How to Eat Healthy? Here five (5) way to get it

Eat healthy is an important way to maintain good health. Fortunately, it is easier to do than it sounds. You just equip yourself with knowledge and you're halfway.

If you think eating healthy is not as a sacrifice,but rather as a self-improvement opportunities, then you've almost reached your destination.

You do not need others to remind the advantage that you can get for your health, just by leaving donuts and hamburgers. You just need help to do it. How to eat Healthy? Here five (5) way to get it:

1. Select the appropriate carbohydrate sources

Simple carbohydrates such as sugar and flour, rapidly absorbed by the digestive system of the body. This causes excess carbohydrates, the body releases insulin to combat high amounts.

Contrary, the complex carbohydrates slowly digested by the body. These carbohydrates include whole wheat flour, vegetable fat, oats, and grains that have not been processed, such as brown rice.

These foods usually contain more vitamins and other nutrients useful for body, and rich in fiber (fiber help the body's digestive system running smoothly).

1.Consider eating green leaves like kale, collard greens, mustard greens, and beet Switzerland. All these foods contain nutrients and will quickly satisfy you. Make a simple sauce with olive oil, garlic, a little salt and pepper. In addition to nutritious, these foods taste delicious too.

2. Choose whole wheat bread (bread red) instead of white bread and whole wheat pasta instead of pasta "normal". Refined carbohydrates, such as can be found in white bread, more difficult to absorb the nutrients, then it could be deemed to contain empty calories. Plain oat porridge is also very healthy for you.

2. Consumption of fat-free pure protein

Aim to get a daily calorie energy sources as much as 10% to 35% protein. Protein helps you develop the muscles and provide energy throughout the day. Some examples of healthy protein is:

                                         Fish. (pixabay)

1. Fish are lean, such as flounder, sole, cod, bass, perch, and halibut.

2. Animal meat free of fat, such as chicken or duck breast.

3. Legumes such as beans and soy products like edamame and tofu.

4. Nuts such as cashews.

3. Know differences in healthy fats and unhealthy

 You should eat fat so the body can function properly. However, you must choose the right kind of fat. The following short guide.

Unsaturated fat and omega-3 fatty acids are examples of good fats, you should eat regularly. Both types of fat have lower levels of "bad" cholesterol in your body by increasing levels of "good cholesterol".

Foods that contain fatty acids in large amounts is olive oil, nuts, fish oil, and various seed oils.

Adding the consumption of fats "good" into your weekly diet can lower cholesterol levels and risk of heart attack.

Avoid trans and saturated fats. Trans fats are a form of saturated fats are often found in processed foods, and eating them can increase the risk of heart attack. Read your food labels and look for the words "hydrogenated" in the ingredients list.

4. Prepare stock Superfood

Superfood is a very good food and can help fight heart disease, cancer, lowering cholesterol levels, and even improve mood. Here are some of them:

a.Blueberry 

Blueberry can help the health of the brain. If you cannot get blueberries, try fresh as berries, raspberries or cranberries.

b.Algae 

It may sound unappetizing, but when you learn the benefits on health, you might reconsider. Algae contain many vitamins, minerals, and amino acids, in addition to an important role in managing natural flora.

c.Salmon

Other sea creatures that are in the list of healthy foods have good reason to be consumed. Salmon is rich in omega 3 fatty acids, a type of fat which is good. Omega 3 good for blood pressure, brain function and heart health.

                                               Cranberry. (pixabay)

d.Cranberry

Red berry contains quercetin, an anti-carcinogenic substance (anticancer) natural, low sugar, and is a good source of vitamin C. Vitamin C is important for bone health and prevent disease scurvy.

5. Watch your salt intake

Although human beings need salt in moderation, excess salt can cause high blood pressure, osteoporosis, and stomach acid too much. Use of salt in small increments and always check food labels to choose which contain "less sodium" if possible.

Source: wikihow.com