How can I effectively protect myself from the disease? Probably we all ask this question. Is it to take care of your own health? In most cases yes! Read this article to know the 6 most important rules that will help you stay healthy for many years.
Rule 1: What do you eat?
A healthy diet is a varied diet that provides the body with all the necessary nutrients – proteins, fats, carbohydrates, vitamins and minerals. If we want to eat right, we need to adjust our calorie intake according to gender, age and physical activity. Unfortunately, we often overeat and exceed our daily energy needs.
- Eat regularly
Nutritionists recommend eating 5 times a day, if possible, at the appointed time and with a break of 3-4 hours between them. Why is this so important? The body, which regularly receives nutrients, does not convert them into adipose tissue. In turn, when he “realizes” that he will not eat for a long time, he is stored in the form of adipose tissue at the first opportunity . Therefore, a limited diet and fasting is not the best idea. They can do more harm than good.
- Avoid processed foods
In the diet, first of all, you should avoid processed foods and harmful products. Don’t forget to moisturize your body properly. The amount of fluid you drink per day depends on many factors, including gender, age, weight and physical activity. According to the recommendations of the European Food Safety Authority (EFSA) in April 2010, the average daily fluid intake for adult women is 2 liters, and for men – 2.5 liters.
- Chew your food well
More and more people are talking not only about what to eat, but also about how to eat. We must remember that digestion begins with the mouth. This is due to the presence of teeth that break down amylase in food and saliva – one of the digestive enzymes of the human digestive system. That is why, and since digestion begins in the mouth, it is very important that it is well chewed. Otherwise there is a risk of digestion. Eating slowly, we deceive the stomach a little. He thinks he has eaten a lot (because we have been eating for a long time) and sends a signal to his brain that he is full.