05/12/2022
Nutrition

The rules of a healthy diet 4 – 2022

nutrition

The rules of a healthy diet 4 – 2022

Meat in manageable amounts (two servings a week) doesn’t usually make you sick. But meat (and products made from it) does not fit into a healthy diet.

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17. Meat, fish, eggs and dairy rarely fit into a healthy diet

Meat in manageable amounts (two servings a week) doesn’t usually make you sick. But meat (and products made from it) does not fit into a healthy diet. A diet should only be described as healthy if it is not only good for people, but also for the rest of the world. And a meat diet is not healthy for the environment or for the animals involved. For them, man’s choice of a meat-based diet is not only unhealthy, but excruciating and ultimately deadly.

Anyone who wants to eat meat or fish should not do so more than twice a week and buy the meat directly from the organic farm. In this way one is considerate enough, if one wants to use the word in connection with meat consumption at all, to spare the animal the slaughterhouse transport and operation.

Sausage and other processed meat products should not be eaten. Most of these products contain numerous additives such. B. nitrite curing salt and are associated with an increased risk of disease.

In view of the overfishing of the seas and the pollution with heavy metals and other environmental toxins and the conditions in factory farming in conventional aquaculture, fish is hardly an alternative.

If eggs are eaten, then only organic eggs! In addition, buy organic eggs preferably from the organic supermarket from Bioland, Naturland or Demeter farming. The EU organic regulation (“normal” organic eggs), on the other hand, makes for less comfortable living conditions for chickens.

Here e.g. B. 230 laying chickens are kept in the same place where only 140 chickens are kept on an organic farm. There are no regulations for the rearing of pullets in the “normal” organic sector, nor for the use of veterinary medicines. A Bioland farm, on the other hand, adheres to strict rules and specifications. Many medicines are only permitted to a limited extent or are banned entirely.

From our point of view, dairy products are not food for adults and very often lead to complaints, which unfortunately are not associated with dairy products. These include frequent respiratory infections, constant clearing of the throat, a tendency to allergies, chronic headaches and/or digestive problems, chronic skin problems and constant tonsillitis and middle ear infections in children.

Instead of cow’s milk, you can use rice milk, oat milk, almond milk or – if tolerated – soy milk. You can find more suggestions here: Milk substitute instead of milk

18. If snacks, then healthy snacks

Choose healthy snacks – preferably homemade, e.g. B. kale chips, potato chips, green smoothies, shakes, vegetable sticks, nut balls, trail mix, dried fruit, fresh fruit, whole grain crackers with delicious dips and much more.

19. Which salt instead of table salt?

Instead of table salt it is best to use herbal salt, rock salt or crystal salt. These are natural salts without additives. Use salt sparingly, which works well with the use of herbal salt, as a large proportion consists of herbs.

More than a total of 3-5 grams of salt per day is not recommended. Also take into account the salt in ready-made products, because these are very heavily salted! Yes, you get up to 80 percent of your daily salt intake from ready-made products. For example, 50 grams of salami already contains 1.5 grams of salt. A table roll per 100 grams 2 grams of salt.

20. Be careful when buying spices!

When buying spice mixtures, pay attention to possible flavor enhancers (monosodium glutamate) and other undesirable additives. It is better to use spice mixtures from the organic supermarket or organic online trade, use natural spices that also have a healing effect, e.g. B. ginger, turmeric, cumin, cinnamon, ground pepper, vanilla, cardamom, curry etc. or make your own spice mix.

21. With a healthy diet: avoid finished products

Conventional finished products often contain unnecessary and harmful additives. Therefore, always buy finished products from the producer/manufacturer, e.g. B. Bread from the organic baker (not in the supermarket), dairy products and meat products from the farm, dairy products also in the organic supermarket.

Buy veggie burgers, tofu products, ready-to-eat soups, etc. also in organic supermarkets – or choose those products in conventional supermarkets that do not contain any questionable or superfluous additives and ingredients, i.e. no flavor enhancers, no sugar, no sweeteners, preservatives, Dyes, emulsifiers etc.

It is also best to buy vinegar, mustard, ketchup and similar ready-made products only in organic supermarkets or organic online shops, because the products are offered there in the most natural quality possible, high-quality raw materials are used and, moreover, no superfluous food additives are used. It is best if you avoid ready-made products as much as possible or, even better, if you try to make the relevant products yourself, e.g. B.

22. Eat preferably low-fat

The amount of fat consumed daily can be 10-30 percent of total calories. So if you eat 2400 kcal per day, you can consume between 240 and 720 kcal in the form of fat, while 10 grams of pure fat (vegetable oils, butter) bring 75 to 90 kcal.

In any case, you choose healthy fats and oils in organic quality that have been carefully produced (extra virgin) and pay attention to a balanced ratio between saturated, monounsaturated and polyunsaturated fats (omega-3 and omega-6), whereby you the latter should also ensure a good ratio of about 5 to 1 (omega-6 to omega-3). You can find explanations and details on how to meet your omega-3 needs here: Meeting your vegan omega-3 needs

23. Eat more wild herbs and bitter substances

If you want to eat particularly healthy, then include wild plants in your diet. The next time you go for a walk or when you’re weeding in the garden, simply collect dandelions, plantains, meadowweed, goutweed, etc., then chop them up and add them to the salad or smoothie.

Wild plants are vastly superior to cultivated vegetables in terms of vital substances and protein content. They also provide a lot of antioxidants and other substances in large quantities that can protect against diseases very well, support the body’s own detoxification and reduce oxidative stress.

Wild plants include so healthy because they still have natural bitter substances that have long been bred out of the cultivated vegetables. Because endive, chicory and kale no longer taste bitter. A few decades ago, however, they were still doing this very well. Bitter substances in particular protect the digestive system and improve the liver and bile functions – and in this way prevent many diseases.

Bitter substances also promote the body’s own alkaline formation, reduce the desire for sweets and help to regenerate the liver, bile and the entire digestive system. It is best to eat bitter substances every day, either in the form of wild herbs, herbs, spices, teas or in the form of special food supplements with bitter substances

24. Combination rules of healthy nutrition

If you have digestive problems after meals or if you suffer from chronic diseases, you should relieve your body wherever possible. In this case, pay attention to a certain food combination when putting together your meals and see whether it makes you feel better.

25. Eat regionally and seasonally

Whenever possible, shop regionally and seasonally. Ideally, look for a farm shop in your area where the products of the respective farmer are sold directly from the farm. Subscription boxes are also a good way to support regional producers and get seasonal groceries. In this way you get the freshest possible food, which was often only harvested in the morning and is already on your plate at noon.

The loss of nutrients and vital substances is minimal in this way. In addition, this is the most environmentally friendly way of shopping and eating. Because regional and seasonal food does not require long transport routes, no energy-intensive greenhouses and hardly any warehouses.

Hello our dear visitor. Welcome to the largest ongoing health tourism site in Turkey. Do not make any attempt to benefit from any health service in Turkey without consulting us.
You can write to info@bmhealth-care.com for any questions you may have.

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