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A healthy diet determines a lot for each person’s health, beauty, and spiritual life. Therefore, it is essential to have a healthy diet, especially if you want to have a healthy body and less illness.
What is a healthy diet?
According to each study and purpose, there are many definitions of a healthy diet. According to common sense, a healthy diet is a diet full of healthy ingredients and healthy foods good taste which providing the nutrients needed to improve overall health.
A healthy diet not only provides the energy necessary for daily activities but also helps the body to prevent dangerous diseases.
Benefits of a healthy diet
We are always advised to maintain a healthy diet every day to improve the quality of life. But specifically, what are the benefits of this diet?
Prevention is more effective
Firstly, a healthy diet will certainly provide the necessary energy with all the nutrients to sustain life. Besides, eating healthy according to the needs of the body will also help us prevent disease more effectively.
If you maintain a simple diet with lots of unhealthy foods, you will gain weight quickly and cause many digestive and cardiovascular diseases, even cancer. But if there is a balanced diet, the physical strength and resistance will be enhanced, so the diseases will be pushed back.
A healthy diet improves mental health
You may not feel it clearly, but diet has a huge effect on the nervous system, which is scientifically proven. The nervous system here is composed of the brain, spine, nerves, and the control center of the body – organs that greatly affect the mental state of the person.
According to Dr. Artemis Simopoulos – president of Washington Genetics, Nutrition and Health Center, vitamin B, specifically, vitamin B12, is a very important nutrient for the nervous system, helping the body to be healthy and healthy. stable operation.
Therefore, a priority diet that provides plenty of vitamin B12 will be very good for the development of the brain and nerves, helping to prevent many diseases such as depression or brain degeneration in the elderly.
Healthy diet to lose weight
According to the Well Well health website, a healthy diet can help you adjust your weight as you want while still providing enough energy for the body. For example, when you lose weight instead of a strict but ineffective diet, give your body a variety of fruits, vegetables, fiber, and starches from whole grains.
These foods have a moderate amount of calories, so when you load into the body, you are still provided with a sufficient amount of nutrients to maintain health, while being able to lose weight as you like.
A healthy diet for beautiful skin
Diet is a direct influence on the skin, so before using expensive cosmetics for skincare, the first thing is to have a healthy diet for the skin.
A diet that prioritizes antioxidant foods and healthy fats will help keep your skin healthy, protect it from the effects of the environment, and prevent premature aging. In addition, reducing public caffeine with adequate water intake will help keep the skin fresher and healthier every day.
Principles for establishing a healthy diet
Everyone knows it is important to maintain a healthy diet, but not many people know what it means to be a healthy diet. If so, here are 10 tips for you.
1.Add good fats
Fat is one of the essential nutrients, directly affecting the functioning of organs such as the brain, heart, skin … Therefore, the body really needs fat, especially good fats to maintain activity. lively.
Good fats, also known as unsaturated fats, are rich in olive oil, avocado, nuts, salmon, herring … so a healthy diet is indispensable for nutritious foods. this.
2.Provide enough protein
We all know the uses of protein for health without which our body would not have enough energy to survive and grow. Lack of protein especially for children or puberty, the body will be slow to develop, reduce muscle, weakened immune system …
Therefore, to have a healthy diet, you must first add enough protein to your body. Protein is also known as a protein with lots of eggs, milk, meat, fish, and in beans like tofu, soybeans, peas, and nuts like almonds, walnuts, pecans … But one thing is needed. Note that nutritionists still recommend eating more plant protein than animal protein, which is better for the body.
3.Get enough good carbs for your body
Nowadays, many people go on a diet by cutting down on carbs and providing more green vegetables and fruits for the body. This is not wrong, but starch plays an important role in the body and not all starches cause fat if they know how to use them properly.
Cereals and starches are rich in phytochemicals and antioxidants that help maintain a healthy heart and prevent diseases like cancer and diabetes. Therefore, you should provide enough good starches and gradually eliminate the bad carbs to both protect the body and not gain weight.
Great carbs are found in entire grains, vegetables, natural products, and vegetables. Of course, these foods will not cause fat so much that you have to cut carbs completely to lose weight. What you need to eliminate or reduce are those foods that contain bad starch such as white flour, refined sugar, rice that has removed bran, fiber, and nutrients.
4.Enhance colorful vegetables in your diet
When it comes to a healthy diet, fruits and vegetables are definitely the first things to remember. These are low-calorie foods but still provide enough nutrients, vitamins, and minerals for the body.
Therefore, the diet every day should try to add more vegetables, especially colorful vegetables because the color groups will bring a different effect on the body. You must measure and count to eat at least 5 types of vegetables with different colors each day.
For example, green vegetables like vegetables, lettuce will provide the body with many minerals and vitamins. Meanwhile, the tubers like carrots, sweet potatoes, squash, goods will add sweetness to the meal. But the fruits will be a great source of fiber, vitamins, and antioxidants for the body.
5.Limit your intake of salt and sugar
Although essential spices in life, salt, and sugar also have the opposite effect if used incorrectly. Sugar not only increases weight but also reduces energy and raises the body’s risk of disease.
Therefore, if you want to have a healthy diet, you should reduce the consumption of soft drinks, confectionery because these are drinks that contain lots of sugar. Instead, add healthy and natural sugars from fruits and cereals.
As with sugar, using salt should be very careful because too much salt in the body will be very easy to cause dangerous diseases such as high blood pressure. In addition to balancing the amount of salt when cooking, you should avoid using processed foods or canned foods because, with these foods, it is difficult for you to control the salt intake.
6.Drink plenty of water regularly every day
Water is an indispensable component of the body, directly affecting the functioning of organs in the body so it is extremely important to provide enough water every day. According to nutrition experts, every day the average human body needs at least 2 liters of water to sustain life.
Providing adequate water has a great influence on the efficiency of eating. When provided with enough water, the digestive and circulatory processes go better, besides also eliminating toxins in the body and helping to reduce stress extremely effectively.
The effect of an external diet comes from what you eat and how you eat it. In the past, grandparents had trees “Eat well for a long time, plow the rice well,” which really has a scientific basis, not just a common concept.
Eating slowly, chewing carefully helps reduce the activity load for the stomach, reduces acid reflux and stomach burning sensations when food is loaded too quickly. Besides, eating slowly also helps you control the amount of food taken into the body better while preventing dangerous diseases such as diabetes, obesity, or heart disease.
8.Each meal is best separated by 4-6 hours
Establishing a healthy diet should pay special attention to the interval between meals. If you are hungrier than usual, you will not have enough energy to study and work, but if the time between meals is too short, the digestive system will not rest and lead to excess body.
The time to digest the stomach is between 4-5 hours, so the interval between meals should be evenly 4-6 hours will be the most reasonable, not missing but not excess more than necessary.
9.Never miss breakfast
Breakfast is a very important meal because it is the time to energize all day long. People who skip breakfast will often feel more tired and less alert. This directly affects the effectiveness of study and work, so special attention should be paid.
In fact, if you do not feel too hungry, you should not skip breakfast, instead, prepare a light breakfast for your body. If you don’t want it too much, you can eat some fruits, nuts, and seeds or a little juice to replenish your body’s energy.
Before breakfast, it is important not to skip breakfast, as this can affect your brain’s concentration and make you feel more stressed.
10.Maintain a balanced diet
Any healthy eating plan will not work if you only apply for a few days and then leave. In addition, the reduction of a certain nutrient in the long term will not be beneficial for the body, so there must be a reasonable calculation to not occur the situation of unhealthy eating and then apply the weight loss regime. hard.
Try to distribute so that you do not use any foods too much, please diversify the menu but with a more moderate amount. Eating and drinking right here is not about cutting things off altogether, but by reducing unhealthy foods to include healthy foods like vegetables, fruits, and vegetables.
If you want to have a healthy body, you should maintain a healthy diet with the necessary compliance with health guidelines. Try to form a healthy eating habit with daily exercise and sports to achieve the highest efficiency both physically and mentally.