Revealing the benefits of clean food, how to arrange dishes, choose ingredients, reduce sugar, avoid bad fats, good for overall health, and also helps heal the mind, reduce stress and depression.
Clean food is food that comes from nature and is prepared with minimal preparation, using only natural ingredients, without adding colorings or additives. Eat in meals in appropriate quantities, divided into 6 meals, eating every 2-3 hours to stimulate the metabolism, along with drinking 2-3 liters of water per day, avoiding sweet foods, and exercising regularly.
- Choose lean protein and complex carbohydrates such as brown rice, unpolished grains, and whole wheat bread at every meal.
- Eat foods that contain good fats every day, such as nuts, avocados, olive oil, or other healthy oils.
- Choose foods that are high in fiber, vitamins, and enzymes from fresh vegetables and fruits.
- Drink enough clean water every day.
- Avoid processed foods such as sugar, white bread, pasta, etc.
- Avoid sweetened beverages, carbonated drinks, and all types of alcoholic beverages.
Techniques for reducing sweetness in clean food
- Stop adding sugar. The easiest way is to stop adding sugar to your coffee, tea, soy milk, noodles, or add less sugar every time, even “healthy sugar” because it provides empty energy.
- Reduce the consumption of processed carbohydrates such as white bread, bakery products and snacks. Most of them are made from flour, which can be converted to blood sugar quickly or have a glycemic index as high as glucose. In addition, excess carbohydrates will be stored as triglycerides, which are fats that the body stores as supplies and makes you fat. Therefore, you should choose to eat brown rice in the recommended amount.
- Choose foods that are low on the glycemic index and high in fiber, such as brown rice, parboiled rice, vegetables, and fruits that are not too sweet.
Techniques for choosing clean foods that contain good fats
- Choose lean meats such as chicken. You should use the outer or inner part of the chicken. Avoid using the skin.
- The consumption of animal organs and egg yolks should be limited. Eating fish is another option, as it provides high-quality protein and is low in fat.
- Choose cooking methods that do not use oil or use less oil, such as boiling, steaming, grilling, or stir-frying.
5 benefits of eating clean
Helps the body function in balance
Because clean food has a lot of vegetables,เว็บพนันออนไลน์ UFABET สมัครง่าย โปรโมชั่นมากมาย it is a source of vitamin B that helps cells function normally.
Helps control blood sugar levels
Eating processed carbohydrates, such as sweets or refined grains, can spike your blood sugar and cause fatigue. It’s best to choose unprocessed carbohydrates, such as fiber-rich whole grains for breakfast, which will keep you fueled until lunch.
Helps promote heart health
Eating clean foods can help you stay healthy in the long run, as they can help reduce your risk of cardiovascular disease. Fruits and vegetables are rich in vitamin C, a nutrient that helps maintain healthy blood vessels, reduce your risk of heart disease, and help prevent strokes and high blood pressure. Additionally, clean foods rich in healthy fats, such as nuts, avocados, and olive oil, can help lower harmful cholesterol levels, helping to fight heart disease.
Helps prevent cancer
Eating processed foods, saturated fats, processed meats, and fried foods increases the risk of cancer. On the other hand, a diet rich in vegetables and fruits increases the amount of phytonutrients and antioxidants that help fight cancer growth.
Helps improve mental health
A healthy diet not only benefits your physical health, it also promotes mental health. Certain nutrients, such as vitamin B6, help produce dopamine, a chemical involved in feelings of happiness. Omega-3 fatty acids, limiting caffeine to two to three cups a day can promote good mental health, and not skipping meals can help avoid stress-related headaches or stomach aches. Remember that malnutrition can also contribute to mood swings and depression.