The effect of nutrition on genes
A new science has emerged recently to study and discover the effect of food on genes, as this science is called Nutrigenomics, and it explains how nutrients affect organs, tissues, gene expression, and protein, and in turn affects metabolic output ( Metabolite production), and the risk of disease, as it was found that this science is an effective way to restore homeostasis naturally in addition to preventing diet-related diseases.
It should be noted that eating a diet rich in vegetables, And fruits It greatly affects the genetic processes that occur in the body because these foods contain substances known as Bioactive chemicals that contribute to the prevention of chronic and serious diseases, such as the prevention of cancer and its development, as several recent studies have shown that increasing the consumption of vegetables belonging to the family of carnivals, such as cabbage, flower, and broccoli, protects against lung, breast, colon, and rectal cancer, due to the contribution of chemicals found in these vegetables to stimulating cancer cell death by affecting the specific genes of this vinegar
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There are several factors that contributed to the increasing prevalence of obesity around the world and not only infection in rich countries, but also increased rates in developing and poor countries; as a result of several factors, including urbanization; which contributed to changing dietary patterns For individuals, such as the spread of foods rich in fat, calories, animal products, soft drinks, and lack of physical activity, in addition to the low cost of oils and sugar compared to the prices of grains and their products; these factors led to a lack of diet in fiber and complex sources of carbohydrates, which led to the spread of Obesity problems, a lack of minerals, and vitamins.
Tips for following healthy eating habits The following points outline several ways to make a healthy diet, and it should be noted that food has a role in preventing obesity; by improving choices of foods, avoiding or reducing some of them, and showing the following points are several food-related tips for preventing obesity:
Diet diversification: It is through eating from the following sources: vegetables; including dark green, red, orange, and others Of starchy vegetables. Fruits; It is also recommended to eat a whole grain of fruit as it is better than juices, in order to benefit more from fiber and nutrients. Grains such as rice, oats, pasta, and bread.
It is recommended that the grains are whole or contain fiber. These grains are a rich source of minerals such as zinc, iron, magnesium, manganese and the vitamin B group. Lean meats like fish, poultry, eggs, nuts, and seeds. Milk, yogurt, and cheese; it is recommended to use fewer products with fat.
Legumes, such as beans and peas. Healthy fats: such as olive oil, avocado, and olives, as well as oils naturally found in nuts and seeds.
Drink plenty of water. Avoid foods that are high in saturated fats, sodium, and sugar. It is recommended to reduce the consumption of added sugars and saturated fats to no more than 10% of calories each, and it is also recommended to reduce sodium consumption and not exceed 2300 mg of it, as it raises the risk of heart disease, blood vessels, and other health problems. Avoid a craze for Fad diets, such as without any of the five food groups, such as meat, poultry, seafood, dairy products, or fast-food diets that depend heavily on food, causing disease, fatigue and other side effects such as bad mouth odor, diarrhea, and headache. It is also recommended to avoid a diet that contains very few calories which are known as VLCD, such as 800 calories per day.
Lose weight gradually, and avoid losing it very quickly, because its effect is considered short-term. Avoid a diet that narrowly limits the type of food eaten. Gain and follow correct nutritional behaviors over the long term. Eating slowly: Eating slowly and chewing food for a longer period leads to eating fewer calories, which helps you lose weight and maintain it. Changing cooking methods: such as consuming grilled food instead of fried food, and cooking healthy once a week, in addition to that, it is preferable to eat home-cooked food instead of fast food. Eat healthy small meals: such as popcorn. Increased physical activity: proper nutrition is linked to exercise. Exercise helps to strengthen muscles and bones and reduces the risk of chronic diseases. It also reduces stress, depression, and improves mood, in addition to improving sleep.
