Nutrients

 ** What does our food contain and what do we need it for? ** The food circle contains different nutrients that our body needs, every part stands for a specific nutrient. What the nutrients contain can be healthy and inutile. Like I said before is it very important that we get the nutrients that we need. But it isn´t just important that you get all the nutrients, it´s also important that you get a good balance between the nutrients, that you eat varying food but follow the food circle. - Energy we get from carbohydrate, fat and proteins. - We need proteins, fat, vitamins and minerals to build up our cells and the cells function. These nutrients i life important and you can absolutely not replace it with something else because every nutrient has it specific function. - All this nutrients calls with another name essential. Some of the important nutrients that calls essential is: - Carbohydrates - Fat - Proteins - Minerals - Food fiber ** Carbohydrates ** Carbohydrates are our most important energy-source. The carbohydrates we have to consume exist mostly in; Bread, flour, whole-grained pasta Potatoes Fruit, vegetables, leguminous plants There are also carbohydrates in shape of sugar in unhealthy food, that types of carbohydrates are not good. The cells in our body need glucose. It works as an extra energy-source, and the brain only works with glucose as fuel. Our body breaks the carbohydrates down to glucose. ** Fat ** Fat is a great energy-source in our body. But there are different types of fat, and not all of them are healthy. Unsaturated fat is not healthy, while saturated is. Too much fat results in overweight and saturated fat may in great measures results in heart-and vascular disorders. Fat gives the body energy in concentrated state, and is used as an energy reserve. Fat helps the body to take care of all the vitamins, and to repair hormones. The fat also gives us all the life-substantial (called the essential) fat acids. There are diffident types of fat; -saturated fat -simple unsaturated fat -several unsaturated fats (Omega 3 and 6) -transfat The difference between them is their structure. You use to say that “the harder a fat is in the fridge, the more saturated it is”. ** Saturated fat ** Saturated fat is available in animalistic food like; *fat milk and sour cream *butter *cheese *chocolate *coconut-oil Much people would feel much better if they did not eat as much saturated fat as today. This type of fat increases the cholesterol content. ** Simple saturated fat ** **several saturated fat** *olive oil *salmon, Atlantic herring *almond *oilseed rape *chicken *walnuts Simple saturated and several saturated fats are together named unsaturated fat. Most of the people should feel much better if they ate more of this type. About 30 gram unsaturated fat a day is healthy. Unsaturated fat decreases the cholesterol content, which itself decreases the risk to get heart-disorders. ** Minerals ** Minerals have not a big part in our body, but they are still very important to our health. The minerals we get through the food have control to lots of functions. The minerals build the skeleton, teeth, and cartilage, but also the water- and saltcontent. The body itself cannot produce this type of substances; they have to be a part of the food that we consume. But if you eat too much minerals, it will cause liver-disorders and illness. ** Minerals **


 * Phosphorus  ||  skeleton, teeth   ||
 * Iodine  ||  metabolism   ||
 * Iron  ||  blood   ||
 * Calcium  ||  muscles, nerve-system   ||
 * Potassium  ||  muscles, nerve-system   ||
 * Cupper  ||  blood, bones   ||
 * Chrome  ||  metabolism   ||
 * Magnesium  ||  muscles, nerve-system   ||
 * Manganese  ||  metabolism   ||
 * Selenium  ||  immune defense   ||
 * Zinc  ||  metabolism, immune defense   ||

** Proteins ** Proteins consist of 20 different amino-acid, were of eight you need to eat daily because your body can not produce them by it selves. Proteins needs to the cells structure, establishment of the enzyme and it help the immune defense. The proteins are in two different of groups, animalistic and vegetable. In the animalistic group belong meat, fish, egg and in then vegetable group belong peas, beans and corn. Of the animalistic group of food you get all the eight proteins you need daily without problems. But in the outer group is it a bit harder, you need to eat more. 10-15% of all the energy you eat for one day needs to be proteins, but often you eat more than enough. How to choose the right proteins? To get all of the proteins you need is the best way to eat from the animalistic group. Choose from meat, fish, eggs and milk, that includes everyone. You can also pick some beans and peas if you are a vegetarian. ** Food fiber ** The carbohydrate from the vegetable kingdom and doesn’t breaks down in the stomach called food fiber. This type of fiber is important to the bowel so they work out normal. Fiber-rich food gives you a longer feeling that you are full and it’s important because if you are full you don’t eat a lot of snack who results in higher weight. Food with a lot of fiber includes less fat than outer food and it help you to control your blood sugar level. A fairly level of food fiber is about 25-35g daily, but here in Sweden we eat less than that, around 15-20g. But don’t abuse this type of food; because actually you CAN eat too much, you get stomach ache and problems with your stomach. Ex Of food which includes this fiber is: • Fruit, vegetable and root crop • Peas, beans and lentil • Bread, flakes, grains, pasta and rice of whole grains. If have problems to get enough with fibers you can buy food marked with the key hole.