#77. DINH DƯỠNG CƠ THỂ BẠN CẦN

Hi everyone, I'm back with you in a new series of active health care In this short video, I will share with you about the essential nutrients, the essential nutrients, the important nutrients that your body needs to be full of to be able to fully transform the skin inside the cell and give you a healthy body I will draw it here to make it easier for you to imagine and observe about the colors 1, 2, 3, 4, 5, 6, 7, and so on The essential nutrients are written in 7 different colors I imitated them here to make it easier for you to remember Those are the 7 essential nutrients that your body needs to fully perform the functions inside and give you a perfect health If you lack one of these nutrients, you can't be healthy That's it In these 7 essential nutrients, I draw here with 2 different big blocks A big block is called a multivariate nutrient, which means it needs a large amount and a small block is a multivariate nutrient, which means it needs a small amount In the multivariate nutrient, I wrote here 4 components or 4 multivariate nutrients 1. Water 2. Protein 3. Carbohydrate 4. Fat The multivariate nutrient has 3 important components These are vitamins, minerals, and enzymes First, we will share a little bit about the multivariate nutrient Multivariate means that every day you need to fill your body with a large amount Here it includes nutrition and energy Energy means that your body can live thanks to nutrition and energy In this multivariate nutrient, it provides your body with nutrition and energy First is water Water in your body accounts for about 60% of your body For example, if you weigh 50 kg, water accounts for 30 kg That's the average amount For children, adults, and pregnant mothers, the need for water is higher than for normal people For those who work hard, sweat a lot, or exercise a lot, the need for water is higher than normal So you should pay attention to replenish water to your body Don't let your body run out of water or dry Then your body will not be healthy Second is protein Protein is a chain that is linked by amino acids We can find and know about 20 types of amino acids that your body needs to be able to combine proteins and participate in body functions However, for adults, there are only 11 types of amino acids and 9 types of amino acids need to be supplemented from food If you supplement from food without those 9 types of amino acids, you will also get sick Children cannot combine 11 types of amino acids So children will supplement various sources of food to support fully-developed and adult children In addition to supplementing enough protein, you also need to supplement enough amino acids As I described, amino acids are found in different sources of food You can get 20 types of amino acids by supplementing a little bit of each source of food Some types of proteins are called perfect proteins It means that they have almost 20 types of amino acids Some types of proteins are not perfect But it doesn't really matter You don't have to worry about whether the protein is perfect or not You just need to supplement a variety of sources of protein Because in addition to protein, there are also vitamins from many different sources of food It is very important So don't just focus on perfect proteins You are missing out on other things Third is carbohydrates Your body needs about 45-65% of carbohydrates per day Carbohydrates are found in vegetables, fruits, and seeds You need to prepare your body for daily use The amount of energy is about 45-60% 45-60% is OK Carbohydrates from vegetables and fruits have very low energy So if you need 2,000 calories, your daily food is mostly vegetables The more you cook, the higher the energy But I recommend that you eat a large amount with low energy It will be better for your body Because a large amount with low energy means that the energy is enough for your body But a large amount here means that it will be more nutritious More vitamins, more carbs, more enzymes Then you will be healthier Usually you are missing, you are not enough And the fourth is fat Fat here, your body needs about 20-30% of total energy per day The best fat to be used is coconut oil Coconut oil is cold-pressed You should choose cold-pressed coconut oil Fruits such as avocado, seeds, or coconut rice These are extremely good fat sources for your health Remember that if you don't have enough fat, your body won't be able to fully function Don't omit any of the sources of fat that I just described The second group is micro-fat Micro-fat means that your body needs a smaller amount, but extremely important This second group participates in each reaction of the cell Each biological reaction of the cell If one is missing, it will not participate Therefore, it will be missing right inside the body And you will be sick The first group to be listed in the micro-fat group is vitamin Vitamin is currently found to be about 13 types of vitamins 13 types of vitamins and you need to supplement those 13 types of vitamins Balance in your body, then you will be healthy In vitamins, there are 2 groups, which are water-soluble and oil-soluble Most of the vitamin groups B have about 8 types of vitamin group B And one type of vitamin group E is 9 types Those 9 types of vitamins can be dissolved in water And your body is almost immune to it And after swallowing, it will be discharged through the urethra The second group is oil-soluble There are 4 types of oil, such as A, D, E, and K That's a total of 13, right? The remaining 4 types are oil-soluble They can be stored in your body for a few days, or even a month And it will be used gradually until it runs out So this part is quite safer than the vitamins that are not stored inside How to add vitamins to your body? Just eat fresh vegetables to have enough vitamins In case of deficiency, you have to add It's also good to take a sunbath in a limited time It will help you replenish the vitamins in your body The second group is also the 6th most important group That is mineral There are 2 types of mineral The main mineral is the important one There are 2 types of mineral The main mineral is the important one Protein, amino acid Vitamin, mineral