BENEFITS OF A HEALTHY FOOD

1. It improves the brain

A diet rich in vegetables, fruits, fish and nuts, such as nuts or almonds, helps reduce
the deterioration of memory, attention and other brain functions, reveals a study by
McMaster University.

2. Provides energy

The body gets energy to carry out its activities from food, so it is important that the
diet contains healthy and non-harmful carbohydrates, says the University of
Sheffield.

3. Protect the heart

Eating healthy foods, such as whole grains, helps reduce levels of bad LDL
cholesterol, which is harmful to the heart, while increasing good (HDL), says the
University of Maryland Medical Center (UMMC).

4. Keeps the pressure low

Because a healthy diet is low in sodium, it helps maintain adequate blood pressure,
that is, 120/80 mm / Hg, the UMMC also reports.

5. Reduce stress

Certain foods have the ability to moderate the production of cortisol, the cause of
stress, in the body. Some of them are those that contain vitamin C, such as oranges,
omega 3 acids, salmon for example, and magnesium.
6. Strengthens the immune system

Eating a healthy diet helps the body recover from injuries and illnesses because the
immune system has obtained the necessary nutrients to be strong according to the
University of Sheffield.

7. Invigorate the bones

Dairy products and some vegetables such as kale from healthy diets help
strengthen bones, providing adequate amounts of calcium, and prevent
osteoporosis, says the NYU Langone Medical Center.

8. Help the digestive system

When many healthy foods are consumed the digestive system works better, it does
not have to digest fatty, spicy or unhealthy prepared foods, says the San Gil
University Foundation.
Having a healthy diet is not a matter of fashion, in short all these benefits will give
you more years of life. According to a study by Brigham and Women's Hospital,
following the Mediterranean diet helps people slow down the aging process.

CONSEQUENCES OF THE CHATARRA FOOD

1.DIGESTIVE PROBLEMS

Its constant consumption can generate reflux or irritable bowel syndrome since this
type of food is fried.

2. LEARNING AND MEMORY PROBLEMS

Experts point out that toxic substances can generate chemical reactions that lead
to inflammation of the hippocampus, associated with memory and recognition.

3. FATIGUE AND WEAKNESS

These foods lack essential nutrients such as proteins or vitamins that the body
needs to stay healthy, functional and energetic.

4. THEY CAN DAMAGE YOUR LIVER

Eating junk food for a certain period of time generates a harmful effect similar to that
of alcohol in the liver due to its high content of trans fats that these foods have.
5. THEY CAN CAUSE TYPE 2 DIABETES

Since these foods do not contain fiber, their consumption leads directly to increased
blood sugar levels.

6. DEPRESSION IN YOUNG PEOPLE

During adolescence, young people suffer from hormonal changes having mood and
behavior changes, in fact healthy diets are essential to maintain normal hormonal
changes, the risk of suffering depression increases 58% if you consume a lot of junk
food.

GOOD DIET
DAIRY PRODUCTS

Preferably skimmed (milk, yogurt and fresh cheese 0%). If you drink vegetable
drinks, choose those enriched in calcium.

VEGETABLES
All vegetables are recommended for quick weight loss. Include them both at lunch
and dinner as a main course, from the leaves for salad, tomato, cucumber ... to
vegetables such as eggplant or zucchini, or cruciferous (broccoli, cabbage ...) and
also mushrooms.

FRUITS:

All fruits are also advised, including bananas! Ideally, take 2 or 3 servings each
day. You can take it for dessert or between meals. They are an ideal snack.

CEREALS, VEGETABLES and TUBES

This food group is the one that we use in an energetic way, as if it were our gasoline.
We must take it so that the organism can do its functions, but we must control the
amount so that the body can also take advantage of the energy reserves
(accumulated fat) and thus lose weight.

PROTETICS

Eggs: 3-4 eggs a week.

Meats: Preferably white (chicken or turkey) and once, maximum twice of red meat
(veal)
Recommended sausages: turkey breast, chicken or cooked ham.
 Fish: Increases its consumption to the detriment of meat. Try to take at least 3 times
a week white fish (hake, sole, cod ..) and 1 or 2 times blue fish (salmon, anchovies,
mackerel ...)
Seafood: You can also incorporate it into your recipes as white fish. Clams, cockles,
squid, cuttlefish, prawns ...

BAD DIET
Diseases. Inadequate food consumption causes cancer, high blood pressure,
osteoroposis and other noncommunicable diseases
Last century diseases such as cholera, tuberculosis and AIDS were the deadliest
worldwide, but with the arrival of the 21st century, the population must face new
epidemics, such as Noncommunicable Diseases (NCDs).
These are characterized by long periods of latency, which progressively deteriorate
health, to produce physical disability or death. These include cancer, diabetes, high
blood pressure, dyslipidemias (impaired lipid metabolism), osteoporosis and
cardiovascular and respiratory diseases.
According to the World Health Organization (WHO), every year these conditions,
which can be prevented with adequate food, cause 16 million premature deaths
worldwide. The organization's data indicate that in Peru the probability of dying
between 30 and 70 years due to an NCD is 11%.
The food and nutrition coordinator of the Arequipa Healthcare Network of EsSalud,
Johana Mendizabal, said that modern life has increased the occurrence of these
cases in the region. "Many people stop eating healthy for work and turn to fast food,
which does not provide enough nutrients that the body needs," he explains.
He notes that because of poor nutrition is that these conditions appear. It also
indicates that overweight is related to the occurrence of heart disease. He warned
that 60% of Arequipa residents are overweight.
According to the specialist, proper nutrition, sports and not abusing alcohol and
tobacco can reduce the appearance of an NCD by 80% and prevent premature
deaths caused by these diseases.
The specialist said that one of the methods that diners can use to obtain a balanced
diet is to measure the portions of a meal by hand. For example, at lunch the meat
dam of the dish should be the size and thickness of the open palm of oneself. In the
case of these proteins, the recommendation is to eat red meat twice a week, since
 Examples of junk food
 Pizza: One of the most fatty foods that exist and that consuming it in
excess can be harmful to health.

 Burgers: Because of the great combination of ingredients is a great source

of carbohydrates, there are cases of people who have died from a heart attack
when eating a hamburger

 Donuts: This product is very rich, has different flavors and styles, but it is
extremely fatty and can cause serious damage, such as weight gain.

 French fries: In some parts it is also known as French fries, because of the
large amount of oil used and condiments, it is one of the most consumed, but
also harmful products.

 Hot-dog: although it is not as dangerous as the previous ones, its excessive

consumption can bring you many problems.
 Sweet:Sugars are potentially very harmful food products. Although natural
sugars can be found in foods such as fruits without being a problem,

 Juices:Natural juices are not bad if they are not abused, but they are those
that contain sugar.

 pre-cooked food: In many homes, pre-cooked food is part of everyday life.

This is very bad news for your health, as it is very common to consume food
products with too much ingredients such as salt, glutamate or sugar

 Comida ultraprocesada: Products that contain large amounts of refined

flours, refined sugars, unhealthy fats and salt are examples of this type of junk
food.

 Industrial breakfast cereals:These contain huge amounts of refined flours

and sugars that raise the glycemic index.
 Examples of healthy food
 Salmon: It has a high content of Omega 3; which according to studies,
prevents cell aging and helps improve the functioning of the heart. It
also has vitamin B, phosphorus and protein.

 Nuts:Source of vitamins and energy for the body. It is vital for the
heart and related diseases and is said to potentiate male fertility.

 Linseed:It has omega 3 oils, magnesium, phosphorus, copper, fiber,

thiamine, manganese, potassium and zinc.

 Carros: It helps digestive processes and keep vision healthy.

 Orange:Rich in vitamins, mineral salts and sugars. It contains an

important level of fiber, ideal for digestion and an excellent antioxidant
that helps the body to discard excesses or imbalances.

 Papaya: It has enzymes that help digestion, its caloric content is

minimal, it has a healing effect and is used in cases of gastric ulcer.

 Broccoli:It is one of the foods that help to care for and improve the
skin condition;
Reduces the damage of diabetes and the risk of cáncer

 Grape:It is an antioxidant and helps prevent the symptoms of aging,

since it activates the production of collagen and elastin.

 Pineapple-:It stands out mainly for combating fluid retention in the

body and providing an important level of fiber.

 Beans:They contain proteins and essential fibers for the body

 LICEO LADISLAO LEIVA

first name: Brenda Daniela Tejo Melgar

Nicolle Elizabeth Silva Minero
Karla Antonia Dardon Castro

Grade: 2 AÑO “B”

Matter: INGLES

Teacher:Miguel Angel

Year: 2019