Tip 1
Consume a variety
of quality food! Eat regularly, without haste, and in a pleasant atmosphere.
Take enough time for your meal.
- · Consuming different types of food in
optimal quantities provide the essential nutrients necessary for the body,
without excess energy, fat, salt, and sugar.
- · Regular diet prevents the intake of food
at once in large quantities and allows better digestion and utilization of food.
- · Eating slowly and in a pleasant atmosphere helps to better experience the taste and smell of food and utilization of nutrients.
Tip 2
Consume grains as
an important source of energy. Choose wholemeal bread and other wholemeal
products.
- · Bread and other grains are rich in starch
which is a recommended source of energy and also contains a significant amount
of plant proteins. Potatoes are also a rich source of starch.
- · Wholemeal bread and other whole foods
significantly contribute to the intake of vitamins, minerals, and fiber
(cellulose, etc.).
- · Whole grains stimulate the digestive
system and reduce the risk of constipation, cardiovascular disease and some
cancers.
Tip 3
Consume over 400 grams of various vegetables and fruits daily. Let them be raw.
- · Vegetables and fruits are rich in vitamins
and minerals, bioactive components, and fiber. Daily intake of fruits and
vegetables reduces the risk of various malignant diseases, cardiovascular
diseases, weight gain, obesity, and type 2 diabetes.
- · Vegetables and fruits are recommended raw,
because during their heat treatment a large part of the content of vitamins is
destroyed.
Tip 4
Consume milk and dairy products low in fat and salt
- · Milk and dairy products are an important
source of quality protein, vitamins, and easy-to-use calcium that reduce the
risk of osteoporosis.
- · Yogurt is a particularly good
choice.
- · The high-fat content of milk and dairy
products increase the risk of high blood cholesterol and cardiovascular
disease.
Tip 5
Choose lean meats, often replacing fat meats and meat products with fish, chicken, and legumes.
- · Meat, poultry, fish, eggs, legumes and
nuts are rich sources of protein and iron.
- · Lean meats are recommended because animal
fats in fatty meats and delicacies can increase blood cholesterol and the risk
of cardiovascular disease.
- · Fish contains significant fatty acids that
reduce the risk of cardiovascular disease.
- · Nuts are rich in significant vegetable
fats, but have a significant energy value, so they are recommended in
moderation.
- · Eggs are a source of quality protein, but the yolk contains a certain amount of cholesterol.
Tip 6
Limit total fat intake, especially animal fat. When cooking, replace animal fats with vegetable oils
- · Eating more fat increases the risk of
obesity and type 2 diabetes.
- · Excessive consumption of animal fats increases blood cholesterol, the risk of cardiovascular disease and some cancers.
- · Vegetable oils reduce the risk of cardiovascular disease.
Tip 7
Limit your intake of sugar and confectionery. Avoid fizzy drinks that contain sugar.
- · Refined sugars, such as fructose, glucose, etc., are a source of "calories" - they provide energy immediately.
- · Honey contains bioactive components and can be used occasionally for sweetening.
- · Increased and frequent consumption of sugar and sugar-containing products, as well as sugary drinks, lead to obesity, risk of cardiovascular disease, type 2 diabetes, and dental caries.
Tip 8
Reduce the amount of salt in your food.
- · High levels of salt increase the risk of
high blood pressure which can be a risk factor for stroke and ischemic heart
disease.
- · High levels of salt increase the risk of
kidney imbalance increased calcium loss and osteoporosis.
Tip 9
Consume alcoholic beverages in moderation.
- · Consumption of large amounts of alcohol
increases the risk of high blood pressure and stroke, dysfunction, and liver
disease and some cancers.
- · Alcohol is a source of large amounts of
"empty calories".
- · Moderate consumption of alcoholic
beverages, especially red wine reduces the risk of cardiovascular disease.
Tip 10
Maintain a healthy weight and be physically active every day
- · Weight loss will be followed by an
increased risk of immunosuppression and increased morbidity.
- · Weight gain and obesity increase the risk
of type 2 diabetes, high blood pressure, cardiovascular disease, some cancers
and arthritis.
- · Regular physical activity improves mood,
improves work capacity and sleep, reduces stress, as well as the risk of
obesity and osteoporosis.
- · Replace high-energy foods with whole
grains and products, fruits, and vegetables.
- · Be physically active for about 60 minutes a day (eg brisk walk)
Tip 11
Drink plenty of water
- · Water is vital for all functions in the
body.
- · Optimal water intake reduces the risk of
kidney stones and constipation.
- · Dehydration has a particularly bad effect
on mental and physical performance.
Tip 12
Pay special
attention when buying, preparing and storing food because improperly prepared
and stored food can lose quality and be unsafe to consume.
Also, take a look at:Healthy food recommended for every day
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