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When it comes to health and nutrition, there is a lot of confusion.
People, even qualified experts, often find exact opposite opinions.
However, despite all the disagreements, there are some things that are supported by research.
Here are 27 health and nutrition tips that are based on good science.

1. Do not drink Chinese calories

Sugar drinks are the most fat things you can put in your body.
This is because liquid sugar calories are not registered by the brain like calories from solid foods .
For this reason, when you drink soda, you end up eating total calories.
Sugar drinkers are strongly associated with obesity, type 2 diabetes, heart disease and all types of health problems.
Keep in mind that fruit juice is almost bad in the form of soda in this regard. There is as much sugar in them, and the small amount of antioxidant does not reject the harmful effects of sugar.

2. eat nuts

Despite being high in fat, the nuts are incredibly nutritious and healthy
They are filled with magnesium, vitamin E, fiber and various other nutrients.
Studies show that crazy can help you lose weight, and can help fight type 2 diabetes and heart disease
In addition, about 10-15% of calories in the nuts are not absorbed in the body, and some evidence suggests that they can promote metabolism.

In one study, almond weight loss increased by 62% compared to complex carbohydrate.

3. Avoid Processed Junk Food (Eat Genuine Food Instead)

All the processed junk food is the biggest reason that the world has spread more than ever before and is sick.
These foods have been engineered to be "hyper-bounty", so they move our brains to eat more than we need, even some people (15) cause addiction.
They are also less in fiber, protein and micronutrients (empty calories), but higher in unhealthy ingredients such as extra sugar and refined grains.

4. Do not be afraid of coffee

Coffee has been donated incorrectly. The truth is that it is really very healthy.
Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and less of type 2 diabetes, Parkinson's disease, Alzheimer's, and many other diseases.

5. Eat fatty fish

Many people agree that fish is healthy.
This is particularly true of fatty fish, such as salmon, which is full of omega-3 fatty acids and many other nutrients.
Studies show that people who eat the most fish have less risk of all types of diseases, including heart disease, dementia and depression.

6. Get enough sleep

Getting adequate sleep quality can not be more important.
It can be as important as diet and exercise, if not more.
Bad sleep can drive insulin resistance, it can repress your appetite hormone and reduce your physical and mental performance.
Moreover, this is one of the strongest personal risk factors for future weight gain and obesity. One study showed that 89% of obesity was increased in children with lower sleep and 55% (30) in adults.

7. Take care of your bowel health with probiotics and fiber

The bacteria in your intestine, collectively called gut microbiota, are sometimes called "forgotten organ".
These gut worms are incredibly important for all types of health related aspects. One disruption in the intestinal bacteria is linked to the world's most serious chronic diseases, including obesity.
Groom is a good way to improve health, eat probiotic foods (like live curd and cycrot), take probiotic supplements, and eat plenty of fiber. Fiber functions as a fuel for intestinal bacteria.

8. Drink some special water before meals 

Drinking enough water can have many benefits.
One important factor is that it can help you increase the amount of calories burned.
According to 2 studies, this can increase metabolism by 24-30% in the period of 1-1.5 hours. If you drink 2 liters (67 ounces) of water per day (35, 36), then 96 calories can be burned.
The best time to drink water is half an hour before meals. One study has shown that half a liter of water, 30 minutes before each meal, increased weight loss by 44% .

9. Do not Overkook Your Body or Burn

Meat can be a wholesome and healthy part of the diet. It is very high in protein, and contains various important nutrients.
The problem occurs when the meat is destroyed and burnt. This may lead to harmful compounds that increase the risk of cancer.
So, eat your flesh, just burn it on top or burn it.

10. Avoid shiny light before sleep

When we come in contact with bright light in the evening, then it hinders the production of sleep hormone melatonin