A healthy diet promotes health and reduces the risk of disease. So what is a healthy diet? What should a healthy diet include?
Diet greatly affects the body, as well as human health. A healthy diet helps you stay healthy and live a longer life. By contrast, a European study of 500,000 people living in 10 different countries found that an unhealthy diet increased the risk of death, particularly by increasing the risk of conditions such as heart disease. cardiovascular diseases, lung diseases, digestive diseases and even cancer.
Here are 4 notes to remember to have a scientific and healthy diet.
1. Eat slowly, chew well
When you chew, your salivary glands are activated, giving you more time to prepare for digestion. The more you chew, the longer your saliva will mix with the food, which is very beneficial for your digestive system. Enzymes in saliva create an initial chemical reaction to reduce the load on subsequent digestion.
A study conducted by the Affiliated Hospital of the Zhejiang University School of Medicine on 644 volunteers showed that those who ate quickly had higher body mass index, waist circumference, and visceral fat than those who chewed slowly. Additionally, fast eaters had a 66% increased risk of abdominal obesity and a 65% increased risk of obesity.
A Japanese study of 200,000 people also found that fasting was an independent factor in the onset of diabetes. Eating fast not only increases the risk of obesity and diabetes, but also increases the risk of dyslipidemia. An Italian study showed that eating fast, especially at lunch and dinner, increases the risk of dyslipidemia.
Studies show that we should eat slowly, chew well, chew 20-40 times per piece. Eating slowly gives the brain time to receive signals of satiety, which helps us control the amount of food we eat, avoiding being too full.
2. Moderate diet
Various foods, limit salt, sugar, fat…
Once food is broken down and pureed in the oral cavity, it passes through the esophagus to the stomach and digestive system. If the amount of food contains a lot of fat, sugar and calories, it will increase the load on the stomach.
According to the WHO, a healthy diet can promote health and help you live longer, and these are the “Five Principles of Healthy Eating” recommended by the WHO.
– Principle 1: MUST have a variety of foods
People should maintain a varied diet, rich in fresh vegetables and fruits, and eat enough meat, fish, and eggs. In addition, you should also add whole grains such as corn, millet, oats, wheat, brown rice,… because they are foods rich in healthy fibers. Helps supplement nutrients.
– Rule 2: Don’t eat too much salt
Eating too much salt can increase blood pressure, which is one of the factors that increases the risk of cardiovascular disease. In the “Dietary Guidelines for the Chinese”, the recommended daily intake of salt should not exceed 6 grams.
– Principle 3: You MUST control the amount of fat you eat
Fat is also a necessary component of a healthy diet, but regular consumption of fatty foods can increase the risk of obesity, cardiovascular disease, and other metabolic diseases.
– Principle 4: LIMIT eating a lot of sugar
Eating too much sugar is not only bad for your teeth, it also makes them prone to cavities. Scientists have found that eating foods high in sugar is linked to skin problems. The sugar molecules often cause the collagen to stick together, causing the skin to lose elasticity, become rough, wrinkled, and worse.
In addition, eating too much sugar is also a cause of overweight and obesity.
– Principle 5: Limit alcohol
Drinking too much alcohol will harm the body and health, typically affecting the function of the liver, causing fatty liver caused by alcohol. In addition, alcohol affects the brain and nervous system.
3. Order of eating
The order in which you eat foods also plays an important role in a healthy diet. Research published in the Chinese journal “Diabetes, Obesity, and Metabolic Diseases” indicates that we should first eat vegetables, then meat, and finally carbohydrates such as rice and bread. . This eating order helps stabilize blood sugar levels, preventing spikes in blood sugar after meals.
4. Eat right, have enough meals
the teacher4. Eat right and have enough meals
Professor Vu Khang, professor at the Department of Clinical Nutrition, Beijing Trade Union Medical University Hospital, said that eating right and enough meals is also one of the habits that help maintain health.