Maintaining health and fitness requires a healthy and integrated lifestyle in all respects. Because health and nutrition are interrelated, food often plays a key role in maintaining our health. Here you will find 30 tips on health and fitness based on a healthy lifestyle.
10 Tips to Protect Against Cancer
Concentrate on good carbohydrates, whole grains and avoid sugars.
2 You must get 8 or 10 servings of fruits and vegetables a day provided they are varied to get a high percentage of antioxidants that protect against cancer. Three servings of fruit and the rest of vegetables are taken.
3 It is recommended to eat raw nuts and eggs daily.
4 It is recommended to reduce the intake of salty and smoked foods because they increase the risk of stomach cancer when excessive intake.
5 240 g of fish per week should be taken, equivalent to two or three times. Chicken is also a good source of protein and is recommended to be eaten twice a week.
6 Red meat can be eaten exceptionally, even those that are said to be fat-free contain a higher proportion of fat than fat fish.
7 Use olive oil or canola oil in the preparation of food provided they are not put on fire.
8 Trans fats should be avoided in pastries, cookies and margarine because they are even more dangerous than butter.
9 Instead of keeping chocolate and biscuits with us apples, bananas and carrots can be saved for eating as small meals.
10. Exercise must be practiced regularly.
10 Tips to Fight Cholesterol
1) Select low fat meat and remove visible fat from meat before cooking.
2 Small amounts of meat that can be prepared in dishes rich in vegetables and grains should be taken.
3 It is recommended to eat fish, hamburger and chicken more than red meat because it contains a lower proportion of fat. It is also important to remove the chicken skin before cooking.
4 Healthy methods can be adopted in cooking, such as roasting, boiling and cooking on steam instead of frying.
5 Multiple unsaturated oils and monounsaturated oils can be used moderately.
6 Eat skimmed milk instead of full fat.
7 It is recommended to replace the whole fat solid cheese with the low fat.
8 You can roast the food in a bag in the oven to keep the moisture to avoid drying. The meat can be steamed.
9 Low-fat sauces can be combined with low-fat milk with flour and cold water before cooking.
10 It is recommended to buy low-fat foods instead of whole fat to reduce the amount of fat in the diet.
10 Tips for Diabetes
1) Do not eat large quantities of red meat, which can be replaced with soy.
2 Limit the intake of fatty sweets and in turn can eat healthy home sweets
3 Limit salt intake
4. You should refrain from smoking
5 A light sport should be done after breakfast.
6 You should eat slowly to facilitate digestion
7 - should eat a lot of cereals such as lentils and beans rich in fiber. It also gives a quick sense of fullness and relieves the appetite to eat. In addition, grains do not raise blood sugar directly when ingested.
8 The main meal should be started with salad and vegetables, which are rich in fiber and water. It also reduces appetite to avoid over-eating, as well as rich in protein and minerals.
9. Eat large quantities of vegetables and fewer fruits to enrich them with substances that help fight diseases.
10 Think positively while eating and keep calm and avoid anger.
