Nutrition and Diet

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Human nutrition entails the consumption of nutrients in the required amount for good health and growth. Poor nutrition results in malnutrition, which is a major cause of disabilities and deaths worldwide. Good nutrition can be achieved by taking all the necessary components through a well-balanced diet. Web of Nutrition


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Nutriton And Diet Learn from us be healthy and ft Human Nutriton Human nutriton entails the consumpton of nutrients in the required amount for good health and growth. Poor nutriton results in malnutriton which is a major cause of disabilites and deaths worldwide. Good nutriton can be achieved by taking all the necessary components through a well-balanced diet. Web of Nutriton

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Nutriton 101 Nutriton 101: 30 World’s Most Nutritous Foods You Should Eat What is Human Nutriton Human nutriton entails the consumpton of nutrients in the required amount for good health and growth. Poor nutriton results in malnutriton which is a major cause of disabilites and deaths worldwide. Good nutriton can be achieved by taking all the necessary components through a well-balanced diet. “You are what you eat.”A healthy diet is also determined by processing palatability of various foods and availability. Good nutriton has immense benefts to your body including:  Boostng your immunity- a healthy diet will lower your risk of obesity diabetes cancer and heart disease.  Helps in children’s growth and brain development  Higher energy levels and beter mood- a healthy diet is a healthy brain. A healthy diet is associated with lower cases of depression.  Improving your body image Please Visit Our Page:

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What are Nutrients Nutrients are molecules obtained from food that organisms need for growth energy development and reproducton. There are seven main classes of nutrients: water minerals fber carbohydrates vitamins fats and protein. These nutrients are either categorized as macro nutrients or micro nutrients. Macro nutrients They include carbohydrates water proteins fats and fber. Your body needs them in relatvely large amounts. 1. Carbohydrates They provide energy to the body. Carbohydrates can be classifed into polysaccharides disaccharides and monosaccharides based on the sugar monomer units they contain. A monosaccharide is a basic unit. Simple carbs are quickly absorbed resultng in increased blood-sugar levels. High blood-sugar levels in the blood are linked to cardiovascular diseases. It is therefore important to regulate your intake of carbohydrates. Some foods enriched with carbohydrates include bread cereal grains pasta candy and sugary drinks like soda. 2. Fats Please Visit Our Page:

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Fats are classifed into unsaturated and unsaturated fats. A study has discovered that unsaturated fats intake leads to beter health. Monounsaturated fats improve the blood cholesterol levels which could lower the risk of diabetes 2 and heart disease. Polyunsaturated fats are mostly found in plants. They also improve cholesterol levels in the blood. Omega-3 faty acids could especially be important for your heart. Saturated fats found in animal sources including poultry red meat and dairy products should be avoided. Trans-fat which can be naturally found in certain foods in low amounts or from partal hydrogenaton a method of food processing increases the bad cholesterol in the blood. 3. Proteins Proteins are responsible for the cellular structure. They are crucial for tssue formaton such as muscles. This explains the intake of protein shake and protein bars by bodybuilders. A protein molecule contains amino acids whose components are nitrogen and sulphur in others. For the producton of new proteins the body needs amino acids. Some amino acids can be produced in the body bust others come from your diet. Some foods with high levels of protein include fsh eggs meat and beans. 4. Fiber Dietary fber is some carbohydrates that the body cannot digest. It is groped in two insoluble and soluble fber. Cellulose is the main component of insoluble dietary fber which is insoluble in water. Soluble dietary fber includes esters resistant starches waxes and other water-soluble carbohydrates. Legumes whole grains vegetables and fruits are excellent sources of fber. Fiber is important for beter bowel functon weight management and controlled blood sugar levels. 5. Water 60 of the human body weight is water. You need to stay hydrated to achieve maximum body performance. Water helps in various processes such as digeston regulatng body temperature removing toxins and waste and protectng your joints spinal cord and tssues. Micro nutrients They include minerals and vitamins. Please Visit Our Page:

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1. Vitamins Vitamins are necessary for healthy growth and development. Your body requires 13 vitamins Vitamin A Vitamin C Vitamin E Vitamin D Vitamin K and the B vitamins. You obtain most of the vitamins from food. Your skin can synthesize Vitamin D when UV radiaton is present. Vitamin defciency could lead to conditons like scurvy goitre osteoporosis premature aging and poor immune system. Fresh fruits and vegetables are great sources of vitamins. 2. Minerals Dietary minerals comprise of chemical elements needed excluding hydrogen nitrogen oxygen and carbon. Minerals are necessary for convertng food consumed to energy strong teeth and bones and controlling your body fuids outside and inside the cells. Essental and non-essental nutrients Essental nutrients are the nutrients you get from the food you eat. They are necessary for a healthy life. They include vitamins fats minerals carbohydrates and proteins. Non-essental nutrients are stll a requirement in your body. They can be synthesized by the body. They include some vitamins fber essental and cholesterol. In some cases you may require a daily intake of some non-essental nutrients. Health 5 Temptng Foods Bad for Your Brain Bad on Memory Concentraton Mood etc. Not all foods are good for the brain . Various foods have a negatve impact on your brain afectng your mood memory and increasing the risk of brain-related conditons like dementa. You can lower your probability of having these conditons by eliminatng some foods bad for brain from your diet. Here’s a list of the worst brain foods. Please Visit Our Page:

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1. Refned Carbohydrates Refned carbs include highly processed grains and sugars. They have a high hypoglycemic index GI meaning they are quickly digested leading to a spike in blood sugar as well as insulin levels. When eaten in larger amounts refned carbs raise blood sugar levels which could impair the brain. Based on research a meal with a high glycemic load could impair memory in adults and kids. Students who took large amounts of refned sugar and fat were found to have poorer memory compared to those that consumed lower amounts. Poor memory may be caused by the infammaton of hippocampus a brain part that afects various memory aspects and also responsiveness to fullness and hunger. Infammaton is a major risk factor for brain degeneratve diseases such as dementa. One study based on elderly people showed that those who obtained more than 58 of daily calories from carbs posed a double risk of dementa and mental impairment. However this also contradicts with fndings of another study published in the journal Cell Reports showing that unrestricted low-protein high-carb diets have similar protectve benefts for the brain as calorie restricton which is known for its longevity benefts although not sustainable in humans. Refned carbohydrates may negatvely afect the brain in other ways. Research found that kids between age 6 and 7 on diets with a lot of refned carbs had lower scores in nonverbal intelligence . However the research study does not confrm if the lower score was caused by consuming refned carbohydrates. Please Visit Our Page:

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2. Sugar-sweetened Drinks Sweetened drinks are another class of foods bad for brain. They include energy drinks soda fruit juice and sports drinks. Increased intake of sugar-sweetened drinks not only has a negatve impact on your brain but also increase your chances of sufering from heart disease and diabetes. They are not only foods bad for brain but they also lead to a signifcant weight increase. High consumpton of sugary drinks makes you susceptble to type-2 diabetes which increases the risk of developing Alzheimer ’s. Additonally high sugar levels may be a risk factor for dementa. Most sugar-sweetened drinks comprise of 45 glucose and 55fructose. High intake of fructose could cause insulin resistance in your brain and a reducton in memory brain functon the formaton of neurons and learning. A study on rats showcased impaired memory and brain infammaton as a result of high sugar intake. Rats that fed on high-fructose diets featured weight gain memory impairments a greater risk of metabolic-related disorders and bad blood sugar control. Although further research is needed scientsts suggest that high fructose intake from sugar-sweetened drinks might have more negatve impacts on the human brain than sugar. Healthier alternatves to sugar-sweetened drinks include vegetable juice unsweetened ice tea water and Greek yogurt. Please Visit Our Page:

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3. Alcohol Excessive consumpton of alcohol has bad efects on your brain. It may result in metabolic changes reduced brain volume and neurotransmiters disrupton. In most cases alcoholics have low levels of Vitamin B1. Vitamin B1 defciency may lead to Wernicke’s encephalopathy a brain disorder that could develop to Korsakof’s syndrome. The syndrome is characterized by severe brain damage including unsteadiness confusion memory loss and disturbances in eyesight. READ Nutriton 101: 30 Worlds Most Nutritous Foods You Should Eat Excessive alcohol intake efects are not limited to alcoholics. “Binge drinking” can make the brain interpret emotonal cues diferently which may lead to alcohol-related aggression. During pregnancy alcohol consumpton may have worse efects on the unborn baby. Their brain is developing and alcohol toxic efects could cause developmental disorders including fetal alcohol syndrome. Alcohol intake has damaging efects on teenagers as their brains are yet to develop fully. They may have abnormal brain functon and structure leading to behavioral changes. Mixing energy drinks with alcohol may result in higher rates of risky behavior impaired driving binge drinking and alcohol dependence. Consuming large amounts of alcohol just before bed may lead to poor sleep quality posing a risk of sleep deprivaton Consume alcohol moderately to improve your heart health and reduce the risk of diabetes. Teenagers and pregnant women should not drink. Please Visit Our Page:

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4. Fish with High Mercury Levels Here we are not talking about all fsh. Only high mercury containing fsh are foods bad for brain. This is because mercury a heavy metal is a neurological poison that lasts for so long in the body. Long-lived fsh are more likely to accumulate mercury. For this reason seafood is the number one source of mercury in people. Mercury spreads all over the body afer consumpton with the highest concentraton in the liver brain and the kidney. It also afects the placenta and the fetus in pregnant women. The efects of mercury include disrupton of the nervous system as well as stmulaton of neurotoxins leading to brain damage. Mercury toxicity may cause a disrupton on brain development in unborn babies and young kids. This poses a risk of developmental delays including cerebral palsy. READ Nutriton 101: 30 Worlds Most Nutritous Foods You Should Eat Remember Fish is one of the good foods for the brain. So in order not to miss out from the enormous health benefts and nutrients you can get from fsh the trick is to choose lower-mercury fsh and seafood while avoiding the higher-mercury fsh. Lower mercury sea fsh include salmon shrimp cod and sardines. Higher-mercury fsh you should avoid or eat sparingly include tle fsh from the Gulf of Mexico shark swordfsh and king mackerel. 5. Highly Processed Foods These are foods bad for brain because they have high sugar levels more fats and salt. Some examples include sweets microwave popcorn chips instant noodles and ready-made sauces. These foods are low in nutrients and high in calories. They lead to negatve brain health and weight gain Please Visit Our Page:

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People who consumed high levels of processed food is found to have fat surrounding various organs which leads to brain tssue damage. Decreased brain tssue may cause metabolic syndrome and insufcient blood supply to the brain. Avoid highly processed foods. Replace them with whole foods and the Mediterranean –style diet for a healthier brain. As seen above many foods instead of helping you to maintain a healthy brain will just negatvely afect it. We call these bad foods for brain. By avoiding these foods in your daily diet you can therefore be able to maintain the health of your brain as well as preserve its alertness mood and memory. Kitchen Dining How To Use Air Fryer Perfectly 3 STEPS TIPS and Common MISTAKES 1. Preparing for air frying. Now afer you’ve already bought your air fryer and you’re ready to try it out these are just a few things you should do as you prepare for your frst ever air frying to the frst tmers and to the oldies just a few things you should incorporate to your routne. Just before you go ahead and begin your air frying adventure there are some things you should frst ensure. Please Visit Our Page:

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 Read manual. I can’t emphasize enough on this. You know it is there for a purpose when the manufacturer put it there for a purpose. So read it. It will guide you on how to efectvely use your newly purchased appliance. Familiarize yourself with the dos and don’ts listed and look out for any tps.  Check out for any free recipes . Some air fryers come with a free recipe book so as you unpack your air fryer look out for this. Who doesn’t love new recipes especially those that come free  Get right positon for air fryer . Positoning is very important. Find a positon out of cluter and with a litle preparaton space around it just as you need around your stove. Positon it near a socket for ease of use.  Turn your air fryer on. Well this one may sound so obvious but trust me in the midst of excitement to try it out or just exhauston some of us may just forget to switch it on.  Familiarize yourself with the setng . Just how much heat can this air fryer handle are there any special features Get to know it all as diferent heat setng cook food diferently.  Have an idea of what you want to cook and how you want it . Having an overall idea of your end product helps a lot in understanding just how to cook it and what setngs to use.  Preheat before adding food . This is another golden rule on how to use air fryer. Don’t forget to preheat before the actual cooking for about 2 to 3 minutes. 2. During air frying.  Add water. This partcularly advised when cooking foods with lots of fat like pork or even when you just want some thick stew in your food. Water should be added from tme to tme in small proportons in the food drawer of your air fryer.  Don’t overcrowd the food basket . Give your food space to soak in the spices and perhaps the marinade. Overloading ofen results in undercooked foods or soggy food.  Turn the food when it has cooked halfway . Just like you would normally do in your cooking you have to give the other side tme to cook too and evenly at that.  Open the air fryer from tme to tme just to check for doneness . This is partcularly with meat diferent kind cook at diferent rates.  Wobble your air fryer basket gently to prevent any stcking . This also aids in evenly cooking of the food. This also works to rearrange the ingredients hence beter crispiness and browning  Spray oil regularly. This is because afer a while to oil will sink into the food there spraying a litle oil will help in crisping of the food. This also helps stock stcking. Be careful not to go overboard with the oil. 3. Afer air frying. Please Visit Our Page:

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 Don’t be in a rush to dispose of the spicy juices in your air fryer’s food drawer. This is simply because it can be used as marinade or added to your broth to make it taster.  Clean immediately afer use. Laziness aside mates. Far far aside. This maintenance tp will increase the life of air fryer and also avoid any stckiness from the oil and food remnants.  Use the air fryer to dry itself. Once you’ve cleaned your air fryer switch on to a low heat setng and let it dry itself. Genius right. READ Ultmate Air Fryer FAQ - Answers To 20 Air Fryer Frequently Asked Questons General tps on how to use air fryer efectvely .  Adjustng your cooking temperature. Cooking with just the normal temperature may bring rather boring food. Turn up the heat and let it cook to perfecton. Reducing heat is also a cool trick as it lets food cook slowly and you all know what they say about food that cooks slowly it soaks in all the creamy and spicy tastes.  Use oil sparingly. Remember this is the healthier alternatve of cooking so don’t overdo the oiling. Everything in moderaton they say isn’t it  Make French fries as ofen as you can. In case you are wondering why Well you just listen to me and tell me if you’ve had such crunchy fries yet so healthy. Don’t be lef behind make your fries and join the trend.  Accessorize Yes you heard me right. Get the right accessories for diferent cooking techniques. You don’t have to give up your skewer. Buy a mult-purpose rack for that and a cake barrel for your sweet tooth adventures make the most of surface for cooking using a Metal holder and for those moist richly favored homemade pizzas get a pizza pan.  Invest in kitchen spray botle. I just prefer spraying oil that pouring it on the food. Not only does it evenly distribute the oil you also avoid the risk of using too much of it. Please Visit Our Page:

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 Toothpick trick. The air fryer has a very powerful fan therefore when cooking light foods use a toothpick to hold them down from being blown out of place.  Use the right technique in order to achieve crunch food. Using the right technique in breading without skipping a step will avid the air fryer’s powerful fan from blowing away the breadcrumbs. Coat well with eggs and breadcrumbs and repeat it while frmly pressing the crumbs into the fesh.  Be creatve Use diferent recipes use diferent cooking techniques. Unless you try something new you’ll never discover the diferent delicacies waitng to be discovered. Please Visit Our Page: Read More Follow Us

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