Health nutrition

 

Health nutrition

Nutritional mistakes that we should not make to have a healthy diet
Today, our access to information is extensive, which is information about food, and in fact, we can see the direction of the diet with these facilities.
but sometimes it is a little difficult to separate this information from each other.
but we shouldn't accept all this information blindly and see what the experts have to say in this regard.
so in this part of update body, we decide to tell you the mistakes that people who follow a healthy diet.

18 Common Eating Mistakes Even Healthy People Make

1. Drink fruit juice for healthy nutrition

The juice is a rich source of nutrients such as vitamin C, but the problem is that drinking it can bring a lot of sugar into the body and also has very high calories, and in general, fruit juice is not so good for health. Of course, high quality and 100% fruit juices are good for the body, but during the processes, they go through in the production process and the factory, they lose their 100% quality.

2. Energy consumption

Usually, people try to use ready-made energy sources to recover their energy, but these products contain preservatives and sugar, which are very harmful.
You can use foods such as nuts, which contain small amounts of sugar and fat, to provide energy.
And it has a reasonable amount of fiber and protein, and for sports drinks, if you exercise for less than an hour, you do not need sports drinks, which are more for professionals.

If you drink these drinks regularly, you should know that they have a lot of sugar that you will not be able to burn during normal exercise. These drinks are also too high in calories.

3. Organic food has gained a lot of fans in recent years

We, humans, are looking for better foods for ourselves and our bodies, and organic products do not contain pesticides or toxins.
For this reason, one of their side effects is the possibility of pest infestation of these products, although research is still ongoing on its harms and benefits.

4. Low-fat products for health nutrition

There is still a lot of confusion about the amount of fat in the diet, and we all believe that low-fat products are healthier, but this is not absolute, and the truth is that manufacturers use sugar for low-fat products to taste it.
Remember that not all fats are bad and the body can use unsaturated fats that are low in cholesterol.

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5. Consumption of granola

Many people believe that granola is a healthy food because it is made up of nuts, barley, whole grains, and dried fruits, but remember that it also has sugar.
Granola is rich in iron and fiber, but you should also pay attention to its sugar.

6. Consume dried fruits

Dried fruits and low in energy but can increase vitamins, minerals, and fiber.
Dried fruits contain fructose and glucose, and the sugar in dried fruits can cause many health problems.

Eating habits and mistakes that should be abandoned

7. Eat salad for lunch

If your salad contains tuna, vegetables, and yogurt, it’s healthy, but if your salad consists of just fried chicken, cheese, and red meat, it’s as if you’re eating a burger.
Salads are not always the best choice in terms of calories, and if your salad is fried with chicken, red meat, cheese, and caramel, you can be sure that the calories will be very high.
Ingredients in healthy salads include fruits, beans, green and colored vegetables.

8. Consume peanut butter

Peanut butter is definitely loved by everyone and you can get enough of it with a small piece of it, but the problem is that a lot of peanuts are used in this product and its trans fat and sugar are also high and these substances may cause disease.

9. Eat dark chocolate

Bitter chocolate contains polyphenols that can lower blood cholesterol and reduce the risk of diabetes, as well as improve the mind.
Cocoa is very healthy, but because we tend to consume it more, we may become overweight and obese, and eat Cocoa after a meal if you can.

10. Consume oranges for vitamin C.

Vitamin C plays an important role in the body as an antioxidant and this substance improves the function of the immune system.
An orange contains 100 mg of vitamin C and 70 calories, but the truth is that many other ingredients have more vitamin C and fewer calories than oranges.

For example, you can use strawberries or a dash of red bell pepper or broccoli, and you can eat as many healthy foods as you want.

People usually do not understand why they do not lose weight by eating healthy foods, and the main point is that healthy ingredients such as nuts, avocados, and barley are very useful but have few calories, and if you can not limit the consumption of these foods, you should try Use controlled packages and buy mini-packs of these materials can calculate calories.

11. Consume celery due to lack of calories

Only one leaf of celery has 10 calories and its cellulose content is such that it is not digested in the body, but eating celery is better than potato chips, but it may cause problems for the person by overdoing it.
We have repeatedly explained in the nutrition section that sodium and fiber in celery are high, so it can cause pain, bloating, or constipation, and sodium are also harmful to blood pressure, and the best way is to mix celery with other vegetables.

Nutritional misconceptions

12. Consume hot peppers

Hot pepper raises the body’s metabolism and also increases fat burning, and there is a molecule in this substance that causes the consumption of 6 grams of red pepper to cause fat burning, but consuming too much of it will cause severe allergies.

13. Use of coconut oil

Coconut oil is saturated fat and its type of fat causes heart disease. In fact, until 2017, this oil was not considered useful at all, and of course, the saturated fat of this oil is not as harmful as synthetic oils, but in any case, you should limit its consumption and look for unsaturated fats.

14. Eat small meals often

It is often said that for better health, you should increase the number of meals and reduce the amount, but studies show that there is not much difference between consuming three meals.
Our body’s metabolism depends only on the size of the meals, so when we make the meal bigger or smaller, our metabolism changes. The number of these servings does not significantly affect the total calories of the body.

15. Salt is harmful to the body

Excess salt in the diet can cause high blood pressure and increased digestive problems or even kidney damage.
On the other hand, salt is very rich in minerals and the body needs it. So how do you balance it?
Reduce salt intake, but do not cut it completely, and know that processed foods also have a very high salt content.

16. Give up breakfast for healthy nutrition

We have heard millions of times that breakfast is an important meal of the day, but the truth is that people who skip breakfast have higher BMIs and these people can not get enough glucose and therefore gain weight.
They will encounter, and of course not eating breakfast does not mean that you can never lose weight.

Wrong behavioral habits in nutrition

17. Drink water from a bottle

Bottled water is generally no healthier than tap water, and what is clear is that the water in the bottle is heavily exposed to plastic. Plastic also has many disadvantages for the person and therefore consuming purified tap water is much healthier and cheaper than bottled water.

18. Weighing on the scales

When we exercise and eat healthy foods, we tend to see results quickly and therefore like to kill ourselves completely.
The human body is made up of a lot of fat and weight loss is sometimes due to water loss and has nothing to do with these fats and in general, there are many ways to measure actual weight loss, such as measuring the amount of fat in the body that you can At the end of the day just by looking at health nutrition

The most effective vegetables for weight loss

Nowadays, more and more people are physically obese and have high-fat content. And if the fat content is high, the probability of human body disease will be greatly increased, so many people usually rely on taking medicine to maintain and treat. In fact, in addition to medication, food therapy is also a very good way to remove fat. So, which vegetables are the most effective for weight loss and fat removal?

1, Winter melon

Winter melon contains malonic acid, this substance can effectively inhibit the conversion of sugar into fat, in addition to the winter melon does not contain fat, calories are also very low, for weight loss is the best food.

2, Tomatoes

Tomatoes are rich in dietary fiber, in which the red lycopene can reduce calorie intake, and tomatoes with their unique citric acid can promote sugar metabolism acidity, can stimulate gastric secretion, promote intestinal peristalsis, thus helping fat burning.

3, Bitter melon

Bitter melon is super low in calories and can also inhibit fat absorption. Bitter melon in the bitter melon (RPA) can reduce 40 ~ 60% of the food intake of fat and polysaccharides, whether it is poor metabolism caused by edema or visceral obesity, constipation type obesity, bitter melon can help to lose weight.

4, Cucumber

Cucumber contains a kind of inhibit starch, sugar in the body into fat ingredients, so there is a weight loss effect. And contains vitamin C, vitamin B complex, and many trace minerals and other nutrients.

5, White radish

White radish can promote the metabolism of fat and avoid the accumulation of fat under the skin. It is also rich in vitamin C and traces zinc, which can enhance the body's immune function; and the dietary fiber it contains helps to reduce the retention of toxins in the intestinal tract and prevent the occurrence of colorectal cancer.

6, Bamboo shoots

Bamboo shoots contain very little fat and starch and are naturally low-fat, low-calorie foods, making them a good vegetable for weight loss. Bamboo shoots are also rich in fiber, which can promote intestinal peristalsis, eliminate fat and laxative, and prevent colon cancer.

7, Lettuce

Lettuce contains mannitol, which can promote human blood circulation, as well as chlorophyll and a large amount of dietary fiber can promote human gastrointestinal digestion, regular consumption of lettuce not only supplement nutrition but also achieve the effect of slimming.

8, Celery

Celery is a negative calorie food, usually, the body chews and digests celery, consuming more calories than the food itself absorbs, so it helps to reduce weight and prevent the formation of fat under the skin, to achieve weight loss.

9, Chili pepper

Capsaicin in chili peppers can stimulate the body's thermogenic system and speed up metabolism, which in turn accelerates fat decomposition and achieves weight loss. However, chili peppers are highly stimulating and should not be eaten by people with poor stomachs.

10, Cabbage

Cabbage contains B vitamins, vitamin C, calcium, iron, phosphorus, and a variety of trace elements, and dietary fiber is also very rich, can pass bowel movements, edema to help weight loss.

We all remember that holy dish for weight loss - boiled cabbage!

TIPS

Stems and leaves are better than fruits and vegetables, and leafy parts are better than root parts. Eat raw than cooked, to eat full, cooked than raw, to eat more. The last point is that dark colors are better than light colors.

The best ten fruits for weight loss

Fruits are rich in many nutrients and trace elements that the body needs to lose weight while also providing the body with some of the nutrients it needs. The fruit diet is one of the favorite weight loss methods for many women. Here we look at the ten fruits that have the best weight loss effect.

1, Apple

apples for the king of all fruits, rich in vitamins, can promote the body's digestion and absorption, to avoid the conversion of calories into fat in the body, and apples have a very good sense of satiety, which can reduce the intake of other calories.

2, Orange

Sweet orange contains more vitamin C, and the fiber content is also relatively high and low in calories, and can even replace cakes and cookies. Sweet orange contains high fiber that can help defecate, discharge the body's waste and harmful substances, clean the stomach.

3, Pomegranate

Pomegranate is very low in calories, very rich in dietary fiber, a strong sense of satiety is one of the better choices for weight loss patients. Pomegranate can be juiced after drinking can reduce the accumulation of excess body fat and promote metabolism.

4, Kiwi fruit

Kiwi fruit contains a proteolytic enzyme, can break down the protein in the food into some small molecules of amino acids better absorbed by the body, reducing the chance of fat hoarding, and kiwi fruit lysine, methyl sulfur amino acids are essential amino acids to help carnitine synthesis, synthesis of carnitine can effectively promote fat burning, reduce fat aggregation, so kiwi fruit is one of the right-hand men for weight loss.

5, Mango

Mango can increase gastrointestinal peristalsis so that the feces in the colon stay shorter, so mango has a detoxification effect. In addition to the mango in the vitamin C content is relatively high, higher than the general fruit, and can reduce cholesterol, triglycerides, which is conducive to the prevention and control of some cardiovascular diseases;.

6, Pear

Pear raw can achieve the ideal effect of rapid weight loss because the pear is rich in fiber and a variety of vitamins, raw eating a crisp and juicy pear, calories are less than 50 calories, not only can increase satiety but also achieve the purpose of weight loss;.

7, Grapefruit

Grapefruit is rich in vitamin C, sugar is not high if a grapefruit to replace a meal, calories are very low, if the calories of other meals can also be controlled properly, a period of time can naturally control the weight down;.

8, Strawberry

Strawberry fruit contains a lot of protein, sugar, organic acids, and pectin, etc., after absorption can replenish the body's energy needs, strawberries contain vitamin C to accelerate digestion, vitamin B and dietary fiber to help the gastrointestinal laxative, can also prevent constipation, cleanse the intestines and detoxification, is a healthy slimming fruit;.

9, Tomatoes

tomato is a nutrient-rich food, containing lycopene and dietary fiber, can effectively reduce cholesterol, accelerate the speed of metabolism, and the pectin contained in tomatoes can promote gastrointestinal peristalsis, remove the stool, and quickly restore a flat belly;.

10, Hawthorn

Hawthorn can effectively reduce serum cholesterol and triglyceride content, you can eat a slim and good figure because the pectin contained in the hawthorn fruit can adsorb fat and toxins on the intestinal wall, smooth the body of toxins out of the body, is a very healthy fruit, the effect of weight loss is more ideal.

There are many other fruits for weight loss, when choosing to pay attention to the right time to eat, it is recommended to eat some fruit or drink 1-2 cups of homemade juice 20-40 minutes before the meal, which can prevent weight gain caused by eating too much. Fruits crude fiber can also make the body feel full or satiety, in addition to eating fruits before meals can significantly reduce the demand for fatty foods, indirectly stop the adverse consequences of excessive fat accumulation in the body. But many fruits, such as persimmons and hawthorn are not very recommended to eat on an empty stomach, so to lose weight, it is best to choose fruits that are not too acidic when consumed before meals.

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