A good diet for health, help prevent disease will not be too complicated if you follow the principle of food science; attention choose healthy foods and limit foods and drinks have the potential for harm. Read through the instructions in this article, you will know what to eat healthy foods and 17 healthy to supplement the daily diet of their own and their families.
* The principle of scientific eating
Eat a variety of foods and coordinate the day to give your body the nutrients and healthy. While 4 main group Nutritional supplements should be fully in daily diets as follows:
– The group of starch, sugar: Nutrition Group helps provide energy for the body to function. The food should be used as rice, noodles, pho, vermicelli, bread …
– Group of protein: These foods contain amino acids help cell regeneration, creating neurotransmitter, enhance brain activity, such as meat, fish, eggs, milk, tofu, beans …
– group of fat: fats play a role in energy storage, air operations, protecting the body before the change in temperature. The food group, such as oil, grease, butter, nuts contain a lot of oil.
– Group of fiber vitamins and minerals: vitamin B, vitamin A, vitamin C, folic acid, calcium, magnesium, fiber … more in green vegetables, fruits and tubers.
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Meal frequency and punctuality
According Boldsky, your body needs a certain amount of time to digest food and absorb nutrients better.
– Breakfast: The timing is perfect for the first meal of the day is from about 7 – 8, in which you should be eating from morning time you wake up about 30 minutes.
– Lunch: Planning lunch period from 12h30 – 14h, but the best time is around 13h. Lunch time from breakfast to about 4 hours.
– Dinner: Time for dinner from 18h – 21h but 1830 is the most ideal. To avoid gaining weight, you should eat dinner before going to bed at least 3 hours. If you go to bed at 22h, you should eat dinner before 19h. In particular, you should not eat more snacks in the evening.
* Top 17 healthy foods help prevent disease
Eat about 7 grams of dark chocolate a day helps prevent high blood pressure effectively. In dark chocolate is rich in flavonoids and antioxidants reduces bad LDL cholesterol and increase HDL ‘good’ in the body.
A serving of salmon contains 85 grams of 50% needs your daily Niacin, may protect against Alzheimer’s disease and dementia.
A cauliflower plant contains more than 100% of the demand vitamin K and nearly 200% of daily vitamin C needs for the body. These are two nutrients essential for bone growth.
Spinach contains lutein and Xeaxanthin, here are two antioxidants that help boost the immune system, good for eyes. In this vegetable also has vitamin E and Arotenoid – antioxidants help prevent cancer.
Sulfur-rich kale should help produce Glutathione – antioxidants that the body’s most important. Kale contains Lutein and Zeaxanthin also help strengthen the vision. Especially, kale contains phytonutrients Glucosinolat prevents enzymes related to cancer.
Eat legumes such as peas, beans, lentils … about 4 times per week may reduce by 22% the risk of heart disease and breast cancer. In particular, black beans contain more antioxidants 40 times compared to white beans.
A red potato contains about 66 mcg of folate – important in cell structure, or a bowl of spinach or soup Saul. Also, in this tuber contains nearly 8 times the daily needs of vitamin A, which helps strengthen the immune system.
Nuts are rich in Omega-3 fatty acids help lower cholesterol and prevent cancer. In addition, the antioxidants in fruit Melatonin helps regulate sleep.
in almond contains many important nutrients for heart health, such as arginine, magnesium, copper, manganese, calcium, potassium and antioxidant flavonoid … helps prevent the formation of plaque in the arteries and against the accumulation of plaque dangerous.
Avocados are rich in healthy fats help reduce cholesterol by 22%. One avocado contains about 50% fiber demand and 40% of daily folate needs of the body, can reduce the risk of heart disease.
Cranberry fruit components in Vietnam contains many compounds such as carbohydrates, fiber, vitamins A and anthocyanidins group of compounds have antioxidant effects, protecting the body.
In grapefruit contains many essential nutrients for the body, such as protein, vitamin C, potassium, calcium, sodium helps prevent constipation, good for the heart …
The fruits citrus
Types left of them citrus such as orange, grapefruit, lemon, passion fruit has fewer calories, no fat or sodium that large amounts of vitamin C concentration