W.Minh Tuan-compiled from world press

Carbohydrates provide energy for the body, in the form of glucose, found in fresh vegetables, fruits, whole grains, red beans, green beans, and fresh soybeans.

But in vegetables, beans, potato, tomato,,,there are anti-nutrition substances. So should be careful to eat whole vegetables, whole grains.

Vitamins: Vitamins support chemical reactions in the body. Each vitamin has a unique function: vitamin A and E improves vision-sighting, vitamin C maintains healthy skin, beautiful skin, vitamin D helps strengthen bones and teeth. You can get vitamins from fresh fruits and vegetables, salads, meat, fish, eggs, milk.

Vitamin B helps the brain, muscles. Vitamin E helps the eyes.

Fiber: Our bodies cannot digest or absorb fiber. However, you need a diet rich in fiber to help with digestion, keep your systems working properly, and reduce your risk of chronic diseases. Fiber is found in whole grains, beans, boko root, lotus root, carrots, cabbage, spinach, and all kind of vegetables.

Fat: Fat is an important part of the diet. It accounts for 25-35% of your daily calorie intake. However, the amount of saturated fat in meat should be less than 10% of the total fat you eat.

There are different opinions on which is better fat, animal fat-saturated fat, or vegetable oil- monounsaturated and polyunsaturated fats?

There are more and more scientist believe that animal fat are better than cooking oils such as sesame oil, sunflower oil, coconut oil, peanut oil,,,. Even a lot of scientists believe that cooking oils-vegetable oil are harmful.

Minerals: Minerals are very important to the body and must be obtained from food because the body cannot produce them on its own. Many minerals such as calcium, potassium, magnesium, or iron are essential in the functioning of the body. Other trace minerals such as zinc, selenium and copper are only needed in small amounts to maintain good health. Minerals are found in vegetables, fruits, all of meats, fish, eggs.

Water: Water keeps the body hydrated and helps the organs function properly. Water makes up 55%-65% of body mass, but since the body is not able to store water, we need to constantly replenish it. Do not drink bottled water, canned, soft drink, only natural tap water is best.

Should consume less milk, because drink more milk means less water, and water is more important than milk.

Protein: Protein is an important nutrient for the formation, maintenance, and repair of body tissues such as skin, organs, and muscles. Out of 22 types of protein, the body can only produce 14 on its own. The remaining eight proteins, called essential amino acids, need to be obtained from food. Meat, fish, poultry, eggs and cheese are good sources of amino acids. You should eat slowly, chew thoroughly so that the saliva blends into the food.

Sunlight strengthens bones, and helps the body to cycle through the solar cycle, day and night. People who spend a lot of time in the sun are healthier and have fewer illnesses than people with less sun exposure. ///