How you can improve your diet and eat healthier is a topic of concern for many people,. Eating healthy can bring you many benefits, including helping you to control your weight.
However, the purpose of a healthy diet is not always to lose weight.
BBC Good Food summarizes the following five ways to help you restructure your diet and eat healthier.
1, eat more fermented foods
Scientists believe that fermented foods are good for your health, and these fermented foods include yogurt, cheese, and kefir (also known as kefir, kefir), among others.
This is because some of the microorganisms in fermented foods enter the body through the digestive tract and provide nutrients to the trillions of microorganisms living in the intestines.
Scientific studies have shown that healthy gut microbes are linked to a properly functioning immune system, metabolic function of the body, and many health aspects.
Of course, not all fermented foods contain active microorganisms, so it is important to check the product label when purchasing.
For example, Korean kimchi and German kimchi sauerkraut will kill these microorganisms if vinegar is added during the preparation process or if they are sterilized. Some cheeses are also sterilized.
Of course, you can make your own fermented foods. All you need is vegetables, salt and water, and of course you can add some spices and seasonings, etc. After two or three days, you need to stir the kimchi often to give them air. This makes a nutritious, tasty and money-saving jar of kimchi.
You can also try kombucha (kombucha), which is a fermented tea that is often referred to as black tea mushroom by the Chinese.
2, change shopping habits
Many people have a very homogeneous diet, but there are actually more than 7,000 edible plants in the world, and most people only eat about 15 kinds. For example, the most common vegetables eaten in the UK are only four kinds, including peas, tomatoes, onions and carrots.
While they are nutritious, different vegetables provide different amounts and combinations of nutrients, and increasing plant variety is good for your gut microbes.
Many people, including the British, simply do not eat the recommended two servings of fish (one of which should be oily) per week.
Not only does fish contain the protein, vitamins and minerals your body needs, it is also rich in long-chain omega-3 fatty acids, especially salmon, mackerel, sardines and fresh tuna. Studies show they are important for brain function.
It is also important to diversify your snacks, and eating more protein-rich nuts can make you less prone to hunger pangs.
3, batch cooking
Many people may complain that they do not have Time to cook. But if “mass production” can ensure that every week can eat Home-cooked dishes.
Make more each time you cook, and then freeze the extra labeled, so you don’t have to cook all the time.
British food Writer Ellis spends three hours a week cooking, making a week’s worth of meals, then refrigerating and freezing them separately.
4, Make sure you get five servings of fruits and vegetables a day
According to a 2018 survey, less than a third of Britons eat enough fruit and vegetables for five portions a day.
A serving of fruit or vegetables is about 80 grams, which means a small handful of broccoli or tomatoes; two small handfuls of spinach or kale, etc.
You can also combine different vegetables and fruits into one serving, add fruits and vegetables to your snacks, etc.
Also, breakfast baked beans and legumes count as part of the fruits and vegetables. But remember that no matter how much you eat at a time, they only count as one serving, this is because although they are rich in fiber, but other nutrients are not as high as vegetables and fruits.
Dried fruit also counts as one of your five servings of fruits and vegetables, but dried fruit can be counted as one serving due to its high sugar and calorie content, 30 grams. A 150 ml of fruit juice also counts as one serving of fruits and vegetables, but drinking more can only count as one serving.
Although potatoes are nutritious, but because of their high starch content is not considered a fruit and vegetable amount, but sweet potatoes are not a problem.
If you are worried about not eating enough fruits and vegetables for 5 servings a day, you can eat more vegetables at breakfast or add fruit to your breakfast oatmeal.
5, start from the beginning
A report published by the University of Cambridge in the UK shows that more than half of the food purchased by British households is super-processed.
If you think it’s too expensive to make your own from scratch with fresh ingredients, search the Internet, for example, the BBC Food website has many affordable recipes. Also, there are many tips on how to save money.
If you’re new to cooking, try making some of the simpler recipes, and there are many videos online that teach people how to cook.
In short, whether you are a novice or an experienced cook, you can find a recipe that works for you.
If you don’t have time, you can look for recipes that are quick and easy. If you don’t like to wash dishes, you can also make a one-pot risotto. If cutting onions is teary and spicy, you can also buy chopped ones.
In fact, cooking is very flexible. Find those that work for you and don’t worry about those you can’t do well.
The new crown Epidemic has kept many people at home, which is a great time to learn and show off your cooking skills.
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