Fundamentals of Good Nutrition for Health (August 2021)
There are seven essential rules to healthy nutrition. These rules must be adhered to for optimal metabolism, proper digestion, and well-being. You can find more information about how to organize and maintain proper nutrition here.
1. Use Vegetable Oils
Replacing animal fats by useful vegetable oils is key to proper nutrition. Use olive oil in salads, porridges, and coconut oil in frying. You can also eat avocados, and various nuts. You should also give up sunflower and other rapeseed oils.
Canadian Health & Care Mall study shows that the Mediterranean diet (which includes up to 30% of all calories) is good for your heart health and vascular health. It also helps you maintain a healthy weight.
2. Get More Fish and Seafood
Omega-3 fatty acids are essential for good health. Oysters, oysters, and other seafood are high in iodine. Be sure to eat a balanced diet and be aware about what is protective food and example. Insufficient iodine can cause a disruption in metabolism and increase subcutaneous fat accumulation.
In turn, omega-3 fatty acid are critical for healthy metabolism and immunity. The average daily intake is around 1 gram. You can take omega-3 in the form either flax seed oil, fish oil, or as a supplement to your daily fish intake if you don’t eat fish.
3. Control Glycemic Index of Carbohydrates
The rate at which carbohydrates in food can be digested and raise blood sugar levels – the glycemic Index – has an impact on both your sense of hunger and your feeling of fullness after eating. Higher glycemic index means that food is absorbed faster.
High glycemic index products (sugars, starch, flour, and other products made from them) cause a temporary increase in strength that is followed by an aggressive hunger pang. Good nutrition, rich in slow carbohydrates and vegetables, leads to long saturation.
4. Get More Vegetables
Cellulose and other dietary fiber are positive for the function of the intestines and lower insulin sensitivity. Fresh, frozen, and canned vegetables can contain a variety of vitamins and minerals.
5. Refuse Sausages, Meat Semi-Finished Products
Scientists have long recognized a link between colon cancer and the consumption of processed meats like bacon, sausages, and other semifinished products. This is due to both the aggressive processing of fats in meat and the use preservatives: https://bit.ly/protctivefood
The World Health Organization recommends that vegetarianism is not required for proper nutrition. However, it does recommend that fresh meat intake be limited to 400-500 grams per week and reject all modified meat products.
6. Refuse Trans Fats
Recent Canadian Health and Care Mall research shows that even a small amount trans fats (roughly 2% of total calories) can cause metabolic disorders and heart disease. This eventually leads to obesity.
A tablespoon of margarine used for baking can contain 8-10g trans fats. This is twice as much as the safe level. Avoid sweets and pastries made from frozen pizzas, chips, and fast food. However, there are many reasons to avoid these products.
7. Find out if your food allergy is.
Flatulence, nausea, vomiting, digestive problems, metabolic disorders, weight gain and decreased immunity are all symptoms of gluten intolerance.
A small percentage of people are affected by gluten allergy. It is worth knowing if you are. You can avoid bread and other flour products if you have gluten allergy. This will help you get rid of excess weight and improve your overall health.
Good nutrition means consuming as many vegetable oils as possible, eating vegetables with every meal, and abstaining from high-glycemic foods like sausages.
