A healthy diet is essential to ensure the normal functioning of our cognitive, physical and online skills. Incorporate healthy habits into your life and you will feel the change.
The most important thing about eating well is not to be online but to feel good about yourself and that your body is in its normal functioning. Also, remember that in order to be 100% fit as well as eating healthy food you must do sport.
Arguments such as “I don’t have time to cook”, “I don’t know how to cook” or “eating healthy is expensive” are just excuses to opt for tasty but heavy junk food with a high percentage of fat.
In addition, take note of the 9 tips below that will be extremely useful for you to eat properly.
1) Set times for your meals
Ideally, you should be able to set times for the four main meals of the day. Scheduling and sticking to them will be a great first step toward becoming healthier.
2) Chew food slowly
It is not a race, to digest food properly you must chew it for a considerable time. In addition you will feel satiated faster and little by little you will notice how your portions become smaller.
3) Eat fruits and vegetables
To like them, find out how you like them the most.
4) Eat skim or low-fat dairy products
It’s not just about eating right, it’s about controlling what you eat and choosing the best foods.
5) Eat fish
It is recommended that you eat fish 3 or more times a week, especially blue fish.
6) Eat meats with a low fat content
You can eat chicken, turkey, rabbit or ostrich.
7) Drink plenty of water
Remember that soft drinks are very sugary and high in calories.
Ideally, you can do it four times a week for about 40 minutes.
9) Decide early
Whenever you eat a diet, make sure it is recommended by a professional and do not forget that there are no miracle remedies that in a couple of days will make you lose weight.
Vitamins To Complement Your Diet
What you should know about multivitamin supplements:
Multivitamins are supplements that contain a variety of vitamins and sometimes other compounds such as essential minerals or amino acids. These articles are very popular because they allow different nutritional deficiencies to be solved in one go, simplifying supplementation as much as possible without sacrificing quality.
What exactly is a multivitamin?
A multivitamin is an article of supplementation that provides three or more vitamins and minerals, helping to maintain a good state of health. The combination of these nutrients will vary from supplement to supplement, being necessary to define very well what benefit we want to obtain before making our purchase.
These articles are especially useful for dealing with deficiencies caused by an insufficient diet, a stressful lifestyle or any other vital demand that produces a nutritional imbalance in the body. There are also multivitamins designed for more specific conditions, such as gestation and lactation.
What vitamins are found in multivitamins?
A vitamin is an essential substance for the well-being of the human body. These microscopic compounds regulate cell function and are essential for survival. However, these molecules cannot be synthesized by the body and need to be obtained through food.
Not all multivitamin supplements are the same. There are infinite combinations of essential nutrients that combine to create a wide variety of items. Our age, sex, health status and activity level will determine specific nutritional needs that will be supplemented with the most appropriate multivitamin.
What are the consequences of a vitamin deficiency?
If the recommended nutritional requirements are not met, imbalances will appear in our organism that will damage our health in the short and long term. The most common symptoms will be nonspecific, such as fatigue, general malaise and a greater propensity to get sick. The lack of certain vitamins will cause more specific manifestations:
- Vitamin A deficiency will cause night vision difficulties. If this deficiency is prolonged over time, immunity and the capacity for cell regeneration will also be affected.
- Deficiency of vitamins B1, B2, B2, B5 and B6. They will negatively affect energy production, hindering the absorption and utilization of nutrients and ultimately energy production.
- Folic acid deficiency (B9) can lead to anaemia, mouth ulcers and premature graying. In pregnant women, the frequency of fetal malformations will increase.
- Vitamin B12 deficiency is particularly problematic for vegans and strict vegetarians. It can lead to anaemia, neurological symptoms (such as numbness of the extremities, memory loss and mood swings) and digestive symptoms (mainly loss of appetite and constipation).
- Vitamin C deficiency. It will cause fatigue and hinder the function of the immune system. A true deficiency could lead to scurvy, a very rare disease today that manifests itself with profuse bleeding, gum ulcers and psychiatric disorders.
- Vitamin D deficiency. It will affect the absorption of calcium and its incorporation into the bones, increasing the risk of fractures and osteoporosis. This deficit will also damage cardiovascular health, causing hypertension and other heart disorders.
- Vitamin E deficiency can lead to premature aging. In addition, a frank deficiency will damage the nervous system and affect cognitive ability, impairing memory and learning.
A decrease in vitamin K levels. It will affect the body’s capacity for coagulation and healing, causing profuse bleeding and wounds that do not heal.