7 things worth knowing about food Beneficial to the body.
Eating foods that are sweet, fatty, and salty will help us to eat large amounts of food. But this type of food will have serious negative effects on the body, such as diabetes and high blood pressure. High blood fat This disease also reduces our quality of life. Today, admin would like to invite everyone to focus on eating for good health. According to ยูฟ่าเบท
7 things you should know about food
Control quantity and proportion
Nowadays, it is more popular to order food delivery, so there is a tendency for consumers to eat more food than they need each day. Eating this excessive amount of food can result in being overweight or obese. Therefore, you should eat the right amount of food according to the recommendations and in the right proportion, such as the proportion 2 : 1 : 1 (2 parts fruits and vegetables, 1 part rice, 1 part protein).
Limit salt.
Consumers are beginning to turn to ready-made food or frozen food more. This type of food usually has a lot of salt. Therefore, reading nutrition labels is one thing that helps us limit our salt intake. The World Health Organization (WHO) has determined that the amount of salt that should be consumed each day is not more than 5 grams. In Thailand, it has been recommended to use no more than 1 teaspoon of salt per day, but Thai people often eat food that is salty. The things that are indispensable in cooking are fish sauce, soy sauce, and various seasonings. Therefore, it is necessary to be careful in this part.
Reduce sweetness. The World Health Organization (WHO) recommends that sugar intake should not exceed 5% of total energy. In Thailand, it is recommended to add no more than 4-6 teaspoons of added sugar, depending on your age and body needs as follows:
– In children and the elderly 60 years and over, sugar consumption should not exceed 16 grams/day, or equivalent to 4 teaspoons of sugar.- Female and male teenagers aged 14-25 years should consume no more than 24 grams of sugar per day, or equivalent to 6 teaspoons of sugar.- Men and women who use a lot of energy Sugar should be consumed no more than 32 grams/day, or equivalent to 8 teaspoons of sugar.
Be careful of fat. The World Health Organization (WHO) recommends that fat should be no more than 30% of total energy. with saturated fat not exceeding 10% of the fat received Currently grilling Shabu is starting to become a trend again. You should eat properly, not too much, and choose cooking methods such as steaming, stir-frying, or grilling instead of frying in oil. Including choosing ingredients such as chicken, fish or pork loin that have less fat to cook instead.
Reduce and quit alcohol.
Alcohol can reduce the effectiveness of the body’s immune system. Especially drinking large amounts makes the body unable to cope with various infections. Yes, and alcohol itself can also cause depression, anxiety, fear, and panic. However, for those who regularly drink alcohol, quitting drinking immediately can lead to depression. which is dangerous to life It is recommended to gradually It’s better to gradually reduce the amount instead.
Must have dietary fiber Dietary fiber helps our digestive system function normally. It also makes you feel full for a longer time. Helps prevent overeating. Normally, the daily recommended amount of dietary fiber is 25-30 grams. Sources of dietary fiber include vegetables and fruits.
Drink lots of water. Water is an important component that keeps our systems functioning. in the body works normally Drinking adequate amounts of water will help your body reduce thirst. Which is the main reason that makes us want to drink beverages that are sweet and high in calories. You should also avoid drinking large amounts of caffeinated beverages such as coffee, tea, and soft drinks. Because it will cause the body to become dehydrated. It also results in problems with sleep.