THE BASIS OF A HEALTHY LIFESTYLE - PROPER NUTRITION
Proper nutrition is the consumption of a variety of foods that provide all the necessary nutrients: protein, carbohydrates, fats, water, vitamins and minerals. A sufficient amount of each of the elements ensures the proper functioning of all organ systems and maintains their healthy condition.
With proper nutrition, it is important to focus on the general diet, not on individual substances. No single nutrient will make a person healthy, so you need to follow a varied and comprehensive diet.
Health will be strong if you meet the needs of the body with useful products. But it is important not only what we eat, but also how we do it. You should eat only sitting at the dinner table. This will help you focus on the process, activate the digestive function and get full of food. Allow enough time for food: half an hour for the main course and 15 minutes to refresh yourself.
Do not buy or keep harmful products at home. This will save you from breaking the rules if your willpower is not enough. You should eat only when you are really hungry. To make sure of this, you should first drink a glass of water, and if the desire to refresh yourself does not disappear after 10 minutes, you can eat a small portion of fruit or nuts.
Proper nutrition is not a restriction or constant control over yourself. It is a way of life that will maintain health and prolong years of activity.
In order to start eating right, it is important to realize that unhealthy food really destroys health and is life threatening. First of all, you should stop buying ready-made products in favor of fresh vegetables, meat and fish. Processed products usually contain harmful impurities, large amounts of salt and sugar. When cooking, you should prefer baking and cooking, rather than frying, or use a minimum of oil. Fatty and red meats should be replaced with leaner ones, such as chicken, fish or legumes.
The most important thing is to include more vegetables in the diet. They can be not only a salad, but also a side dish or main course. Fruits, nuts and dried fruits should replace traditional cookies and sweets. When buying ready-made products, check their composition. If sugar is at the top of the list or hydrogenated fat is on the list, it is better to abandon the product.
The transition to a healthy diet will be easier and more enjoyable if the whole family supports the initiative. Then there will be no harmful products in the house, and a balanced diet will become habitual and traditional.
Proper nutrition is an integral part of a healthy lifestyle. Rational consumption of products will help to achieve high efficiency and activity throughout life.
"Plate of healthy food"
Try to eat healthy foods from all groups every day: vegetables, fruits and berries, legumes, eggs, fish, meat, healthy fats and oils, nuts and seeds, whole grains, dairy and dairy products.
Drink enough water
As a rule, drink at least 1.5-2 liters of water during the day: unboiled (cleaned with a filter) or mineral water. But keep in mind that tea, coffee and juices do not replace water. In the heat, during exercise, after eating protein-rich water you need to drink more.
Prepare food properly
Prefer the following cooking methods: cooking, baking, stewing, steaming. Proper heat treatment is the key to maintaining the integrity of the structure of products. But fried foods should be abandoned altogether.
Food should be chewed carefully. The process of digestion begins in the oral cavity: enzymes produced by the salivary glands, promote the breakdown and initial disinfection of food. Ingestion of food without chewing leads to excessive eating, because the feeling of satiety is associated with the receptors of the oral cavity.
Reduce the amount of salt
You need to eat as little salt as possible. Its excess contributes to fluid retention in the body, leads to edema and high blood pressure. It is better to replace ordinary table salt with sea salt. For comparison: in table salt only two trace elements: sodium and chlorine, while in the sea about 90 of them.
BASIC RULES OF HEALTHY AND PROPER NUTRITION:
Sugar is a source of empty calories that does not contain nutrients. It is recommended to avoid sugar and sweets in general. It is better to prefer fruits, berries and honey.
Follow the regimen
Irregular eating can lead to indigestion. It is rational to eat five meals at about the same time. It is better to eat several times a day little by little than to eat to your heart's content once.
Choose healthy snacks
Fruits and dried fruits, nuts, natural yogurt without fillers, as well as a hand-made sandwich of useful ingredients will taste great as a snack.
Don't forget to move
An important addition to a healthy diet is physical activity. If you do not have time for sports at all, then walking in the fresh air, morning jogging, charging in the morning, no one canceled. Walk more, get rid of the habit of driving one or two stops, be mobile.
Plan your menu and save time
Plan the menu in advance for the week. Stock up on food. It is enough to allocate one day a week and prepare the necessary ingredients for any dish. After that, you can spread the ingredients in different combinations on lunch boxes for each day.
How to eat right?
- Do not eat immediately after exercise: sports, hard physical work, hypothermia or overheating of the body, as well as after violent emotions.
- It is advisable to start each meal with raw vegetables or fruits. They stimulate the digestive glands, motility of the gastrointestinal tract, contribute to the normalization of the intestinal microflora.
- Chew food thoroughly, which will facilitate the work of all other parts of the digestive tract.
- Eat slowly, take breaks between meals.
- Do not eat cold (well below room temperature) and hot food and drinks. It is undesirable to combine cold and hot dishes in one meal
- Immediately after eating, do not get to work, and give your body a little rest.
Proper nutrition is a necessary component of a healthy and long life. It will protect against chronic diseases and ensure well-being.
It is not as difficult to follow the rules of healthy eating as it seems at first. Just realize that proper nutrition should be part of a healthy lifestyle, your positive habit, not a temporary diet. Whatever menu you choose, try to eat healthy, varied and balanced!
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