Regardless of your New Year's Resolution, a healthy and balanced diet will provide a great deal of benefit in 2019 and beyond, according to the World Health Organization (WHO).
As a result of eating and drinking, the body's ability to fight infections and the development of future health problems, such as obesity, heart disease, diabetes and different types of cancer.
The specific component of the healthy diet depends on different factors, such as age and activity, as well as the types of foods available in communities where we live. But in different cultures, the usual food tips are for long and healthy life.
Eat a lot of food types
Our bodies are very complex and, except for breast-milk products for babies, all nutrients that the food needs to work perfectly. That's why our diet has plenty of fresh and nutritious foods to keep our strengths.
Some tips to ensure a balanced diet:
- On your diet, try wheat, corn, rice, and potatoes, such as lentils and beans, fresh fruit and vegetables, and animal food (such as meat, fish, eggs and milk).
- Choose whole foods, such as corn, fennel, oats, whole wheat and brown rice; They are rich in valuable fiber and you feel longer.
- Choose flesh meat as much as possible or cut off fat.
- Try instead of frying steamed or boiled in foods.
- For sandwiches, choose raw vegetables, nuts and fresh fruits, instead of enjoying sugar, fat or salt.
Excess salts can increase blood pressure, because heart disease and stroke are an important risk factor. Most people in the world consume too much salt: on average, we consume 5 grams per day (equivalent to one tablespoon) for the recommended WHO twice.
Although it does not add too much salt to our food, it must be taken into account that the food or beverage process usually occurs, and often in large quantities.
Some tips to reduce your salt:
- Prepare and prepare foods, use a pinch of salt and reduce the use of cheese sauce and condensing (for example, soy sauce, broth or fish sauce).
- Avoid sandwiches with high salt content and try to choose fresh and healthy foods in processed foods.
- When using canned or dried vegetables, nuts and nuts, choose varieties and sugars.
- Remove the cheese and salt the birds on the table and try to avoid adding customs; When you make your flavors taste fast and easy, you can enjoy eating less breakfasts, but more flavors!
- View food labels and search for less sodium content.
Reduce the use of certain fats and oils
We all need all the fat in our diet, but eating too much, especially types of wrong, increases obesity, heart disease and stroke.
Trans fats of industrial production are dangerous for health. This type of fat dioxide increases the risk of heart disease by around 30%.
Some tips for minimizing consumption:
- Replace butter, butter and ghee, such as soy, canola, corn, cauliflower and sunflower.
- Choose white meat, for example, chicken and fish, which are less fat than red meat and limit the consumption of processed meats.
- Check labels and all foods that are processed, fast and fried with trans fats that are always produced. Often they are found in margarine and ghee, as well as pre-packaged snacks and food sponge cakes, fried and fried.
Sugar consumption is limited
Sugar is not too bad for tooth, but it increases the risk of healthy weight and obesity. This can cause chronic and serious problems.
In terms of salt, it is important to find the hidden "sugars" in the food and beverage process. For example, a single soda can have 10 tablespoons of sugar added!
Some tips to reduce sugar intake:
- To consume lemon candy and sugar beverages, such as soft drinks, juices and juices, concentrated liquids and powder, flavored drinks, alcoholic drinks and drinks, tea and coffee drinks and alcoholic beverages.
- Choose fresh snacks instead of processed foods.
- Avoid foods with sugar for children. Salt and sugar are not supposed to be supplemental foods that are less than 2 years old and should be limited to more than one year old.
Avoiding alcohol consumption is dangerous and harmful
Alcohol is not a healthy diet, but in many cultures, New Year celebrations are associated with excessive alcohol consumption. In general, excessive or excessive drinking increases the risk of excessive injury, resulting in long-term effects, such as liver damage, cancer, heart disease and mental illness.
WHO recommends that the level of alcohol consumption does not exist; and many people, although small levels of alcohol consumption can be linked to significant health risks.
Remember, the less alcohol consumption is better for your health and it is better to drink it.
You should not drink alcohol as a pregnancy or breastfeeding; driving, operating machinery or other hazardous activities; Alcohol can have worse health problems; It is taking drugs that interact directly with alcohol; They have difficulty controlling or drinking.
If you think someone close to you may have problems with alcohol or other psychoactive substances, do not be afraid to ask for help from a healthcare or specialized drug and alcohol service. The WHO has developed a self-help guide aimed at reducing or reducing alcohol use.
Swisslatin / WHO News (28.12.2018)