In addition to including foods of the 4 groups: cereals and tubers, fruits and vegetables, animal products, fats and sugars, it is very important to record in our mind other good habits that will provide various benefits, such as:
1- Chew slowly. It is very common to eat quickly, chew badly. This prevents us from enjoying the taste of the food and, what is worse, it generates a series of problems in the digestive system.
A good chewing prevents our stomach and intestine from working overtime and we have a feeling of heaviness, as well as heartburn and constipation; It helps to calm the nervous system and increase the amount of oxygen in the body, which reduces anxiety during the meal.
2- Drink water, but not during meals. Doctors recommend, at least, to drink water for half an hour to an hour before eating and after the meal. Never during food intake. If you are very thirsty, we must take only what is necessary to remove it and, of course, not drink soda during the meal.
It is also not good to drink ice water; it cools the stomach, retards the natural action of gastric juices and affects the digestive system. In case of much thirst, it is advisable to refresh the mouth first and after 20 minutes, eat food.
3- Limit the consumption of sugars, fats and alcohol to 10% of the ingested in a day. A good food habit is to consume more low-fat meats (chicken, fish), cook with less oil (such as vegetable origin), limit desserts such as chocolates, ice cream, or cakes.
4- 5 a day ... 3 fruit and 2 vegetables. Do not forget this formula: its consumption is related to the reduction of risk of suffering from cardiovascular diseases and certain types of cancer, it also improves blood pressure.
5- Consume proteins in moderate quantities (20%): Limit the meat rations to 150 to 200 grams (the size of 2 decks) It is better not to take the stew as the main dish of the meal, but as part of it, and try to eat legumes along with cereals as main course (enfrijoladas, beans with wheat germ), combinations almost as high in proteins as meat, but low in fat.
If you add to this, the reduction of processed foods and you habitually read the labels and the nutritional information of each product that you acquire, you will improve the choice of your food and as a result, you will see and feel better. Everything is a matter of which you decide and you are contante. Your health is worth it!
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Very good recommendations. Especially the water. Many times hunger is misinterpreted when it is really thirst. A lot of people are in a constant state of mild dehydration and cutting soda and adding water is a great choice!
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