8 Health and nutrition tips that are actually based on evidence

8 Health and nutrition tips that are actually based on evidence

It is very confusing at health and nutrition.

People, even skilled experts, often look at the exact opposite. 

However, despite all the differences, there are some things that support well research.

There are many health and nutrition tips that are based on good science But Here are just 8 Tips for you.

 

8 Health and nutrition tips that are actually based on evidence

1. Do not take sugar:

The sacred drinks are the most fattening things you can put in your body. This is because the mind does not record cholera liquids in this way, such as calories in solid foods. For this reason, when you are found soda, you eat the total calories.
Sucker drinks are associated with obesity, type 2 diabetes, heart disease and every type of health problems. Keep in mind that fruit juice as soda is almost bad in this regard. They contain the same amount of sugar, and small amounts of anti-oxides do not eliminate harmful effects in the Chinese.

2. Eat nuts:

Nuts are incredibly nutritious and healthy. They Contains magnesium, vitamin E, fiber and various other nutrients. The study shows that nuts can help you reduce the weight and can help with two types of diabetes and heart disease. In addition, about 10-15 percent of nutrients in nuts are not absorbed by the body, and some evidence suggests that they can promote metabolism.
In a study, almonds increased weight by 62% compared to complicated carbohydrates.

3. Avoid processed junk food (instead of eat real food):

All the processed food in the diet is the main reason that the world is faster and worse than ever. These foods are designed to be "hyper rewards", so they should stimulate our mind as much as possible, which leads to a drunk. They are also low in fiber, protein and micronutrient (butterfly), but non-dependent ingredients such as high sugar and improved cereals.

4. Do not put enough:

Coffee has been quite fairly unfair. The truth is that it is really healthy. Coffee anti-oxidants are enough, and the study shows that coffee drinks have long lived and there are low risk of type 2 diabetes, Parchinensin's disease, Alzheimer’s and many other diseases.

5. Eat fatty fish:

Almost everyone agrees that the fish is healthy. This is particularly true especially in fossil fish, such as salmon, which include omega-3 fatty acids and other nutrients. The study shows that people who eat more and more fish are less vulnerable to all kinds of diseases including heart disease, dementia and depression.

6. Get enough sleep:

The importance of getting enough sleep quality cannot be exceeded. It can be more important as diet and exercise. Hungry sleep can reduce insulin resistance, remove from hunger hormone and reduce your physical and mental performance. In addition, it is one of the strongest person's risk factors for future weight and obesity. A study shows that the risk of obesity in children was 85% increase and 55% of adolescents.

7. Take care of your intestinal health with the probiotics and fiber:

Bacteria in the sleeves are called overall internal microbiota, sometimes referred to as "forgotten ascension". Their intestinal insects are incredibly important for health aspects. Obstacle in intestinal bacteria is related to some of the world's most severe chronic diseases, including obesity. A good way to improve internal health is to eat probiotic foods (such as living yogurt and sauerkraut), take probiotic supplements and eat very fiber. Fiber works for automotive bacteria.

8. Get a little water, especially before dinner:

There may be plenty of benefits to drinking enough water. An important factor is that it can help you increase burnt calories. According to studies, you can increase your metabolism up to 24-30% up to 1-1.5 hours. If you drink 2 liters (67 pot) of water per day, it can burn an additional 96 calories. The best time to drink water is half an hour before eating. A study shows that half a liter water, weight increased by 44% before 30 minutes before each meal.