Healthy food is properly cooked meals. Many foods must be cooked before being eaten. In most cases, this is roasting. Frying is any cooking of food in hot oil. Here lies the problem. Even if you do not take into account trans fats, which some fast food establishments and margarine manufacturers do not disdain, there are still extra calories obtained from oil products during frying, as well as the likelihood of carcinogens when products are heated in oil. Therefore, the preferred cooking methods are boiling, steaming and baking (eg in the oven). With due skill and ingenuity, these methods allow you to get delicious finished products without adding excess fat to them. Fried lovers can use the grill: classic, in the oven, or grill pan, which allows you to cook food without the use of oil. Another way to process food without oil is to use a microwave.
Vegetables should be included in every meal. Thanks to the vitamins, organic and mineral substances, fiber they contain, vegetables have a beneficial effect on the digestion process, stimulate the intestines and supply the body with essential nutrients. Vegetables contain almost no fat, and therefore they can be consumed in large quantities and even in the evening, when it is recommended to refrain from other carbohydrate dishes.
Green and non-starchy vegetables are especially beneficial. Fruits are also rich in vitamins and other beneficial substances, and they should also be present in the diet. But due to the higher content of fructose than in vegetables, you should not get carried away with them, especially in the afternoon.
Food doesn't have to be fast.
It means that you can not eat on the run or in a hurry. Even if you are very hungry, you still need to set the table and start the meal without haste. It is very useful to focus on food as a pleasant process. Leisurely conversation with family members or friends over dinner is fine, but it is better to refrain from watching TV while eating. It is also important to chew food thoroughly. This is especially true for dry food and those who like to eat dry food. You can find recommendations to do 20-40 chewing movements before swallowing food for better digestion. How many chews do you make? Count for curiosity.
Sweets and starchy foods in the diet
The diet should be absent or minimized sweets and starchy foods. Flour and sweet (the so-called fast carbohydrates) give too much energy to the body, part of which it quickly absorbs, and the unclaimed part is stored in reserve in the form of fat. There is a sharp surge of energy, and immediately after that, the same sharp decline in strength.
The high sugar content in such foods causes a spike in insulin levels in the blood. If you often abuse sweets, then diabetes can develop. In addition, with a constantly high level of sugar in the blood, damage to the walls of blood vessels can occur. The places of such damage become centers for the deposits of cholesterol plaques, which, increasing over time, will interfere with blood flow in the vessels.
But it is not necessary to completely abandon flour and sweets. You can find a useful replacement for them. For example, white bread can be replaced with whole meal bread. Sweets can be replaced with dried fruits, nuts. If you really want sweets, then it is permissible to eat a little dark chocolate or creamy ice cream without additives. Other sweets are also allowed, but it is better to eat them in small portions and after the main meal - this will not cause a sharp jump in blood sugar levels.
During the day, the required amount of water should be supplied.
No one will argue that water is very useful and vital for us. How much water do you need per day? Everything is very simple. Often you can meet the figure of 2 liters per day or more. This is a general recommendation. Both an excess and a lack of water in the body are harmful, so you do not need to pour water into yourself against your will or, conversely, limit your water intake if you feel thirsty. It is important to prevent thirst. If you're thirsty, you're already dehydrated. Do not forget to drink water in small portions throughout the day and avoid strong thirst.
Refusal of bad habits
Everyone knows about the dangers of alcohol, tobacco and drugs. The most serious damage caused to human health by these substances is a topic for a separate article. It should only be noted here that these substances negatively affect all body systems, in particular, metabolism is disturbed, the gastrointestinal tract suffers, appetite decreases, the central nervous system and endocrine system are depressed. Therefore, if you want to be healthy, then you need to get rid of bad habits.
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