Health Tips
" Health tips"
The often devastating pace of life and the wrong diet are detrimental to our health without us even realizing it. See how we can improve our health and gain many, many years of life!
It is now self-evident that a balanced diet is synonymous with good health. But what is the right and healthy diet? Dietitian-nutritionist, Elisabeth Parlapani, gives us 10 tips for health and longevity.
1. Starchy foods: Rice, pasta and bread may have been "blamed" many times in the past for making us fat, but they are actually key ingredients in our daily diet. In fact, when it comes to unhealthy foods such as bread, pasta or whole grains, brown rice or oats, which are slowly absorbed and release a small amount of glucose into the blood, then the feeling of satiety and fullness is maintained for a longer time. In addition, they provide more fiber, B-complex vitamins, magnesium, iron, calcium, phosphorus and zinc compared to white or refined starchy foods.
2. Fruits and Vegetables : If the five servings of fruits and vegetables a day seem difficult to you, consider that you could have a glass of natural fruit juice and a cup of fresh strawberries with your cereal in the morning, a salad at noon, a fruit for the afternoon and a portion of vegetables with your dinner, and so you will cover your body's needs for vitamins, fiber and antioxidants
.
3.Fish: Aim to eat at least two servings of fish a week, including a portion of oily fish. Fatty fish such as salmon, mackerel, trout, herring, fresh tuna and sardines are rich in omega-3 and omega-6 fatty acids, which are essential fatty acids that the body cannot synthesize and must absorb from food. . Prefer fresh or frozen and eat roasted and not fried
4.Saturated Fats: Increased consumption of saturated fats, such as animal fats and butter, has been linked to cardiovascular disease. Although as a traditional Mediterranean country we still cook with olive oil, which is rich in antioxidants and monounsaturated fatty acids, we have increased the daily consumption of animal products by 40-45% while the official dietary guidelines recommend 30-35 fat consumption. %.
5.Sugar: One teaspoon of sugar gives us 20 calories, but it belongs to the foods of high glycemic index. This practically means that it is absorbed very quickly, with the result that the body increases the secretion of insulin to remove it from the blood. The sharp rise in insulin causes blood glucose levels to drop very quickly, so the hunger signal will be given back to the brain to ask for food again. Excessive consumption of sugary foods and soft drinks promotes lipogenesis and contributes significantly to the increase in the phenomenon of obesity.
6.Salt: Daily we need about 6g. salt, that is, as much as a teaspoon. Pay attention to the sodium content on the food labels you buy because in addition to flavor enhancer, salt is also a food preservative in foods such as cold cuts, smoked, prepared foods, various sauces and snacks.
7. Water: If you feel thirsty to drink water then you have reached the limit of dehydration and this in addition to disturbing the good health and harmony of the body can be responsible for headaches or even inability to concentrate.
8. Exercise: Daily activity helps keep our weight low, helps lower cholesterol, maintains normal blood pressure and, in addition, improves mood and well-being.
9.Breakfast… Even if you're not hungry: People who eat breakfast are more likely to be underweight, have healthier diets during the day, have better health indicators (cholesterol, triglycerides, glucose, etc.) and so on. be less likely to develop depressive symptoms than those who simply prefer a coffee.
10.Measure: In a healthy lifestyle nothing is forbidden but nothing is over consumed. Organize your refrigerator and cupboards based on the Mediterranean diet, enjoy the food and the health benefits.
1. Starchy foods: Rice, pasta and bread may have been "blamed" many times in the past for making us fat, but they are actually key ingredients in our daily diet. In fact, when it comes to unhealthy foods such as bread, pasta or whole grains, brown rice or oats, which are slowly absorbed and release a small amount of glucose into the blood, then the feeling of satiety and fullness is maintained for a longer time. In addition, they provide more fiber, B-complex vitamins, magnesium, iron, calcium, phosphorus and zinc compared to white or refined starchy foods.
2. Fruits and Vegetables : If the five servings of fruits and vegetables a day seem difficult to you, consider that you could have a glass of natural fruit juice and a cup of fresh strawberries with your cereal in the morning, a salad at noon, a fruit for the afternoon and a portion of vegetables with your dinner, and so you will cover your body's needs for vitamins, fiber and antioxidants
.
3.Fish: Aim to eat at least two servings of fish a week, including a portion of oily fish. Fatty fish such as salmon, mackerel, trout, herring, fresh tuna and sardines are rich in omega-3 and omega-6 fatty acids, which are essential fatty acids that the body cannot synthesize and must absorb from food. . Prefer fresh or frozen and eat roasted and not fried
4.Saturated Fats: Increased consumption of saturated fats, such as animal fats and butter, has been linked to cardiovascular disease. Although as a traditional Mediterranean country we still cook with olive oil, which is rich in antioxidants and monounsaturated fatty acids, we have increased the daily consumption of animal products by 40-45% while the official dietary guidelines recommend 30-35 fat consumption. %.
5.Sugar: One teaspoon of sugar gives us 20 calories, but it belongs to the foods of high glycemic index. This practically means that it is absorbed very quickly, with the result that the body increases the secretion of insulin to remove it from the blood. The sharp rise in insulin causes blood glucose levels to drop very quickly, so the hunger signal will be given back to the brain to ask for food again. Excessive consumption of sugary foods and soft drinks promotes lipogenesis and contributes significantly to the increase in the phenomenon of obesity.
6.Salt: Daily we need about 6g. salt, that is, as much as a teaspoon. Pay attention to the sodium content on the food labels you buy because in addition to flavor enhancer, salt is also a food preservative in foods such as cold cuts, smoked, prepared foods, various sauces and snacks.
7. Water: If you feel thirsty to drink water then you have reached the limit of dehydration and this in addition to disturbing the good health and harmony of the body can be responsible for headaches or even inability to concentrate.
8. Exercise: Daily activity helps keep our weight low, helps lower cholesterol, maintains normal blood pressure and, in addition, improves mood and well-being.
9.Breakfast… Even if you're not hungry: People who eat breakfast are more likely to be underweight, have healthier diets during the day, have better health indicators (cholesterol, triglycerides, glucose, etc.) and so on. be less likely to develop depressive symptoms than those who simply prefer a coffee.
10.Measure: In a healthy lifestyle nothing is forbidden but nothing is over consumed. Organize your refrigerator and cupboards based on the Mediterranean diet, enjoy the food and the health benefits.
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