9 ways to eat well for health

9 ways to eat well for health

1. Eat 5 groups of food, each group is diverse. And regularly take care of body weight

          This recommendation is an introduction to the principles of holding 5 main foods and increasing the importance of eating each group of food to be diverse. Not monotonous, only a few foods Body weight is a simple indicator of health conditions. In adults who eat properly Will have the appropriate body weight Has a shape that is not fat or too thin and has a relatively stable body weight If you notice that your body weight is increasing From normal weight Showed that he had started to eat too much Should have to turn to control, reduce the amount to less Without needing to wait for the clothes to be worn before the start, because modern clothes are often used for stretching for comfortable wear

           Or if the bodyweight is reduced gradually Should pay attention and observe whether there is fatigue, drowsiness or symptoms that are different from normal. If there is a lot of symptoms, we should see a doctor for health examination for children, the body is growing. Bodyweight should increase steadily. At an appropriate rate, so be sure to keep weighing the sample at least once a month.

2. Eat rice as a staple food. Alternating with starchy foods for some meals

          In order to preserve the identity of Thai people Therefore giving priority to eating rice as a staple food, if possible should eat coarse rice Because it has more vitamins, minerals, proteins and dietary fiber than rice that is polished to white For starchy foods such as bread, noodles, and noodles Flour food is food that passes through - processing. Fiber is less than in rice.

3. Eat a lot of vegetables. And eat fruits regularly

          The 5 main food groups in Thailand have another important identity, which is the separation of vegetables. And fruits are the main food in different groups Because Thailand has abundant vegetables and fruits that consumers can choose to consume throughout the year. Vegetables and fruits provide many important nutrients, including vitamins, minerals, and dietary fiber, and other non-nutrient substances such as antioxidants that help free radicals destroy tissue and cell walls. Helps to slow down the degeneration of cells Make the skin look radiant, not too old In addition, the benefits of herbs that help maintain health

4. Eat fish, lean meat, eggs, and dried beans on a regular basis.

         Is eating protein foods By focusing on fish and dried beans such as various types of tofu For meat, choose non-lean Or with little Eggs are useful foods. Should eat regularly Children should eat bubbles per day. Normal adults should eat every other day. Or 2-3 bubbles per week, while people with high cholesterol in the blood should reduce

5. Drink milk appropriately according to age

          Some people may see that milk is a portion of foreign food. Should not promote consumption Should be better for Thai people to consume food, However, when considering overall Can be seen that milk is a useful food Is a food source of protein, calcium, vitamin B2 and various minerals In addition, milk is a food that is easy to eat. The price is not too expensive. There are many types available online. It is convenient to use as food for people of all ages.

         In the case of worrying that a lot of milk may cause obesity, consumers can choose to drink fat deficient milk. And at the same time should control the amount of fat in other foods as well Because only fat from milk is not likely to cause obesity

         The recommended amount is Children should drink 1-2 glasses a day. Adults and the elderly should drink 1 glass per day.

6. Eat foods that are fat but moderately

          Although fat is related to nutrition problems such as obesity, high blood cholesterol that leads to ischemic heart disease. But the body needs healthy fats as well Only need to control the amount and type of fat to be consumed appropriately. Reduce fat-rich foods such as pork belly, pork leg, stewed and many foods that use oil or coconut milk for cooking.

7. Avoid eating sweets and salty foods.

          The main ingredients of sweet and salty foods are sugar and table salt, which are 2 components when consumed too much. Found to be a major cause of obesity and high blood pressure

         Practices other than avoiding foods that are sweet and salty. Consumers should try to eat foods that have a normal taste. Should not add more sugar or salt to the food Or turn to eat traditional Thai food With many kinds of rice to create a variety of flavors

8. Eat clean food without contamination.

          Eating clean food is important. Because it helps to reduce the danger of various contaminants Which may be pathogens, parasites, toxins, foreign matter Consumers should choose to buy food from reliable sources. With correct production With proper storage, The finished food should be packed in a suitable, clean container with the correct label. Tell the expiration date, components, food name, production location.

          In addition, consumers should have good eating habits such as washing hands before eating. Using a central spoon Or use food picking equipment rather than using hands

 9. Abstain or reduce alcoholic beverages

         When drinking a lot, it will slow down the functioning of the brain and nervous system. Causing easy loss of consciousness that will lead to accidents, waste of property, bad health causing cirrhosis and lack of important nutrients Therefore, it should reduce alcohol or should avoid as much as possible.