Eating healthy food is a way of life. Eating healthy food is a habit that can offer many benefits in terms of beauty and health and also mental health: the Ancient Romans already said! By 'healthy eating' we mean in short the habit of eating in a balanced, clean and healthy way.
It is one of the first steps for a correct lifestyle, which must start from the mind.
First of all:
Start researching everything whole meal: rice, rod, bread, and whole grains
Adopt a healthy attitude towards food and eat only for sustenance and not out of boredom, compensation or stress.Practicing physical activity that is complementary to a healthy diet and helps keep your body and mind in shape.
Nutritional balance and healthy food:
What is the nutritional balance? It is a parameter that evaluates the quantities and proportions of nutritional values that must be taken in the diet: only by eating healthy is it possible to maintain nutritional balance.The body is a perfect machine and to keep it that way it needs to take a certain amount of nutritional values that determine the so-called real need, calculated on the basis of age, sex, type of musculature and the type of life that takes place. , but also of metabolic predispositions, of any hereditary pathologies ...
Nutritional components to take:
We list the nutrients and nutritional components of an average individual, with average daily physical activity and healthy.Water: In addition to that contained in food, an average of another 2 liters must be taken.
Lipids: Cholesterol is part of lipids and a maximum of 300 / m2 per day must be taken.
Carbohydrates: The function of carbohydrates is to provide energy to the body, they also play a very important role for the functionality and structure of cells, tissues and organs.
Proteins: Important for the metabolism above all they must be taken during the growth period. As adults, the body requires only what is necessary to compensate for the losses.
Vitamins: They are many and varied: folic acid, vitamin A-B-B1-C-D. They are all needed by our body and to introduce them all the diet must be varied.
Mineral salts: The deficiency of iodine, iron and calcium is very common while sodium is often taken in excess if we think that it is already present in foods in sufficient quantity for our body.
Dietary fiber: It is essential for intestinal health and to modulate nutritional absorption because it takes on fiber to give a sense of satiety. It takes about 30g of fiber per day.
Antioxidants are used to fight oxidative stress and reduce the risk of metabolic diseases.
How to choose healthy food:
Dietary needs differ from person to person: they depend on age, how much sport is practiced, on the state of health ... so it is difficult to recommend healthy food for all categories. But these are the sure bases from which to start to follow a healthy diet.
Get the right carbohydrates:
Carbohydrates can be as simple as sugar and white flour or as complex as whole meal flours and grains.
Simple carbohydrates are assimilated quickly and should therefore be consumed in moderation.
Complex carbohydrates such as whole meal flour, vegetables, oats, and unprocessed grains such as brown rice are digested more slowly. These foods are usually richer in vitamins and other nutrients useful for the body, and contain more fiber (which helps the digestive system to function well).
Take leafy vegetables:
Like cabbage, lettuce, mustard leaves, and Swiss chard. They are full of nutrients that fill you quickly.
Eat lean proteins:
Proteins help muscle development and provide energy throughout the day: between 10 and 35% of daily calories are consumed through proteins. Among the lean proteins are healthy foods such as
lean fish ,poultry and white meats, dried fruit such as cashews.
Choose good fats:
There are good fats and bad fats. For the proper functioning of the body, fats must be taken, in particular: monounsaturated fats and omega-3 fatty acids that help lower the level of bad cholesterol in the body, increasing the good one and reducing the risk of heart disease. We find them in olive oil, nuts, fish oil, some seed oils.
What are the healthy foods with excellent properties:
There are really special foods for our health: they have the potential to fight heart disease, ward off cancer, reduce cholesterol levels and even improve your mood.
What are these very very healthy foods?
- Algae: Not everyone likes them, but algae are rich in vitamins, minerals and amino acids, as well as being beneficial for the intestinal flora.
- Blueberries: Improve brain health. If they are not available in your area, try different berries, such as fresh raspberries.
- Red berry: This red berry contains quercetin, a natural ant carcinogen. It is low in sugar and is a good source of vitamin C, which is essential for bone health and the prevention of scurvy.
- Salmon: High in omega-3 fatty acids, a type of healthy fat. Omega-3 fats are beneficial for blood pressure, brain function, and heart health.
What foods not to eat:
Salt:
Saturated and hydrogenated fats:
Is wine a healthy food?
Drinking a glass of red wine (or beer) during meals is not bad for adults, on the contrary it offers numerous beneficial effects on health: it increases memory functions, reduces bacterial infections and boosts estrogen levels.However, if the quantities increase and exceed 2 glasses a day, it becomes harmful to health. Red wine contains a polyphenol called resveratrol which is thought to have beneficial properties on the heart.
It works by improving the function of the blood vessels in the heart and helps reduce the amount of bad cholesterol.
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