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13 tips for health care and proper nutrition


 

13 tips for health care and proper nutrition


Health crown on the heads of healthy people is seen only by the sick, so how do we maintain our health? We can only do this by following a healthy lifestyle including healthy nutrition and following healthy habits such as sleeping enough, drinking water, stopping smoking, taking drugs and others, in this article we give you 13 tips for health care and proper nutrition.

Eat nuts

Did you know dear reader that nuts are very important for health and useful? Fact nutrients can not believe despite the estate associated with it, containing nuts for magnesium, vitamin E, fiber, and other food items, and found scientific studies suggest that nuts help in weight loss, almonds for example helps in weight loss by 62%, and nuts in general in the fight against type II diabetes, heart disease, and also enhance metabolism.

Avoid processed food as much as possible

Ready-made foods are the main cause of the increase in obesity around the world, and in addition to their extremely low nutritional value, they contain a high content of added sugar and refined grains.

Drink coffee

Unlike the well-known coffee, it is very beneficial for health, as it has a high content of antioxidants, and scientific studies have shown that coffee drinkers live longer, and have a lower incidence of diabetes, Parkinson's and Alzheimer's.

Eat fish

Known to many the importance of hearing health, especially fatty fish like salmon rich in omega-3, the studies found that people who eat fish have less risk of developing diseases such as dementia, depression and heart disease.

Get enough sleep.

Take sufficient sleep no less important than eating healthy food, both important for, say sleep lead to mange insulin, and increases appetite human eat more food, and reduce the power of physical and mental performance. Studies have also shown that lack of sleep is the main reason for the increase in obesity in children by 89%, and in adults by 55%.

Drink water

Water the basis of life, so drinking appropriate amounts of water is very beneficial for health including the help the body to free large of calories, and boosts metabolism by 24 to 30%, it is better to drink half a liter main before eating half an hour, it increases weight loss by up to 44%.

Do not overcook meat

Meat supplies the body with protein, but excessive cooking of meat or burning it, is very harmful to health, since they are harmful compounds that increase the risk of cancer.

Avoid bright lights before bedtime

Exposure to bright lights before bed disrupts the body's production of the sleep hormone melatonin .

Vitamin D

Better sun exposure to get vitamin D but if you don't learn to drink for one reason or another you have dealt with the vitamin supplements D is very useful for health and body from diseases, improves bone health and relieves the estate and the risk of cancer .

Eat vegetables and fruits

Vegetables and fruits are essential nutrients for the body, they are rich in fiber and all kinds of antioxidants, and studies show that people who eat fruits and vegetables live longer and increases the risk of heart disease, Type II diabetes and obesity

Eat enough protein

Protein is an essential component of food, eating enough protein per day greatly enhances metabolism and makes you feel full and eat fewer calories, and also reduces the desire to eat late-night snacks, lowers sugar levels and blood pressure.

Serve extra virgin olive oil in your food.

Olive oil is the healthiest oil in the world, it is loaded with monounsaturated fats, anti-inflammatory antioxidants, virgin olive oil is very good for heart health and people who constantly use olive oil have a lower risk of heart attacks and strokes.


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