Many people want to cook healthy food – but what exactly is healthy? There are hundreds of guides on how to cook and eat healthily. It’s easy to lose track. One thing is clear: every human body has different nutritional requirements. It is therefore difficult to make generalized statements. However, you can generally say that it is fun to play reactoonz.
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In addition, only some of the effects of different foods have been sufficiently researched. Nevertheless, according to the current state of research, there is a lot that can be said about healthy cooking. Healthy cooking is made up of two parts:
- Nutrient-rich and low-pollutant ingredients.
- Preparation methods that retain as many healthy nutrients as possible.
MACRONUTRIENTS IN THE RIGHT PORTIONS
The first task of every meal is to provide the body with the energy it needs to live. This task is performed by the macronutrients:
- Carbohydrates
- proteins
- fats
According to experts, you should get at least 50 percent of your calories from carbohydrates, 15 percent from proteins, and 30 to 35 percent from fats. However, this distribution is often criticized. Many experts suggest that overweight people in particular should eat fewer carbohydrates and more proteins and fats.
However, the form in which you consume these macronutrients is also crucial – as there are more or less healthy options for carbohydrates and fats.
HEALTHY COOKING WITH THE RIGHT CARBOHYDRATES
Pulses such as beans or lentils provide you with plenty of fiber.
Carbohydrates can be divided into short-chain and long-chain carbohydrates:
- Short-chain carbohydrates are simple sugars such as fructose or glucose and disaccharides such as lactose or table sugar (sucrose). You can find these carbohydrates naturally in fruit and lactose-containing dairy products, for example. But they are also found in sweets, baked goods, and ready meals.
- Long-chain carbohydrates include starch (from cereals, pulses, or potatoes, for example) and fiber.
You can cook healthily with foods that contain a lot of long-chain carbohydrates. As your body takes a while to produce energy from long-chain starch, it keeps you full for a long time. The body can only partially utilize fiber – but it is still extremely important as it stimulates digestion and improves the intestinal flora.
Particularly good sources of carbohydrates:
- Wholegrain cereals
- pulses
- starchy vegetables such as potatoes.
Dietary fiber:
- Many types of fruit and vegetables
- nuts
- Products made from white flour, on the other hand, contain hardly any of these nutrients.
HEALTHY COOKING WITH PROTEIN
Nuts are healthy plant-based sources of protein. Proteins are not just a source of energy. The body needs them everywhere, for example, to build cells or hormones.
It is not only important that you eat enough protein, but also that you get it from different sources to absorb all the necessary amino acids.
The body needs 20 different amino acids, nine of which are essential amino acids. This means that the body cannot produce them itself – so you have to get them from food. From a health perspective, it is recommended that you consume both plant and animal proteins. Your body can best utilize animal proteins. However, you can also meet your amino acid requirements with vegan proteins by combining them skilfully (e.g. wholegrain cereals plus pulses).
- Plant-based protein sources: Whole grains, pulses, some vegetables, mushrooms, nuts and seeds
- Animal protein sources: Curd cheese, meat, fish, cheese, eggs
To protect the climate, however, you should mainly use plant-based protein sources. With animal products, buying them from species-appropriate organic animal husbandry is also important.
USE OLIVE OIL
Olive oil supplies your body with important fatty acids. Fat is a flavor carrier – a meal without fat can often taste rather bland. The body also needs fatty acids to store energy and as a building block for cell membranes. So fat is more than just a fattening agent.
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