{"id":14377,"date":"2025-12-29T23:32:21","date_gmt":"2025-12-29T23:32:21","guid":{"rendered":"https:\/\/org-store.store\/?p=14377"},"modified":"2025-12-29T23:32:21","modified_gmt":"2025-12-29T23:32:21","slug":"basics-of-nutrition-part-1-intro-to-macros-and-micros","status":"publish","type":"post","link":"https:\/\/org-store.store\/?p=14377","title":{"rendered":"Basics of nutrition part 1 &#8211; intro to macros and micros"},"content":{"rendered":"<p><iframe loading=\"lazy\"  width=\"580\" height=\"385\" src=\"https:\/\/www.youtube.com\/embed\/RZaJGiNA5pU?rel=0&#038;autoplay=1&#038;autoplay=1&#038;modestbranding=1\" frameborder=\"0\" allowfullscreen><\/iframe><br \/>\n<br \/>Macro and micronutrients define <\/p>\n<p>I\u2019ve talked about important amino acids as 21 or 22 as an alternative of all amino acids. Important are 9 and relaxation are non or semi important.<br \/>\n1. Carbohydrates<\/p>\n<p>4 cal per gm <\/p>\n<p> \u2022 Features: Main vitality supply, helps mind operate, kidney, coronary heart muscle tissue, and central nervous system.<br \/>\n \u2022 Varieties:<br \/>\n \u2022 Easy Carbohydrates: Sugars present in fruits, greens, milk, and milk merchandise.<br \/>\n \u2022 Complicated Carbohydrates: Starches and fiber present in grains, legumes, and starchy greens.<br \/>\n \u2022 Sources:<br \/>\n \u2022 Easy Carbohydrates: Fruits (bananas, apples, berries), honey, milk, yogurt.<br \/>\n \u2022 Complicated Carbohydrates: Complete grains (brown rice, oats, complete wheat bread), legumes (beans, lentils), starchy greens (potatoes, corn).<\/p>\n<p>2. Proteins<\/p>\n<p>4 cal per gm <\/p>\n<p> \u2022 Features: Constructing and repairing tissues, producing enzymes and hormones, supporting immune operate.<br \/>\n \u2022 Varieties: Full proteins (include all important amino acids) and incomplete proteins.<br \/>\n \u2022 Sources:<br \/>\n \u2022 Animal Sources: Meat (rooster, beef, pork), fish (salmon, tuna), eggs, dairy merchandise (milk, cheese, yogurt).<br \/>\n \u2022 Plant Sources: Legumes (beans, lentils, chickpeas), nuts (almonds, walnuts), seeds (chia, flaxseed), complete grains (quinoa, buckwheat).<\/p>\n<p>3. Fat<\/p>\n<p>9 cal per gm <\/p>\n<p> \u2022 Features: Vitality storage, insulation, cell construction, absorbing fat-soluble nutritional vitamins (A, D, E, Ok).<br \/>\n \u2022 Varieties: Saturated fat, unsaturated fat (monounsaturated and polyunsaturated), trans fat.<br \/>\n \u2022 Sources:<br \/>\n \u2022 Saturated Fat: Animal fat (butter, lard), dairy merchandise (cheese, cream), coconut oil, palm oil.<br \/>\n \u2022 Monounsaturated Fat: Olive oil, avocado, nuts (almonds, cashews).<br \/>\n \u2022 Polyunsaturated Fat: Fatty fish (salmon, mackerel), flaxseeds, walnuts, sunflower oil.<br \/>\n \u2022 Trans Fat: Processed meals (baked items, snacks), margarine, quick meals.<\/p>\n<p>Micronutrients<\/p>\n<p>1. Nutritional vitamins<\/p>\n<p> \u2022 Vitamin A<br \/>\n \u2022 Features: Imaginative and prescient, immune operate, pores and skin well being.<br \/>\n \u2022 Sources: Carrots, candy potatoes, spinach, liver, dairy merchandise.<\/p>\n<p> \u2022 Vitamin B Complicated (B1, B2, B3, B5, B6, B7, B9, B12)<br \/>\n \u2022 Features: Vitality manufacturing, mind operate, cell metabolism.<br \/>\n \u2022 Sources: Complete grains, meat, eggs, dairy merchandise, legumes, nuts, seeds, leafy inexperienced greens.<\/p>\n<p> \u2022 Vitamin C<br \/>\n \u2022 Features: Antioxidant, pores and skin well being, immune operate.<br \/>\n \u2022 Sources: Citrus fruits (oranges, lemons), strawberries, bell peppers, broccoli, Brussels sprouts.<\/p>\n<p> \u2022 Vitamin D<br \/>\n \u2022 Features: Bone well being, immune operate.<br \/>\n \u2022 Sources: Daylight publicity, fatty fish, fortified dairy merchandise, egg yolks.<\/p>\n<p> \u2022 Vitamin E<br \/>\n \u2022 Features: Antioxidant, pores and skin well being, immune operate.<br \/>\n \u2022 Sources: Nuts (almonds, hazelnuts), seeds (sunflower seeds), spinach, broccoli.<\/p>\n<p> \u2022 Vitamin Ok<br \/>\n \u2022 Features: Blood clotting, bone well being.<br \/>\n \u2022 Sources: Leafy inexperienced greens (kale, spinach), broccoli, Brussels sprouts, fish, meat, eggs.<\/p>\n<p>2. Minerals<\/p>\n<p> \u2022 Calcium<br \/>\n \u2022 Features: Bone and enamel well being, muscle operate, nerve signaling.<br \/>\n \u2022 Sources: Dairy merchandise (milk, cheese, yogurt), leafy inexperienced greens, fortified plant milks, almonds, tofu.<\/p>\n<p> \u2022 Iron<br \/>\n \u2022 Features: Oxygen transport, vitality manufacturing, immune operate.<br \/>\n \u2022 Sources: Crimson meat, poultry, fish, lentils, beans, spinach, fortified cereals.<\/p>\n<p> \u2022 Magnesium<br \/>\n \u2022 Features: Muscle and nerve operate, blood glucose management, bone well being.<br \/>\n \u2022 Sources: Nuts (almonds, cashews), seeds (pumpkin seeds), complete grains, leafy inexperienced greens, darkish chocolate.<\/p>\n<p> \u2022 Potassium<br \/>\n \u2022 Features: Fluid steadiness, muscle contractions, nerve indicators.<br \/>\n \u2022 Sources: Bananas, potatoes, avocados, spinach, candy potatoes, beans, lentils.<\/p>\n<p> \u2022 Zinc<br \/>\n \u2022 Features: Immune operate, wound therapeutic, DNA synthesis.<br \/>\n \u2022 Sources: Meat, shellfish, legumes, seeds, nuts, dairy merchandise, complete grains.<\/p>\n<p> \u2022 Selenium<br \/>\n \u2022 Features: Antioxidant, thyroid operate.<br \/>\n \u2022 Sources: Brazil nuts, seafood, meat, eggs, dairy merchandise.<br \/>\n<br \/><a href=\"https:\/\/www.youtube.com\/watch?v=RZaJGiNA5pU\">source<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Macro and micronutrients define I\u2019ve talked about important amino acids as 21 or 22 as an alternative of all amino acids. Important are 9 and relaxation are non or semi important. 1. Carbohydrates 4 cal per gm \u2022 Features: Main vitality supply, helps mind operate, kidney, coronary heart muscle tissue, and central nervous system. \u2022 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":14378,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mo_disable_npp":"","footnotes":""},"categories":[140],"tags":[],"class_list":["post-14377","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-videos"],"_links":{"self":[{"href":"https:\/\/org-store.store\/index.php?rest_route=\/wp\/v2\/posts\/14377","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/org-store.store\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/org-store.store\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/org-store.store\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/org-store.store\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14377"}],"version-history":[{"count":1,"href":"https:\/\/org-store.store\/index.php?rest_route=\/wp\/v2\/posts\/14377\/revisions"}],"predecessor-version":[{"id":14379,"href":"https:\/\/org-store.store\/index.php?rest_route=\/wp\/v2\/posts\/14377\/revisions\/14379"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/org-store.store\/index.php?rest_route=\/wp\/v2\/media\/14378"}],"wp:attachment":[{"href":"https:\/\/org-store.store\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14377"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/org-store.store\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14377"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/org-store.store\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14377"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}