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| Health Food List |
Unlike the basic needs of the body,eating” has become something that satisfies the human mind. Some people eat when they are hungry, while others eat only for taste. But in the midst of all this, if you want to eat a nutritious diet, you can think for some time. This is a serious problem, so you need to think about good health. Tell us about the health benefits of healthy eating and healthy eating.
Let us start this article with the question of what is a healthy diet. Many of you will face this problem where you feel that eating something is not as important as eating and enjoying it. So, below we give you complete information about healthy diet.
List of components
What is a healthy diet – what is a healthy diet?
Benefits of a healthy diet – benefits of a healthy diet
Example of healthy diet – an example of healthy diet plan
Healthy eating schedule – list of healthy foods
A diet you should never eat – Avoid a healthy diet
Other tips for healthy eating – Other tips for healthy diet in Hindi
What is a healthy diet – what is a healthy diet?
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A healthy diet means foods rich in vitamins, minerals, iron and protein. A healthy and nutritious diet protects you from disease. A healthy diet can be divided into five (1):
Greens and beans
The fruit
Meat and Fish Products
The pills
Dairy Products – Cheese & Yogurt
In the next section, learn about the health benefits of eating well.
Benefits of a healthy diet – benefits of a healthy diet
Benefits of a healthy diet are many things you need to know –
Healthy food not only keeps your body healthy but also improves your mind (2)
Eating good for health makes the body strong.
Healthy foods maintain bone strength.
Nutrition plays an important role during pregnancy.
Greens and fruits prevent serious physical problems like obesity, cancer, diabetes and heart disease. (3). Particularly High Fiber (4)
Consumption of potassium-rich foods can reduce the risk of kidney stones and high blood pressure (4).
Then we share with you a list of those who prepare a healthy diet.
Example of a healthy diet – example of a healthy diet planner in Hindi
Below, for example, we share with you a healthy meal planner. You can also make changes based on the items shown in this table.
Eat in the morning; – Eat oranges, lemons, pomegranates or any other fruit from morning to evening.
Vegetarian – High or low fat tea with low fat parathas, coffee or green tea. Brunch – A balanced amount of fruit salad and dried fruits (almonds and nuts) for each season of fruit or 11 cups of your choice. Plums, etc.). Lunch – 1 to 2 meatless nights – balanced indicator, rice, fish / eggs / chicken curry, two to three breads and salads.
Vegetarian – Two to three rotis, lentils, little rice, vegetables of your choice, salad and yogurt. Breakfast is between 4 to 5 pm. Tea or coffee with peanuts, syrup, baked rice or boiled gram. Dinner can be served between 10 and 11 am – three to four loaves and egg, chicken or fish salad.
Vegetarian – Three quarters of bread, vegetables, lentils, salads. You can add a glass of warm milk before going to bed, if you wish, add cardamom or turmeric to the milk.
Note: This list is only an example, the number of foods or their diet depends on a person’s health or appetite. Meal times may vary, and some other items may be eaten during this time.
Now we will tell you about the foods that you can keep in your daily diet and health.
Healthy eating schedule – list of healthy foods
Below are some healthy foods that can be sold easily and you can keep them healthy by including them in your diet.
Greens – Most people do not like eating greens, but they forget how much they benefit from it. The vitamins, calcium, minerals and antioxidants present in vegetables protect the body from obesity, heart disease and many serious diseases. Herbs should be included in the daily diet of healthy life (5) (6).
Fruits – Fruits like vegetables are very important for health. Whether you have diabetes, high blood pressure, cholesterol or weight gain, the fruits will help you. You should include it in your diet among fruits, apples, oranges, mangoes and any one or two fruits of your choice. Remember to eat a balanced amount of fruit (5) (6).
Soup – Be sure to include soup in your diet, especially when you are concerned about being overweight. You can prevent obesity by incorporating soup into your diet through yoga or regular exercise. Sometimes it is soft, so you can eat soup once in the diet.
Vegetable juice – Include in the juice of vegetables that contain potassium, vitamins and calcium. Water rich in vitamin C not only increases the body’s immunity, but also cures wounds and ulcers quickly. You can add carrots, tomatoes and herbs. Not only water but coconut drinks can also protect your health. Coconut water cools the body and helps in stomach problems (8) (9) (10) (11)
Peanuts and lentils – Proteins, fiber and other nutrients, peanuts and nuts can protect you from fatal diseases such as high blood pressure and diabetes. Therefore, include beans and beans in your daily diet (12) (13) (14).
Cereals – Cereals and grains such as rice, wheat, oats, maize and brown rice are important for health. It stores energy in the body and prevents diseases. Therefore, it is important to include bread, rice and other grains in your daily diet (15) (16).
Milk or dairy products – Milk contains many substances such as calcium, vitamin A, vitamin B12, potassium, magnesium and zinc. Milk strengthens bones and protects against diseases like heart disease, type 2 diabetes and high blood pressure (1) and (3).
Also, try using low-fat or skim milk, as high saturated fat can increase the risk of bad cholesterol in your body. Although this has been stated in previous studies, recent research has made some changes even after some mixed reactions, suggesting that milk may be beneficial for the heart. If you do not like milk, you can try dairy products like cheese, cottage cheese and other ingredients. However, if you are allergic to milk, you can use soy milk and almond milk (19) and (20). You can also talk to your doctor about this.
Eggs – Eggs, which contain protein, minerals, vitamins, antioxidants and many other nutrients, not only provide energy to the body, but also protect health. Eggs are a natural source of vitamin D that helps people understand and prevent cognitive problems. Sometimes memory starts to get weaker, so if you want to increase your lifespan due to memory, make sure to include eggs in your diet. (21) Eggs can be consumed by children of all ages, adults and young adults (22). However, if you are allergic to allergies, you should consult a doctor before eating eggs.
Meat – Like vegetables and fruits, meat is very important for a healthy body. It not only contains protein, but zinc also enhances immunity, keeps skin healthy and protects reproductive health. In addition, meat contains vitamin B12 and omega-3, which may be beneficial for the nervous system and heart and brain health (23).
Fish – If you do not include meat in your diet, you can eat fish. Fish-eating children have a lower risk of asthma. Omega-3 in fish is good for brain and vision. In addition, eating fish can reduce the risk of Alzheimer’s disease such as Alzheimer’s disease. Fish can be used to control blood sugar in diabetic patients (24), but always choose small fish with mercury, as more mercury can produce fish juice.
Apple Pulse Cider Vinegar – C Money Vinegar can help you lose weight. This in itself can lower your blood sugar level. However, some precautions must be taken and a balanced diet (25).
Dark Chocolate – Eating chocolate can also be good for your health. If you want to avoid heart disease, include dark chocolate in your diet. Dark chocolate contains many essential nutrients that can work to maintain a healthy heart. Be sure to use balanced amounts of dark chocolate (26).
This is a list of foods that should be included in your diet. In the last part of this article, we will tell you about the foods to eliminate or reduce from your diet.
A diet you should never eat – Avoid a healthy diet
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There are some foods that you need to remove from your diet, and if you can’t eliminate them completely, at least ban it.
Fried foods – Fried foods can be dangerous for the body. Eating fried foods can cause heart problems, obesity, diabetes and many other diseases. So stay away and if you want more fried foods, you can eat homemade fried foods where you can use olive oil or sunflower oil (27), (28). Try to limit your intake.
Sweet Apples – Sweet foods like sweets, ice cream and chocolate are the favorite of the people. However, taking it uncontrollably can harm your body. High-sugar foods not only increase obesity, but also give rise to serious diseases such as diabetes. They can damage your teeth. Therefore, it is necessary to limit the acceptance of (29) and (30).
Fast Foods – Fast foods such as burgers, pizzas, potatoes and pies are easily and conveniently provided and are slowly being replaced by healthy foods. However, increasing dependence on them can be harmful to your health. These foods can cause heart disease, type 2 diabetes, cancer, and liver disease, as well as obesity. Therefore, avoid eating as quickly as possible (31), (32).
Caffeine – Almost everyone drinks tea and coffee. People often use it to reduce stress. However, its uncontrolled adverse health can be harmful. Tea and coffee are rich in stimulants that contain tea leaves or coffee beans, and excessive caffeine in the body can cause problems such as insomnia, headaches, nausea, vomiting, and anxiety. Therefore, it is better to eat these drinks as little as possible (33), (34), (35).
Cheese, butter and mayonnaise – As mentioned above, the intake of dairy products such as cheese and cottage cheese is also important for health. But remember that sometimes when you are overweight, you need to eat a balanced amount of cheese, butter and mayonnaise. This can lead to obesity and many other health problems (36)
Non-alcoholic beverages – People of almost all ages drink non-alcoholic beverages or drinks. Consumption of alcohol can be harmful to your health. In fact, their levels of sugar and caffeine can be harmful to health. According to scientific studies, alcohol consumption can cause health problems such as obesity, anorexia and toothache. Therefore, avoid these drinks as much as possible (37), (38), (39).
Canned or Canned Foods – Avoid canned foods or frozen peas, meat, fish and more. Its use can cause a disease called food poisoning. Clostridium difficile is a deadly disease caused by a bacterium called botulinum. If canned food is not stored properly, it can increase the risk of disease. It can also kill a person (40).
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