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What is Ahei diet and why is it necessary?
Ahei (Alternative Healthy Eating Index) diet is a scientifically certified diet pattern, which aims to prevent chronic diseases and promote better health. This diet mainly includes fiber -rich fruits and vegetables, whole grains, nuts, legumes and healthy fat. This diet has been developed by researchers at Harvard University, and the risk of diseases like heart disease, diabetes and cancer has been found to be largely low among those who follow this diet.
The Ahei diet is especially designed for those who want to be fit and energetic in old age. It not only provides necessary nutrition to the body, but also plays an important role in weight management and mental health. Those who adopt this diet are often more active and likely to be healthy for a long life.
What foods should be included in Ahei Diet?
Ahei diet to get effective results and Nutritional foods It is necessary to include in the diet. In this, some special superfoods are given priority:
Fruits and vegetables: Eat fruits and vegetables of different colors every day. They are rich in antioxidants and help to detox the body.
Whole grains: Instead of white rice and sophisticated grains, adopt grains containing fiber like brown rice, oats and quinoa. They keep the stomach full for a long time and control blood sugar.
Nuts and legumes: Almonds, walnuts, gram and pulses are excellent sources of protein and fiber. They improve heart health and are helpful in weight loss.
Healthy Fat: Healthy fat is essential for the body. Include omega-3 fatty acids obtained from olive oil, avocado, flaxseed seeds and fish in your diet.
Which foods should be avoided?
Ahei diet has some foods that are either advised to avoid completely or to take very small quantities. These foods increase body fat and toxins, which can cause many health problems:
Red and processed meat: Making away from meat with bacon, sausage, hot dogs and packets, because they have more sodium and saturated fat, which causes more Danger of cardiovascular diseases Can increase.
Sugar beverages: Soda, packaged fruit juice and energy drinks have excessive sugar, which can increase blood sugar and may be more likely to gain weight.
Excess sodium: Eating too much salt can cause high blood pressure problems. Avoid high-salt processed foods such as chips, ready-to-eat meals and fast food.
Refined carbohydrates: White bread, maida, pasta and other refined foods can unbalance blood sugar, which can lead to weight gain and diabetes.
Benefits of Ahei Diet: Why is it best for health?
Ahei diet has many advantages, the most important of which is prevention of chronic diseases. The study found that people who follow the Ahei diet are 2.2 times more likely to stay healthy by the age of 75. Adopting this diet pattern increases memory, strengthens cognitive ability and decreases the risk of depression and anxiety. Ahei diet is also an effective option to reduce the world. It accelerates metabolism and reduces the craving of unhealthy snacks, causing the body to remain naturally fit.
How to adopt Ahei Diet in your lifestyle?
If you want to include Ahei diet in your routine, then it is the best way to make small changes in the beginning.
Change breakfast: In the morning breakfast, take oats, green smoothies or nuts and fruits rich in fruits instead of processed food.
Make healthy choice in lunch and dinner: Instead of white rice, brown rice, multigren bread instead of flour, and prioritizes grilled food cooked or grilled food instead of fried food.
Drink sufficient amount of water: Metabolism remains correct due to hydrated and toxic substances come out of the body.
Stay active: Along with adopting Ahei diet, regular exercise, yoga and meditation will give the maximum benefit.
Disclaimer: This article is only for general information. This can not be an option for any medicine or treatment in any way. Always contact your doctor for more information. NBT does not take responsibility for its truth, accuracy and impact.
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