At the same time, knowing more about your diet and nutrition is the best way to stay slim, which can reduce the risk of hypertension, high cholesterol, diabetes, heart disease, obesity, cancer and other chronic diseases.
So, if you want to discuss "what to eat" once and for all, you can continue reading, and we will tell you some precautions.
The following foods contain essential nutrients, which can not only reduce chronic diseases, but also help us lose weight, so eat more:
1 berries
Berries such as strawberries, blueberries and cranberries are rich in fiber, vitamins, minerals and antioxidants, and are nutritious; In addition, their calories are lower than other types of fruits, and the natural sugar they contain can quickly replenish energy and have a good feeling of fullness. So this kind of fruit can naturally help us reduce high cholesterol and lose weight.
We can add about 2 to 300 grams of berries to our daily diet, which can reduce the risk of chronic diseases and improve the overall health level.
2. Non-starch vegetables
These vegetables are low in calories and high in fiber, and rich in vitamins, minerals, antioxidants and other essential nutrients. In addition, this vegetable can also lose weight.
Common vegetables of this type are:
Increasing the intake of these vegetables can not only replenish energy and lower cholesterol, but also reduce the risk of cancer and chronic diseases. In addition, the fiber in vegetables can help to lose weight and reduce the risk of obesity, diabetes and heart disease; Antioxidants help fight cancer and strengthen the immune system.
3. Skinned poultry
Chickens and ducks are important sources of lean protein, vitamins and minerals. Adding peeled chicken and duck meat to daily diet can provide high-quality protein for the body, which also includes amino acids needed for normal operation of the body.
In addition, these peeled and unprocessed poultry actually don't contain too much carbohydrate, so they don't add extra calories while filling their stomachs, which is a good supplement to lose weight and fat, and also contributes to muscle synthesis and helps us maintain a good figure.
4. Fish and seafood
Like poultry, seafood such as fish, shrimp, scallops and crabs are rich in protein, vitamins and minerals. Common ingredients are: vitamin D, iodine, vitamin B, calcium and iron. Some fish, especially salmon and tuna, are rich in omega-3 fatty acids beneficial to the heart, which can improve the health of the brain and heart. It is recommended to eat fish at least twice a week to reduce the risk of heart disease or stroke.
In addition, fish and seafood usually contain high-quality protein, which can help muscle synthesis, increase metabolism, increase satiety, reduce appetite and make you lose weight better.
5.avocados
Eating avocados has many benefits. It is not only nutritious, but also an important source of fiber, vitamin C, vitamin B, lutein and beta-carotene. In addition, it is rich in essential fatty acids, which can improve heart health; Most importantly, it can also enhance the absorption of vitamins, ensure satiety and help us lose weight.
In the way of eating, you can try to eat whole grains, fried eggs or quinoa, which can achieve better results.
6.olive oil
Similar to avocados, olive oil is rich in nutritious and healthy fat, which can enhance heart health. Therefore, when olive oil is used instead of other unhealthy oils, it can help lower cholesterol and blood pressure and reduce the risk of chronic diseases. Studies have shown that olive oil can also reduce the risk of obesity, metabolic syndrome and diabetes.
In addition, olive oil also contains essential micronutrients, such as vitamin E, vitamin K and antioxidants, which can help us keep our immune system strong, reduce inflammation and improve our health.
7.beans
There are not only many kinds of beans, but also rich in nutrition. It contains fiber, protein, vitamins and minerals, and they are also good sources of iron, zinc, magnesium, potassium and B vitamins. Therefore, beans can help reduce high cholesterol and the risk of heart disease and diabetes.
We can use beans or other plant starch instead of refined grains in our diet, and we can also try to add these common beans to our dishes: black beans, kidney beans, green peas and lentils.
8.nuts
Nuts are rich in vitamins, minerals and fiber, and each serving contains at most 7 grams of protein and heart-healthy fatty acids; So nuts can lower high cholesterol and reduce the risk of heart disease, diabetes and even cancer. Nuts are high in calories, but they don't get fat. Eating nuts in moderation can help you lose weight, because nuts feel full.
Common nuts are sunflower seeds, pumpkin seeds, walnuts, cashews, almonds, pistachios and peanuts.
In daily life, we can add nuts to oatmeal and salad, or eat them as snacks, but it is not recommended to eat them in large quantities, just a small amount every day.
9. Whole grains
Whole grains are excellent sources of fiber, vitamins and minerals, and are rich in B vitamins, folic acid, iron and potassium. The fiber in it helps to reduce the risk of high cholesterol, high blood sugar, obesity and overeating. Studies have shown that higher grain intake is also related to lower body mass index, because eating more whole grains helps us manage our weight.
Common whole grains are: quinoa, brown rice, buckwheat, millet, oatmeal and whole wheat bread.
We can advocate replacing ordinary bread with whole wheat bread, replacing flour and rice with whole wheat grain and replacing white rice with brown rice or quinoa.
10, dairy products and protein milkshakes
Dairy products and protein shakes are good for health in many ways. They are usually rich in protein, calcium, vitamin D, phosphorus and B vitamins.
Studies have shown that taking 30-40 grams of casein (commonly found in dairy products and protein powder) before going to bed will increase muscle formation and human metabolism. So if you want to lose weight, you can occasionally drink protein milkshake instead of dinner, but you must eat it on the advice of a professional.
Some foods are harmful to health. In order to improve health, reduce the risk of chronic diseases and better manage health, we should avoid eating them as much as possible. Taboo foods mainly include the following categories:
1, sugary drinks
Common sugary drinks include soda water, lemonade, energy drinks, sweetened juice drinks and so on. They are usually high in sugar, but few in nutrients. Drinking these drinks will make us indulge in sweetness, increase unnecessary calorie intake and get fat.
2. Diet drinks
Although many diet drinks claim to have low calories or no calories, studies show that these artificial sweet drinks are still related to metabolic diseases and weight gain. Because the ingredients in these drinks can easily arouse people's desire to add sugar, thus increasing the risk of diabetes and obesity.
Therefore, we should try to avoid these drinks and choose more nutritious drinks, such as water, milk or vegetable juice.
Step 3: sweet food
The list of "what should I eat" obviously does not include sweets. But it seems difficult to avoid cookies, cakes, ice cream and other sweets. If it is really difficult to avoid these foods with too much sugar, try to increase the intake of fiber, protein, nuts and fruits.
At the same time pay attention! Don't put sugar snacks at home. You must make up your mind to avoid sugary snacks for at least a week or two. After this time, you will find that your desire for sweets seems to be less high.
4. Refined grains
Refined grains are also not a good choice. Many flour and rice foods, such as white bread, white rice and white flour, have less fiber and nutrition than whole grain foods, so we can replace them with whole grains rich in fiber, such as sweet potatoes, corn, peas or other starch rich in fiber.
More dietary knowledge can be added to my column to teach you how to manage your diet and lose weight easily.
5. Fried food
Some fried foods, such as fried chicken, fish or chips, may increase our unnecessary calorie intake. Studies have also shown that increasing the intake of these fried foods will also increase the risk of chronic diseases. Try to choose other healthy foods instead of fried foods.
6. Processed meat
Common processed meats include hot dogs, sausages, ham, bacon and many cooked foods, which usually contain high sodium and preservatives. According to the research of the International Agency for Research on Cancer, processed meat can cause cancer. At the same time, many processed meats contain high saturated fat and calories, which increases the risk of high cholesterol, heart disease and obesity.
Therefore, it is necessary to choose unprocessed meat or seafood as far as possible, so as to meet the human body's demand for protein.
When you are thinking about "what should you eat", you can refer to the nutritious foods listed above and try to avoid unhealthy foods. At the same time, you can increase exercise to help you lose weight, improve muscle mass and reduce the risk of chronic diseases.