Public health

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Nutrition Part 1
Introduction
Series of three articles Part 1,2,3 deploying diet before you plan a short, easy read that explains what we must do to recover the accumulation of toxins to our bodies we have been exposed for a period in our lives. What to eat to get all the food groups without harming our bodies, how to enjoy maximum dabbing of fatty acids and vitamins and minerals to the body by the correct combinations between different types of food.
Each part is short and contains important content, look into it you change your lifestyle and makes it more fit and healthy and will bring vitality into your life and body vigilance and strength. You will cease to use several products known to cause disease and cancer, allergies and asthma. All this without great effort and financial investment exceeded our normal budget.

Part 1 —

Proteins, carbohydrates, minerals

Protein

There is no rule that you must eat meat. Eat meat, but you do not have to eat meat every day counted. We in Israel consume meat protein produced much higher quantities than our bodies need.
That does not mean run immediately become vegetarian or vegan if that who lives by way of vegetarianism vegetarianism already know well what to consume and how to avoid dietary deficiencies. Obviously the key to eating correctly is the word balance.
Like everything else we consume should be balanced. Sometimes we found ourselves staring at for hours in front of the television screen or in front of the computer screen, end of the day we get up from his best man moved to another day articles. Obviously we did not choose to walk Lily, or a short foot. Too comfortable and good life we should not try.
But yes, you should try some for yourself, did not say much, just a little, spend a little attention for you that years later will extend our hearts and give us a day to enjoy watching the grandchildren continue the way we HaSolelim for them, too.
We need to understand that if there is no obligation to eat quantities of meat, so all meat is abundant in large quantities, and plenty too much does not give our body balance, but gives a much higher amount than the body needs to produce that much waste.
Want to eat a lot? You can eat many, many things, lots of rice, corn, carrots, cucumbers, green vegetables Aliim, you can eat 2-3 servings of fresh bread without artificial additives. God forbid we Mlknot sliced bread with preservatives. Bread home to answer the need for carbohydrates and meat-laden sandwiches. You can eat a sandwich and homemade sausage rich, most just world, this pastrami quick and easy preparation unparalleled, sufficient for the whole family to three days. You can create and produce any good in the way fast and fresh.

What should we include in our weekly food menu?
We must consume proteins, carbohydrates, fats, minerals and vitamins. But see a warning! State of Israel need an average person almost twice or even more than the amount of protein body needs.
Protein reaches us from two sources, animal and vegetable. Animal protein found in meat we eat, fish, eggs and dairy products of all kinds. Vegetable proteins exist legumes and cereals.
Too many proteins are absorbed in the body become waste.
Protein is found in all vegetable, all legumes and cereals, almost every product we put into the mouth. Protein exists in dairy products, eggs, any variety of meat and fish products we consume food from father to this respectable times too. For example, there is no need to include a daily diet menu also meat products, including eggs, beans and even dairy products in addition to vegetables and fruits we eat, but to deploy a variety of these foods to our menu throughout the week. Be surprised to discover that even dry shade contains protein, green onion, lemon, etc. If that dose of one gram of protein product and a hundred grams 20-30 grams of protein legumes or grain, just like meat and eggs.
Since the protein in our diet is available concern is the lack of body. Almost rare to encounter such a problem. Even infants are sensitive to dairy products, can be a vegetarian menu, such as herbal formula, or even survive without animal protein use in dairy products and still receive all the recommended daily diet rich. My baby has rejected any attempt to get milk or formula. After recovering her own breastfeeding at one year moved to a menu based on animal protein. She chose to consume mainly meat products ever. I allow her to consume every day serving mainly chicken meat as thin as chicken wings or turkey, and dairy products is almost not consumed at all.
It’s okay to prefer only meat products or even products range from animal protein, it all depends on your personal choice, and it’s even better to consume only vegetable protein, but protein consumption is that it builds the muscles necessary for your health to our daily and long-term.
Cereals and legumes contain a large amount of protein rich amino acids also contribute to your health immensely. Also for the consumption of cereals and legumes have to know how and with what is allowed to vary to get the best absorption of acids rich bodies.
It is easy to consume protein diversity that exists and every person can manage his own consumption of protein diet daily menu including.
Animal nutrition;
Egg, beef, turkey, chicken: 30 – 35 grams of protein and – 100 grams.
Lamb, chicken liver – to 25 grams of protein – 100 grams.
Fish such as salmon, Amnon, carp – approximately 25 grams of protein and – 100 g product
Sole – to 30 grams of protein – 100 grams Product
Egg – 12.6 grams of protein a pound egg.
In plant nutrition:

Rice and pasta: 3 g protein century product
Bread and dairy products (crackers, bread crumbs, flour, matzo, rolls ..), lentils, chick peas, white beans: 10
Grams of protein per 100 grams.
Hilbh: 30 grams of protein and – 100 g product
Sesame: 19 grams of protein per 100 g product, tahini: 17 grams of protein per 100 grams.
Nuts: between 10 – 15 hundred grams protein product. Walnuts, cashews: 17 grams of protein.
Almonds 20 grams of protein a hundred grams.
Peanuts – 25 hundred grams protein product.
Onions, lettuce, Brussels sprouts, cauliflower, broccoli, asparagus – around 2 grams of protein a hundred grams.
No: 6.3 g protein hundred grams.
Most fruits and vegetables: about half to a half grams of protein a pound fruit.

Carbohydrates

We consume carbohydrates. Carbohydrate that gives energy bodies, and is like a family of proteins is very available to all population. It exists in fruits, cereals and legumes. All baked goods, all flour products, all pastas, pasta, couscous, potatoes, all contain carbohydrate. Selection should also consume complex carbohydrate and some simple carbohydrates appears in the form of raw sugar.
Wheat: 70 g carbohydrate hundred grams product.
Bulk sugar is more harmful than useful. Prefer to consume sugar from eating the fruit compared to using raw sugar lacked any nutritional value. If known sensitivity and fear of diabetes or a family inheritance, extreme care has to minimize consumption of sugar and even stop drinking sweetened beverages.
Jams, chocolate products, cakes, cookies, dried fruits, beverages: contain tens of grams carbohydrate hundred grams product. It is desirable that we know how high is the level of sugar in these products, compared with carbohydrate intake as a natural process and not processed refined sugar added to it.
For comparison:
Tangerines, apricot, peach, pear, fig, apple: contain around 13 grams of protein a pound fruit while it’s a finished product fruit jam or dried fruit jerking the carbohydrates dozens, up to 60 grams carbohydrate hundred grams product.
White beans, lentils, 20 grams carbohydrate hundred grams product.
Hummus, Tamar wet: 25 g carbohydrate

Minerals:

I focus on the minerals before going into a group of fats in the diet separately Ayehs Chapter Part 3.
Easy to consume the existing variety of vitamins and fruit and vegetables, iron and calcium, but we sure know where we are.
Our body must receive daily iron because the iron and creates problems of weakness in the body.
The amount of iron in rich legumes. Selection of beans all contain iron, and vegetables such as broccoli, green pepper plain, hot pepper, contain iron, of course, various seeds and seeds. Iron is a very large variety of fruits and vegetables and cereals, but high concentration of iron in certain sources high degree of these products you should consume at least several days a week such as tahini, tofu, sunflower seeds, pumpkin seeds, fenugreek, Hilbh, wheat, nuts. High concentration, the intention to over 4 mg of iron per 100 g product, while the recommended consumption for men and women stand between 8-14 mg per day. No need to consume more than your body needs.
No point to buy products at the supermarket says on their label contains iron while it is the most minimal amount that exists in almost every daily menu in every household. For example dairy products rich in iron as not to write about. They contain iron, but not high enough.
If combined in different spices in our everyday food in our diet is rich in iron and a much larger amount than what we get if Nrva eating dairy products.
Meat contains iron, fish and eggs but also a small amount of what you can get through the plant. While chicken livers are rich in iron, though rich in cholesterol and fat bad name.
Existing iron with a high amount of parsley and coriander. The same is true Hilbh tahini can be used for seasoning, and we’ll insert the Ltfirt these spices in our daily diet, then we sloping iron-rich foods.
No need to go crazy again with excessive amounts of need. We usually are in a state of lack, most of the population is between the average scale or on the border, there is a lack not so much, but more in situations of illness or weakness then it crushes us red light that we should pay attention to physical health.

Calcium.

Calcium is in dairy products, eggs, legumes, cereals, fruits, vegetables, herbs and meat products.
It is very important to know that we do not recommend at all to consume dairy products that contain preservatives such as hard cheeses build, melted cheese on all the various known high calcium contents in them.
Cmsrtn known preservative, there is no need to look for calcium in these products because there are plenty of calcium in a wide range of products and dairy products are permitted for use. Dairy products in our diet are recommended:
Soft white cheese on each issue, Cottage, yogurt and milk delicacies. Note Nzroc them fat, thin as cheeses have a high calcium content need not necessarily buy a product from the same family at a higher percentage of fat, but if there is no problem of weight or fat family.
Self-made cheeses Gvenim profession for their livelihood or family needs usually use artificial additives such as enzymes and calcium to harden guard the cheese. So too, belong to a group of fine cheeses Btzontino prohibitions.
These industrial materials are known carcinogenic, so unequivocal recommendation is not to consume them! Period.
East Asia, South America, Japan, China and industrialized countries not this concept is not cheese! Israelis know that travelers who visit these countries that can live well without taking this poison.
Calcium is plentiful in nuts.
185-190 mg of calcium are Brazil nuts and hazel nuts. Allergens nuts have a great option to consume quantities of eating green salads Aliim. Consume a lot of lettuce, cabbage, avocado. Seasonal fruits like watermelon contain calcium. Continue article Nutrition Part – 2.

Public health was born in response to our need to improve the quality of our lives by understanding the different types of food we consume. In an era of food industry and supermarkets packed with plenty of ready-made, we must know which products essential to our bodies and products may endanger health.
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