Ten simple tips for healthy and beneficial nutrition
Healthy foods alone are not sufficient for diet and to avoid diseases, but must be accompanied by a programmed and integrated healthy diet for eating food. The ideal and integrated diet must include some important conditions.
Maintaining an ideal weight, preventing diseases, and increasing the body’s immunity: all of these are things that a person can achieve by eating healthy foods, but only if they are eaten correctly and not excessively or unorganized.
A good health system is based on the concept of the “food triangle,” in which sugars are at the top of the pyramid and it is recommended to reduce them. As for milk and vegetables, they are at the bottom of the pyramid and should be consumed in abundance, as recommended by the German website “On Media”, which specializes in medical advice.
An ideal and comprehensive diet should include the following ten tips:
1- Diversification in food: Healthy nutrition is not complete without eating different types of food and changing the quantities and types of substances.
2- Eat foods rich in sugars and free of fat, such as rice, bread, and potatoes, because they give the body the necessary nutritional energy, vitamins, and important nutrients.
3- Eat vegetables and fruits daily, and it is recommended to eat them fresh. The body must be accustomed to eating different meals daily of vegetables and fruits. Fresh juices are an ideal way to do this.
4- Meat and fish are important for nutrition, because they contain nutrients and energy that are important for the body. But too much of it is harmful and causes serious diseases. The German website “On Media”, which specializes in medical advice, advises eating fish 2-3 times a week in small meals not exceeding 70 grams. As for meat, it is recommended to eat it in small meals as well, in quantities not exceeding 600 grams per week.
5- Substances that contain fat are also beneficial to the body, but it is recommended not to exceed more than 80 grams of fat per day. While it is recommended to eat unsaturated fats, such as soy fats and vegetable fats.
6- Reducing sugars and salts is important for the health of the body. It is preferable to replace them with herbs and natural sweeteners.
7- Drink plenty of water and sugar-free drinks.
8- Good and slow preparation of food, by reducing cooking temperatures. Thus, the food does not lose its important nutrients and maintains its taste and flavour.
9- Choose the right time to eat, and remember that your eyes eat with you, so try to take care of your food and prepare it carefully.
10- Daily exercise is important for digesting food and stimulating blood in the body. It is recommended to practice 30 to 60 minutes of exercise daily.
12 Health benefits of drinking amla water on an empty stomach
Ayurvedic medicine considers amla, also known as Indian gooseberry, as an elixir. This fruit, which is nutrient-dense, Vitamin C and it is rich in antioxidants, which makes it extremely beneficial for your overall health. According to a study published in the International Journal of Pharmaceuticals, amla has potent anti-inflammatory and antibacterial properties that can help prevent seasonal flu and infections. Due to its moisturizing properties, it is also beneficial to the skin and hair. In general, amla is a superfood that should be included in your normal diet.
BENEFITS OF AMLA WATER
Here are 12 ultimate health benefits of drinking amla water on an empty stomach:
1. Amla is rich in vitamin C
Amla is packed with vitamin C, which is known for its antioxidant properties. Drinking amla water in the morning can provide a significant boost to your immune system, help you fight infections, and improve overall health.
2. Amla has anti-inflammatory properties
Amla contains anti-inflammatory properties that can help reduce inflammation in the body and potentially relieve symptoms of chronic health problems. Regular consumption can even help reduce joint pain and swelling.
3. Amla supports digestion
Amla juice is also known to help digestion by stimulating the secretion of gastric juices and increasing nutrient absorption. This indigestion, acidity and constipation it can help prevent digestive problems such as.
4. Amla accelerates metabolism
Since Amla is rich in essential vitamins and minerals, drinking amla water on an empty stomach can speed up metabolism, which can be beneficial for weight management and weight loss efforts.
5. Amla helps you manage blood sugar levels
Diabetic or, for people at risk of developing this condition, amla water may help stabilize blood sugar levels.
6. Amla water supports heart health
Amla is also known to lower cholesterol levels and improve heart health, reducing the risk of heart diseases thanks to the presence of antioxidants like high fiber and polyphenols.
7. Purify your body with amla water
If you want to detoxify your body, amla juice can be a beneficial morning drink. It acts as a detoxifying agent that cleans toxins and contributes to cleaner skin, improved energy levels and better overall health.
8. Amla is good for the skin
The high vitamin C content in amla water can improve skin health by stimulating collagen production and protecting against skin damage from UV rays, which ensures healthier and brighter skin.
9. Amla water can accelerate hair growth
Amla is also known for promoting hair health. Drinking amla water can strengthen hair follicles, reduce hair loss, and improve the overall quality and texture of your hair.
10. Amla strengthens immunity
Because of its vitamin C content, amlana is also known to boost the immune system. Regular consumption strengthens your defense mechanisms and makes you stronger against infections and diseases.
11. Amla water can reduce stress
Amla has adaptogenic properties, which means it can help reduce stress and increase mental clarity. It helps improve the body’s response to emotional and physical stress.
12. Amla is great for eyesight
Amla is perfect for good vision Vitamin A source. Regular consumption of amla juice can contribute to better eye health and reduce the risk of age-related macular degeneration and cataracts.
How to make amla water at home?
5-6 amla (bektashi grape)GingerHoneyWater
Step 1: Wash the amla thoroughly and chop it into small pieces, remove its cores.
Step 2: Now mix the amla pieces with water to get a smooth form.
Step 3: After the process is completed, add ginger and honey (as) to your taste and mix once again.
Step 4: Mix the water to remove the pulp and seeds.
Step 5: Add 2 cubes of ice to a glass and serve by drinking.
How to prevent health at home
How is health prevention inside the home, and what are the procedures and advice that you must follow, my dear, to protect your safety and preserve the health of your family members?
Health prevention inside the home is an important part of maintaining your health, personal safety, and the health of your family members. Learn about the most important healthy habits that help us avoid diseases
Tips and procedures
From here, here are some tips and actions you can take to maintain a healthy and clean home environment
Hand washing: Make sure to wash your hands regularly with soap and water for at least 20 seconds, especially before eating, after using the bathroom, and after returning from outside.
Cleaning and sterilizing surfaces: Constantly clean and wipe common surfaces inside the home, such as door handles, table tops, and remote controls, using appropriate cleaners and sterilize them periodically.
Use of mouth and nose protection: In the event of disease symptoms or when interacting with other people outside the family, protective masks for the face and nose must be used.
Social distancing: Try to maintain a safe social distance from people who are not members of your family to reduce the transmission of infectious diseases.
Home ventilation: Maintain good ventilation inside the home by opening windows regularly to circulate fresh air.
Proper food storage: Store food properly in the refrigerator and freezer and avoid leaving food exposed to contamination.
Personal hygiene: Maintain personal hygiene by bathing regularly, cleaning nails and hair, and changing clothes regularly.
Sleep and healthy nutrition: Eat healthy, balanced meals and try to get enough sleep.
Exercise: Do regular exercise at home to maintain your physical fitness.
What does healthy food mean?
Healthy food: Eating healthy food and following a balanced diet is important in order to maintain good health and feel better, as the foods we eat every day have a significant impact on our health, so many studies have shown the links between diet and common serious diseases in our current time.
Healthy eating is defined as eating correct amounts of foods from all food groups in order to live a healthy life, and is referred to as a healthy diet.
The benefits of healthy food are protection from heart disease and stroke by eating vegetables, fruits, polyunsaturated fats, monounsaturated fats, and fish, which reduces exposure to heart disease and strokes.
Reducing excess weight and staying away from obesity; By consuming dietary fiber and carbohydrates in our diet. Treat eye diseases by eating protective dark green vegetables. Control blood pressure by eating low-fat dairy products, vegetables, fruits, beans, fish, and foods rich in potassium.
Fight breast cancer, control colorectal cancer, and avoid prostate cancer. Fight bone loss by eating foods rich in vitamin D, vitamin K, and calcium.
Avoid birth defects by eating dark green leafy vegetables, fortified cereals, and bread. Reduce the severity of Alzheimer’s disease by eating whole grains, fruits and vegetables. Ingredients of healthy food Water The human body contains fifty-seven liters of fluid, and five liters are excreted daily through sweat, urine, breathing, and evaporation, so the body needs eight cups of water per day as a minimum.
Protein materials: Foods rich in protein materials are as follows: meat, legumes, eggs, milk, and nuts. These materials are involved in: the formation of clotting factors in the blood, and the synthesis of hormones that provide the body with energy.
Synthesis of red blood cells and antibodies that fight diseases.
Fatty substances Foods rich in fatty substances are as follows: flaxseed oil, corn oil, sunflower seed oil, olive oil, and fish. They are beneficial to the human body because they: transport many vitamins to the areas where they are absorbed in the body to benefit from them in order to provide the body with energy. and the conduct of independent operations. It protects a person from feeling hungry because it burns slowly, unlike sugary foods.
Note: Nutrition experts recommend using unsaturated fats in preparing foods, salads, and soups. Sugary substances are taken from fruits, vegetables, and grains, and provide some building materials for the body’s organs and tissues, and a person must obtain a sufficient amount of them daily.
Vitamins and mineral elements we get from the food we eat, and they are useful in: regulating the process of synthesis and construction in the body’s various tissues and cells. Continuing life in order to enjoy health and well-being away from diseases.