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Besides the air we breathe and the water that revives everything in us, we need food; All the organisms on the face of the simple need to feed permanently, and without food they can weaken and develop the disease and even death in the harshest cases.

Food is also very necessary for human health and life; It provides us with the energy and activity necessary to do all the daily activities required of us. Not only that; Rather, food, especially healthy, helps build and repair cells and tissues, protects the body from diseases, and maintains the ideal weight.

Meaning the simplest; Food is the main energy source of the human body, as food is converted into energy used in all vital processes in the body. Thanks to the construction of the body and the repair of cells, protecting the body from many diseases such as diabetes, cancer, heart, etc., and maintaining a healthy weight; Food has a direct relationship with improving and modifying mood, promoting brain, bones and teeth, maintaining the health of the digestive system, delaying aging and many others.

But there is an essential element that allows us to take advantage of food, besides being healthy; It is the content of each dish necessary for the body, as well as its arrangement or sequence.

Why? Because every healthy dish must contain proteins, fibers, fats and starches, this is known. But starting with food and saturated foods more, not only enhances health, but also protects from two basic problems, unfortunately caused by poor eating and abuse with it: diabetes and weight gain. That is why experts advise that it is necessary to “arrange” or “food sequence” in a smart way to prevent diabetes and lose weight .. Here are the details.

To lose weight and prevent diabetes .. eat food with a meal sequence system

This is confirmed by Caroline Suzy, the dietitian accredited in Dallas; Noting that starting with eating vegetables saturated with fiber and non -starchy, followed by protein, then fat and starches in the end, contribute to protecting us from diabetes and may also help to lose weight.

This simple arrangement, but the effective, has a great impact on our health as it prevents high blood sugar levels (which often rises quickly in the event of starting with carbohydrates first, and then returns to decrease the same speed after a short time). This sequence also enhances the increase in the feeling of satiety and the unwillingness to eat more food, which naturally leads to weight loss, according to what was reported by Al Arabiya.net from the American “Fox News” network.

“The start of eating vegetables, proteins and healthy fats – before eating starches or sugary foods – may help reduce the high level of glucose after meals.” She added, “This effect is especially useful for people with insulin resistance, diabetes, or type 2 diabetes.”

The words of the American dietitian, converging with a report issued by the University of California in Los Angeles, indicates that the increase in high levels of blood sugar (known as hyperbia) after meals from the risk of a person with type 2 diabetes. Thus, eating in the above arrangement can contribute to controlling blood sugar levels, as well as treating diabetes and obesity.

In turn; One of the studies published in the journal Nutrients revealed that patients who followed the method of arranging foods, as Suzy recommended; They showed a remarkable improvement in controlling blood sugar after 5 years, compared to another group included in the study, this method did not follow any improvement in sugar levels.

Sandra Arvalo, a dietitian in New York, attributes the reason behind high blood sugar, to excessive consumption of carbohydrates; Noting that “eating carbohydrates alone makes it worse. When eating carbohydrates with protein and fibers, we reduce their effect by slowing their absorption.”

Some studies have shown that eating protein before repeated carbohydrates may help enhance the secretion of the virus-like peptide-1 of the intestine; This reflects positively on delaying the emptying of the stomach, and curbing the open appetite for eating. “When we first eat foods rich in fibers and then drink water, the fibers in these foods help us feel full, which reduces our appetite.”

What are healthy carbohydrates to eat weight loss and prevent diabetes?

It is necessary to be alert here, that not all carbohydrates are good; There are refined types that contain high levels of sugar, which are easier to digest, which makes them contribute to high blood sugar. An example of these carbohydrates, bread, sugar and white flour.

The good types of carbohydrates, which are of course recommended by all doctors and nutritionists; They are the complex carbohydrates that we find in brown bread or whole grain, as well as vegetables and legumes rich in fiber. What makes it slow digestion and delays the emptying of the stomach, which makes you not feel hungry after a short time.

Here are some examples of healthy dishes, containing the nutrients that the body needs, It is in correct proportions and appropriate options:

1. Grilled salmon with vegetables: salmon is rich in omega -3 fatty acids, and vegetables provide essential vitamins and minerals.

2. Grilled chicken with brown and broccoli rice: chicken is a good source of protein, brown rice is rich in fiber, while broccoli is a variety of vitamins and minerals.

3. Lentils with vegetables: lentils are an excellent source of protein and fiber, and vegetables add vitamins and minerals.

4. Quinoa with mixed vegetables: quinoa is a good source of protein and fiber, and formed vegetables provide a wide range of vitamins and minerals.

5.

6. Spinach salad with fruits and nuts: spinach is a source rich in iron, fruits and nuts add flavor and nutrients.

7. Quinoa salad with mixed vegetables: Quinoa provides protein and fiber, while vegetables add vitamins and minerals to your table.

8. Grilled chicken salad with vegetables: grilled chicken provides protein, and vegetables provide vitamins and minerals.

9. Yogurt with fruits and nuts: yogurt is a good source of calcium and protein, fruits and nuts add flavor and nutrients.

10. Fresh fruits: provide vitamins, minerals and fiber.

11. Cut vegetables with chickpeas: an ideal light dish for vitamins, minerals, protein and fiber at the same time.

12. Nuts and seeds: the availability of healthy fats, protein and fiber.

When preparing all your dishes, it is necessary to follow some important tips to achieve the highest possible degree of interest:

• Use healthy oils such as olive oil and avocado oil.

Avoid made and canned foods; It is usually rich in sodium and unhealthy fat.

Drink a lot of water, to enhance your body’s health as a whole.

• Do exercise regularly, to help your body burn calories and maintain a healthy weight.

in conclusion; If we eat food to ensure our continuity and our survival is an urgent need, and to choose healthy ingredients for all nutrients that we address a great necessity to enhance our health and preserve them. It is also liked to be arranged for eating our dishes in a smart and thoughtful manner, so that we start with vegetables and protein up to carbohydrates in the end, for several reasons: the first is to reduce the high level of sugar in the blood, to prevent diabetes and lose weight, enhance satiety and not feeling hungry after a short time.