Golden Rules For Eating From 18 To 65 Years
Author: Ivan Red Jr.
Time for reading: ~2
minutes
Last Updated:
August 08, 2022
Unhealthy diet is a risk factor for cardiovascular disease and cancer, which are a major cause of death in Bulgaria.
Food is not only necessary for the development, growth and maintenance of the body's functions, but also plays a key role in the quality of life in general.
Both malnutrition and overeating and unbalanced diet have an adverse effect on health and performance.
Unhealthy diet is an important risk factor for the development of cardiovascular and a number of malignant diseases, which are a major cause of death both in Bulgaria and around the world. In recent decades, 65 percent of all deaths in Bulgaria are due to cardiovascular disease.
Our country is one of the first places in the number of strokes per capita in the world, according to the latest data from the National Center for Public Health and Analysis .
20% of Bulgarians die of cancer.
Excessive consumption of high-calorie foods and low physical activity contribute to the high prevalence of obesity - a risk factor for type 2 diabetes and high blood pressure.
According to statistics, 40 percent of people in Bulgaria are overweight.
Unhealthy eating is also associated with an increased risk of osteoporosis, which is becoming more widespread in our country. On the other hand, malnutrition leads to nutritional deficiencies that cause immune disorders and increase the risk of infectious diseases.
Positive changes in diet, weight loss and increased physical activity can improve health in any period of life.
To contribute to the health of citizens, experts from the National Center for Public Health and Analysis recommend following the following dietary rules:
- It is mandatory to consume wholesome and varied food . One should eat regularly and with pleasure in a pleasant atmosphere as slowly as possible.
- Cereals should be eaten - they are an important source of energy. Wholemeal bread is preferred.
- It is good to take over 400 g of various vegetables and fruits every day. It is desirable that they be raw.
- It is recommended to eat milk and dairy products regularly, but only if they are low in fat and salt.
- It is good to choose lean meats and to replace meat with legumes more often .
- The total intake of fats , especially those of animal origin, should be limited . It is recommended to cook with vegetable oils.
- People should avoid sugar , sugar and confectionery, as well as sweetened and carbonated beverages.
- If alcoholic beverages are consumed, then let it be within reasonable limits.
- It is desirable to maintain a healthy weight and physical activity every day.
- It is mandatory to drink enough water daily.
- It is good to prepare and store food in a way that ensures its quality and safety.
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