Balanced Foods Reduce Risk of Dangerous Diseases

Balanced Foods Reduce Risk of Dangerous Diseases

Intake of nutritious food, nutritious and balanced often advised to keep yourself healthy and free from diseases. This is because the intake of a balanced diet in the daily diet can help reduce the risk of several diseases, including cancer, heart attack and stroke, high blood pressure, cholesterol, osteoporosis and spina bifida. The extent of food can help you stay away from dangerous diseases?

1. Cancer (Cancer)

Eating fruits and vegetables can help reduce the risk of cancer of the colon, stomach, lung and esophagus. However, evidence shows that risk reduction is not as strong as breast and prostate cancer.
High-fat diet is often associated with an increased risk of prostate cancer, colon, rectum and endometrium. However, high-fat diet is associated with difficult breast cancer but no evidence suggests that saturated fats play an important role in increasing the risk of cancer.

2. Heart attack and stroke (stroke)

One study found that those who follow the dietary guidelines recommended by the United States Department of Agriculture (USDA) had 28% and 14% reduction in the risk of heart attack and stroke than those who do not follow the guidelines.

3. Excess cholesterol
Reduce intake of fat, especially saturated fat will reduce the risk of suffering from excess cholesterol in the blood, as well as the risk of coronary heart disease.

4. High Blood Pressure

Take plenty of fruits and vegetables (8 to 10 servings) followed a low-fat diet and taking dairy products (3 servings a day) can reduce the risk of high blood pressure and lower blood pressure, thus reducing the risk of coronary heart disease.

5. osteoporosis

Getting enough calcium will protect you from osteoporosis. Calcium is found in dairy products, green vegetables and many other products fortified with calcium.

6. Spina Bifida

Consume foods that contain folic acid such as green vegetables or folic acid-fortified cereals before and during pregnancy can help protect your baby from suffering spina bifida.

Info from: Free Health Care (Daily News)

Balanced Diet Tips

Some of the tips that you can practice a balanced diet.

1. Eat lots of fruit snacks.

Come to think about it a lot actually a tasty and nutritious fruit. Among them is the fruit of apple, pineapple, banana, garlic, wheat, potato, and papaya. All types of fruit mentioned this fact many distinctive properties.

2. Plenty also eat nuts.

Peas, beans and lentils are rich in protein, carbohydrates, fiber and some vitamins (especially vitamin B). Soybeans are very rich in plant proteins - are available in various forms such as soy milk, tofu, tempeh, textured vegetable protein and bean sprouts.

3. Drink plenty of water.

Water is very important for your body functions, including digestion, absorption and transport of nutrients, excretion, regulation of body temperature and acts as a lubricating moving parts of the body. Our bodies will lose approximately 11/2 to 21/2 liters of water a day through urine, feces, sweat and steam from the lungs. Do not wait until it's thirsty, to replace fluids lost from the body. Drink at least 6 to 8 glasses of water each day. Liquids are also available from other beverages, fruits, vegetables and other foods.

4. Reduce the fat content in food.

Actually, fat is important, but the diet must contribute 20% to 30% growth in total energy requirement harian.Jadi, therefore we must avoid excessive fat intake by:
• Choose foods low in fat and cholesterol.
• Using cooking oil in small quantities only.
• Reduce the use of coconut milk or coconut oil in cooking.
• Choose lean meats and remove the skin if possible (eg chicken skin).
• Limit the use of visible fat (such as margarine, butter, salad oil, cream and mayonnaise).
• Adopt alternative cooking methods (such as burning, use a microwave oven or steaming) of frying.

5. Reduce sugar.

Processed foods and sugary foods like chocolate cake and ice cream contain a lot of sugar, which gives a large number of calories without nutrients or sugar serat.Kehadiran also replace nutritious foods and getting rid of some vitamins and minerals from tubuh.Memakan excessive sugar means you run the risk of damage teeth, obesity and other problems associated with it, such as diabetes, heart attacks and so on.

6. Reduce salt

Fast food, canned food, preserved meat and salty snacks such as potato chips, contain too much salt. Eating too much salt can cause high blood pressure which can eventually lead to heart attack or strok.Sesetengah people may face the problem of too much water under the skin (edema).