Preventing Disease by Eating Healthy

Many diseases can be prevented by lifestyle and healthy eating. Among these are cancer, which is also one of the leading causes of death in many countries, including Indonesia. There are many things that allegedly triggered the emergence of cancer in the body, and one of them is a diet that is not good. Although not all cancer related to diet, but eating healthy is obviously going to reduce the risk of cancer. In addition, healthy eating patterns also prove useful to prevent the occurrence of coronary heart disease, diabetes mellitus, hypertension, and kidney damage.
Here are some tips on a healthy eating pattern that can be used:

   1. Expand the consumption of foodstuffs of plant
      Foodstuffs of plant is a major food ingredient for the prevention of cancer. This is because fruits and vegetables is a major source of phytochemicals, which is a natural substance that serves to protect the body from forming tumors. By consuming 2? 4 servings of fruits and 3? 5 servings of vegetables, is thought to decrease cancer risk by 20%.

   2. Expand the amount of fiber in the daily diet
      Consume complex carbohydrates and fiber instead of simple carbohydrates (such as flour or sugar), is the right choice to prevent obesity and cancer. The fiber contained in fruits and vegetables, are not found in meat, milk, cheese and oil. While wheat flour bleaching process would likely eliminate the fiber content of wheat.

      Beneficial fiber slows digestion of food so the time seemed longer satiety and body can absorb nutrients from food properly. Fiber also binds bile acids that contain cholesterol and will remove it from the body through feces, so that cholesterol levels will go down eventually. Other benefits of fiber that are not less important is the effect of anti-constipation that has, thus become better intestinal health due to bowel movements can be performed smoothly every day.

   3. Minimize the use of saturated fats
      Saturated fat contained in animal products like meat, milk, and cheese will increase the risk of cancer and coronary heart disease. Foodstuffs that can be used to replace saturated fats are vegetable oils such as olive oil and canola oils that contain unsaturated fats. In addition to reducing the risk of disease, relatively non-vegetable oils promote weight loss.

   4. Variations in food
      Arrange the food menu is varied, using different kinds of vegetables and fruits. Vegetables and fruits are a source of vitamins, minerals and natural antioxidants. Antioxidants are the destroyer of free radicals in the body. Free radicals are harmful to the body cells and play a role in causing cancer. Polluted environment, preserved foodstuffs and cigarette smoke is an example of free radical sources around us. Consumption of foods containing antioxidants to reduce levels of free radicals in the body so as to prevent damage to body tissues and cancer.

   5. Natural food
      Choose food that is still natural. The processing of food is often even eliminate the nutrients and the nutrients contained therein. Research scientists have shown that nutrients, nutrients, and antioxidants from natural food ingredients are of better quality than in the form of processed food or supplement form.

   6. Eat in moderation
      Eat enough, in the sense not to shortages but also do not go overboard. Lack of nutrients by eating too little will certainly cause the body does not have sufficient capital for everyday metabolism and to build immunity against diseases. However, excessive eating will also lead to accumulation of unused food resulting in obesity and elevated levels of fat, that would burden the work of liver, heart, and kidneys.

   7. Eat regularly
      Wherever possible arrange to eat regular time. This is important because the secretion of gastric acid and digestive enzymes are generally followed the daily rhythm in accordance with the schedule of the previous meal. Does not irregular eating schedule can cause a variety of complaints of heartburn, because of irritation from stomach acid and digestive enzymes in the gastrointestinal tract is empty.

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Posted in: Health