EAT THAT HEALTHY: Need a scientific diet


According to nutrition experts, overweight – obesity is on the rise. In major cities in our country, overweight and obesity have reached 30%.

Reduce life because of eating the wrong way

Specialist Doctor (BSCK) II Do Thi Ngoc Diep – Vice President of Vietnam Nutrition Association, Chairman of Ho Chi Minh City Food Nutrition Association, warns that overweight and obesity can happen to anyone. The main cause of overweight obesity is due to the imbalance between energy intake and energy expenditure. People at high risk of overweight and obesity include: people who have a habit of eating fast foods, high-energy foods, eating a lot of fat, eating less vegetables, drinking a lot of soft drinks, alcohol, people living quietly, middle age, postpartum women, obese people in families, urban residents, office workers …

It is worrying that the number of people with overweight, obesity is rejuvenating, and severe obesity is increasing. Obesity is the cause of non-communicable diseases and reduces life expectancy by 6-8 years. According to recent statistics, 75% of deaths in Vietnam are due to non-communicable diseases, leading to cardiovascular diseases, diabetes, cancer, osteoporosis, gout …

According to warnings from experts, one of the most effective preventive measures is the right nutrition to help improve resistance and protect the body.

According to BSCK II Do Thi Ngoc Diep, eating plays an important role in providing nutrients and energy for the body to function. However, if eating properly will cause health consequences. Proper nutrition is the foundation of health and wisdom.

A well-balanced meal will help you live a long and healthy life (photo for illustration only) Photo: TAN THANH

Eat well during the day

BSCK II Do Thi Ngoc Diep said that each person needs to eat well, eat all 4 food groups, at the same time eat enough meals, on time and especially do not eat too late. To eat a balanced 3 meals a day, the energy needs need to be divided as follows: breakfast and dinner each account for about 30% of energy needs, lunch alone needs to reach 40% of energy needs. A well-balanced meal needs to have 4 food groups, namely carbohydrates (mainly from grains), protein groups (meat, fish, eggs, milk, beans, beans …), and fats (animal fats, vegetable oils), vitamins and minerals (vegetables, roots, fruits …).

In eating and drinking, it is necessary to use fresh vegetables and fruits, stored at low temperatures, avoid exposure to the sun and only cut into small pieces before cooking. Cook only well, do not boil for too long (boiling for nearly 30 minutes will reduce 15% of vitamin A in food). At the same time, limit the reheating, after only 3 reheating will reduce the micronutrients by 50% and should have a little oil in the dish because it helps increase the absorption of vitamin A. Using food correctly will help muscles. can increase mineral absorption, use calcium-rich, iron-rich foods at separate meals, such as breakfast with milk, cheese …, lunch with meat, fish, liver …

The foods that are sourced also help the body to increase the absorption of iron, calcium, zinc …, adding about 30 mg of vitamin C to the diet will help increase iron absorption 85%. In particular, you should use foods rich in Beta-Carotene such as greens, perilla, carrots, amaranth, jute, water spinach, papaya, spinach, broccoli, need me, mango … is money The body of vitamin A when entering the body will become vitamin A, responsible for protecting cells, preventing oxidation, in addition to helping the body have a sense of pleasure, optimism and love. Also do not forget to drink enough clean water daily (average about 1.5-2 liters).

The secret to strengthening the body’s immune system

Dr. Tran Thi Minh Hanh, Head of Department of Nutrition and Dietetics, Hoan My Saigon Hospital, said vitamin C is a nutrient that boosts the body’s immune system, this nutrient supports white blood cell formation and increases ability to fight pathogens. However, the body cannot produce or synthesize vitamin C and it needs to be provided through foods. Every day eat about 300 g of green vegetables, 2-3 servings of fresh fruit (one portion is equivalent to 1 medium orange or 1 kiwifruit, 1 apple, 2-3 grapefruit packs, 1 guava, 1/2 avocado , 6 strawberries, 1 glass of papaya (sliced) …) will receive enough vitamin C needs for the body.



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