NUTRITION

                 BASAL METABOLIC RATE - BMR • • In this post we are going to talk about what is: • Anabolism,  • Catabolism,  • W hat is Basal Metabolic Rate or what is your BMR,  • F actors that increase BMR,   • F actors that decrease BMR,  • and finally how to count your BMR. We talk about Anabolism when we talk about: • Assimilation of nutrients or it's synthesis. • It is the set of metabolic pathways that use ATD produced by catabolism to synthesize complex biomolecules cell and tissue construction. When we talk about Catabolism we talk about: • Degradation (destruction). • Process of transforming energy which has been assimilated by the organism(provides energy) • Release of energy by oxidation. • ATP production. • • BMR represents the minimal work to ensure vital sanctions, hard breathing and brain temperature. • • BMR represents 50-70% of calorie expenditure per day. • • BMR decreases with age by 2% decade of age, that means we burn less and less. •  To make it more clearly

                          WATER • • Before we talk about benefits from water let's see some % of water in our body: Lungs: 78% Kidney: 83% Blood: 79% Brain: 76% Muscles: 75% Bone: 22.5 % Adipose Tissue: 10% • • • From this you can understand the importance of the water on our health and in our entire lives. • • Water content depends on several factors such as: • Water content is more increase in man than in women • Water content is more increase in skinny than in fat • Water content decreases with age - it will be graduatelly increased with fat. ✔  ROLE OF WATER: • Thermoregulation. • Transport of nutrients. • H ormones, enzymes, O2. • Elimination of metabolic waste (urine,sweating). • Ensuring chemical reactions(to provide energy for muscle contraction). • Composition of joints and organs. ✔  Water balance depends on many factors like: • Renal regulation. • T hirst. • Sweating. • Habits. • Food. ✔  WATER BENEFITS: • Reduces the risk of diabetes and cholesterol. • It improves metab

                                                           CHOLESTEROL                    • •  There are lots of misconceptions about cholesterol and the role that it plays in our metabolism. •  Cholesterol is a perfectly innocent sterol, a combination of a steroid and alcohol,very essential for many important bodily functions. •  Half of the body's cholesterol is produced by synthesis and the rest is supplied by the average food ration. • The body tightly regulates the amount of cholesterol in the blood by controlling internal production - when we eat more cholesterol we are producing less and vice versa. The liver synthesizes about 10% of the total cholesterol. Almost any tissue containing nuclear cells (DNA) synthesizes cholesterol. When it comes to cholesterol roles: ✔  It is the precursor of the corticosteroid hormones: Meaning - it's needed to make steroid hormones such as sex hormones(Including Estrogen, progesterine, testosterine) and corticoide hormones. ✔  It repairs

                                                                   MINERALS ✔   Most of the minerals are found in unlimited quantity in nature like in the water in rivers, in lakes, in oceans, they are found in many food like plants or in mineral water. There are twenty-two of total which makes 4% of our body mass.  They are classified into two categories. When it comes to minerals role to the metabolism: ✔ They play a key role in the constitution of bones and teeth. ✔  T hey contribute in the maintenance of cardiac rhythm, muscular contraction, the neural conductivity and acid base balance. ✔  Regulate metabolism, facilitate energy release. ✔  Controls the water balance (osmotic pressure). ✔  Supply of oxygen in the body cells. ✔   Catalyze many metabolic reactions. WE HAVE =>  MAJOR MINERALS (macro elements) => 7 •  Calcium (Ka) •  Magnesium (Mg) •  Sodium (Na) •  Chlorine (Cl) •  Potassium (K) •  Phosphorus (P) •  Sulfur (S) TRACE ELEMENTS (micro elements) => 15 •  Iron • 

                                                         VITAMINS      ✔  Vitamins are organic compounds with low molecule or weight, essential for proper function of the organism. Vitamins are non energetic molecules that control a VERY LARGE NUMBER OF METABOLISM, molecules that are not synthesized by the body or insufficiently synthesized like vitamin D that is synthesized by the exposure of the sun.  They are needed in very small amount. ✔  Vitamins are very different particles from each other, each has its own structure, its own activity and various sources.They are classified into two groups. FAT SOLUBLE VITAMINS: • VITAMIN A • VITAMIN D • VITAMIN E • VITAMIN K WATER SOLUBLE VITAMINS: • VITAMINS B1, B2, B3, B5, B6, B8, B9, B12. •VITAMIN C. Lets talk about some general facts about vitamins: ✔  Freezing doesn't affect vitamin content. ✔  S oaking and storage removes water soluble vitamins. ✔  Fat soluble vitamins can be stored and are eliminated with the risk of "hypervita

                                                 CARBOHYDRATES                                  • Each gram of carbohydrate contains 4 calories per gram => Carbo which stands for carbon and hydrate stands for water.   1. There are two types of carbohydrates complex and simple ones .   - Simple carbohydrates are simple form of sugar that is usually sweet tasting and its broken very easily down into glucose.    - Simple carbs are sugars. While some of these occur naturally in milk, most of the simple carbs are added to foods. Source:   •Candy   •White bread   •Dairy products   •Most pasta   •Certain foods 2 .Complex carbohydrates are made of many molecules of simple carbs linked together, because of this it takes the body longer to break it down to glucose. • What is glucose? • Glucose is very simple sugar that is an important energy source in living things. Most carbs are broken down in the body into glucose which is main source of fuel for all cells. Source • Bannanas  •A vocado  •B

                                                                PROTEIN                                    • Each gram of protein contains 4 calories per gram        • Protein is highly complex substance that is present in all living organisms, they are great of nutritional value and are directly involved in the chemical processes essential for life. Proteins are the building blocks of the body, building blocks of muscles, hair, nails, skin,  hormones and enzymes. • Proteins are made of group of 20 amino acids: 12 - amino acids (Non essential) 8- amino acids (Essential) <<semi-essential>> arginine, taurine and histine. Proteins has: 1. Structural role                        2.Energetic role                        3.Functional role • Protein is key part of any diet and because protein is found an abundance of foods many people can easily meet this goal. However not all protein "packages" are created equal, because foods contain a lot more protein, it's importan

                                                LETS TALK ABOUT FATs II ✔  Saturated fatty acids!  =>TRANS FAT ✔  Saturated fatty acid are also needed in our body, also is know that too much of this kind of trans fat can cause problems such as heart diseases and other heart problems. Replacing foods that are high in saturated fat with healthier options can lower blood cholesterol levels and improve lipid profiles. *Saturated fats occur naturally in many foods. The majority come mainly from animal sources, including meat and dairy products. Examples of foods with saturated fat are: fatty beef, lamb, pork, poultry with skin, beef fat (tallow), lard and cream, butter, cheese and other dairy products made from whole or reduced-fat (2 percent) milk.

                                              LETS TALK ABOUT FATs                                      • Each gram of fat contains 9 calories per gram 1 .We have three essential fat acids that are needed for many important bodily functions. The three main omega 3 fatty acids are: -alpha-linolenic acid  ( ALA ), -eicosapentaenoic acid (EPA ), -docosahexaenoic acid (DHA ). 2.Fats are lipids stored in our body that are here to: • Provide energy to our body during long-term effort,  prolonged fast or even between two meals(inter prandial phase). • Transport of fat soluble vitamins such as A,D,E,K. • Form the membranes of our cells. • Participate in the synthesis of certain substances such as hormones. 3. They are essential for: brain and eye development, for last three months of pregnancy, feeding the baby during the 2 years of his life,decreasses inflamation, decreases risk of heart disease, decreases risk of chronic disease. 4.When it comes to source or from what kind of food can we

  THE IDEAL COMPOSITION OF YOUR MEALS 15-20% PROTEIN                                      20 -30% LIPID                            50 -55%CARBS   +Vitamins, minerals, trace elements(found in water and food). And of course this is not for everyone and it's changeable for every BODY and metabolism and your personal goals which may be: loosing weight, gaining muscle or maintaining your accurate weight .  All this % are changeable and different for each of you and your personal goals. And of course many factors should be considered while doing calculations about your meals and daily intakes. First you do your daily intakes calculation and then you accommodate it for your needs and goals. *Stay updated for new topics!

    The top 10 facts that we all agree on. 1.  Diets” Don’t Work — a Lifestyle Change Is Necessary. 2.  Unprocessed Food Is Healthiest. 3. Supplements Can Never Fully Replace Real Foods. 4.  It Is Critical to Avoid a Vitamin D Deficiency. 5.  Refined Carbohydrates Are Bad for You. 6. Eating Vegetables Will Improve Your Health. 7.  Artificial Trans Fats Are Very Unhealthy. 8. There Is No Perfect Diet for Everyone. 9. Omega-3 Fats Are Crucial and Most People Don’t Get Enough 10.  Added Sugar Is a Disaster.

  • Nutrition is multidisciplinary science that studies food and a lot of ways that food affects us and our health. • Nutritionist is specialist about food that helps many people to understand and apply various knowledge about food all with one common cause - maintenance and improvement of everyone's health. • Dietitians have traditionally been associated with the medical community, hospitals, nursing homes, schools and other institutions. But over the last decade the role has expanded quite a bit, and the field is expanding, too, with more places to work and more career pathways than ever before.  With the medical community focusing more on preventive care, the public now has an increased awareness of the critical importance of nutrition, food, diet and lifestyle in everyday life.