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Khỏe nhờ ăn đúng cách

Ăn chậm, nhai kỹ và ăn đa dạng món sẽ giúp cơ thể bạn khỏe mạnh mỗi ngày

Một cơ thể khỏe mạnh khi chúng ta biết ăn uống điều độ, đúng cách. Ăn thế nào để cơ thể hấp thu tốt chất dinh dưỡng là câu hỏi được nhiều người đặt ra. Bảo đảm những nguyên tắc dưới đây sẽ giúp bạn có chế độ ăn uống hợp lý, bảo đảm sức khỏe trong quá trình làm việc.

Ăn uống điều độ

Từ lâu, thói quen ăn một ngày 3 bữa đã trở thành đồng hồ sinh học của con người. Do đó, kiên trì ăn uống điều độ đúng giờ cũng là cách để hệ tiêu hóa cùng các cơ quan khác trong cơ thể sẽ có “lịch làm việc” hiệu quả, không bị căng thẳng và quá tải. Ngoài những bữa ăn chính còn có thể bổ sung những bữa nhẹ vào lúc 10 giờ, 16 giờ và 20 giờ. Bổ sung dinh dưỡng vào khoảng thời gian giữa các bữa ăn chính có thể giúp bạn trải qua được những lúc mệt mỏi nhất trong ngày. Sữa chua, hoa quả, bánh quy đều là sự lựa chọn tuyệt vời.

Ăn nhiều rau, quả để cơ thể khỏe mạnh, phòng chống bệnh tật Ảnh: Internet
Ăn nhiều rau, quả để cơ thể khỏe mạnh, phòng chống bệnh tật Ảnh: Internet

Khi dùng bữa, nên tập trung tinh thần yên tĩnh, để thưởng thức các món ăn sẽ tốt hơn cho sức khỏe.

Ăn chậm, nhai kỹ là bí quyết để bạn có sức khỏe tốt. Việc “nhai 30 lần mỗi miếng, ăn mỗi bữa trong 30 phút” không chỉ giúp bài tiết nước bọt, hỗ trợ tiêu hóa mà còn giảm gánh nặng cho dạ dày. Ngoài ra, nhiều nghiên cứu đã chứng tỏ rằng ăn chậm còn có tác dụng giảm béo, làm đẹp, ngừa ung thư, bổ não… Khi ăn uống cũng hạn chế cười nói vì dễ khiến bạn bị sặc. Đặc biệt, vừa ăn vừa khóc hay giận dữ đều không có lợi cho sức khỏe vì nó khiến thức ăn không được nhai kỹ và gây khó khăn trong việc tiêu hóa.

Ăn đa dạng món

Trong quá trình ăn uống, để bảo đảm dinh dưỡng, bạn nên ăn đồng thời nhiều món. Bởi vì ngoài sữa mẹ ra, không có loại thực phẩm nào đủ thành phần dinh dưỡng cả về chất và lượng đáp ứng nhu cầu cơ thể, chỉ có đa dạng món mới có thể đáp ứng được nhu cầu dinh dưỡng cho cơ thể hằng ngày. Do đó, các nhà khoa học Nhật Bản khuyên rằng mỗi ngày ăn tối thiểu 30 loại thực phẩm song cũng không cần áp dụng triệt để. Nếu có thể hãy dùng 10-15 loại thực phẩm mỗi ngày.

Thức ăn phải được nấu chín, không nên ăn sống vì thức ăn qua nhiệt độ cao sẽ tiêu diệt vi khuẩn, phân hủy, bay hơi hoặc chuyển hóa các chất độc hại, đồng thời còn bảo đảm các thành phần dinh dưỡng trong thực phẩm. Do đó, ăn chín vừa giúp an toàn dinh dưỡng lại giúp cơ thể tiêu hóa hấp thụ tốt hơn. Ngoài ra, nước uống cũng phải được đun sôi thật kỹ để tránh vi khuẩn xâm nhập cơ thể. Trong quá trình ăn uống, bạn nên tránh xa những thực phẩm bị mốc, thuốc lá, khói bụi và giữ vệ sinh bình trà hoặc nước để ngăn ngừa vi khuẩn, độc tố aflatoxin, nicotine và các kim loại độc hại xâm hại cơ thể.

Hạn chế muối, đường và dầu mỡHiện nay, mọi người đều coi việc ăn nhiều muối, nhiều dầu và nhiều đường là “3 tác hại lớn” liên quan đến phần lớn các bệnh về trao đổi chất. Để đối phó, chỉ có ăn nhạt mới có thể được giải quyết.

Khi ăn, cũng hạn chế ăn thức ăn quá nóng vì có thể gây phỏng môi, lợi, niêm mạc miệng, lưỡi, họng, thực quản. Vết phỏng có thể gây lở loét, nhiễm khuẩn rất đau. Nếu thường xuyên ăn thức ăn nóng quá sẽ làm tổn thương tế bào vị giác trên lưỡi ảnh hưởng đến thần kinh vị giác, suy giảm khả năng vị giác dẫn đến chán ăn. Vì vậy, ăn đồ ăn khi còn ấm là tốt nhất cho sức khỏe của bạn.

Theo đông y, ngay cả trong mùa hè, cũng không nên ăn nhiều đồ lạnh bởi vì đồ lạnh có thể tăng gánh nặng cho đường tiêu hóa, từ đó làm nghiêm trọng các bệnh về dạ dày và gan hoặc gây ra các bệnh mới liên quan đến tiêu hóa. Đặc biệt, người già thể trạng yếu càng không nên ăn đồ lạnh.

 Ăn nhiều rau để có vóc dáng đẹp

Theo nghiên cứu y học hiện đại, thường xuyên ăn rau, các loại đậu rất lợi cho sức khỏe, vừa không béo phì mà còn chống ung thư. Ăn chay là biện pháp để phòng và điều trị các “bệnh nhà giàu” như béo phì, huyết áp, tim mạch… Đây cũng là kiểu ăn ra đời sớm nhất của nhân loại vì mức sống ngày càng được cải thiện thì nhu cầu tiệc tùng cũng gia tăng theo, nên việc kiên trì ăn chay sẽ giúp bạn có cơ thể khỏe mạnh, vóc dáng cân đối.

 

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