6 eating habits that should be acquired by everyone
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These simple actions will help you feel better and maintain health.
1. Drink enough water
You need to drink water. This accelerates metabolism. The blood plasma is 92-95% of water, and the fluid helps the circulatory system to cope with its functions. With water, oxygen and glucose, which are necessary for nervous activity, come to the brain. Water removes metabolic products and toxins from the brain. But its deficiency can be the cause of headache, fatigue, problems with the digestive tract.
there is no universal water consumption rate. Focus on two indicators:
- Thirst. If it is, you need to drink.
- urine color. It should be colorless or light yellow, otherwise you drink not enough.The main lifehack: water should always be at hand. Otherwise, you will be lazy every time to drink to drink, and you will do it less often than you really want. Put a water bottle on your desktop and drink every time you thirst. The container is less always carried with you in a bag and don't forget to fill.
In addition, there are different applications that allow you to track the amount of drinking. Their main drawback is the targets. In an attempt to reach the “norm” you can drink when you do not want, or rush to pour the liquid late at night to reach the goal. But if you love numbers and gamification, you can try.
2. Eat more vegetables and fruits
plant foods are useful for the prevention of diseases of the cardiovascular system and some cancers. The fiber contained in them helps the digestive tract work better and reduces the risk of non -communicable diseases.
We have known the benefits of vegetables and fruits since childhood, but it is not always possible to eat them in sufficient quantities. Moreover, recent studies talk about the rate of 500-800 grams a day, which is a lot.
how to develop a habit of
here just like with water: you want to eat more vegetables-make them accessible. To bring a plan to life, you will have to think why vegetables are not a guest on your table.
You may be pleased to eat cabbage salad every day, but you are lazy to cut it with a knife. Then your choice is a kitchen combine with a tent. He grind the cob in seconds, and you only have to rinse the bowl and knives with water, even the sponge is not needed. Let's say celery is really useful, but if you hate it, it will settle dead load in a vegetable box.
Wash the fruits and immediately place them on the table – so more likely that the hand will reach for them. Prepare vegetables for use. Cucumber and carrot sticks, small pieces of cabbage will be quickly eaten if they are in sight. It can be annoying at first, but you will gradually get used to it.
3. Keeping a food diary
people have a mistake in the amount of eaten. We are inclined to reduce food volumes, even if we know what we are checking. Therefore, you are likely that you are not aware of your eating habits.
The diary will help you understand how things really go and learn a lot about yourself. For example, you think you eat enough vegetables, but in reality you are limited to two cucumbers a day.
how to develop a habit
write what you ate, how much and in what quantity, immediately after a meal, if you can refrain. Choose a convenient way to record information: in paper notepad, a cloud or calorie count application.
By the way, about the last. If you love accuracy, you can find out how many calories you consume. The results will be exemplary, as it is impossible to say how many nutrients will be absorbed from a particular product. But these information can already be disposed of for the correction of eating behavior. However, all the food will have to be weighed: in calorie counting, everything is very approximately to estimate the size of the portion at the eye.
4. Eat less sugar
Modern man consumes too much sugar, because it can be detected almost everywhere. It is not only in carbonated water or baking, but also in ketchup, quick -cooked cereals, sausage. So control its number in the diet is just needed.Start with a small one: if you want to drink, drink water, not juice or soda water. By giving up such drinks, you will already reduce sugar consumption. Go to unsweetened tea and coffee. Instead, add a portion of complex carbohydrates in the form of cereals to the diet. This will make it easier to carry sugar.
finally prepare more. Manufacturers are sinning by adding sugar to products where you do not expect to see it. So you can resist this only by getting up to the plate by yourself.
5. Pay attention to the composition and calorie content of the food
is useful, especially if it concerns the labels of products. For example, you can find out that your favorite “healthy” muesli beam is half -sugar and calories overtake the chocolate. Such an interesting reading will give you many discoveries.It takes time to study labels. So plan hiking to the store so that you have these free moments. Be sure to get it before shopping, otherwise the rumbling of the abdomen may stifle the voice of the mind. And of course, do not bring with you the companions who will stand and lungs until you “have so long there.”
6. Eating dairy products regularly
One portion of dairy product a day helps to lose weight and reduces the risk of second type of diabetes by 18%. True, it is better to choose sugar -free options: they are more useful. But, as a rule, our knowledge of fermented milk is limited to yogurt and sweet yogurt. The first is not all liked, the second often contains too much sugar. But the choice is. Among them you will surely find what you like. If you do not find the product to your taste, try the combination. For example, make a lane based on kefir.
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