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In the world of technology 4.0, you can find and read information about nutrition, healthy diet from many different sources. However, with all the hype everywhere, it's getting harder and harder to find the right diet for you, and it's also hard to filter through the ads.
1. How to choose healthy food?
Elizabeth Somer, MS, RD, author of Age-Proof Your Body says that “Nutrients like us believe that a natural food is much healthier than we know. " . People often think that they need to pay a heavy price for a good diet. In fact, such notions are not true.
For example, in the '90s, advertising for low-fat cookies made people temporarily forget the calories a cookie could provide - Somer says today's ads are all trying to get us there. healthy nutritional aspect of food, but distracts us from other less healthy attributes. A product may advertise itself as "cholesterol-free," but it can still contain a lot of fat or tons of calories. You have to look at the nutrition and energy content of this dish to be able to make an accurate statement.
You must read the entire label on the product, see all the ingredients and the content of those nutrients, before you know for sure if the good food is healthy or not. Or you can refer to the tips below that we give you will help you know the best foods that women should not ignore. While these foods don't include all of the nutrients you need, incorporating them into your diet as often as possible results in more nutritional benefits.
2. Superfood <br/>1: Low-fat Yogurt
Frequency of consumption: 3 to 5 times per week Yogurt is known to be a healthy food. Some experts argue that any fermented dairy product contains healthy probiotics that can protect you against a variety of health risks. There are some experts who believe that yogurt may reduce the risk of breast cancer.
Sử dụng sữa chua ít béo giúp phụ nữ phòng tránh nguy cơ ung thư vú
Many studies have shown that yogurt reduces problems associated with irritable bowel syndrome and digestive disorders and inflammation – two conditions that affect women more than men. In addition, yogurt can help reduce the risk of stomach ulcers and vaginal infections.
The best time to enjoy a cup of yogurt is in the morning, noon or snack of the day. Yogurt contains a lot of bone-friendly calcium that women of all ages need to supplement. One cup of yogurt has about 448 mg of calcium, more than a glass of skim milk.
A great nutritional ingredient of this low-fat yogurt is the live probiotic Lactobacillus acidophilus. You should check the label of the yogurt before you buy it. Some yogurts may contain more probiotics than others. You should not add dried fruit or any other flavoring. Because that will add too much sugar, Somer warns.
3. Superfood <br/>3: Fatty fish like salmon, sardines and mackerel
How often to consume: 2 to 3 times per week This food provides some valuable nutrients, which are omega-3 fatty acids, and specifically two types of DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) ).
Laurie Tansman, Scientist and Nutritionist at Mount Health is important. For example, they help reduce a number of health risks such as heart disease, stroke, high blood pressure, depression, joint pain, and some diseases related to inflammation, including lupus and rheumatoid arthritis.
While many foods - such as walnuts, flaxseed oil and some brands of mayonnaise - advertise that these foods also provide omega-3 fatty acids, only the omega-3 form can be used- 3 is DHA or EPA. Foods like walnuts and flaxseed oil are an omega-3 acid called ALA - alpha-linolei acid. To be able to provide health benefits, it requires a process in the body to convert ALA to DHA. And that transition can be influenced by many individual factors.
Cá béo chứa lượng lớn các chất dinh dưỡng tuyệt vời cho người sử dụng
4. Superfood <br/>3: Beans
How often to consume: 3 to 4 times per week Beans are a good source of protein and fiber and may have a protective effect against heart disease and breast cancer. Beans may also play a role in stabilizing female hormones.
Beans are an age-old food that everyone seems to know has health benefits. In fact, they are one of the best foods for women's health. In studies published in the International Journal of Cancer, researchers found that beans, in general, and lentils in particular, may have some protective effects against breast cancer. In research published in the Archives of Internal Medicine, doctors found a lower risk of cardiovascular disease when eating a higher amount of beans. Common legumes include peas, beans, lentils, and peanuts.
Beans are a good source of both soluble and insoluble fiber, beans can help lower cholesterol, while isoflavones in beans can help regulate hormones and may aid in reducing symptoms of perimenopause or menopause. Although soybeans have the highest content of isoflavones, chickpeas and bean sprouts (mung bean sprouts) also provide plenty of isoflavones.
Beans also contain something called a protease inhibitor, which may help protect against breast cancer. Protease inhibitors help slow down cancer cell division and prevent tumor formation.
Last but not least, if you're of reproductive age, beans can provide you with a steady supply of folic acid - essential if you should be pregnant.
Sử dụng đậu phụ đúng cách giúp phụ nữ có lượng axit folic ổn định
5. Superfood <br/>4: Tomatoes (or watermelon, red grapefruit, red navel orange)
How often to consume: 3 to 5 times per week These fruits provide a nutrient called lycopene, which helps prevent prostate cancer. Other studies show that tomatoes also offer many health benefits for women.
Scientific studies have proven that lycopene can protect against breast cancer. "And it's also a powerful antioxidant that can help a woman fight heart disease.
Latest research shows it can also help a woman look younger for longer by protecting against damage. of ultraviolet rays from the sun.
6. Superfood <br/>5: Vitamin D is added in low-fat milk or orange juice
What to provide: At least 400 IU of vitamin D per day Vitamin D helps reduce the risk of osteoporosis and is important in reducing the risk of diabetes, multiple sclerosis, and tumors of the breast, colon and ovary.
Recent studies from the University of California San Diego show that vitamin D has the ability to cut the risk of breast, colon and ovarian cancer by up to half. Some studies suggest that quite a few women may be vitamin D deficient, as their tendency to stay away from sunlight and frequent use of sunscreen blocks vitamin D synthesis, resulting in overproduction.
Vitamin D is found abundantly in salmon, mackerel, tuna and sardines, but experts say the richest source of vitamin D comes from milk.
Trong sữa chứa lượng lớn vitamin D cần thiết cho cơ thể phụ nữ
7. Superfood <br/>6: Berries
How often to consume: 3 to 4 times per week Similar to wine, these fruits can provide powerful cancer-fighting nutrients called anthocyanins, which play a role in repair cells. Krause says research shows that anthocyanins may reduce the risk of several cancers, including cancers of the breast and gastrointestinal tract.
These berries are also rich in vitamin C and folic acid, which are essential for all women of reproductive age. And they provide powerful antioxidants that not only protect the heart but can also protect against skin aging, inside and out. What's more, blueberries may help reduce the risk of urinary tract infections in women, while a nutrient called lutein found in all berries may help protect vision.
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Reference: webmd.com
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