That's right, just eat it! 8 Healthy Eating Habits Given by Scientists
Last Update: 2021-02-16
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sound like a slim waist, a sharp mind, a healthy heart, smooth skin?
believe it or not, you've found out how to make us as healthy as you say. Mainly follow a particularly simple principle: eat more plants.
In fact, the best meals of
2016, including the
latest U.S. dietary reports, are based on plant foods, which means focusing on a combination of plant and lean protein, such as poultry and fish, plus lots of fruits, vegetables, and whole grains.
Look at the following healthy eating habits shared by several scientists:
, using plant-based foods to get you to lose some weight
A lot of studies have found that vegetarians eat less calories and therefore have a lower average weight than non-vegetarians.
but the above research data do not mean that we should accept a completely vegetarian diet. Choosing high-fiber fruits, vegetables, and grains instead of meat will make you feel full while your calorie intake is low.
eat enough to be healthy
many dietary methods can make you feel hungry at night. But a plant-based diet means that we can eat fruits and vegetables with confidence, stuffing our stomachs with dietary fiber, which also gives us a sense of satiety.
Mayo Clinic recommends that women consume at least
grams of dietary fiber per day, while men consume at least
per day. A glass of raspberry can provide
grams of dietary fiber, and a glass of lentils can provide
of dietary fiber.
we should ensure that we gradually increase the intake of dietary fiber (otherwise the intestines will be too stimulated), drink a lot of water, in order to ensure that dietary fiber in the body to play a role.
, the protective agent in the fruit keeps the skin smooth
vitamins and pigments in fruits and vegetables, and plant compounds that give fruits and vegetables their distinctive colors, such as the dark purple of blueberries, make the skin healthier.
example, lycopin in tomatoes protects your skin from sun exposure, and vitamin
for sweet sweet potatoes stimulates collagen production to smooth wrinkles.
vegetables and fruits a day to make your heart healthier
Researchers at Harvard University tracked the health of
and found that people who ate more fruits and vegetables were less likely to have heart disease.
especially those who ate at least
fruits and vegetables a day on average were
30 percent less likely to have a heart attack or stroke than those who ate an average of less than
fruits and vegetables
whole grains a day can help you avoid diabetes
according to the World Health Organization, diabetes will be the world's seventh deadly cause by
type 2 diabetes is preventable. According to research from Harvard University's School of Public Health, people can prevent this metabolic disease by eating the right diet.
2007, researchers followed
years and found that those who ate
whole grains a day had a
30 percent lower risk of developing type
diabetes than those who ate almost no whole grain
fruits and vegetables can prevent high blood pressure
a series of studies, including at Harvard University's School of Public Health, have found that a diet based on large amounts of fruits and vegetables can lower blood pressure.
one in three Americans faces high blood pressure, which means a high risk of heart disease and stroke, two of the highest death rates in the United States.
, serotonin and zebin can prevent vision loss
As you know, carrot
carotene helps the body synthesize vitamin
, which helps the eyes and brain be healthier and allows us to see things in dim light.
if you eat spinach, kale, corn, pumpkins, kiwis, grapes, your eyes will thank you. According to the American Society for Optometology, lutein and zebralin in these foods are thought to prevent cataracts and macular degeneration.
Foods that promote brain health help you enjoy a sharp mind
A growing body of research has found that some foods can help brain health, and some have even found that these foods can prevent brain diseases, such as Alzheimer's disease.
these foods can be
, but they are all part of a plant-based diet. Some species include green leafy vegetables, nuts, berries, fish, beans, whole grains, and olive oil.
, did three different sets of dietary studies for subjects and found that a plant-based diet called
reduced the probability of Alzheimer's disease by
. However, this study only proves the relationship between diet and disease, and does not explain the causes of these diseases at meal time.
the best plant-based diets of
and now you know the benefits, here's the best plant-based diet of
in the U.S. News Annual Dietary Rankings.
know that people living in the Mediterranean live longer and are less likely to develop cancer and cardiovascular disease than Americans. Active lifestyle, weight control, lower intake of red meat, sugar and saturated fatty acids in the diet, and higher intake of nuts and other healthy foods.
two words: flexible and vegetarian. This concept has been in the development for more than ten years.
flexible vegetarian diet: a vegetarian approach to weight loss, healthier, disease prevention, and longer life expectancy.
" Dawn Jackson Blatner
, a registered dietitian, says that if you want to benefit from a vegetarian diet, you don't have to eat meat completely, you can eat a vegetarian diet most of the time, or you can eat a hamburger or steak when you especially want to eat meat.
Onish Diet: The more
you change your diet, the more healthy you will be. If you just want to lose some weight, that combination of foods might fool you. But if you want to prevent disease through diet, research suggests that you need to be careful about your food and make big changes to your diet. There
"". If you were still letting yourself go yesterday, you're going to have to make a healthier choice today, and if you didn't have time to run yesterday, you're going to have to run today. The most important thing is your overall goal
if you think it's achievable after you're done and the process is enjoyable, then you can stick to it.
traditional Asian diet:
countries have lower rates of cancer, heart disease and obesity than the United States, and people here live longer. The researchers believe this has a lot to do with their diet: low-fat and healthy eating habits: rice, vegetables, fresh fruit and fish, and less red meat.
you can try a very healthy cooking method: meat-free recipes. This can help with weight loss and reduce the risk of heart disease and diabetes.
's anti-inflammatory diet:
Harvard University professor and pioneer in integrated medicine
- Andrew Weil
has studied a diet that he believes can produce or resist inflammatory responses in the body. When the human body is infected with chronic or low levels of infection, the skin will appear red, swollen phenomenon. However, inflammatory reactions can lead to heart disease, cancer and Alzheimer's disease. Stress, environmental toxins, physical activity, and diet all have a very large impact on inflammation in the body.
said. His dietary system is designed to promote mental and physical health, provide adequate energy, and reduce the risk of age-related diseases. This concept is mainly through the intake of healthy fats, as well as dietary fiber-rich fruits and vegetables, a large amount of water, reduce the intake of animal protein, in addition to fish oil.
writes in his book that eating animal foods will contain
arterial blockage saturated fatty acids
plateboard dietary height cholesterol
. Plants, on the other hand, provide the right nutrients, fats, and proteins to give your body a healthy, normal response.
: Vegetarian, but removes vegetable oils. Why? Because vegetable oils don't have nutrients in plants, they contain a lot of saturated fatty acids and calories.
claims about taste and nutritional deficiencies, providing data to reflect the health benefits of a low-fat plant diet. He completed his health system by recommending health programs and studying nutrition labels, and then proposed
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