Eating balance diet isn’t as difficult as you think. Here are some practical methods you can use.
All 5 food groups. This is a sentence that everyone has heard repeatedly since childhood. But few people are able to do it. With today’s fast-paced lifestyle, preparing the perfect meal for every meal can be too difficult. In addition, some people fall into the trap of delicious food that is not healthy at all.
The five main food groups consist of:
- Carbohydrates are a source of energy for various organs. This group of foods includes rice, flour, and sugar.
- Protein is a component of various parts of the body, such as enzymes, body tissues, and muscles. When body components are worn out or deteriorated from use, the protein received will repair the worn out parts. Foods that are sources of protein are meat, chicken eggs, beans, milk, and dairy products such as yogurt and cheese.
- Fat is a substance that is stored on the skin. It helps to keep the body warm and is a reserve energy source for the body. If we are running out of Eating balanced carbohydrates, the body will use fat instead. Food sources come from various oils or fatty meats.
- Vitamins and minerals are nutrients that do not provide energy, but are used by the body in conjunction with various enzymes to function normally. They are usually found in vegetables, fruits, meat, and unrefined flour.
A survey found that the average amount of vegetables and fruits consumed by working-age people is insufficient to meet daily needs.
If you observe, you will notice that the food sold in the Eating balanced market mainly consists of rice or flour, such as noodles or spaghetti. The food is usually stir-fried or deep-fried, with the protein being meat, which can be more or less depending on the restaurant. However, the main problem is vegetables and fruits, because vegetables are only served as a side dish, and people tend to eat less fruit compared to the past.
But in addition to vegetables and fruits, eating foods from good sources of carbohydrates, protein and fat is equally important for health.
Good carbohydrates should be unprocessed or minimally processed flour. Brown rice, parboiled rice, and whole wheat bread, because when they are minimally process. They also provide vitamins and fiber. When these minimally processed flours digest for energy. They become sugar in the bloodstream. Which provides a longer lasting level than refined flour, making us full for a long time, and the digested sugar is not so high that it causes diabetes.
The carbohydrate that you have most careful of is sugar. Because it absorb and cause blood sugar levels to rise quickly. When the body sees blood sugar levels that are too high, it will store them as fat. And with blood sugar levels Eating balanced that rise quickly and fall quickly, we will want to eat more and more until we become obese or diabetic.
Good fats are unsaturated fats, mostly found in vegetable oils such as rice bran oil, olive oil, and sunflower seed oil. Bad fats mostly come from oils made through processing, which results in trans fats, found in margarine and oils in fried, packaged snacks. This group of trans fats increases the risk of stroke and coronary artery disease.
In the protein group , it was found. That meat from https://ufabet999.app fish, chicken and seafood contains less saturated fat than red meat such as pork and beef. Therefore, eating red meat too often may also increase the risk of coronary heart disease and stroke.
Tips for buying food outside the home
- Try exploring the restaurants in your neighborhood or office to see which ones offer a variety of food, which ones serve brown rice, or which ones provide a lot of vegetables.
- When you find the right restaurant, choose a healthy menu, such as choosing enough vegetables and protein. If you want to control fat, you may want to decide. That there at least one meal that is not frie. Choose only steamed, boiled or stewed food instead. Chinese cabbage soup, steamed eggs or noodle soup.
- Adjust your eating habits to include more vegetables Eat balanced in your menu. For example, if you go to a restaurant that serves rice with curry or a la carte dishes, you may choose to order a dish that mainly consists of vegetables in every meal.
- If you feel like eating crunchy snacks, try preparing crispy fruits and refrigerating them to eat instead, such as apples, guavas, and rose apples. This will help you get more vitamins and minerals from the fruits.
- Try to choose to eat only fresh, unprocessed food and store it in the refrigerator. If you like to eat crispy snacks, you can switch to eating boiled peanuts or soybeans instead. Or if you like sausage or pork roll, you can change to steamed eggs that you can make yourself in the microwave or eat yogurt or milk, which are good sources of protein instead.