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.
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.
7 amazing health benefits of drinking yogurt
Did you know, that a diet richer in nutrients will not be effective if your digestive system is weak? It is essential to boost your gut health to improve your overall health, and one of the measures you can follow to improve it is curd consumption.
According to the “onlymyhealth” website, it is known that milk provides your body with multiple benefits, from treating constipation to providing immunity. It contains calcium, vitamins, potassium, probiotics, calcium, phosphorus, antioxidants and other essential nutrients.
Drinking a cup of curd after meals can do wonders for your health. As summer approaches, make it a part of your regular diet to reap the maximum benefits.
Health benefits of yogurt
Helps in digestion Yogurt is an effective drink to promote the health of the digestive system, it contains healthy bacteria and lactic acid that helps promote intestinal health and increase metabolism, and it is beneficial for people who suffer from constipation because it reduces bowel movement, in addition to that it treats digestive problems, Such as irritable bowel syndrome, stomach infections, etc. Prevents acidity
Many people complain about acidity problems that they frequently face. Drinking curd prevents acidity and reduces irritation caused by acid reflux. Curd provides a cooling effect and relieves heartburn.
According to a study published in the International Journal of Scientific Research and Management (IJSRM), drinking yoghurt helps people digest spicy food and soothes the stomach lining.
Good for skin health From the body, eating curd helps remove dead skin cells, clears clogged pores, and improves skin texture. Strengthens Immunity Curd can boost your immunity and prevent diseases. It promotes the growth of a balanced gut flora, which boosts immunity and other bodily functions. In addition, the Milk Fat Globule Membrane (MFGM) present in curd contains substances with antifungal, antibacterial, antiviral, and anticancer effects. Reduces cholesterol levels It can regulate blood cholesterol levels And arteries through curd, thus maintaining a healthy heart, people with high blood cholesterol levels should consume it regularly.
Energy booster Eating curd is a great way to boost your energy levels. It is rich in calcium and essential vitamins and minerals and keeps your energy levels high. If you are feeling energetic, you are less likely to consume junk food at odd hours. So, if you want to lose weight, you can drink curd.
Detoxify Your Body It helps detoxify the body due to the presence of riboflavin in it. It helps convert food into energy and boosts liver function. Thus, a healthy liver helps flush out toxins from the body and stimulate your overall health.
The minerals and vitamins present in curd provide several health benefits. You can drink it regularly.
However, refrain from drinking it at night if you are allergic to cold or pollen. People who are lactose intolerant can increase their calcium intake by adding curd to their diet.