5 principles to help maintain good health and prevent disease according to expert recommendations

GĐXH – “Applying a balanced diet combined with a healthy lifestyle will help you maintain good health and prevent many diseases,” Associate Professor, Dr. Nguyen Thi Lam emphasized.

According to experts, nutrition plays a very important role in the comprehensive development of humans, helping the body strengthen the immune system, improve physical condition and prevent disease.

Especially, in the context of changing seasons, infectious diseases are still on the rise as they are now, applying a reasonable, healthy diet, combined with physical exercise is very necessary to increase resistance for each person.

Applying a balanced diet combined with a healthy lifestyle will help you maintain good health and prevent many diseases. Illustration photo.

Accordingly, maintaining healthy eating habits every day can bring many benefits to the body such as: Increasing immunity and strengthening the digestive system; limiting the risk of chronic diseases such as diabetes, cardiovascular disease, etc.; improving memory, prolonging life; good for body shape, skin; improving mood, making the spirit more positive, etc.

On the contrary, a poor diet, malnutrition or eating a lot of fried foods, fast food, packaged foods, and consuming a lot of stimulants can potentially cause many diseases and affect a person's life expectancy.

Emphasizing this, Associate Professor, Dr. Nguyen Thi Lam, former Deputy Director of the National Institute of Nutrition, said that to ensure health, everyone should follow a reasonable and balanced diet. This will help you maintain good health and prevent many diseases.

According to Associate Professor, Dr. Nguyen Thi Lam, some principles to help maintain good health and prevent diseases should be applied as follows:

1. Balance nutrient groups

- Carbohydrates (45-65% of total energy): Choose good sources of starch such as brown rice, sweet potatoes, oats, whole wheat bread instead of refined starches such as white bread, white rice.

- Protein (10-20% of total energy): Combine animal protein (lean meat, fish, eggs, milk) and vegetable protein (beans, seeds, mushrooms).

- Healthy fats (Fat, 25-30% of total energy): Prioritize unsaturated fats from olive oil, avocados, chia seeds, fatty fish instead of animal fats and industrial oils.

- Fiber, vitamins and minerals: Eat lots of green vegetables and fresh fruits to aid digestion and increase resistance.

2. Control your food intake and eating habits

- Eat enough meals, on time: Avoid skipping meals or eating too late, especially dinner.

- Eat slowly, chew thoroughly: Helps digest better and avoid overeating.

- Limit processed foods and fast foods: Because they contain a lot of bad fats, sugar, salt and preservatives.

3. Drink enough water

- You should drink 1.5 - 2 liters of water every day (depending on your body's needs).

- Limit carbonated soft drinks, milk tea, alcohol and beer because they cause weight gain and affect health.

4. Limit sugar, salt and bad fats

- Reduce salt: Do not consume more than 5g of salt/day to avoid high blood pressure.

- Limit sugar: No more than 25-50g of sugar/day to avoid diabetes and obesity.

- Avoid fried foods with a lot of oil: Steam, boil, or bake instead of frying.

5. Combine with a healthy lifestyle

- Exercise at least 30 minutes/day, 5 days/week.

- Get enough sleep 7-8 hours/day for the body to recover well.

- Reduce tension and stress, keep your mind relaxed.

Source: https://giadinh.suckhoedoisong.vn/5-nguyen-tac-vang-duy-tri-suc-khoe-phong-ngua-benh-tat-ai-cung-can-phai-biet-172250320160208327.htm