Eating clean trend for health

Eating “clean” is not a diet . Many people still mistakenly believe “clean” food means diet. Eating “clean” towards simplicity but quality in eating rather than mentioning the amount of protein, how many calories or trans fat. When eating like that, you do not need to study to belong to recipes that are confident in the kitchen, not having to display on the table dozens of spices such as playing goods or even tasting also become unnecessary, but You simply select food from nature, prepare it and enjoy it to your liking. In eating “clean”, you provide adequate nutritional needs of the body, unlike dieting, you have to put on the table to weigh each little food, because too much attention to the amount of calories will have to put in stomach. There is only one thing you have to leave when eating “clean”, which is prepared food. Instead, choose fresh and clean foods. This means that you should only eat “pure” foods correctly, without any effect from human-made materials (such as pesticides, chemical fertilizers, preservatives or colorings).

Let the nutrition guide lead to the age of fast food, high-quality canned food in the kitchen, refrigerators of every family and everyone found their level of convenience, eating clean seems not easy to do. But eating “clean” is simpler than you think. Have you ever noticed the nutritional content of the food boxes you bought? Can you see that the mackerel is soaked in oil in addition to fish, in addition to the oil inundated to the lid, there is also a synthetic aroma, colorings, some kind of acid or even sodium? Or do you just look at the low fat content, you are assured that they are good and put in the car and go to pay? Take a moment to look at the nutrients in the foods you buy to get the best health products. Don’t get “free” words (like free-gluten) or “low” (in low-sodium) that lead your nose, become knowledgeable by choosing “organic” and “natural” foods ( natural) for your cart. Remember, always and always see the nutritional composition of the food you are going to buy. In addition to reading the ingredients in ready-to-eat foods, you should also pay attention to “artificial” ingredients such as smells, sweeteners, colorings and preservatives. Do not think that just a little bit of accessories is harmful, but over time the body will be filled by them, because these are mostly difficult to digest or difficult to be excreted. Eating “clean” is concerned with how nutrients affect your health, but that also refers to those substances that have an impact on the environment. This is also the reason that eating “clean” is a shift (from thinking, action to choice) rather than just a trend.

If you look at your body as a home made of muscles, bones, countless cells, immune systems and hormones, and natural food is the best source of building bricks, then implementing a clean diet will help you have a beautiful, solid and healthy home. Start a clean diet from cleaning up a pile of stored food in the refrigerator, cans of salted pears seem to be delicious on the kitchen shelf or canned juice box on the table. Start with the simplest things: sip a ripe banana instead of a fried banana slice from the oil pan, a plate of boiled chicken with basil will be much more nutritious than the fried chicken pieces filled with bottled chili paste, or fresh orange zones give you more “clean” vitamins than fresh canned orange juice from the supermarket.

Special nutrition helps football players to be full and persistent

The players not only eat pasta and chicken

Lunch and dinner, players tend to eat more protein and carbohydrates. Foods such as red meat, white meat, beef, salmon, and autumn are good sources of protein. Or seasonal vegetables that contain lots of nutrients are very suitable for making salads.

Breakfast should be healthy

Breakfast is very important to ensure energy for a day. Porridge is a popular choice, however it is made from a variety of grains like bran seeds. Besides, the players also come with many different types of bread.

High-protein snacks
Usually the player will have diets to carbs energy. However, they often eat high-protein snacks such as flapjacks or dessert mousses. These foods are usually made from Scratch (a special diet food).

Use different drinks suitable for each person
Carbohydrate-containing drinks will energize and provide electrolytes, which help the body absorb and retain water, to compensate for the amount of sweat that comes out. In addition, fruit juice is often drunk by players after the game is over.

Sushi helps to recover energy quickly
Before going to the second half, players will be able to eat whatever they want based on healthy foods. However, sushi is encouraged to eat quickly to recover lost energy. Sushi rolls temaki or sashimi is a very good dish at this time.

Rotate the meal

To avoid boredom of constantly changing meals, new dishes, snacks are always encouraged. All must be on the principle of ensuring absolute nutrition.

Always have cereals and eggs

Cereals, porridge, oats and granola nutritious food. They are often easily combined with yogurt or milk. Meanwhile, eggs contain many substances that reduce fatigue, stress and are often used to make cakes.

Here is the one-day diet of football players:


+ Porridge made from oats, 200ml of skimmed milk, sugar and raisins if desired.

+ 250ml of fresh fruit juice

+ Tea or coffee

45 minutes before training, usually eat 2.3 pieces of low-fat cheesecake.

In 90 minutes of practice, drinking water can be taken

After exercising, add 25gr of whey protein powder (with a muscle-boosting effect) along with 25gr of glucose to be mixed with water.


+ Cake sandwhich made from cereal flour, olive oil, lean pork or chicken, mackerel

+ 100gr of nuts

+ Vegetable salad

+ Low fat yogurt, low sugar

+ A cup of milk

Exercise 30 minutes with light intensity

Immediately after training 25gr of whey powder, 25gr of glucose is mixed with water.

45 minutes later eat 2-3 cookies with soft cheesecake with low fat. 100gr seeds, fruit juice.


+ Chicken, fish, potatoes, basmati rice or roasted sweet potatoes.

+ Vegetable salad

+ Low fat yogurt, no sugar

1 hour before bed: 100gr of cheese, low-fat yogurt, bananas, dry nuts, filtered water.

3 Fruits Produce Heat in Your Body

Fruits are very healthy because they contain lots of nutrients such as vitamins, proteins, minerals and more. However, there are some types of fruits that eat a lot of things that cause acne, rashes, and heat in the body. Below are 3 hot and high sugar types of fruits that children and pregnant women should not eat much.

1. Plum

Fiber-rich plums, no fat or bad cholesterol and contain lots of carotenes which will convert into vitamin A for eye health. But eating a lot of plums will cause urinary retention, dull and hot skin, which can cause acne and rashes.

There are times when you definitely feel your body is uncomfortable and easy to heat. This is when you should not eat plums. In addition, you should soak plums with salt water for 10 to 15 minutes before eating. You should eat fresh plums and limit chili salt. Remember not to eat more than 10 plums a day and 50 plums a week. You should only eat plums after a meal for about an hour, do not eat when hungry.

2. Mango

Mango is a popular summer fruit. Mango is also good for health because it contains many essential nutrients and minerals to strengthen resistance. However, summer should not eat too many mangoes at a time, will increase body heat and cause rash, pimples, and heat.

You should absolutely avoid using it when you’re hungry, whether it’s green mango or ripe mango. In addition, people should not eat ripe mangoes because the ratio of vitamin C in mango fruit will decrease gradually when the fruit ripens. Eating too many mangoes will not be good for health, especially for those who have to adopt a diet such as overweight, obese, diabetic, and chrome.

3. Lychee

Lychee contains a high sugar content, which is not good for diabetics or pregnant women, sick people or weak health. The inherent heat of lychee will cause the body to become hot, rash, itchy and uncomfortable.

What foods are complementary nutrition for fitness people?

You are a sports enthusiast, choosing to work hard and diligently to achieve natural beauty without plastic surgery. This is a wise decision for a healthy life, always young. But in order for the training process to be effective, you need to supplement support foods to increase muscle, increase resistance. We will help you have the best menu options for the body during training.

1. Eggs

There was a time when doctors limited to eating only 6 eggs per week. But in fact, egg whites have a lot of protein and there is no limit to their use. Eggs are very suitable after exercise to maintain muscles.
Bodybuilders can eat 2-3 eggs with red yolk / day along with 4 white-hearted fruits by boiling or beating up to rinse. Eggs are relatively inexpensive foods, rich in protein and have most minerals and vitamins. Each egg usually contains about 5-6g of protein and 60 calories. The amount of protein in eggs is considered to be the highest biological value of any food. This also means that the proteins in eggs are used most effectively for muscle growth

2. Bananas

Bananas are very rich in the type of “fast-reacting” carb you need after losing exercise. This type of carb not only provides quick energy for you but is also easy to digest, helping your body recover glycogen levels and regenerate damaged muscles.
3. Apples

An apple every day will help you get rid of the fat. According to data from a preliminary study, a compound in the apple shell called ursolic acid can promote fat burning as well as increase muscle and bone mass. With a much lower sugar index than many other fruits, apples are an ideal choice to nibble before training.
4. Yogurt

Yogurt is an excellent source of nutrition for all people, including those who do not exercise because it is made from milk, provides low energy, is rich in calcium and has a significant amount of protein. Probiotics in yogurt promote the digestive system, making the digestive process work effectively, supporting the digestive system effectively and optimally.
5. Green vegetables

In fact, green vegetables are very good for the body, not only those who exercise, but every day we should load a suitable amount of green vegetables. Green vegetables are high in fiber, vitamins are good for the body. Green vegetables instead of rice are also one of the measures to lose weight during exercise. And this is also a kind of easy-to-cook food with many other dishes and many choices for you. Always choose for your weight loss menu.

Healthy Eating Habits for Young People

In the present day, busy life makes young people not pay attention to the daily diet. Meanwhile, eating habits also contribute significantly to your health. Here is the advice of experts on healthy eating habits to help you balance your daily diet.

Never skip breakfast

Imagine you ate dinner at 7 o’clock and skip breakfast the next day, you haven’t eaten anything for 17 hours already. Leaving breakfast can make you feel more hungry at noon. At that time, you will eat more and your body stores excess food in the form of fat. Breakfast is important because it is related to low levels of glucose and cholesterol to prevent constipation. Therefore, you should eat a nutritious breakfast!

Do not do other things when eating

One of the important rules is to never eat when doing other things like watching TV, answering emails or reading books. In addition to not having a good meal, doing other things while eating also adversely affects the digestion of food. Moreover, a recent study has shown that people who are distracted during the eating process often have less feeling of fullness. Therefore, these people often eat twice as much as those who focus on eating.

In particular, you should spend about 15 minutes to sit at the table. Focus on your meal, enjoy the taste of food and eat slowly to make your stomach work more effectively.

Add more snack

Why should we add more snack instead of focusing on three main meals? Many experts believe that a regular diet helps the body accelerate metabolism, boost energy and reduce cravings. The ideal diet is three main meals combined with two snacks that help to lose weight and maintain body weight.

Do not be afraid of fat

One of the most serious mistakes in young people today is cutting fat in their diets. However, fats retain many important functions in the body such as absorption of soluble fat, healthy skin and hair, enhanced brain activity, disease prevention, and infection control. Add some olive oil to salads, just help you eat more vegetables and help supplement good fats. Or you can add some cheese or butter to dishes to enhance your taste.

6 Fruits Help You Get Your Energy

Fruits are a great choice for your health as they provide a large number of nutrients. They provide a large variety of vitamins, minerals, and antioxidants that help boost immunity and help you stay healthy. However, there are many high-calorie fruits and the following is a list of 7 fruits that help you increase energy quickly.

1. Avocado

Avocado has many health and nutrition benefits but it is also rich in energy. Avocado is high in fat. Specifically, a glass of fresh avocado smoothies can give the body about 370 calories. So enjoy this fruit properly if you are adjusting your calorie intake.

2. Coconut

Coconut is a fruit that contains a lot of energy and fat. Coconut water helps the body detoxify and provide you with an excellent energy source. Coconut water contains less sugar while high in sodium helps to replenish and enhance the energy of the body.

3. Dried fig

You can relax by enjoying some dried figs while watching a favorite TV show. However, you wouldn’t expect that just 10 dry figs can increase the body’s 485 calories.

4. Banana

When you need energy and toughness, eating bananas is your best choice. In addition, bananas also provide high levels of potassium for the body. A banana can provide approximately 100 to 115 calories and increases your ability to absorb daily calories if you eat too much.

5. Mango

Mango is considered the king of fruits because it is the sweetest fruit. Mango has an impressive taste and provides you with lots of nutrients and also provides calories for your body. Drinking a mango smoothie every day will bring about 103 calories and many other vitamins, minerals, and bacteria.

6. Apple

Apples are one of the best fruits that can help you lose weight and have more energy. Apples are not only high in fiber but also contain many vitamins and minerals. Eating an apple a day can help you avoid many illnesses, but you should also note that just one apple can give your body up to 115 calories.

3 Sports for Busy People

Sports will help you improve your health. However, in today modern life, many people do not have enough time to play sports regularly. The following sports will be suitable for busy people.


This is one of the simplest sports that everyone can do. Just 30 minutes a day with a pair of sneakers and a wide set of t-shirts, you can walk around the park or around your neighborhood. Walking is good for the bones, the cardiovascular system and the body’s metabolism. A 30-minute walk also helps you burn about 900 calories in order to lose weight safely. Walking daily will help your mind relax, lift your moods up and reduce stress as well.


Skipping rope is more complicated than walking a little because you need a jump rope. You should know that jumping rope properly is good for the cardiovascular system. Because the amount of oxygen that will be brought to the muscles more will help us stay healthy and happy.

The jump rope will help the whole body to work. As a result, the body will definitely become more supple. If you are too busy, you do not need to jump rope daily. Experts recommend practicing about 30 minutes  4-5 times a week.


Jogging is a simple and suitable sport for everyone. Every morning, instead of sleeping for another 30 minutes, we should wake up, start the body and start jogging. Jogging in the morning helps your lungs enjoy the freshest air. Jogging also enhances the health of the cardiovascular system when blood vessels are continuously functioning, reducing bad cholesterol and the risk of blood vessel blockage.

Not only that, jogging helps the whole body muscles to be active and will become firmer. Thanks to that, you can burn excess fat effectively without dieting. Because jogging will have a lot of sweat, please drink water appropriately.

4 Foods Help Purify The Body

According to nutrition experts, consuming plant-based foods can help purify the body. Below is a list of foods that boost your immune system and support digestion that you should consider.


Radishes are rich in vitamin C, potassium and fiber compounds that reduce inflammation. Radish is a food that can be processed into a variety of dishes. You can add it to a salad or simply eat it with lemon, salt and pepper.

Radish is a food that contains very little energy. A cup of radish contains only about 20 calories. Anti-inflammatory activity of radish helps reduce pain and swelling.


Lemon is a fruit rich in vitamin C and potassium. This fruit benefits the digestive system, helps balance the body’s pH, stimulates immune function, reduces inflammation and keeps skin smooth and bright.

Besides, lemon also contains high levels of bioflavonoid and vitamin C. They are antioxidants that reduce fatigue and protect the body against a number of diseases such as colds, flu and some cancers.


If you feel quite tired after working or practicing, pineapple can completely help your body recover. Pineapple contains a special enzyme called bromelain that helps to reduce inflammation extremely effectively. Just adding a little pineapple to a delicious fruit salad can also help your body recover extremely quickly.

In addition, pineapple also helps stimulate the immune system and repel cancer thanks to high levels of vitamin C that helps toxins. A cup of pineapple can provide 100% of your recommended daily vitamin C needs.


Scientists find anthocyanin in berries. This antioxidant has the potential to help improve learning and memory. Scientists at Harvard also prove blueberries can help reduce the risk of diabetes by 26%.

It is important to remember that these foods themselves cannot create “miracles” for your health, but can be applied to a diet that combines rest and fitness. to improve health.

In terms of long-term effectiveness, anti-inflammatory foods can stimulate the immune system to enhance intestinal bacterial activity, reducing the risk of obesity, diabetes, cardiovascular disease and some cancers.












How To Practice Gym Properly?

Practicing gym properly is not as simple as going to the gym to do the exercises, but also having to know the knowledge around the practice to get the best effect. Become a professional gymnast by following these tips.


Getting started is an important step and is essential even if you are involved in any sports activity. Starting before training will help relax muscles and reduce pain, limit injuries when participating in the gym. There are many types of warm-up and warm-up, and muscle relaxation helps prevent injury. Choose the most basic start-up measures such as jumping rope or running in place for 10-15 minutes before doing the main exercises.

Breathing is a very successful factor in special bodybuilding exercises that perform heavy mass movements. The important thing is that you need to master your breath and how to adjust it during your practice. When breathing, you have to purge your lips. Mouth exhalation releases more carbon dioxide, helping muscles recover quickly. This process gives you energy to help you pull and hold heavy objects towards your body. Then when you want to lift, to push the weight of the weight out of your body exhale slowly, this exhalation process releases energy.

Many beginners think that the more practice, the heavier the effect, the faster. And they try to do all kinds of things without any order. Nothing too good is good. Practicing gym properly requires you to know how to incorporate appropriate exercises in a reasonable amount of time. Muscle strain, muscle pain or joint pain are injuries that are easy to occur when you exercise excessively. You must spend a day off during the week to recover your body after heavy exercises. You also need to alternate light exercises, or at least practice stretching exercises at the end of the session. Listen to your body first and ask your instructor to find the best exercises to avoid unintended injuries.

Regular exercise changes are not necessary, but you still need to practice many different gyms properly so that all body muscles are active. Thus, you will not have to worry about injuries all over the place when all your joints and muscles are exercising regularly. It also gives you the excitement of practicing.


Before practice: 500ml of water or a little less before exercising 1-2h (about 2 cups of average water).

During exercise: 15-20 minutes must add 350ml of water. Should take a mouthful of mouth, take a little bit of water to penetrate the capillaries and nerves in the mouth to make thirst feel faster. Use plain or cool white water, do not use too cold water. Do not use fresh water or energy drinks.

After training: The principle is after training, if the weight is reduced by 0.5kg, we need to compensate for 500ml of water

Food for Thin People Who Want to Gain Weight

Eating a full meal with healthy food can make you gain weight. These are high calorie foods that help you get rid of scrawny scenes.

Smoothie: Drinking protein-rich and nutritious home-made vitamins is a quick way to gain weight. You can make smoothies with almond milk or low-fat milk. Chocolate, bananas, vanilla … are some vitamins that you can try.

Milk is a great drink for muscle building and weight gain. Milk provides a balance of fat, carbohydrate, protein and is also a good source of calcium. Milk containing both casein and protein will help you balance the nutrition in your body.

Rice: Eating rice is one of the fastest ways to gain weight. One cup of cooked rice provides 190 calories, a little fat and 43gr carbohydrate. If you crave food, you can eat rice because it’s a calorie-rich food with good carbs.

Nuts and peanut butter: If you want to gain weight, nuts and butter made from nuts are the perfect choice. You can eat a handful of almonds, contain 7 grams of protein and 18 grams of healthy fat. Peanut butter is also a great option for weight gain and you can add them to your smoothie and yogurt.
Red meat is very good at building muscle and increasing weight due to their protein content. Beef or lamb will help you gain weight because they have more calories and fat.

Potatoes are high in starch and a very good food for weight gain. Potatoes will add calories and carbohydrates to your body, helping you gain weight faster. Potatoes contain healthy starches that increase calories.
Fish oil contains omega-3 fatty acids and is also a good source of protein and fat. Omega-3 fatty acids are important in fighting harmful diseases. Eating salmon will bring health benefits and help with weight gain, 170gr salmon contains 350 calories and 4 grams of omega-3 fats.

Avocados are high-calorie foods and healthy fats. A large avocado provides 322 calories, 29 grams of fat and 17 grams of fiber. You can eat butter with bread, make smoothies and add in main dishes.

Cereals: Healthy grains like oats, granola and whole grain breads are good sources of carbohydrates, calories and other healthy nutrients. Eating these healthy grains is a great way to weigh and add more fiber.