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[헤럴드경제=육성연 기자] Behaviors that make habits for health, such as eating a handful of nuts a day or taking protein (protein), are also changing with the times. It is good to form a daily habit for your body to get used to, but some of these habits are not as healthy as you think. If you have a diet you practice on a regular basis, it is also necessary to review whether it is actually beneficial to your health.
▶Drink fruit juice for breakfast
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Fruits are rich in various vitamins and minerals, but drinking only fruit juice on an empty stomach in the morning is not a healthy diet. This is because the sugar in the finely ground fruit juice not only raises blood sugar, which has been lowered by fasting for a long time, but also has a worse effect on the rise in blood sugar if you eat only fruit juice without other food. A study in the Department of Family Medicine at Yonsei University Severance Hospital (Journal of the Korean Society of Family Medicine, 2017) also reported that even healthy adults are 1.3 times more likely to have fasting blood sugar disorders if they frequently skip breakfast. Here, breakfast refers to a meal containing adequate amounts of carbohydrates and protein.
In addition, if you eat only fruits that promote gastric acid secretion, such as apples, tomatoes, oranges, lemons, and tangerines on an empty stomach, reflux esophagitis or heartburn symptoms may worsen.
If you still want to have a light breakfast with fruit, it is better to eat it with foods that can add other nutrients, such as oatmeal, eggs, or olive oil.
▶ Avoid carbohydrates.
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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, various side effects such as decreased concentration, decreased metabolism, and emotional anxiety may occur.
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.
▶Eat salad with sauce
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Eating salads is a good habit, but the sauce on them is a problem. Most sauces and dressings contain oil, sugar, and artificial additives, so if you check the nutrition label, they are surprisingly high in calories, fat, and sugar. It is healthier to use well-being dressings such as olive oil, fruit juice, balsamic vinegar, and spices for fresh vegetables and fruits.
▶Drink water whenever you are thirsty
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Drinking water when you are thirsty is already too late. Many people think that thirst is a sign that they need to drink water, but dehydration may have already occurred. The World Health Organization (WHO) recommends that adults consume 1.5 to 2 liters of water per day, and it is good to drink 6 to 8 glasses of water a day, even if you are not thirsty.
In particular, muscles play a role in storing water in our body, and as we get older, our muscles decrease, so our ability to store water also decreases. In other words, the advice of medical experts is that middle-aged people should pay more attention to hydration than before.
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