Prioritize pure natural foods, organic foods, minimal processing
This is a very good way to eat health and is also recommended by nutrition experts because it helps us absorb maximum nutrients in food, limiting the intake of chemicals used in the process of growing food, preservatives and oils used in processing.
Prioritize fruits and vegetables that are in season
Vegetables and fruits that are in season will have more nutrients and are less susceptible to pests and diseases. so it also limits the risk of pesticide residues.
Use whole grains
Whole grains because they can be preserved The outer bran layer should contain many nutrients that refined grains (e.g. white rice) cannot. Whole grains are rich in B vitamins, typically niacin thiamine folate; Minerals: zinc iron magnesium manganese; Proteins derived from plants are easily absorbed; group of plant compounds: polyphenols stanols and sterols…
In particular, the bran layer of whole grains is rich in digestible fiber. This type of fiber is considered the best “energy source” for intestinal bacteria. Accordingly, when these microorganisms digest fiber, they will produce short-chain fatty acids that enrich the intestinal wall, enhance immune function and prevent inflammation, helping to reduce the risk of cancer. Eating a lot of fiber will increase the bacteria that can digest fiber in the intestinal tract.
Eat moderate amounts of foods of animal origin
Avoid abuse Including meat, fish, eggs and dairy foods in the diet will help reduce the burden on the liver and kidneys, creating conditions for these organs to detoxify and restore function. Several studies have shown that increasing the amount of fruits and vegetables in the diet can also significantly reduce the risk of many types of cancer. In fact, vegetarians have a much lower risk of all types of cancer than the other groups.
To be able to quantify appropriate animal-origin foods for each meal One of the simplest and easiest ways to eat is to use the “Hand Method”. Specifically, the amount of meat, livestock and poultry for each adult meal will be the size of a palm (except the fingers). It should be noted that do not eat more than 500 g of red meat per week. Instead, prioritize choosing healthier sources of protein such as fish or beans.
For white meat fish such as snakehead fish, perch, red tilapia, mackerel… 1 serving can be the size of an outstretched hand including the fingers – about 150g with 100 calories. Although whitefish only contains small amounts of omega-3, it is a very good source of selenium, which plays an important role in the immune system as well as the health of hair, hair and nails.
Similar to partial meat A serving of oily fish like salmon, mackerel or herring will be about the size of the palm of your hand. To make it easier to imagine, a salmon fillet suitable for 1 serving will weigh about 100 g and provide about 200 calories
Minh Nhat< /strong>
According to Doctor
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