Skin _ Benefits of starch and rose water for the skin

 

Balanced nutrition and meal planning :

 

Balanced nutrition means obtaining all the nutrients necessary for the body through eating, and there is no food in nature that is integrated in the nutrients, because every food contains some elements and lacks other elements, so the process of integrating foods into the diet is very important This is only done by combining a group of foods with each other to obtain a nutritionally balanced meal.

 Balanced nutrition plays an important role in preventing diseases, especially those related to nutrition, and malnutrition is often the result of a lack of one or more of the necessary nutrients in the food you eat, and with continued eating the same food in addition to the lack or lack of diversification in the foods consumed in the meal, Deficiency in nutrients may worsen and a person may become malnourished.

This chapter deals with two important aspects of balanced nutrition, the first aspect deals with the importance of daily meals in terms of nutrition and health, and the second side deals with how to plan balanced meals.

Daily meals:

It is known that there are three main meals that are eaten a day, but the importance of the meal varies from one community to another, for example in Western countries dinner is considered the main meal and this may be due in particular to the fact that working hours in these societies extend to five in the evening, and thus It is difficult to eat a large meal during lunch, so we find that this meal is relatively light. As for Arab societies, the work period ends at around one or two in the afternoon. This means that there is ample time to eat a large meal, which is the main meal in these societies.

 Breakfast :

 Breakfast is considered one of the important meals from a nutritional point of view, and it usually comes after a long period of not eating any food, eating a good breakfast helps a person increase his activity and endurance to work, and also helps the body's systems to walk in a sound manner, and breakfast should contribute to providing the body with a quarter A person's daily nutritional needs at least.

It has been found that people who do not eat a good breakfast face difficulty in obtaining their daily needs of nutrients during that day and some of them do not get these needs, and the components of breakfast affect the level of blood sugar in the body, so breakfast rich in protein helps to keep the blood sugar level higher than its level. It is normal for about four hours after eating the meal, but if the breakfast depends on carbohydrates, the blood sugar level is lower after a period of between two and three hours (depending on the type of food), which exposes the person to lethargy resulting from hypoglycemia.

Breakfast is considered to be of great importance to schoolchildren, since they do not eat nutritious foods during daylight hours, and studies have shown that it is difficult for students to obtain their daily nutritional decisions without eating breakfast and children who do not eat breakfast quickly feel tired and lack of desire In school work, mental reaction is weak and mental stress increases.

Studies indicate that a large percentage of school children and adolescents do not eat breakfast at home. This may be due to several reasons, including the fact that many children may sleep late and wake up late, which may not be able to have time to eat breakfast at home. Some mothers also find it difficult to prepare breakfast because their children go to school early, and there is not enough time to prepare food, and it is important that the family is not used to eating breakfast and this is reflected in its children, so we find that they do not tend to eat breakfast as well.

 A common breakfast is tea with bread, cheese or eggs, and sometimes jam or honey is added to them. The nutritional value of this breakfast depends on the quantities consumed from these foods, and in general it is a breakfast rich in protein, carbohydrates, fats, and many mineral salts and vitamins. But not all families have such a breakfast. Poor families take tea with bread in their breakfast, and this breakfast is poor in nutritional value and continuing to eat it may cause nutritional problems because it is difficult to obtain dietary courses in other meals.

 Lunch :

Lunch is the most important and largest meal in Arab societies, so it gets the most attention from the head of the family. And lunch contributes to providing the body with at least half of the diet Everyday person, and eating a lunch that is poor in its nutritional value makes it difficult for the individual to meet his nutritional needs on that day.

 The role of lunch differs, whether from a nutritional, social or psychological point of view. When eating breakfast, we find that most family members do not eat it together due to the different times of their work and the lack of time to eat it. Children wake up early to go to school, and the father and mother may precede or follow them, and sometimes the mother stays with the rest of the family and eats her breakfast late, but at lunch the family usually reunites, and this meeting helps social bonding and psychological comfort, which facilitates digestion and preference for lunch.

And the best food at lunch is rice with meat, fish or chicken is the favorite lunch for families, and the rice used is the polished rice with its crust removed, which contains large amounts of B vitamins and some important mineral salts. There is also a habit of washing rice frequently, which helps dissolve large amounts of some B vitamins in the water, but eating meat, fish or chicken contributes to replacing these vitamins, and it has been found that eating rice with meat, fish or chicken in appropriate amounts in addition to Eating a salad with it provides adequate amounts of the nutrients that the body needs.

Bread occupies an important place at lunch, as it is eaten with meat or chicken.

 With the variety in eating fresh vegetables, the foods consumed in this lunch meal provide a good proportion of nutrients if eaten in sufficient quantities.

Dinner :

Dinner does not take on importance as a main meal; It is interesting to note that the dinner meal is more varied than breakfast and lunch, and this is due to the multiplicity of sources from which dinner is purchased and it is considered an opportunity to change and learn about food and unusual dishes eaten at home, and in general the dinner is not bad, but sometimes it is better than lunch Especially for well-off families .

Fast food is an essential ingredient in dinner, especially for teenagers and school children in major cities. It is believed that these foods are not enriched or harmful to health, and this belief does not apply to a large proportion of the fast song. Also, the concept of fast food is not limited to hamburgers, fried chicken, pizza, hotdogs and french fries, but rather includes shawarma, bean sandwiches, hummus, labneh, samosas, stuffed pies and others.

 Fast food contains a high percentage of protein and some stated vitamins and salts, but it also contains a high percentage of fat (especially saturated fat) and sodium, and it is believed that these nutrients (fat and sodium) have a link with heart disease, so moderation is preferred in eating fast food.

Planning meals :

There are several ways to plan meals, the most important of which is the food group system and the food pyramid, and we will explain these two methods in detail.

 Food group system :

The system of food groups depends on dividing the song into several groups that are very similar in nutritional value and content of nutrients, and to plan the integrated meal, the foods in the meal are distributed among these groups so that the meal includes specific portions of each group.

There are several groups of foods, in some countries the song was divided into three groups, and in other countries into four groups, as well as into five or six groups, but the most common in the four groups.

Ø The system of four food groups

 1- Group of milk and milk products: This group provides the body with most of what it needs

Calcium plus vitamin B (riboflavin), good quality protein, vitamins, minerals, fats and carbohydrates, and the amount a person needs from this group varies according to age, gender, and physiological condition. Therefore, it is recommended to give children under the age of nine years

2 - 3 classes per day from this group, 3 classes for children between the ages of 3-18 years, 4 classes for adolescents, 2 classes for adults, 3 classes for pregnant women and 4 classes for breastfeeding women.

One serving from this group is equivalent to one cup of full-fat or skimmed liquid milk, one cup of milk, or 1/3 cup of powdered milk.

  - 2Meat and similar group: This group provides the body with an adequate amount of protein of good quality animal) in addition to iron, B complex vitamins and some mineral salts such as phosphorus and zinc. This group is distinguished by its containment of materials similar to meat in terms of nutrients but vegetarian breasts, such as beans, beans, dry peas and peanut butter (peanuts). This group includes lamb, beef, fish, poultry, birds and eggs, in addition to dry legumes such as lentils, beans, peas, beans and chickpeas.

 An adult needs two servings per day from this group, and one portion is equivalent to 10-90 grams of cooked meat such as chicken or fish, or equivalent to two eggs or a cup of cooked legumes or 4 tablespoons of peanut butter - and since eggs and fatty red meat contain a proportion of High in cholesterol, it is preferable not to eat these foods daily and replace them with another food such as chicken or fish.

 - 3Group of vegetables and fruits: This group is an important source for supplying the body with dietary fiber, vitamins and mineral elements, especially vitamin or C. This group includes vegetables and fruits in their various forms, fresh, frozen and dried, and fruit juices. Nutritionists recommend eating 4 servings per day from this group, provided that one of these servings is a good source of vitamin C, such as grapefruit juice, orange juice, guava or tomatoes.

 In addition, there should be another serving rich in vitamin A, preferably every two days at least. This portion includes yellow vegetables and dark leafy vegetables such as carrots and spinach, in addition to some varieties of fruits such as apricots and melon.

You are left free to choose the remaining portions of other types of vegetables and fruits. One serving in this group is equivalent to a cup of vegetables, fruit juice, or a medium-sized apple, banana or potato.

-4  Bread and Cereals Group: Provides the body with carbohydrates, protein, fiber, vitamin B, vitamins, iron and zinc, at a relatively small cost, and iron and zinc are usually found in whole grains. This group includes bread, cereals, rice, pasta and spaghetti. It is recommended to eat 4 or more portions of this group daily, and one portion is equivalent to a piece of bread weighing 25 grams (a quarter of a bread).

In order to get the necessary energy for the body, sugar and fats must be added to the daily food consisting of the four groups.

 With the rapid development of nutritional science, many criticisms have been made of this system, as one can eat the number of rations allocated to him from these groups without obtaining an adequate amount of vitamins and minerals, especially iron. Lack of some essential nutrients. In addition, the application of this diet can lead to an increase in the consumption of fat, cholesterol, salt and a decrease in the consumption of fiber if high-fat meat, eggs, fruit juice or white bread are relied upon, and this contradicts recent recommendations to reduce the intake of salt, sugar, fat and cholesterol and increase the consumption of vegetables. Fruits and grains.

Ø The Food Guide Pyramid

This system was introduced to help in balanced nutritional planning in order to avoid criticism of the four food groups, and the idea of ​​the food guide pyramid is based on increasing the number of portions of the bread and cereal group from four portions to 6-11 servings per day in addition to separating the group of vegetables and fruits, the two groups separately, so The number of recommended servings from the vegetable group reaches 3 - 5 servings, while in fruits it reaches 2-4 servings per day in order to provide the body with the energy needed for it through the carbohydrates available in the three above-mentioned groups in order to reduce fat intake and focus on fiber and reduce salt And cholesterol.

The idea of ​​the food guide pyramid can be summarized as follows: The bread and cereal group occupies the broad base of the pyramid, as it is recommended to eat 19 servings per day from these groups, which is the largest group in terms of the number of recommended servings. Next is the group of vegetables in the left part of the pyramid above the group of bread and grains, as it is recommended to eat 53 servings per day and in the right part next to the group of vegetables is the group of fruits, which is recommended to eat 2-4 servings per day of them. The meat, poultry, fish, legumes, eggs and nuts group comes on the right side of the pyramid above the fruits group and it is recommended to eat 2 – 3 Daily servings from this group, and the milk and cheese group is located next to the meat group. It is also recommended to eat 2-3 servings from this group daily. The group of softness, oils and sweets comes at the top of the pyramid, and it is recommended to reduce this group and limit it to providing the body with energy while not reducing the recommended rations from the five aforementioned groups.

From what has been mentioned previously about the food pyramid guide, this system can provide balanced nutrition for healthy community members in addition to its preventive role for many diseases that arise from the failure to provide balanced food, as the idea of ​​the pyramid focuses on increasing the consumption of grains, bread, vegetables and fruits, which in turn leads to an increase in the consumption of fiber and reduce From consumption of fatty acids, sugar and cholesterol. It should be noted that the food pyramid was set as a nutritional guide for the American community that suffers from chronic diseases related to nutrition, so it is suitable for some Arab societies where these diseases abound. As for Arab societies where poverty and lack of food abound, it is not appropriate to apply the food pyramid in them, because this is not useful in treating nutritional deficiencies, especially in the case of caloric deficiency. Here is a sample diet for a day.