What you need to know about food

Although more and more people are becoming knowledgeable about (healthy) nutrition, there are often still many questions and contradictions. Discover the truth about food now.

Energy

By international agreement, energy is expressed in kilojoules. 4.2 kilojoules is equal to 1 kilocalorie (kcal). Colloquially, this is simply called a calorie.

There are seven different nutrients, namely: proteins, carbohydrates, fats, vitamins, minerals, water and alcohol. Of these seven, only four provide energy. These are proteins, carbohydrates, fats and alcohol. 1 gram of protein provides 4 kcal, 1 gram of carbohydrates provides 4 kcal, 1 gram of fat provides 9 kcal and 1 gram of alcohol provides 7 kcal.

1 kilo of body weight equals 7000 calories. To lose 1 kilo, your body must burn 7000 calories.

Initially, your body only uses carbohydrates as fuel. When there are not enough carbohydrates present, the body uses fats. However, the brain and nerve cells are not able to burn fats. Only when carbohydrates and fats are not present does your body use proteins as fuel.

A healthy and balanced diet should consist of at least 20 and a maximum of 40 percent fat, at least 10 and a maximum of 25 percent protein and at least 40 percent carbohydrates. Cutting out nutrients is never good for you!

Cholesterol

Not only eggs contain a lot of cholesterol, it is also better to avoid organ meat (kidneys, liver sausage, etc.), shrimps, oysters, cream and butter if you have too high cholesterol.

Cholesterol also has useful functions. Most of it is produced by the body itself. It serves, among other things, as a building material and insulating material for nerve tissue and organs such as the adrenal gland and the brain. It also plays an important role in the metabolism of nutrients.

Vitamin C

An orange is a good source of vitamin C, but better still are blackcurrants, peppers (especially red and orange), Brussels sprouts and potatoes.

It is often said that it is better not to cook your vegetables for too long, because then the vitamin C would be lost. That is true, but cooking also ensures that the vitamin C still present is better absorbed by the body. So you can continue cooking your vegetables with peace of mind.

Dietary fiber

A person should consume at least 30 grams of dietary fiber every day. Dietary fiber ensures, among other things, that you chew better, feel full more quickly, it is good for your teeth, accelerates the progress of the stool, makes the stool softer and there is less chance of glucose peaks in the blood. Dietary fibers may also bind cholesterol, causing it to disappear from the body with the feces.

E numbers

    • E 100 – E 200: Colourants
    • E 200 – E 300: Preservatives
    • E 200 – E 400: Antioxidants
    • E 300 – E 500: Emulsifiers, thickeners, gelling agents, stabilizers
    • E 500 – E 620: Acidity regulators, anti-caking agents, raising agents
    • E 620 – E 640: Flavor enhancers
    • E 900 – E 930: Anti-foaming agents, glazing agents, flour improvers
    • E 1400 – E 1442: Modified starches

Burning

Frying, barbecuing, grilling and roasting can produce toxic substances in food, namely polycyclic aromatic hydrocarbons (PAH). These substances occur in carbonized and smoked products and are carcinogenic.

Alcohol

Alcohol is processed in the liver. B vitamins are needed for this processing. Beer contains B vitamins, but not enough for breakdown.

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