A new study shows that a high-salt diet and not enough fruit and vegetables every day are the main factors causing many people’s health decline.
In recent years, many competent international journals have published articles on the principles that need attention in healthy eating.
In this regard, Life Times magazine invited Yu Guangfeng, director of the Department of Science and Technology of the Food and Nutrition Information Exchange Center Kexin to analyze and explain the relevant content and only set essential principles for a healthy, healthy diet.
6 principles that people need to remember to have a healthy diet as follows:
Firstly, limit the use of industrially prepared foods
Avoid eating ham, instant noodles, milk tea and other refined foods, and try to limit the use of fried foods to avoid overeating oil, salt and trans fat.
According to a study published in the British Journal of Medicine, eating more than four types of pre-processed industrial or fast food foods is 6.2 per cent more likely to die from any cause. with ordinary people. Should use a lot of natural foods such as fruits and vegetables, whole grains, nuts, fish … it will reduce the risk of obesity as well as other diseases arising from an unhealthy diet.
For healthy people, a healthy diet is not complicated and sophisticated, and contains most fruits and vegetables, including little or no processed foods and sugary drinks.
The second thing, maintain a regular breakfast
According to a study by the Royal University of London, if there is no breakfast, the brain will generate signals that require higher calories than the body needs, leading to the body eating more food than it needs. Reality of the body at lunch and dinner.
If you continue this condition for a long time, your body is likely to be obese, high blood pressure, high blood fat and possibly diabetes.
Research at the University of Erlangen in Germany shows that people who don’t pay attention to breakfast have an average life expectancy of less than 2.5 years.
A qualified breakfast should include at least three types of foods: staple foods such as cereals and cereal porridge, high protein foods such as eggs, lean meats, plus fruit and fresh vegetables.
The third thing, early dinner
Early dinner is not only good for digestion and absorption, but also improves your sleep. A study by the Institute of Global Health at the University of Barcelona in Spain showed that eating after 21 hours will increase the risk of breast and prostate cancer.
Japanese studies have shown that eating too late for dinner increases the risk of high blood pressure by 27%. Other studies also show that the “golden” time for sleep is best at 22h and should be eaten around 18h at the latest by 19h. In cases of force majeure and late supper, you should not sleep immediately but wait at least 2 hours later.
Fourth, during meals should eat vegetables and food first, use rice later
Studies published in China’s “Diabetes, Obesity and Metabolism” magazine show that eating vegetables and foods first and foremost is about eating rice or starchy foods. Other will reduce blood sugar fluctuations and prevent hypoglycemia, especially for diabetics.
Healthy plant foods include whole grains, fruits, vegetables, hard-shelled nuts, beans, vegetable oils, tea and coffee.
The fifth thing, should cook at home
According to a study published by Chen Zengxi Public Health Practitioner at Harvard University, people who regularly eat at home are 14% less likely to have type 2 diabetes than those who regularly use it. food and meals outside.
Researchers at the University of Washington School of Public Health also point out that people who eat at home more than six times a week are not only healthier but also more satisfied with life and happier.
Sixth, need to chew and eat slowly
An American study showed that people who never watched TV during meals had a 37% lower risk of obesity than those who watched TV when they were eating. Eating slowly, chewing slowly will help to feel better the hunger and fullness of the digestive tract and benefit the absorption of nutrients.