Do you want a healthier life? Follow these nutritional strategies that will help protect your body and the planet | health | magazine

From MSc. Martha Belen Ortiz Celi*

In the midst of a pandemic, a polluted planet, an increase in diseases such as cancer, asthma and heart disease, the WHO will use the World Health Day 2022 celebrations with the theme “Our planet, our health“, next 7.4whose global focus is on the connection between the planet and our health.

We need attention from people, communities, governments and organizations around the world Urgent action is needed to keep people and planet healthy and to incentivize change so that society cares about well-being. It’s also a good time to talk about the actions governments are taking to protect us.

Below we show some actions that we can take on a personal level to contribute to this initiative proposed as part of the 2022 campaign:

Regular medical check-ups are recommended. Photo: Shutterstock

• Eat a balanced diet. Avoid highly processed foods and drinks.
• Do exercises regularly.
• Avoid consumption of alcohol and narcotics.
• Walk or bike as much as possible.
• Maintain personal hygiene and daily cleanliness habits.
• Turn off lights that are not in use in the house.
• Manage stress and anxiety management.
• Maintain healthy sleeping habits.
• Don’t treat yourself.
• Attend regular medical check-ups.

Another suggestion is to walk or cycle whenever possible. Photo: Shutterstock

The health of our planet is threatened by a triple crisis linked to human health: climate change, biodiversity loss and pollution. Protecting people’s health requires transformative action across all sectors, including energy, transportation, nature, food systems and finance.

In terms of encouraging us to take care of our diet, while there are some eating habits that can help us boost the immune system, for example, although it is true that no single food can prevent the specific onset of a disease, and thus help to keep the risk of illness as low as possible.

It is advisable to include green leafy vegetables, tomatoes, broccoli, cauliflower, squash and legumes in your daily diet. (cereals), as well as extra virgin olive oil, nuts, chia and fresh fruits in their natural state. If it’s organic food, much better.

Must be Reduce diets high in fats, animal meats, dairy products, cheese, butter, white flour. Alcohol should be avoided or consumed very sparingly, sporadically, as its high calorie content increases the risk of disease.

Overweight and obesity are also risk factors for the occurrence of a number of chronic diseases, including tumors in the following areas: esophagus and stomach, pancreas, colon, breast (especially in pre- and postmenopausal women), endometrium, kidneys, liver, gallbladder, ovaries and prostate.

The best diet for our health is a plant-based diet. Photo: Shutterstock

Because the increase in fat tissue leads to metabolic changesB. Insulin resistance, which is involved in the development, division and growth of tumor cells. On the other hand, it plays an important role in the synthesis of estrogens, direct promoters of tumor development and tumor growth. In other words, losing weight and staying healthy is considered a protective measure against cancer.

Several scientific studies indicate this The best diet for our health is a plant-based diet. That means eating lots of fruit, vegetables, and legumes and little or no meat or other animal products. It also naturally burns fewer calories, which helps maintain a healthy weight.

It’s time to set ourselves the goal of trying new recipes without meat being the protagonist of the week, which also benefits the environment; Also look for recipes without flour, hydrogenated fats or sugar. Remember it Small changes can have big positive health effects.

On our plates is the direction of our health; feeding yourself is therefore an act of self-love and a commitment to the planet.

Wok Shrimp Recipe with Panamito Puree

On our plates is the direction of our health. Try this wok shrimp recipe with panamito puree.

Ingredients:

• 10 shrimp
• ¼ beetroot or Beterava
• ½ cup cooked panamito
• 1 tablespoon. sesame
• spinach
• mushrooms
• pearl onion
• garlic
• turmeric
• salt
• olive oil

Procedure:

Sauté finely chopped vegetables with 2 garlic seeds + 1 tsp. Of olive oil.

Add the shrimp seasoned with turmeric and salt over medium-high heat and turn off the heat in 3 minutes or less.

Process the cooked panamito + ¼ cooked Beterava + 1 garlic clove + sesame seeds + 1 tbsp. Extra virgin olive oil + pinch of salt.

Serve the puree with the sautéed shrimp.

*MSc. Martha Belén Ortiz Celi, Clinical Nutritionist/Chef in Nutritional Gastronomy. Member of the Association of Nutritionists of Guayas

Contacts: @mbonutricion. Telephone 098-460-6790