Taking care does not mean living in diet or following rules impossible to meet. Sometimes, what you need To feel better It is not changing everything suddenly, but Make simple and sustainable adjustments that accompany you in the long term.
In this sense, Dr. Trisha Pasricha, a scientific medical and disseminator of Harvard, proposes a guide with clear recommendations, easy to apply and, above all, backed by scientific studies. His proposal was basically modify habits graduallywithout faults or pressures.
The advice of Dr. Trisha Pasricha
The nutrition expert shared a Detailed list with food to incorporate into the diet and its justification.
1. Liquefied yes, juices no
When you process whole fruits and vegetables in a liquefied, you keep the fiber that your body needs. In addition, if you combine it with protein (such as Greek yogurt or peanut butter), it improves its satiating effect. Instead, juices eliminate pulp and concentrate sugar, generating unnecessary glucose peaks.
2. Optá for lighter meats
Mediterranean feeding, rich in fish, natural yogurts and chicken, Helps reduce the risk of intestinal diseases. Fish, even in small portions, can have a proven positive impact.
3. Add more fiber
Very few people reach the recommended fiber minimum. A good way to achieve this is to incorporate more vegetables, whole fruits, legumes and fermented foods, which also benefit your intestinal flora.
4. Lower ultraprocess consumption
Snacks, cold cuts and products ready to heat They usually contain additives that damage the intestine. In addition, recent studies relate them to inflammation and imbalances in the microbiota.
5. I chose integral cereals
Changing white rice and common bread for options such as quinoa, oats or whole wheat bread is a key step for Take care of your heart and your digestive system.
6. Eliminate sugary soda
A single daily portion in adolescence is already associated with Greater risk of serious diseases in adulthood. Water or water with gas are good alternatives to cut with sugar.
7. incorporate natural Greek yogurt
It is a powerful ally since it provides protein, satiety and can be combined with fruits or seeds. Yes indeed, Avoid flavored versions They bring added sugar.
8. Do not fear eggs
Despite the bad reputation for cholesterol, it was found that eating one a day is not only safe, but also can contribute essential nutrients If you cook without extra fat.
9. move away from sausages
Processed meats, such as sausages or bacon, are harmful to arteries and are linked to older Cancer risks. Even some “veggie” options can be equally harmful by their level of processing.
10. Avoid alcohol
There is no sure amount since any consumption can increase cancer risk. The current recommendation is to limit it to the maximum or directly not consume it.
11. Handle the desire for intelligence
It is forbidden everything leads to excess later. Instead, choose Girl portions Bitter chocolate or homemade desserts can help you maintain balance without anxiety.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
