I have noticed - some well-off families are busy with
fish-meat-eggs-milk-cheese-butter in their daily meals. They think that it is
not possible to maintain good health without these.
Almost everyone in our current generation knows much
more about health protection than our previous generations - courtesy of
various media. But how much we accept it is a matter of course to examine. Most
of us have the idea - fish/meat-eggs-milk-butter-cheese-mayonnaise cannot be
done without these, proper nutrition cannot be achieved.
But I have learned from my own experience and my own
family members - in fact, proper nutrition can be achieved with simple foods. You
just need to know which foods have which qualities. Milk-eggs-fish-meat-cheese-butter
– no one is saying to eliminate these, but it is not that you have to eat them
every day. You have to eat food in a balanced way in rotation. Only then - is
it possible to ensure proper nutrition.
Nutritionists say - To live a healthy life, we can
prevent any virus infection by increasing immunity or body's resistance to
diseases by being personally aware, which is present in our daily food. But
even though we know a lot, we do not give it importance.
Experts say - Antioxidants are some vitamins, minerals
and enzymes that help fight harmful free radicals in the body (damage the
body's cells, proteins and DNA) and protect the body's cells from damage and
prevent the risk of bacterial infections in the body. There are mainly five
types of antioxidants - these are - vitamins A, C, E, beta-carotene, lycopene,
lutein selenium, etc.
Nutrient-rich
foods that you should eat more to get antioxidants -
# Vegetables - Lemon,
bitter gourd (rich in quercetin, kaempferol, beta-carotene) purple or red
cabbage, beets, broccoli, carrots, tomatoes, sweet potatoes, capsicum,
cauliflower, etc.
# Greens - Spinach and
other green vegetables.
# Fruits - All kinds of
fruits including oranges, papaya, grapes, mango, kiwi, pomegranate, watermelon,
berries, olives, pineapple, etc.
# Spices - Ginger,
garlic, turmeric, cinnamon, and peppercorns - all have various medicinal
properties.
# Seeds and grains -
Beans, peas, legumes, barley, oats, red rice and red flour and nuts.
# Yogurt - (Probiotic):
It prevents the risk of respiratory and gastrointestinal infections.
# On the other hand,
vegetables, fruits, nuts and other foods improve the antibody response to the
Neutovax vaccine in the body, which plays an active role in preventing
Streptococcus pneumonia.
# Tea - Green tea and
black tea contain antioxidants called L-theanine and EGCG, which increase the
immune system by producing antimicrobial compounds in our body.
Apart from this ---
# You should eat more
foods rich in vitamin B-6 and zinc (grains, nuts, seafood, milk, etc.).
# Lack of sleep increases
the cortisol hormone in the body and reduces the immune system, so you should
get enough sleep.
# To get the best effect
of antioxidants, you should cook food at a moderate temperature instead of
using excessive heat or cooking for a long time.
# Some foods like -
fruits, lemons, salad etc. are better to eat directly when they are fresh.
# Overall, plant foods
are the best source of antioxidants. Especially purple, blue, orange and yellow
vegetables.
Again,
there are some foods that suppress the immune system, those foods should be
avoided -
1. Carbonated
drinks, cigarettes, tobacco, - these suppress the immune system and increase
the risk of lung infection. Many people try to get relief by drinking soft
drinks after eating heavy meals or when they have heartburn or stomach
discomfort for some reason. But cola drinks dilate the esophageal valve and
allow stomach acid to rise further. This increases the problem instead of
reducing it. Therefore, such drinks are not a solution to this problem.
2. Cold
foods, such as ice cream, sugar and sugar-based foods help in the transmission
of the virus.
If
you want to stay healthy through food, you cannot ignore the measurement of
salt, so you need to know how much salt to eat -
Experts say - Salt or
sodium chloride is an essential compound for our health. Sodium is essential
for nerve and muscle function and plays an important role in regulating body
fluids. It also plays a role in regulating blood pressure in the body.
Again, excess salt is
also harmful to the body. It increases blood pressure. It has a negative effect
on the heart, arteries, kidneys and brain. Excess salt can cause heart disease,
stroke, dementia or memory loss and kidney disease.
Researchers say that to
live a healthy life, everything must be used according to the rules. Consuming
less than 5 grams of salt per day reduces blood pressure and the risk of
cardiovascular disease, stroke, coronary heart attack. Adults should not eat
more than 6 grams of salt per day, including raw salt mixed with cooking and
food. This amount of salt is equal to about one teaspoon.
The body needs the
mineral iodine for the thyroid gland to function properly. Iodine is found in
various types of foods. Most salts now have iodine added. These are called
iodized salts. To maintain the iodine content in this salt, the salt should be
stored in a dry glass jar.
In Bangladesh, almost everyone has a little too much
salt in their food. For example, a lot of salt is added to stews, dried meats,
pickles, salads, etc.; but doctors advise people with high blood pressure and
heart disease to eat less salt. In this case, if you adopt some strategies, you
can easily reduce the amount of salt in your food. For example: -
#
Avoid processed foods that are high in salt.
#
Use vinegar, oregano, rosemary, and garlic powder instead of salt to make food
tastier.
#
Restaurant foods use high amounts of sodium to keep them fresh. So, avoid such
foods as much as possible. Especially, foods that use tasting salt, soy sauce,
oyster sauce, ketchup, etc. should be avoided.
#
It is not possible to eat salt by measuring it with a spoon. Therefore, to
limit salt intake to 6 grams per day, avoid eating raw salt altogether. Even
adding salt to salads and fruits should be stopped. Salt should not be eaten
fried.
To
lead a healthy life, it is important for us to pay
attention to these small things.
