Eat clean diet brings 5 great health benefits
The eat clean diet was initially only popular in the gym world, but gradually it has become a trend that many people apply in the daily menu. Let's learn about the benefits of a clean eat diet!
“Eat clean” or “healthy eating” is a fairly popular diet in developed countries in the 21st century, but this trend has only appeared in Vietnam recently.
The eat clean diet can be understood in the simplest way as eating foods that are prepared to be as close to their original state as possible, such as boiling and steaming for the right time instead of frying in order to retain their freshness. Most nutrients are found in food.
For example, vitamins of groups B and C, due to their relatively unstable composition and water solubility, they are easily dissolved and degraded during cooking, the amount of loss can be up to 90%.
In contrast, some nutrients increase during cooking, as Mel Wakeman, a registered dietitian and senior lecturer in physiology at the University of Birmingham (UK), said the amount of lycopene in tomatoes. will increase when cooked but also means the amount of vitamin C will be lost.
Therefore, we need to learn how to prepare the right food for each type of food so that the nutritional content of the dish is preserved as high as possible, helping the body to fully absorb the nutrients contained in each type. food.
Besides, unlike other diets such as low carb (eating low starch), eat clean does not require too much rigor in eating, just needs to aim for the criterion of using healthy, non-contaminated foods. chemicals and does not cause excess sugar and fat. That's why eating clean is so good for our health.
5 benefits of eating clean diet for health
1. Healthy weight loss
Many young people, because they want to lose weight quickly, have chosen to completely eliminate starch from their menu, but in the long run, it will adversely affect their health such as reducing blood sugar, leading to dizziness and dizziness. even fainted.
Eat clean still maintains eating starch, but those are good starches, so they have the function to help you gain muscle - lose fat during exercise. At the same time, the amount of food according to the eat clean diet is always just enough, so although the effect is slow, eat clean will be a method to support sustainable and healthy weight loss.
2. Promotes Heart Health
Normally, our meals contain a lot of animal-based fats such as lard, lard, etc. Consuming them too much will increase blood cholesterol, which is a direct cause of diseases of the system. Heart.
Meanwhile, the eat clean diet only uses vegetable fats such as olive oil, rice oil, etc. as raw materials for food processing, so it will limit the amount of cholesterol that is harmful to health, especially for elder.
3. Reduce the risk of cancer
Consuming fried foods over and over again with cooking oil will increase our risk of cancer. Following the eat clean diet, we will completely eliminate these harmful foods from our daily menu.
Not only that, when eating clean, you also need to stop the habit of eating fast food and junk food such as fried chicken, hamburgers, snacks, soft drinks, etc., which are extremely harmful foods, containing many factors. cause cancer, especially for those who have eaten for a long time.
4. Prevent kidney failure and high blood pressure
The principle of eat clean is to reduce the amount of salt used in cooking, try to practice the habit of not eating salty foods. Because the habit of eating salty foods makes us susceptible to diseases such as kidney failure and in old age, we can also have high blood pressure, leading to a sudden increase in blood pressure, causing a stroke.
5. Power Supply
Thanks to the frugality and clean ingredients used in the eat clean diet, your body will be provided with all the necessary nutrients and maintain the energy source to function effectively throughout the day.
The high amount of fiber required in the eat clean diet also makes you feel full until the middle of the day, so the spirit is also more refreshed, avoiding fatigue and reducing work productivity.
How to eat clean?
Make sure meals are full of healthy nutritional groups
The eat clean diet encourages you to minimize your meals, but that doesn't mean you lack nutrients. A clean eat meal still requires containing all the necessary substances such as protein (meat, fish, eggs, milk), vitamins, minerals (vegetables, tubers, fruits), vegetable fats and starch.
Many people think that eating starch will increase the amount of starch in the body, causing obesity, but starch is an extremely necessary substance, providing energy for the body to work and clear mind, because So we shouldn't cut carbs.
On the other hand, choose to eat good starches such as rye bread, brown rice, sweet potatoes, etc. These are slow-metabolizing starches, so they will be digested more slowly, creating a feeling of fullness for a long time to help us control the amount. Food intake is just enough, not redundant, so it will be better than fast-metabolizing starches such as white rice, white flour, etc.
Change the way you choose and prepare food
Prioritize choosing foods that are as clean and clear of origin as possible to minimize the risk of us being poisoned by harmful chemicals in food.
Each person should also get in the habit of looking up the information in the "nutrition value" table printed on the food packaging so that we can know the amount of nutrients we have loaded into the body as well as to ensure that the food we eat. The product does not contain substances that are not on the eat clean list.
In addition, when processing food, we should apply methods such as steaming, boiling or pan-frying instead of frying, which contains a lot of fat, causing indigestion for the digestive system.
Change your eating habits
We should eat in moderation and on time, should not let the body be too full or too hungry and to do that, meals should not be more than 4 hours apart.
You should also not eat too much at one meal, but should spread it out into small meals, for example, in addition to the main meals, there should be additional snacks such as snacks and especially the food of the snack must also be ensured. ensure the healthy eat clean element.
The eat clean diet not only helps you simplify cooking but also brings a lot of health benefits. Hopefully, through the above article, it has partly helped readers answer questions related to eat clean and help people have more motivation to pursue this healthy eating method.
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