒΠ½Π½Π°Ρ‚Π° систСма, ΠΏΠΎΠΌΠ°Π³Π° Π·Π° абсорбиранСто Π½Π° ТСлязото Π² ΠΎΠ³Ρ€Π°Π½ΠΈΠ·ΠΌΠ°. Π”ΠΎΠ±ΡŠΡ€ антиоксидант.

Vitamin C food

gbΒ Vitamin B group – these work for growth, a healthy nervous system and food metabolism. /Β bgΒ Π’ΠΈΡ‚Π°ΠΌΠΈΠ½ΠΈ ΠΎΡ‚ Π³Ρ€ΡƒΠΏΠ° Π‘ – ΠΏΠΎΠΌΠ°Π³Π°Ρ‚ Π·Π° ΠΏΡ€Π°Π²ΠΈΠ»Π΅Π½ растСТ, Π·Π° Π·Π΄Ρ€Π°Π²Π° Π½Π΅Ρ€Π²Π½Π° систСма ΠΈ Π·Π° Π΄ΠΎΠ±ΡŠΡ€ ΠΌΠ΅Ρ‚Π°Π±ΠΎΠ»ΠΈΠ·ΡŠΠΌ.

Vitamin B group food

gbΒ Minerals

There are 15 minerals that we need to get from what we eat and drink. The major minerals are:

Calcium – for healthy bones.

bgΒ ΠœΠΈΠ½Π΅Ρ€Π°Π»ΠΈ

Има 15 ΠΌΠΈΠ½Π΅Ρ€Π°Π»ΠΈ, ΠΊΠΎΠΈΡ‚ΠΎ трябва Π΄Π° ΠΏΡ€ΠΈΠ΅ΠΌΠ°ΠΌΠ΅ ΠΎΡ‚ Ρ…Ρ€Π°Π½Π°Ρ‚Π° ΠΈ Π½Π°ΠΏΠΈΡ‚ΠΊΠΈΡ‚Π΅ си. Π“Π»Π°Π²Π½ΠΈΡ‚Π΅ ΠΌΠΈΠ½Π΅Ρ€Π°Π»ΠΈ, ΠΊΠΎΠΈΡ‚ΠΎ трябва Π΄Π° ΠΏΡ€ΠΈΠ΅ΠΌΠ°ΠΌΠ΅ са:

Β ΠšΠ°Π»Ρ†ΠΈΠΉ – Π·Π° Π·Π΄Ρ€Π°Π²ΠΈ кости.

Calcium Food

gbΒ Iron – for healthy blood and transportation of oxygen./Β bg ЖСлязо – Π·Π° Π·Π΄Ρ€Π°Π²ΠΎ ΠΊΡ€ΡŠΠ²ΠΎΠ±Ρ€Π°Ρ‰Π΅Π½ΠΈΠ΅ ΠΈ Π΄Π²ΠΈΠΆΠ΅Π½ΠΈΠ΅Ρ‚ΠΎ Π½Π° кислород Π² ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌΠ°.

Iron food

gbΒ Magnesium – for bone density, a healthy nervous system, heart and muscles./Β bg МагнСзий – Π·Π° костната ΠΏΠ»ΡŠΡ‚Π½ΠΎΡΡ‚, Π·Π΄Ρ€Π°Π²Π° Π½Π΅Ρ€Π²Π½Π° систСма, ΡΡŠΡ€Ρ†Π΅ ΠΈ мускули.

Magnesium food

gbΒ Potassium – for theΒ regulation of blood pressure and for a healthy heart./Β bg Калий – Π·Π° Ρ€Π΅Π³ΡƒΠ»ΠΈΡ€Π°Π½Π΅ Π½Π° ΠΊΡ€ΡŠΠ²Π½ΠΎΡ‚ΠΎ наляганС ΠΈ Π·Π΄Ρ€Π°Π²ΠΎ ΡΡŠΡ€Ρ†Π΅.

Potassium food

gbΒ Zinc – for a healthy immune system and beautiful skin./Β bgΒ Π¦ΠΈΠ½ΠΊ – Π·Π° Π·Π΄Ρ€Π°Π²Π° ΠΈΠΌΡƒΠ½Π½Π° систСма ΠΈ красива ΠΊΠΎΠΆΠ°.

Zink food

gbΒ Selenium – for a healthy immune system./ bgΒ Π‘Π΅Π»Π΅Π½ – Π·Π° Π·Π΄Ρ€Π°Π²Π° ΠΈΠΌΡƒΠ½Π½Π° систСма.

Selenium food

gbΒ Fats in your diet

All fats – at 9 cal per gram. They are a source of energy, but the type of fat we find in our food and their effect in our health can vary considerably.

Saturated fats – These are the solid fats found in highest amounts in animal fats. Over consumption is linked with increased blood cholesterol and heart disease.

bg Мазинини

Всички ΠΌΠ°Π·Π½ΠΈΠ½ΠΈ ΡΡŠΠ΄ΡŠΠΆΠ°Ρ‚ 9 ΠΊΠ°Π». Π·Π° Π³Ρ€Π°ΠΌ. Π’Π΅ са Π΄ΠΎΠ±ΡŠΡ€ ΠΈΠ·Ρ‚ΠΎΡ‡Π½ΠΈΠΊ Π½Π° СнСргия, Π½ΠΎ Π²ΠΈΠ΄ΠΎΠ²Π΅Ρ‚Π΅ ΠΌΠ°Π·Π½ΠΈΠ½ΠΈ, ΠΊΠΎΠΈΡ‚ΠΎ ΠΏΡ€ΠΈΠ΅ΠΌΠ°ΠΌΠ΅ ΠΈΠΌΠ°Ρ‚ Ρ€Π°Π·Π»ΠΈΡ‡Π½ΠΎ влияниС Π²ΡŠΡ€Ρ…Ρƒ ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌΠ° ΠΈ Π·Π΄Ρ€Π°Π²Π΅Ρ‚ΠΎ Π½ΠΈ.

НаситСни ΠΌΠ°Π·Π½ΠΈΠ½ΠΈ –Β Ρ‚ΠΎΠ²Π° са Ρ‚Π΅ΠΆΠΊΠΈΡ‚Π΅ ΠΌΠ°Π·Π½ΠΈΠ½ΠΈΡ‚Π΅, Π½Π°ΠΉ-голямо ΡΡŠΠ΄ΡŠΡ€ΠΆΠ°Π½ΠΈΠ΅ Π½Π°ΠΌΠΈΡ€Π°ΠΌΠ΅ Π² ТивотинскитС ΠΏΡ€ΠΎΠ΄ΡƒΠΊΡ‚ΠΈ. ΠŸΡ€Π΅ΠΊΠΎΠΌΠ΅Ρ€Π½Π°Ρ‚Π° ΠΈΠΌ ΡƒΠΏΠΎΡ‚Ρ€Π΅Π±Π° Π΅ ΡΠ²ΡŠΡ€Π·Π°Π½Π°Ρ повишСн холСстСрол ΠΈ ΡΡŠΡ€Π΄Π΅Ρ‡Π½ΠΈ заболявания.

Saturated fats

gbΒ Trans fats – They can raise blood cholesterol and are linked to increased risk of heart disease./ bg Вранс ΠΌΠ°Π·Π½ΠΈΠ½ΠΈ –Β Π’Π΅ ΠΌΠΎΠ³Π°Ρ‚ Π΄Π° ΠΏΠΎΠ²ΠΈΡˆΠ°Ρ‚ холСстСрола ΠΈ са Π²ΠΈΠ½ΠΎΠ²Π½ΠΈ Π·Π° ΡΡŠΡ€Π΄Π΅Ρ‡Π½ΠΎ-съдови заболявания. Π˜Π·Π±ΡΠ³Π²Π°ΠΉΡ‚Π΅ Π³ΠΈ.

Trans fats

gbΒ Monounsaturated fats – Regular consumption appears to have a protective effect against both heart disease and some types of cancer./Β bgΒ ΠœΠΎΠ½ΠΎΠ½Π΅Π½Π°ΡΠΈΡ‚Π΅Π½ΠΈΡ‚Π΅ ΠΌΠ°Π·Π½ΠΈΠ½ΠΈ – Ρ€Π΅Π΄ΠΎΠ²Π½Π°Ρ‚Π° консумация Β ΠΈΠΌΠ° Π·Π°Ρ‰ΠΈΡ‚Π΅Π½ Π΅Ρ„Π΅ΠΊΡ‚ срСщу ΡΡŠΡ€Π΄Π΅Ρ‡Π½ΠΈ заболявания ΠΈ някои Π²ΠΈΠ΄ΠΎΠ²Π΅ Ρ€Π°ΠΊ.

Monounsaturated fats

gbΒ Polyunsaturated fats – This group contains the “essential fatty acids” and can help lower blood cholesterol, our intake of polyunsaturated fats tends to be more than adequate./Β bgΒ ΠŸΠΎΠ»ΠΈΠ½Π΅Π½Π°ΡΠΈΡ‚Π΅Π½ΠΈΡ‚Π΅ ΠΌΠ°Π·Π½ΠΈΠ½ΠΈ – Ρ‚Π°Π·ΠΈ Π³Ρ€ΡƒΠΏΠ° ΡΡŠΠ΄ΡŠΡ€ΠΆΠ° “Π½Π΅Π·Π°ΠΌΠ΅Π½ΠΈΠΌΠΈ мастни кисСлини” ΠΈ ΠΌΠΎΠ³Π°Ρ‚ Π΄Π° ΠΏΠΎΠΌΠΎΠ³Π½Π°Ρ‚ Π·Π° ΠΏΠΎΠ½ΠΈΠΆΠ°Π²Π°Π½Π΅ Π½Π° холСстСрола. ΠŸΡ€ΠΈΠ΅ΠΌΡŠΡ‚ ΠΈΠΌ Π΅ ΠΏΠΎΠ²Π΅Ρ‡Π΅ ΠΎΡ‚ Π½Π΅ΠΎΠ±Ρ…ΠΎΠ΄ΠΈΠΌ.

Polyunsaturated fats

gbΒ Essential fatty acids – within the polyunsaturated group of fats. There are two essential fats that the body can’t manufacture itself: the omega-6 fat linoleic acid and omega-3 fat alpha-linolenic acid. They have a lot of benefits for the body./Β bg НСзамСнимитС мастни кисСлини – Ρ‚Π΅ са Π² Β Π³Ρ€ΡƒΠΏΠ°Ρ‚Π° Π½Π° полинСнаситСни ΠΌΠ°Π·Π½ΠΈΠ½ΠΈ. Има Π΄Π²Π° основни Π²ΠΈΠ΄Π°, ΠΊΠΎΠΈΡ‚ΠΎ тялото Π½Π΅ ΠΌΠΎΠΆΠ΅ Π΄Π° ΠΏΡ€ΠΎΠΈΠ·Π²Π΅ΠΆΠ΄Π° само: ΠΎΠΌΠ΅Π³Π°-6 Π»ΠΈΠ½ΠΎΠ»ΠΎΠ²Π° масна кисСлина ΠΈ ΠΎΠΌΠ΅Π³Π°-3 Π°Π»Ρ„Π°-Π»ΠΈΠ½ΠΎΠ»Π΅Π½ΠΎΠ²Π° мастна кисСлина. Π’Π΅ ΠΈΠΌΠ°Ρ‚ ΠΌΠ½ΠΎΠ³ΠΎ ΠΏΠΎΠ»Π·ΠΈ Π·Π° ΠΎΡ€Π³Π°Π½ΠΈΠ·ΠΌΠ°.

Essential fatty acids

gbΒ Superfoods

This term is used to describe foods that have particularly potent health benefits. They contain a high level of vitamins. Superfoods offer us protection from diseases, such as cancer, arthritis, and heart disease and also help everyday well-being. Any diet that contains a wide variety of plant foods should be rich in “superfoods”.

bgΒ Π‘ΡƒΠΏΠ΅Ρ€Ρ…Ρ€Π°Π½ΠΈ

Π’ΠΎΠ·ΠΈ Ρ‚Π΅Ρ€ΠΌΠΈΠ½ сС ΠΈΠ·ΠΏΠΎΠ»Π·Π²Π° Π·Π° описаниС Π½Π° Ρ…Ρ€Π°Π½ΠΈ, ΠΊΠΎΠΈΡ‚ΠΎ ΠΈΠΌΠ°Ρ‚ особСно ΠΌΠΎΡ‰Π½ΠΈ ΠΏΠΎΠ»Π·ΠΈ Π·Π° Π·Π΄Ρ€Π°Π²Π΅Ρ‚ΠΎ. Π’Π΅ ΡΡŠΠ΄ΡŠΡ€ΠΆΠ°Ρ‚ високо ΡΡŠΠ΄ΡŠΡ€ΠΆΠ°Π½ΠΈΠ΅ Π½Π° Π²ΠΈΡ‚Π°ΠΌΠΈΠ½ΠΈ. Π‘ΡƒΠΏΠ΅Ρ€Ρ…Ρ€Π°Π½ΠΈΡ‚Π΅ Π½ΠΈ ΠΏΡ€Π΅Π΄Π»Π°Π³Π°Ρ‚ Π·Π°Ρ‰ΠΈΡ‚Π° ΠΎΡ‚ болСсти, ΠΊΠ°Ρ‚ΠΎ Ρ€Π°ΠΊ, Π°Ρ€Ρ‚Ρ€ΠΈΡ‚ ΠΈ ΡΡŠΡ€Π΄Π΅Ρ‡Π½ΠΎ-съдови заболявания, Π° ΡΡŠΡ‰ΠΎ Ρ‚Π°ΠΊΠ° Ρ‰Π΅ Π²ΠΈ ΠΏΠΎΠΌΠΎΠ³Π½Π΅ Π·Π° Π΅ΠΆΠ΅Π΄Π½Π΅Π²Π½ΠΎΡ‚ΠΎ Π²ΠΈ Π±Π»Π°Π³ΠΎΠΏΠΎΠ»ΡƒΡ‡ΠΈΠ΅. Всяка Π΄ΠΈΠ΅Ρ‚Π°, която ΡΡŠΠ΄ΡŠΡ€ΠΆΠ° голямо Ρ€Π°Π·Π½ΠΎΠΎΠ±Ρ€Π°Π·ΠΈΠ΅ ΠΎΡ‚ раститСлни Ρ…Ρ€Π°Π½ΠΈ, трябва Π΄Π° бъдС Π±ΠΎΠ³Π°Ρ‚Π° Π½Π° “супСрхрани”.

Superfoods
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