20 tips on nutrition you need to know to get better every day

Gone are the stages of economic life in the whole country facing many difficulties, every morning waking up not only a few people who are always in pain 'is there anything to eat enough today to work?!' Today, the economic life has developed, the question is replaced by 'what should we eat today to be more delicious, healthier, more beautiful .?'

In order to meet the needs of healthy living, happy living for the community, many recommendations are published in the media but there are also many confusion when it comes to health and nutrition even experts visit. Sometimes there are conflicting ideas. Despite the disagreements, the following 20 recommendations on health and nutrition are based on internationally recognized and well-accepted scientific research.

1. Use nuts and whole grains

Although high in fat, nuts and whole grains are very nutritious. They contain lots of magnesium, vitamin E, fiber and other nutrients. Studies show that some nuts can help with weight loss, prevention of type 2 diabetes and cardiovascular disease. In addition, about 10-15% of the energy in some nuts is not absorbed into the body, but only enhances metabolism. Use about 100-150g / day in adults, depending on the serving.

2. Eat enough protein (Protein)

Eating enough protein is extremely important. Many experts believe that the recommended daily intake of protein is too low. Protein (protein, including meat, seafood, legumes, eggs, milk .) is especially important for weight loss and many other activities through many different mechanisms. A reasonably high protein diet, providing enough essential nutrients and also boosting metabolism significantly, makes you feel full and automatically eat fewer calories. It can also cause loss of appetite and reduced nighttime eating.

3. Milk, egg and egg yolk

Eggs and milk contain most important nutrients.

Milk and eggs are very nutritious and they are often considered "natural multivitamins". Don't expect eggs to be healthy because of high cholesterol. Studies show that eggs do not affect blood cholesterol in most people who regularly eat eggs and are not associated with the risk of cardiovascular disease. Milk and egg yolk are the most nutritious food on the planet, containing most important nutrients. 'Skipping egg yolk is one of the worst tips in nutrition history.

4. Eat fish and oil, fish fat

Almost everyone agrees that eating fish is good for health. This is especially true for fatty fish like salmon, which contain many omega-3 fatty acids and other nutrients. Studies show that people who eat a lot of fish are less likely to get the disease than those who eat less fish, especially heart disease, dementia and depression.

5. Should use olive oil

Pure olive oil is very very good fat. It contains many monounsaturated fats and powerful antioxidants that have anti-inflammatory and support for cardiovascular health. People who use olive oil frequently have a much lower risk of dying from heart attack and stroke.

6. Eat lots of green vegetables and fruits

Vegetables contain lots of fiber (prebiotic), vitamins, minerals and all kinds of antioxidants.

Vegetables are the obvious health food that science has proven. They are high in fiber (prebiotic), vitamins, minerals and all kinds of antioxidants. Some of them have useful biological effects for health promotion and disease prevention. Studies show that people who eat a lot of vegetables have a longer lifespan and are less likely to develop heart disease, type 2 diabetes, obesity and other diseases.

7. You should supplement Vitamin D3 if you lack morning sun exposure

Most people are exposed to the sun, an indispensable element for vitamin D synthesis, which is important in the absorption of calcium and bone, as well as many other metabolic processes in the body. Sufficient and natural exposure to sunlight is essential and best for general health and bone in particular. Sunbathing for about 15-30 minutes every morning; between 7 am and 9 am in the winter, 6:30 am to 8:30 am for the summer, as this is a safe time for sunbathing.

However, with the industrialization process, the speed of urbanization along with its career restructuring, now many people do not get enough sunlight, they need to add vitamin D3 and Calcium from foods Supplements are essential. This will help you improve bone health, increase your fitness, reduce depression symptoms and reduce your risk of cancer. Vitamin D can also help you live longer.

8. Should supplement enough intestinal bacteria (Probiotics) and digestive fiber

The beneficial bacteria in your intestines, often called probiotics, are very important for all aspects of digestive health. The disruption of the intestinal bacterial balance leads to some serious non-contagious chronic diseases such as cardiovascular disease, cancer, diabetes, metabolic disorders including obesity. A good way to improve bowel health is to eat probiotic foods such as raw yogurt, pickles, pickles . and eat plenty of fiber (vegetables, whole grains .) . Fiber not only has many health support effects but also fuel and food for intestinal bacteria.

9. The best time to drink water is 30 minutes before each meal

Water is the substrate for all physiological and biochemical reactions in the body. Drinking enough water has many benefits. It is important that it can help increase the amount of calories you burn, increase the metabolism from 24-30% in 1-1.5 hours, can burn 96 calories if you drink 2 liters of water a day. The best time to drink water is half an hour before a meal. One study showed that half a liter of water, 30 minutes before each meal, supports 44% of weight loss.

10. Should drink reasonable coffee according to needs and job circumstances

Depending on the needs of work and living habits, choose the right time to use coffee, help the mind be relaxed and refreshing, improve work efficiency. Note one point is to not use it too late because it will make it difficult to sleep. Coffee has a lot of antioxidants, and studies show that people who drink coffee live longer, reducing the risk of developing type 2 diabetes, Parkinson's disease, Alzheimer's disease and many other diseases.

11. Should calculate and build daily rations for yourself

This is very important to know how many calories you eat and make sure you are getting enough protein, carbohydrates, fat, fiber, micronutrients and water.

12. Limit drinking soft drinks of all kinds

Sugary drinks (powder, liquid sugar) cause an imbalance of energy according to the excess trend.

Sugary drinks (powder, liquid sugar) cause an imbalance of energy according to the excess trend. The nervous system receives a signal of the equilibrium energy content of liquid sugar powder lower than the solid sugar powder at the same tolerated energy level. For example, when you need to compensate for lost energy due to living, transport ., you must load enough energy with the lost part. If you use solid carbohydrates to make up for enough energy, the nervous system requires the digestive system to stop eating.

If you use enough liquid sugar powder, that's enough, but your brain is still missing 17%! And will spread a glass of gods to the digestive system to order you to eat more! This is the cause of energy imbalance as stated. In addition, drinking soft drinks of all kinds is closely related to obesity, type 2 diabetes, cardiovascular disease and other health problems.

13. Limiting processed foods (packaged food)

Packaged food is the biggest reason for increasing global obesity and a health and economic burden for all countries. Moreover, these foods are designed, manufactured to be "super convenient", make us eat more, and even lead to addiction in some people. They are also low in fiber, protein and micronutrients (usually just empty calories), and have many bad ingredients like added sugar and refined cup sleepers.

14. Avoid artificial trans fat

Do not use trans fat products, which are harmful fats. They come from industrial packaging products or products that are fried in recycled oil or fried repeatedly. Fat of this type is closely associated with many dangerous diseases, especially chronic non-communicable diseases.

15. Do not cook well or fry - overheat the meat

Meat is an excellent nutritional ingredient for the diet. It is rich in protein and contains many important nutrients. When meat is cooked well or fried over a fire (fire - burning .) can lead to the formation of harmful compounds that increase the risk of cancer.

16. Do not smoke and abuse alcohol

Both alcohol, beer and drugs are one of the leading causes of unfortunate death that can be prevented. Both alcohol, beer and medicine are closely linked and unpredictable consequences for health and healthy lifestyles. Drinks make smoking more interesting and vice versa, cigarettes also make beer wine tastes better! This is a sweet trap that takes you into a pathological spiral in a worse way. And if there is no change or control, the destination of this ring is the graveyard. Those who are alert enough to hold a glass of wine or a cigarette put on their lips must be smart enough to recognize the harms and dangers of alcohol, beer and cigarettes that have been mentioned many times by health media.

17. Get enough sleep

The importance of getting enough sleep, good sleep is unquestionable. It is as important as diet and physical fitness. Poor sleep can boost insulin resistance, make your appetite hormones lessen and reduce physical and mental performance. Moreover, it is one of the major risk factors for future weight gain and obesity. One study found that short, low-quality sleep increased the risk of obesity in children by 89%, and 55% of the risk of obesity in adults.

The schedule of each person is different according to the nature of the work as well as the age. Depending on what time you want to wake up for the working day, study the next morning and decide to go to bed early or later. However, hormonal growth (hormone growth, especially in the immature age) as well as the recovery, regeneration and metabolism processes in the body work optimally in deep sleep, at intervals from 10 pm to 3 am the next morning. So, the American Institute of Sleep Medicine recommends that the time of gold begins to sleep every day around 9 pm.

Recommended daily sleep time.

18. Avoid exposure to white light or intense light before sleeping

When exposed to this type of light in the bedroom, it will interrupt the production of melatonin sleep hormone. (32) Using a night light with amber-colored hydrophilic balls before bed allows optimal melatonin production, helping you sleep better. (33)

19. Practice aerobics, walk or exercise every day

Doing aerobics, walking or physical activity every day is one of the best things you can do for your health, body and mind. It is particularly effective in reducing belly fat, the type of harmful fat that develops around internal organs, etc., greatly improving health and metabolism.

20. Feel good, friendly and considerate of your relationship

Social relationships are extremely important. Not only for the spirit but also for your physical health. Studies show that people who are close, sociable and happy with friends, colleagues, relatives and families are healthier and have a longer life span (35; 36).

With the above 20 recommendations, I hope that more or less will make a positive difference, help your life have more fresh colors, become more meaningful and happier.