How a healthy nutrition system can be achieved?
The basics of proper nutrition are the foundation for the full development and maintenance of the body in good shape. Everything from the number of meals to their content and volume matters.
Consider 3 main meals a day (breakfast, lunch, dinner) plus 2 snacks (lunch and afternoon tea). Regular nutrition provides a constant supply of glucose, protects against sudden and unpleasant feelings of hunger that are difficult to control and from consuming large portions containing excess calories that the body does not need.
A healthy eating system is built on diversity. This helps to get the required amount of nutrients, vitamins, minerals entering the body. No dietary supplement can replace a balanced diet. Doctors agree that eating antioxidant-rich fruits and vegetables is more beneficial than adding these vitamins in supplements. Therefore, food should be the main source of vitamins.
While animal fats and cholesterol are really worth keeping in check, eating fish and vegetable fats is beneficial. It is worth replacing fatty meat with sea fish, lard, and butter with vegetable or soft margarine. You can use low fat yogurt instead of cream.
The body cannot produce polyunsaturated fatty acids in the proper volume, therefore their presence in sea fish (herring, mackerel, sprat, salmon) is a valuable source. These acids have a proven effect on improving the lipid profile of blood (reduce the concentration of triglycerides, total cholesterol, low density lipoproteins), additionally have antiarrhythmic and anti-inflammatory effects.
Vegetables and fruits are a source of numerous vitamins, minerals, polyphenols, bioflavonoids. Vegetables are high in water-soluble fiber but low in fat. They should be present in 3 main meals. Fruits also contain a lot of water-soluble fiber. It plays an important role in the regulation of lipid metabolism.
Remember that foods that contain healthy carbohydrates are also a very good source of soluble and insoluble fiber. Insoluble fiber, especially those found in bran or dried legume seeds, contributes to the proper functioning of the digestive tract. They stimulate the function of chewing, increase the secretion of saliva, increase gastric motility, protect against constipation, and also prevent the development of polyps, diverticulitis, and colon cancer.
Water is an extremely important component of the human body - 65-70% of an adult's weight is water. Its benefits are invaluable.
Feeling thirsty is a signal of dehydration. Therefore, you need to constantly drink water in small portions. But consuming it in very large quantities can flush mineral salts out of the body.
Sodium is a really important component for the body. But with excessive use, it contributes to the occurrence of hypertension. It is necessary to limit the consumption of foods containing a large amount of salt: canned food, concentrates for soups or sauces, French fries, chips, breadsticks, salted nuts.
According to WHO recommendations, salt intake should not exceed 5 g per day, that is, one flat teaspoon. It is not possible to influence the amount of salt in industrial products available on the market, but it is necessary to control the amount of salt during cooking. Here are some practical tips on how to reduce the amount of salt in your diet:
Although the role of red wine in preventing cardiovascular disease is well known, alcohol should not be overused. Drinking red wine occasionally won't hurt. People who drink large amounts of alcohol have numerous complications in the work of the cardiovascular system.
Chronic abuse disrupts lipid and carbohydrate balance, and also negatively affects blood vessels. Addicted people can develop alcoholic obesity of the liver, serious diseases such as cirrhosis or pancreatitis. Be aware of the social and psychological harm.
Dangerous to health can be both malnutrition, consisting in a deficit in calories consumed, and an unbalanced diet, leading to a lack of nutrients.
Taking care of the basics of proper nutrition, do not forget about another source of health - movement. Active recreation is the key to a good mood and longevity.
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