How to stop tormenting and moving to a healthy diet
Useful food leads to a slender body,great health and a reduction in heart and brain diseases. In the book "Chinese research in practice," the doctor Thomas Campbell talks about the optimal diet, which everyone can adhere to.
Decide with the diet
Any diet will require you to effort and attention. The optimal diet was no exception, but it is difficult to call it extreme.
Ration close to optimal: a whole plant diet consisting of the richest sources of nutrients. It is based on whole grains, fruits, vegetables and legumes, the maximum reduction of animal food and processed plants.
Sometimes you can eat fish, seafood or somelow-fat meat to give a taste of vegetable food. There are also some processed vegetable products for convenience: simple tofu, milk substitutes, for example almond, and sometimes sweeteners (maple syrup, sugar, fruit juice and so on). Thanks to this, such a diet is possible for everyone.
Break with addiction
How many patients-smokers will throw harmfula habit if the doctor advises them not to smoke from Monday to Friday, but on Saturday night will allow them to relax and reward themselves with a couple of cigarettes? This is undoubtedly much more useful than a pack a day. But, giving such advice, the doctor would be considered absolutely useless. No one will quit smoking and will not even smoke less for a long time, if every weekend will pamper themselves with cigarettes.
With food the same. To break with dependence, you need to seriously limit or completely eliminate harmful products - just as many smokers need to completely abandon cigarettes to cope with their habit. Be ready to change.
Read the labels
Before you take the goods off the shelf, look at hiscomposition. The list is arranged in such a way that the first one is the ingredient, which is the most by weight. If the product contains 30 grams of flour and 15 grams of sugar, first the flour and then sugar will be mentioned. When you get to the end of the list of ingredients of many processed foods, you will find substances that are small in proportion.
Reading the information on the composition, ask yourself two questions:
Is it a one-stop product?
Is it vegetarian food?
If most of the ingredients are whole, youpassed the first stage. If you eat flour, make sure that the flour is 100% whole-grain. Sugar, sweeteners and oils are not whole foods. The integrity of the product depends on how many whole ingredients it contains.
The second question is whether it is a plant. Usually it's not difficult to answer it. If the ingredients are vegetable, you have gone through the second stage. The product that passed both checks is likely to be good for your health. If the test fails, put the product on the shelf and proceed to the next one.
It's all. When shopping, follow this basic approach.
Choose the lesser of evils
Far from always we have time for a full-fledgedfood intake. That's why at lunchtime or instead of dinner we buy food in a local eatery. You know perfectly well that such food is not the best option for your body, but the modern rhythm of life leaves no choice. In this case, try to choose the lesser of evils.
If it's about fast food, then contact Subway- A vegetarian sandwich without cheese, a large portion of vegetables and the absence of mayonnaise will make your choice more or less healthy. If you are a fan of the Burger King network, then try a vegetarian hamburger and ask to add lettuce and tomatoes, but without mayonnaise.
In a pizzeria order pizza without cheese with additional tomato sauce and vegetables. In restaurants of Chinese cuisine, choose vegetables for a couple. And in Greek eateries, buy hummus and eggplant.
Take Action!
You already learned enough to take health intheir hands. You have important basic information, including knowledge and understanding of research that relates the diet to the state of health. You have met a new way of perceiving food - three food groups. You have a goal: an optimal diet - and the most important building blocks of future success. You have realized your motivation, have received a number of key skills, including the most necessary ones, for example reading labels, and you know how to eat out.
Now you know about nutrition and health incomparably more than most people, and you will be able to apply all this in practice.
Other information on the optimal diet and a lot of useful recipes you can find in the book "Chinese research in practice."
