Healthy eating rules

Irrational nutrition is the cause of many of the ills of modern man. Obesity, diabetes, hypertension, atherosclerosis and other diseases can be avoided if you eat right. Each person needs to monitor what foods they consume and how this affects their body in order to prevent the development of complications .

How and what exactly is there to live happily ever after:

• Drink more water (1.5-2 liters per day), and reduce the number of cups of tea and coffee consumed per day to a minimum. Even less should you drink low-fat milk and fresh fruit juices. Adults, in general, do not digest milk well, and fruit juices dramatically increase blood sugar levels. From sweet carbonated drinks should be completely abandoned.
• Reduce the amount of foods with a high sugar content, the abuse of which is fraught with metabolic disorders and can lead to the development of diabetes. Encouraging your children to eat sweets is not the best way to show how happy you are with them.
• If possible, refuse semi-finished products. Prepared foods high in sugar, salt, and trans fats increase blood glucose levels, which leads to the release of insulin and the development of obesity.
• Follow the Mediterranean diet – the only scientifically proven type of healthy food that reduces the risk of developing cardiovascular and cancer diseases by an average of 30%.
• Include in the diet more nuts, rich in polyunsaturated omega-3 fatty acids, refined vegetable oils, fruits and vegetables, fish and seafood, legumes. It is also necessary to switch to whole-grain bread and cereals, and eat pasta made from coarse wheat varieties.
• In no case do not starve. Many representatives of the fair sex in the torture of losing extra pounds begin to starve and at the same time drink very little liquid. This triggers a number of pathological changes: the production of all enzymes and hormones occurs in an extreme situation, which can not but affect health in the future.