What Build You Up.

What the Nutrients do For You.

Today one truth challenge is the deficit of micronutrients (vitamins, minerals and essential amino acids) that keep the body secure, well grow and keep the vitals functions, that is the reason nutrition is good for you.

The parameter  related about nutritious diet stablish, the graphic representation of the main meals with the daily intake, taking through the pyramid called Nutritional pyramid other models called the nutritional train. Through this you can learn how do you choose the best nutrients.


PIRAMIDE - What Build You Up.
Healthy meals

Classification of nutrients.

There are two types of nutrients: the simples o micronutrients and the complex or macronutrients.

Macronutrients: carbohydrates, proteins and grease and lypids.

Micronutrients: minerals, salt (NaCl, KCL and NHCl)

Lip soluble vitamins: D2, D3, E and K.

Hydrosolubles vitamins: B1, B2, B3, B4, B5 , B12, C. Biotina and Folic acid.


Macro elements: Ca, Mg, Na I and Fe.

Microelements: Cu, Zn and Fluor.

What is the healthy food

The base of the pyramid, the major size of this represented with the cereals or grain, principally integral grains, that constantly the base of the diet. In the middle of the pyramid is found vegetal and fruit, that help to keep energy more natural and without site effects. To have the security to obtain more of the middle of our calories of complex carbohydrates is precise the consumption of this portions suggested in this group. The groups diminish the size that be close to the vertex of the pyramid, the amount of meals is represented in this group is less that you need to keep your health. The vertex of the pyramid represents the little group of meal, like the grease, oils and sugar which you need to consume less.

Even the size of the meals is not the same, which means that are the same equivalent proportions. For example half cup of cup of cook rice has the same energetic content in Kcal that less of 6 onz of celery. Than means the volume are different in comparison with the caloric value.

Keep everything in balance.



The most healthy drink is 100% water

The human body is composed of about the 55-70% of water, depend of the complexion. The metabolic activity for example the oxidation of the grease or carbohydrate, generate such amount of water; without else, the metabolic water is sufficient for the compensation of loss through the urine, sweat, hez, transpiration or breath, to keep the hydrit balance from the body is necessary the consume of water. The water it be absorbed around the liquid drink or from the meals, between them fruits, fresh vegetables with high percentages unto 85% similar to many drinks

WATER - What Build You Up.
Keep balance

The benefit of balance diet.

The relationship between the energy consume and the waste of energy is the energetic balance. When intake some meals you are getting energy, when you waste the same amount of energy that consume in the day, we talking about one equilibrium  balance, when the less waste amount of energy from the consume in the day we are talking about positive balance, contrary if waste more energy from the consume, it refers to a negative balance.

Exist such situations where is necessary to have positive balance, for example in the pregnancy, latency, childhood, adolescent or when for some disease, or lesion there a lost in the weight. Contrary is to wish a negative balance when weight gain can get healthy level

The existence of multiple diseases is familiar with the deficiency of good nutrition

,  the amount is in excess or deficit or bad quality: anemia and atherosclerosis, diabetes mellitus, obesity, arterial hypertension, deficit of vitamins, mal nutrition, bulimia, anorexia and some types of cancer. Such diseases that affect the small intestine can provoke the right absorption of the nutrients, like the celiac disease without treatment and Crohn disease.

Some examples of junk food hat are common in many houses are: hamburger, wiener, fried potatoes, fried tortilla some freeze product for microwave preparation, gaseous drinks and others. This type of food is very popular for the easy in the preparation (industrialized food) need refrigeration and the expiration is large their price is cheap and wide commercial distribution. This food has high levels of salt with the consume produce excess of dopamine and Orexin that elevated the sensation or pleasure and reward.

One person eats a pizza and soda with the amount of 4000 Kcal and she is sittings in the telephone talking all the day and the waste is 2000 calories with that positive energetic balance gain weight.

One person consume about a bowl of cereal with a total of 1000 and with the skidding ice mountains the waste 3000 calories with the energetic balance is negative and loss the weight.

A person consume 3000 kcal food and play football and the waste is 3000 calories the result is the equilibrium balance with keep the weight.

Between the extremes of the optimal health and the death for hungry or malnutrition, exist one series of pathologic states can be caused o improve for changes in the diet. Lacks, excess or unbalance in the diet can produce one negative impact over the health, can produce diseases like obesity, hypercholesterolemia, osteoporosis like to have  Physiologic and behavioral problems. The nutrition science try to understand how and why such specific aspect in the diet have the impact in the health.