The eating rules to note

What would a healthy diet and true science look like? Rodney Bilton Professor of biochemistry who taught at Liverpool University John Moores (UK) has spent 15 years learning and discovering the surprising truth about eating rules for the following healthy body:

1. Eat unripe bananas

Green bananas with whole grains, vegetables and fiber contain resistant starch - a form of soluble fiber that is slowly digested to provide long-term energy for the body, but green bananas supply this starch the most (the more ripe bananas, the less starch).

Although it is also starch, but non-digestible starch has a special chemical composition that does not increase blood sugar so it does not increase the risk of diabetes. This starch also has the effect of reducing fat because it stimulates glucagon release, the hormone speeds up the burning of body fat. In addition, it supports 'good' bacteria growing in the large intestine, thereby reducing the risk of bowel cancer.

2. Do not puree potatoes

It is important to limit the consumption of sugar as much as possible with both waist and overall health. The way we cook can alter the amount of sugar that is put into the blood. For example, boiled potatoes and finely mashed potatoes will release 25% more blood sugar than when cut into small pieces.

Professor Bilton explained that potatoes and other starchy foods contain a lot of starch granules. Pure cooking and crushing will break the film surrounding starch particles, making them easier to metabolize into sugar. In addition, movements such as grinding, pressing and even chewing also increase the speed of blood sugar release of starchy foods. Therefore, the best way is to limit the processing of these foods.

3. Drink water to relieve back pain, joint pain and prevent obesity

According to an American study, up to 75% of the population drink not enough water. This not only affects the waist but also the back. Another study found that drinking 8-10 glasses of water a day reduced 80% of symptoms of back pain and joint pain. The reason is that when we are deficient in water, concentrated blood and synovial fluid causes uric acid crystals (wastes that are often excreted in the urine) to form in the joints and cause pain like gout.

Drinking water is also a good way to lose weight without causing pain, because lack of water will slow the metabolism rate in the body by about 3% and is easy to gain weight. Water also promotes kidney energy consumption due to work to push excess water out.

4. Caution when vegetarian

Vegetarians often use tofu as a complete substitute for animal meat, but this puts them at risk of missing essential minerals. On the other hand, soy products (including fake meat food) often contain high levels of phytic acid - an inhibitor of the absorption of essential minerals such as calcium, magnesium, copper, iron and zinc. .

The advice for vegetarians is to learn how to eat Japanese : eat tofu with fermented soy products such as miso and natto (photo), in the same form of Vietnamese soy sauce and soy sauce. Male. These dishes are fermented with Bacillus subtilis, which has the effect of reducing phytic acid in soy foods.

5. Do not deny fat

For a long time, fat - especially saturated fat - is recommended to be harmful to health and many people try to reduce fat tolerance. But this effort leads to an increase in starch consumption and makes the body easier to gain weight. Meanwhile, fat has been shown to help us feel fuller longer.

A high-fat diet promotes the release of glucagon, hormones that stimulate the breakdown of body fat a few hours after eating - a benefit many people lose. Therefore, you do not need to abstain from fat, but should limit saturated fat (usually in animal fat, bacon, sausage .).

6. Vitamins also pose a health risk

The human body has a restriction of poor response to high levels of fructose, which is found in many fruit juices and fruit smoothies. Specifically, tolerating lots of fructose will cause your body to skip the process of controlling blood sugar.

On the other hand, too high fructose sugar does not stimulate the body to produce insulin and hormones that prevent cravings. Consequently, fat accumulates in the liver, causing it to become enlarged and ineffective, easily leading to obesity and type 2 diabetes.