Energy foods, builders and regulators is the name given to foods according to the effect they have on the human body. Food, in general, plays a fundamental role in the proper functioning of the body of all living beings.
They help maintain an optimal state of health, regulate the body's metabolic activity and provide it with the energy it needs to be able to perform its daily tasks.
There are various theories about nutrition and ways to classify foods into groups. One of these theories classifies foods according to the benefits they provide to the body, therefore, it indicates that there are three different types of food, some regulators, others builders and others dedicated to giving energy (India, 2017).
Regulatory foods are those that contribute to the process of regulating metabolism. They are rich in nutrients, minerals, vitamins and all the substances that the body requires to function properly. Here you can find fruits, vegetables and water.
Builder foods are those whose main function is to repair and build tissues in the body when they present some type of injury. Within this group are mainly protein-rich foods of plant and animal origin.
The third group of foods includes those denominated as energetic. These are the ones whose mission is to provide the body with the energy it needs to be able to carry out its daily activities. They are responsible for supplying muscle energy, vitality and strength. This includes carbohydrates and fats (Crowther, 2013).
The balance in the intake of these three food groups ensures that the body has all the necessary nutrients for its proper functioning. It is important to highlight that this intake must be balanced, according to the specific needs of each body.
A good diet always translates into a healthy life, full of strength and vitality (IWM, 2017).
Regulatory foods
Regulatory foods are those rich in proteins, vitamins, minerals. They are characterized by being protective of the vital functions of the human body and are classified into two primary groups:
1 - Foods rich in vitamins, minerals and proteins of high biological value. Here you will find numerous vegetables and fruits, milk, eggs, fish, animal proteins and organ meats such as liver.
2 - Foods rich in specific vitamins and minerals. This includes green leafy vegetables and certain fruits.
This group of foods are those that help regulate the body's metabolism and allow it to function optimally. They are understood as the foods that give the body what it cannot produce.
They are characterized by contributing to the correct functioning of different processes that take place inside the body, such as digestion.
In short, these foods are responsible for balancing all body processes by introducing the body with the nutrients it needs so that its internal processes take place on a regular basis (Merriam-Webster, 2017).
Protein-rich foods are called builders. These foods are divided into two main groups:
1 - Foods with high biological value such as dairy, egg, fish and protein of animal origin.
2 - Proteins of medium nutritional value, such as seed oils, nuts, protein-rich flours and nuts.
The primary function of the foods that belong to this group is to help repair damaged body tissues and build new tissues.
These foods benefit the connective, epithelial, blood, muscular and nervous tissues, among others.
Some foods that can be classified within this group include beans, lima beans, lentils, most cereals, foods from the sea, organ meats, and all kinds of milk derivatives, such as yogurts and cheeses.
The intake of this food group should correspond to at least 15% of people's daily diet, in order for them to be able to fully fulfill their function (Tull, 1996).
Energetic food
This group mainly includes foods rich in carbohydrates and fats. Like the other two groups, energy foods can also be divided into two broad categories:
1 - Cereals, roots and tubers.
2 - Carbohydrates and fats.
Some cereals that are included in this group can also be included in the group of building and regulating foods since they supply energy as well as proteins, vitamins and some minerals.
Even some roots and tubers also provide limited amounts of protein, minerals, and vitamins. In fact, the only ones that only supply energy are pure carbohydrates and fats.
These foods not only give energy to the body, they also help stimulate mental capacity, promote concentration, give strength and vitality.
Foods rich in energy should be eaten in moderation, and taking into account the average energy consumption of the body, otherwise, they can unbalance the body, accumulating in it and generating later health problems, such as obesity.
Some of the more easily identifiable foods within this group include pasta, breads, rice, nuts, cereals such as quinoa, oatmeal, and polenta.
Energy taken from food is usually burned during the gas exchange process.
When more demanding activities take place, such as running, playing sports, or walking for long periods of time, it is recommended to increase the consumption of these products (Gillaspy, 2014).
References
- Crowther, G. (2013). Eating Culture: An Anthropological Guide to Food. Toronto: University of Toronto Press.
- Gillaspy, R. (September 21, 2014). com. Obtained from Energy-Yielding Nutrients: Carbohydrates, Fat & Protein: study.com.
- India, T. i. (2017). This is My India. Obtained from Nutritional Classification Of Foods: thisismyindia.com.
- (2017). Imperial War Museum. Retrieved from Food Chart - Body Building Foods - Energy Foods - Protective Foods - Eat Something From Each Group Every Day: iwm.org.uk.
- Merriam-Webster. (2017). Merriam-Webster. Obtained from protective foods: merriam-webster.com.
- Tull, A. (1996). Food and Nutrition. New York: Oxford Univertisy Press.