- Routine-made eating habits may be unexpectedly unhealthy
Only apple juice on an empty stomach in the morning, salad with sauce, etc.
[리얼푸드=육성연 기자] Habitual eating habits such as eating a handful of nuts a day or eating fruit (fruit + routine, conscious eating of fruits) are also changing with the times. It is necessary to form daily habits for the body to get used to, but some of these habits are not as healthy as you think. If you have a regular eating habit, it is also necessary to reconsider whether it is actually beneficial to your health.
▶Drink only fruit juice for breakfast
Although fruits contain various vitamins and minerals, it is not a healthy diet to simply drink fruit juice on an empty stomach in the morning. This is because the sugar in fruits quickly raises blood sugar, which has been lowered by fasting for a long time, as well as eating only fruits without other foods can have a worse effect on this rise in blood sugar. A study by Professor Jiwon Lee’s team at the Department of Family Medicine at Yonsei University Severance Hospital (Journal of the Korean Society of Family Medicine, 2017) also showed that even healthy adults frequently skip breakfast, which increases the likelihood of having a fasting blood sugar disorder by 1.3 times. Here, breakfast refers to a meal containing adequate amounts of carbohydrates and protein.
In addition, if you eat only fruits rich in organic acids such as apples, tangerines, oranges, and lemons on an empty stomach, gastric acid secretion is promoted, which can worsen reflux esophagitis or heartburn symptoms.
If you still want your breakfast to be light with fruit, consider adding other nutrients such as oatmeal, couscous, eggs, olive oil, and avocado.
▶ Avoid carbohydrates.
It is also undesirable to cut or cut off carbohydrates excessively. Medical experts advise that you should eat carbohydrates in moderation for weight loss as well as health. If our body does not receive an adequate amount of carbohydrates, it can cause various side effects such as decreased concentration, emotional anxiety, and decreased metabolism.
Instead of reducing refined carbohydrates such as white flour and sugar, it is recommended to eat an appropriate amount of whole grains, such as multigrain rice, at meals. Because whole grains are rich in fiber, they also support the growth of beneficial microbes in the gut.
▶ Sprinkle the sauce on the salad and eat it.
Eating salads is a good habit, but the sauces and dressings on the salads are a problem. This is because most products contain a lot of oil, sugar, and artificial additives, and are high in calories and fat. To get the health benefits of fresh vegetables and fruits, replace them with healthier sources. Olive oil, fruit juice, balsamic vinegar, and spices are good foods to use as well-being dressings.
▶ Drink water when you are thirsty
Drinking water when you are thirsty is already too late. Although many people think that thirst is a sign that they need to drink water, some people are already dehydrated. The World Health Organization (WHO) recommends that adults consume 1.5 to 2 liters of water per day, and it is best to drink 6 to 8 glasses of water a day, even if you are not thirsty.
In particular, muscles also play a role in storing water in our body, and as we get older, the ability to store water decreases as it gradually decreases. In other words, the advice of medical experts is that middle-aged people should pay more attention to hydration.