We all know that not eating a good diet is harmful to health, but do we really know all the consequences?
Everyone knows that consuming junk food is not a healthy habit and that this consumption is mainly about weight gain, but this is just the tip of the iceberg i.e. regular eating based on junk food or ultra-processed products of poor quality, is already registering more deaths worldwide than those caused by tobacco.
Although death is the worst result of inadequate nutrition over time, there are other risks associated with eating a bad dieteven for people who exercise from time to time or with any regularity. Following a correct diet and avoiding saturated fats, chemical additives, preservatives or dyes is the basis for avoiding a list of discomforts to our body.
Risks associated with a poor diet affect our body
The risks of consuming low-quality food and not following healthy habits (eating at least 4 meals a day, avoiding ultra-processed products, and prioritizing water over sugary soft drinks or alcoholic drinks, at least one is considered healthy in addition to exercise) or two days a week). We then summarize as a result of these bad practices
of which the following can be said:
– A long list of associated diseases. Diet affects health in such a way that a person is diagnosed with chronic diseases such as cancer, cardiovascular disease (ischemic heart disease or hemorrhagic stroke are among the most common), diabetes, osteoporosis, dental disease and obesity.
– Memory impairment. You have inflammation of the hippocampus, one of the first areas of Alzheimer’s disease.
– Low sports performance. If you exercise regularly and occasionally eat junk food, it is unlikely to affect your body composition or athletic performance, but it will have long-term consequences if you use these types of products on a regular basis, as it can increase the speed of recovery. increase the risk of injury and increase the degree of tiredness and fatigue, mainly because the fuel we provide to our bodies is of low quality.
– Digestive problems. Failure to follow a healthy diet means that our body does not absorb nutrients correctly and an imbalance in the intestines and stomach is observed. This happens if we regularly consume products rich in saturated fat and even more so if we have baked them before. The oil deposits on the stomach wall and causes irritation that can cause heartburn, gastritis or even stomach ulcers in addition to increasing cholesterol and triglyceride levels.
It is essential to provide our bodies with vitamins and minerals from good quality foods such as fish, whole grains, legumes, vegetables, fruits and nuts.
insomnia There are certain habits that can cause insomnia or difficulty falling asleep, such as taking processed products or drinks rich in added sugars. To prevent insomnia, there are foods rich in melatonin (the sleep hormone) and serotonin (the precursor hormone), such as cherries, unsweetened grains, bananas, or walnuts.
Tips for good eating habits
A healthy diet will help you prevent illness and give you the energy you need to get through the day. Think of the portions of food in hand, the combination of food colors, the consumption of essentially natural food without chemicals, the type of cooking, the distribution of meals throughout the day and especially what each of the foods is made of.
Remember to eat slowly brings benefits to your body such as preventing indigestion, prevents your body from filling with gases, regulates our weight so that we consume fewer calories, clears fats and toxins from our body, regulates your blood glucose levels, takes care of your dental health, accelerates your metabolism.
Also drink plenty of water. Fiber works best when it absorbs water, avoiding constipation problems, colon problems, and any problems that lead to more serious illness.
Menu
Breakfast
Scrambled eggs
Toast
Minced fruit with oat flakes and yogurt
Black coffee
Mid-morning
Portion of fruit with raisins, with ground flax seeds and yogurt
lunch
Chicken soup
Chicken onions with onion and tomato sauce
Rice
Colada de máchica with pineapple
Afternoon
Guinea fruit
Snack or dinner
Rice with fried egg and sliced tomato with coriander and oil
Digestive tea (F)