Navigating Essential Nutrients on a Healthy Diet: Carbohydrates, Fats, and Proteins

Even when you are on a diet, you need to take care of essential nutrients like carbohydrates, fats and proteins.

Posted on March 25, 2024 at 9.20pm Posted on March 25, 2024 at 9.20pm Modified on March 25, 2024 at 5.08pm Views 0 Vegetables are useful for the diet, but if they lack essential nutrients such as proteins and carbohydrates, they can side effects occur. [사진=게티이미지뱅크]

It is good to eat enough vegetables to lose weight and prevent chronic diseases. However, if you fill three meals a day with just vegetables, you could be harming your health because you’re missing the nutrients your body needs. In some cases, people who ate only vegetables fell due to pernicious anemia and were hospitalized for a long time. How can I lose weight healthily?

Some nutritional deficiencies such as vitamin B12… risk of pernicious anemia

Vegetables contain fewer calories than the amount consumed, so they can help you lose weight. However, eating only vegetables can lead to deficiencies in certain nutrients such as fat, iron, zinc and vitamin B12. Among these, if you are deficient in vitamin B12, the risk of developing pernicious anemia increases, so it is better to consume it with foods of animal origin (data from the Korean Obesity Society). What foods can prevent pernicious anemia?

Meat, shellfish, milk-yogurt, eggs, mackerel-tuna… “You must consume it through food”

Vitamin B12 mainly has a synergistic effect with folic acid. It has the effect of preventing pernicious anemia by helping the synthesis of hemoglobin in red blood cells. It also helps maintain brain and nerve function. It is an essential nutrient that cannot be synthesized in the body and can be consumed through food. It is found in meats such as beef, pork, chicken and duck and in seafood such as salmon, tuna, mackerel, oysters, shrimp and clams. It is also abundant in eggs, milk, and yogurt (yogurt).

Carbohydrates – fats – proteins and vitamins… What should you think about when monitoring your weight?

Even if you lose weight, you can stay healthy by always keeping ‘carbs-fats-proteins’ in mind. These include carbohydrates (whole grains, etc.), which are the source of energy needed for the body and brain, proteins that protect muscles (lean meat, beans, eggs, mackerel, etc.) and acids unsaturated fats that are good for blood vessels (whole grains, beans, mackerel, nuts, perilla oil). If you eat carbohydrates mainly from grains and eat protein regularly, you can prevent muscle loss. High-protein, low-fat foods, such as chicken breast and mackerel, are helpful.

Weight loss lasts a long time if you look at it long term… To reduce side effects, you need to eat essential nutrients

If you go on a hasty diet and avoid eating carbohydrates, you may experience serious side effects. Students have difficulty studying due to low energy and poor concentration and memory. You should supplement your carbohydrates by eating an adequate amount of multigrain wholemeal bread. The diet should be followed for 6 months. This way you can go for a long time without the yo-yo effect of gaining weight back. If you follow a diet with the idea of ​​eating less and moving more, you can surprisingly easily control your weight.

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