Nutrients according to nutritional principles that are necessary to maintain good health at all times are divided into 5 main groups: carbohydrates, proteins, minerals, vitamins, and fats. Understanding the 5 nutrient groups. ufabet http://ufabet999.app Will help you plan your diet to get complete nutrition and sufficient for your body’s needs.

What are the 5 food groups?

The 5 main food groups that people should eat every day may be as follows:

1. Protein

Protein is an important building block of the body. It contains amino acids that help in growth, repair damaged tissues, and create antibodies to fight germs and illness. It also provides energy to the body.

Protein is found in meat such as pork, chicken, beef, fish, chicken eggs, duck eggs, plants such as barley, corn, spinach, sunflower sprouts, lotus seeds, pumpkin seeds, legumes such as soybeans, winged beans. And also in cow’s milk and dairy products such as milk, butter, cheese, and low-fat yogurt.

When eating meat, you should buy meat from clean and standard sources. Check if the color and texture of the meat are unusual or if there is a bad smell. You should eat less fatty meat with skin and avoid eating processed meat such as sausage, meatballs, sai ua, Chinese sausage, ham. Because they may contain preservatives that can cause chronic diseases such as heart disease, cancer, high blood pressure.

2. Carbohydrates

Carbohydrates are the body’s main source of energy. And Carbohydrates eaten are broken down into glucose, and insulin transports glucose into cells to be converted to energy. There are three main types of carbohydrates: sugars, plant fibers, and starches, which are complex carbohydrates.

The type of carbohydrates that should be eaten regularly for good health are flour from unpolished grains (Whole grain) such as brown rice, oatmeal, whole wheat, riceberry, and parboiled rice. Which contain vitamins, minerals, antioxidants, and phytochemicals that help strengthen the immune system and reduce the risk of chronic diseases. They are also high in dietary fiber, which may help slow down the digestion of carbohydrates, preventing blood sugar. From spiking too quickly in a short period of time, and keeping you full for a long time without having to snack during the day.

3. Minerals

There are many types of minerals such as iron, magnesium, calcium, potassium, copper, and zinc. They can be found in vegetables, fruits, and foods that provide protein. Each type of food contains different minerals.

Minerals are found in abundance in vegetables such as dark green vegetables such as spinach, Chinese cabbage, mustard greens, broccoli, kale, red vegetables such as tomatoes, red onions, red cabbage, and red peppers. When buying vegetables, choose from sources that are not contaminated, look clean, fresh, not dry or bruised, and have no traces of fungus or parasite eggs. Before eating vegetables, wash them thoroughly by soaking them in clean water for 15 minutes, then place them under running tap water for about 2 minutes, while using your hands to spread the vegetable leaves thoroughly to wash away any toxins that may remain.

In this case, you should eat a variety of foods to get enough of each mineral to meet your body’s needs.

4. Vitamins

There are many types of vitamins, such as vitamin A, vitamin B complex, vitamin C, vitamin E, vitamin K. They are nutrients that the body needs in small amounts. They help strengthen the functioning of various systems in the body, such as nourishing the skin, nails, hair, nervous system, absorbing minerals into the body, removing toxins from the body, and helping the blood to clot, etc. Vitamins can be found in meat, vegetables, and fruits.

Vitamins are found in abundance in fruits such as apples, apricots, bananas, mangoes, watermelons, papayas, peaches, grapes, passion fruit, pears, plums, pineapples, raisins, prunes, starfruits, and tangerines. Each type of fruit contains different types and levels of vitamins, so it is important to eat a variety of fruits to ensure that your body gets enough vitamins.

People should focus on eating fruits that have fiber such as fresh fruit, frozen fruit, canned fruit, dried fruit instead of consuming fruit juices or blended fruits because they often add sugar or fruits that have pulp that often loses the fiber that helps the digestive system work better. When buying frozen, canned or dried fruits, choose products that are low in sugar so that the body does not receive excess sugar.

5. Fat (fat and oil from plants and animals)

Fat can be divided into 2 types: saturated fat, which is unnecessary fat and should be consumed in moderation. Found in meat, animal fat, animal skin, dairy products and unsaturated fat, which is fat that is beneficial to the body. It is divided into monounsaturated fat found in canola oil, olive oil, rice bran oil, avocado, etc. and polyunsaturated fat found in common vegetable oils such as soybean oil, sunflower seed oil, sesame oil, etc.

The right amount of unsaturated fat provides the energy needed for the body to function, promotes the production of certain hormones, and helps the body absorb vitamins such as vitamin A, vitamin D, vitamin E, and vitamin K. People in general should therefore focus on consuming unsaturated fats and reduce saturated fat in their diet by choosing low-fat or fat-free dairy products, choosing lean meats such as chicken breast, or removing the skin and fat before eating.