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.

How To Eat Low-Carb in Right Way

The most painful thing for a woman who is losing weight is not eating anything she likes. Do not worry, with the guide below, the women are completely free to eat without having to think about their weight.


Low Carb Diet is a weight loss diet that works by reducing the amount of carbohydrates you eat. Instead, you can eat the protein that is found in meat and eggs. , eating … Low Carb diet will help you do not need too much exercise but still help you lose weight effectively and still
The purpose of Low Carb is primarily to remove carbohydrates (Carb) present in the body. This is the cause of fat in the abdomen, thighs, stimulate their appetite. This is also the cause of diabetes. So limiting the carbohydrate loaded into the body will help her reduce the amount of fat and limit the potential risk of other diseases.

In order to attain a proper Low Carb diet, you should keep in mind the foods that will be used during meals. A healthy Low Carb diet should include the following elements in your diet:
The amount of vegetables, fiber that the body loaded

Load a moderate amount of protein (absolutely do not touch the liver).
Do not rely on ready-to-eat foods, high-sugar foods and whole grains.
Some foods are allowed to eat less, use only one type / day
Can be loaded 200gr of cheese in a day.
Tomatoes (300gr / day), carrots, onions (400gr / day), coconut milk (sweet type, 2-300ml / day), macadamia nuts (1-200gr / day).
Some fruits: lemon, strawberry, raspberry, avocado (all 300gr), beans (200gr).

In the diet, it should be more green vegetables. When preparing food do not put any spices. You will feel uncomfortable in the first 3 days, feeling uncomfortable, lightheaded, tired, dizzy. After three days, the body gradually get used to the diet, the body will return to normal. Do not forget to drink plenty of water! This is beneficial for the body, helping the body purify, serve the weight loss and accelerate the supply of sufficient moisture. You can also refer to the Low Carb Diet, Diet GM Diet, Asian Diet nhé! Good luck to you.

5 Supplements for Gym Beginners

1. Protein
You need protein to build muscle and whey. Therefore, protein is the fastest way to get your muscles during and after workout. It’s great for recovery while providing some important amino acids to aid you in the training process. You can take whey protein before or after workouts to get the optimal benefits. Whey protein gives your muscles what muscles need to grow. When you use whey protein after exercise, it stimulates muscle growth more than any other form of protein.
2. Slow Carb
Slow carbohydrate supplement foods may include vitamins like potassium, magnesium and calcium. This carb slowly decomposes and creates energy for your gym, so it’s best to practice before exercise. Other choices are simple sugars like dextrose and maltodextrin, but that can be a bit expensive. Some natural choices may be to combine whey protein with rice milk or mixed with a banana. Other healthy choices are oatmeal, dates, figs, raisins, or even sweet potatoes.

3. Creatine
Studies show that creatine is an excellent supplement because it increases your lean muscle mass and strength. Creatine should be taken every day even during your rest days, before or after your bodybuilding, recommended dose is 5g / day. Creatine provides you with energy for intense workouts. They are good for you because they help your training ability to get through the normal level.
4. Fish oil
A great benefit of fish oil supplements is that they are a very effective anti-inflammatory agent for muscle recovery. They have been shown to be effective supplements like ibuprofen without any harmful side effects. The recommended dosage for gym players is 2-4g per day. Most people do not have enough Omega-3s and Omega-6s in their diet and fish oil is a great source of that.
5. Beta Alanine
Beta Alanine helps prevent muscle acidity, which is the burning sensation you get when you’re training for a heavy kick. Without them your muscles become tired and your workouts are interrupted. When using them, you will get improve power faster. If it’s your workout day, you should use them before practicing for 30 minutes. If it’s not a gym day, you can use it whenever it’s convenient. You get enhanced strength by increasing body mass and removing body fat.

Fatigue and Tired? – Avoid these Foods

We have all enjoyed those big meals with families and friends, which is usually followed by a tired and fatigue feeling. Some say it’s just your body trying to process everything you’ve eaten, but there’s actually more to it.

There are certain foods that make you feel tired as it changes certain things within your body. If you are always tired and don’t really understand why you might just be eating foods that make you tired on a regular basis. Below, we look at some of the foods that are known to cause an imbalance in your body, if you eat them regularly, consider a change in your diet to feel a change in your energy!


Those who live healthy might be eating many salads, which usually includes lettuce, which sounds like an unlikely source to make you feel tired and fatigue, right? Well, it’s been proven to include traces of a sedative substance that’s called lactucin. This has been known to include a calming effect while also relieving pain. While a fair amount of lettuce is healthy, keep an eye on how much of it you eat as it could be the result of feeling a bit tired too often.

Red Meat

Red meat has many different advantages, including a boost of energy, thanks to the iron it supplies. However, having too much red meat also presents a disadvantage in various ways, including the fatty parts that are harder to digest, making your body work harder to break down the foods, meaning it uses more energy, especially off to a large meal.

The same heavy and fatigue feeling is experienced when eating foods with heavy cream and whole dairy products. If your diet consists of many red meats, consider cuts with less fat, which is sure to keep your energy levels up, even after eating a large meal.


Pasta contains large quantities of carbohydrates that give you an impressive boost in energy after eating it as it causes your blood sugar to increase, which is followed by a major decrease in insulin levels, which is the main reason you feel tired and weak afterwards.

This isn’t just limited to pasta, but other foods with high carbohydrate levels as well, including white bread, processed foods, baked goods and just about everything else that contains a large amount of sugar and flour.


Bananas are great for many things, including a healthy heart and nerve functions, but since it’s high in magnesium, it’s known to help for sleep, which could have a negative effect on your energy levels during the day.

Having just one banana wouldn’t have a major effect on your energy levels, but it’s also important to keep an eye on, especially those of you who eat fruit salads on a regular basis. If you are feeling tired, consider reducing the amount of banana or replacing it with another fruit for a while.

Why Sports are Better than Gym

Over the last few years, the entire world has shifted to leading a healthier life, and it happened almost overnight. Smoking has become a lot less common in all areas, health restaurants are popping up everywhere, and gym memberships have become a standard for budgets for people all over the world.

Of course, this is a great thing as a healthy body promotes a healthy mind, making your everyday life a lot easier. However, is going to the gym really the best way to keep in shape or is it better to join a sport that might require more of your time?

Before we can on to the above question, you need to assess what your goals are when it comes to fitness. For someone who would like to body build, sports wouldn’t be better than a gym, but for just about all other aspects of getting to the fitness level you desire, sports is simply better, here’s why:

Workout Longer without Knowing it

One of the biggest benefits of becoming active with a sport is that you lose track of time and barely notice you are exercising while taking part in the sport. When we go to the gym, we tend to apply a time limit to our sessions as we always have something else that requires our attention. Most of the time, we would put and how are our side for the gym, but we don’t consider the time it takes to get there, head to the changing rooms, get to the machines and actually start with our workouts.

Studies have shown that most people who think they gym for an hour a day tend to work out for less than half of that time. Sure, half an hour is still a major plus, but it would be a lot better. With team sports, the amount of time you spend doesn’t really depend on you, making you stay longer and pushing yourself to new levels. The intensity of your workout is another factor that does not depend on your personal preferences as your team members would depend on your best efforts. Therefore, with sports weekend to exercise a lot more without knowing it and the workouts can be a lot more physical than we would have had in the gym.

Motivation is Easier with Sports

If you have difficulty motivating yourself to visit the gym, joining a team sport is just about the best possible option. With a team sport, it is no longer up to you whether you’re in the mood to go to the gym or not, but rather that you have to go, or you’ll let down the team. Besides, if you join an intense sport, chances are you’ll need to practice ensuring you keep up with the other team members and win games when it comes to challenging other teams.

Team sports also make it interesting when it comes to having a social life, which usually results in new and exciting ways to exercise as each team member might be doing their own sports to keep fit outside of the team. Not only does it call for great team building days, but it makes it all fun as well.