Kompas.com – Want to apply healthy living habits easily through eating? Try the following five simple tips that are recommended by nutritionists, and feel the benefits for your body.
1. Chew food well
Chewing food well can reduce pressure on the digestive system and help the body absorb nutrients more efficiently.
Saliva released in the mouth contain enzymes such as amylase, which breaks carbohydrates into sugar, and lipases, which begin to break down fat.
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In addition to helping digestion, chewing food well can also control appetite. Some studies have shown that chewing foods up to 50 times can help reduce energy intake.
To start this habit, try to eat more consciously and enjoy every bite slowly.
2. Forget Calorie Calculation
Although it is important to pay attention to food portions, calculating calories is not the only way to maintain health. At present, focus is more directed at choosing good nutritious food for the digestive system.
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Some studies have shown that getting calories from fruit, vegetables, and whole grains can reduce the risk of certain diseases and improve the overall quality of the diet.
The concept of calories in and out of calories is not always accurate because the body’s metabolism is influenced by various factors, including food types, processing methods, basal metabolism, and intestinal microbiota.
3. Sugar consumption wisely
Do not be afraid to consume sugar, but limit the intake of processed sugar and prefer natural sugar sources combined with other foods to control the absorption of blood sugar.
Illustration of sugar.For example, eating fruit with a handful of beans rich in protein to reduce your glycemic index of your snack. If you want to enjoy something sweet after eating, choose dark chocolate with high cocoa content.
4. Balanced eating
The key to a healthy diet is balance. Expand the consumption of vegetables, fruit, lean protein, and whole grains. Try to gradually introduce new food ingredients and see how your body responds.
There is no magic food that can provide all the health benefits at once, but many daily food ingredients that are rich in nutrients and compounds are beneficial for the body.
5. Keep thinking positively
Research shows that healthy habits are more easily applied if delivered positively and provide pleasant results.
Conversely, prohibitions such as not eating carbohydrates tend to be less effective than encouragement such as exercise will make you feel better.
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Focus on the results you want to achieve and consider every food choice as a positive step towards your goal. Consistency is the key to living a healthy lifestyle.
By applying these five simple steps, you can build sustainable healthy habits and improve your overall quality of life.
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