This is an automatically translated article.
Diet greatly affects health and quality of life. So how to eat clean, live healthy is something that many people are interested in. Learn 9 ways to eat clean and live healthy through the article below.1. Choose whole foods
“What is clean eating and how to build a clean diet?” Accordingly, clean eating is a diet in which foods and foods are guaranteed to provide nutrients, and do not contain preservatives that are harmful to health. Therefore, the first important thing when building a clean diet is to choose fresh, whole foods. Because these foods do not contain chemical preservatives and are derived from nature (or closest to the natural form). Instead of using canned or packaged foods, you need to choose fresh foods. Limiting the use of processed and packaged foods such as chips, cookies, fried chicken, and processed foods will help the body not have to absorb calories, sugar, salt and saturated fats. harmful effects of these foods.
2. Eat more whole grains
Scientific studies have proven that a diet rich in whole grains reduces the risk of cardiovascular disease, type 2 diabetes and colon cancer. Foods such as pasta, white bread, rice... contain refined carbohydrates, so they will lose a large amount of nutrients during the production process. Therefore, nutritionists recommend that in a clean diet instead of using refined grains, the use of whole grains such as popcorn, oatmeal, barley... will help. Full complement of nutrients and carbs.
Ăn sạch bằng phương pháp ăn nhiều ngũ cốc nguyên hạt
3. Eat lots of green fruits and vegetables
Fruits and vegetables are two important elements of clean eating. As recommended, a clean and healthy diet should ensure that the foods, fruits and vegetables used must be fresh. Green vegetables contain large amounts of fiber, nutrients and vitamins. The antioxidants in green fruits and vegetables help protect the body from cytotoxic agents. In other words, green fruits and vegetables both provide energy for the body and protect the body from disease risks.
4. Ensure the amount of salt and sugar provided to the body from food
Clean food with low salt and sugar content. In contrast, processed foods and foods contain high amounts of salt, sugar, and saturated fat. The addition of a large amount of salt and sugar through food affects and adversely affects the health of the body. Even foods such as tomato juice, yogurt... can also contain large amounts of artificial sweeteners. So to ensure safety, you should read ingredients and product labels to determine the amount of salt and sweeteners. In addition, you also need to monitor the amount of salt and sugar added to foods and drinks each day, maybe try flavoring with spices and herbs.
5. Do not use foods containing artificial substances
Foods containing artificial substances such as sweeteners, colorants, preservatives... are factors that have adverse effects on human health and are the source of malignant diseases such as cancer. letter... Therefore, a healthy, clean diet says no to foods containing artificial substances. To be on the safe side, you should read ingredients and product labels before using in your diet.
6. Drink lots of water
Instead of drinking a lot of soft drinks, fruit juices containing a large amount of sugar, a clean diet aims to drink a lot and enough filtered water (about 1.5 - 2 liters) per day. Water plays an extremely important role in the health of the body, is a source of minerals, transports nutrients and oxygen to cells, nourishes cells and provides energy for the body. So to ensure a clean and healthy diet, you need to drink enough water every day.
Uống nước là một trong những tiêu chí nằm trong kế hoạch ăn sạch sống khỏe
7. Limit drinking alcohol, coffee and stimulants
According to recommendations from nutritionists, in a clean, healthy diet, adults should not consume more than 400 milligrams of caffeine (about 3-5 cups of coffee) per day and no more than 1 serving of alcohol in women. , 2 servings of alcohol in men. Drinking a lot of alcohol, beer and stimulants causes bad effects on health such as insomnia, addiction, high risk of liver diseases. ..
8. Use organic products (Organic food)
Organic products are foods that are grown, raised, handled and processed according to organic agricultural standards, without the use of chemicals such as preservatives, chemical fertilizers, pesticides. , antibiotics, growth hormones or genetically modified organisms. Therefore, according to nutritionists, should use organic food in a clean, healthy diet.
9. Choose quality food
Foods like meat, milk... can come from animals injected with growth hormone and antibiotics. Therefore, people who eat clean often avoid these foods, instead they choose organic product sources or ensure safe and quality food sources before using. For food that is seafood, it is not usually labeled as organic, so you should make sure the food used is low in mercury, if possible, using wild-caught methods will be food. Fresh and chemical free.
The above are ways to help you eat clean, you can refer to and apply in your daily diet to get good health and limit the risk of disease.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
