People depend on food, and the quality of food may determine a person’s health. When many people eat, they only want to satisfy the preferences of taste buds, but ignore the wishes of other organs in the body. High-salt, high-sugar, and oily eating habits will bury the root of disaster for the body.
Bad eating habits will not only causeNutritionIt can also increase the risk of cardiovascular disease, osteoporosis, kidney disease, cancer, diabetes and many other diseases.
Three mealsEat this way and get sick less!
「Nutrition“Sounds like an abstract noun, how to eat to be nutritious?You might as well try the popular and simple and practical method “Healthy Plate”, which is to divide a plate into four parts, fill in different types of food such as vegetables, fruits, grains, protein, etc. in proportion, and add dairy products to maintain intake dietaryNutritional balance。
1. Fruits are mainly whole fruits that have not been crushed and squeezed for juice.
2. Vegetables should eat more different kinds of dark green, red and orange vegetables, as well as beans and roots.
3. Half of your cereals should be whole grains, such as brown rice, quinoa, oats, or whole grain bread.
4. In addition to animals such as chickens, ducks, pigs, cattle, seafood, eggs, etc., sources of protein also include plants such as beans, soy products, and nuts. Every meal should change the type of protein from time to time, choose lean meat as much as possible, and use vegetarian food such as tofu, peas, and black beans to replace meat, because they have less saturated fat and some contain more fiber.
5. For dairy products, it is recommended to choose low-fat or fat-free milk, yogurt, cheese or fortified soy milk drinks.
It is important to note that each block should limit the amount of sodium, saturated fat and added sugar.Whether you’re eating out or preparing your own meals, memorize these five areas and you’ll be able to eat wellNutritional balance。
In addition to general suggestions, the following four common nutrition questions should also be understood.
Q1：eating outHow to eat healthy?
eating outIt does not mean “unhealthy”, as long as you choose healthy and nutritious food outside, you can also have a good meal.
1. Eat out selectively
Most chain restaurants have nutritional values for their meals on their menus or websites, which can be used as a reference. Chinese food can be judged by the ingredients and methods of the dishes. Try to avoid high-salt, high-sugar, and fried meals. Choose more dishes such as steamed, stewed, cold salad, and baked dishes. Choose more vegetables. The staple food is mainly whole grains.
2. “Neutralization” by eating the other two meals outside of one meal
learn to adjust in balanceThree mealsThere are three meals a day. If one meal is unhealthy, you may wish to pay special attention to nutrition in the other two meals, and balance the uneaten meal.
Q2: Eat pure natural fruit juices and smoothies, healthy and lose weight?
Using a cup of sweet and delicious smoothie (Smoothie) for dinner or dessert is the favorite of many girls and boys who are looking for slimming and healthy eating. Pure natural fruit juices and smoothies are naturally much healthier than beverages and sodas with various additives.
But it is much healthier to eat “raw fruits and vegetables” than to drink complicated smoothies and juices. Raw fruits and vegetables retain the properties given by nature, and at the same time, the process of chewing can also give the brain a sense of satisfaction.
On the contrary, when drinking smoothies and fruit juices, because the process of chewing is missing, it is easy to eat, and it is easy to overeat, resulting in more calories.
Q3: Is it useful to take vitamins?
Take vitamin C for whitening and vitamin B for stress. Is it really useful?
Vitamin C is a water-soluble vitamin and the body can only absorb a certain amount at one time. Even if you eat a lot, the excess will only be excreted with urine. And fat-soluble vitamin E, excessive intake will accumulate in the body, but have adverse effects.
Nutritionists suggest that you can take multivitamins as insurance, but “don’t rely on it.” Usually still should be from a variety of food intake of vitamins and minerals.
In addition, you should pay attention to vitamin D supplementation, because it is difficult to get enough vitamin D from the diet, and modern people often stay indoors, rarely bask in the sun, and wear sunscreen when going out. You should pay attention to whether your vitamin D level is high. qualified.
Q4: Is it bad for your health to eat leftovers?
If you always eat leftovers, will you get sick? Nutritionists say that if the food is stored properly and heated properly, there is no problem. Usually food can be stored in the refrigerator for two or three days. However, you need to pay attention to the following points during storage:
● If the food is left at room temperature for more than two hours, bacteria may breed, so put it in the refrigerator as soon as possible following eating. Some people worry that hot food will damage the function of the refrigerator, but it does not. Or the food can be quickly cooled in a large iron pan.
● The temperature of the refrigerator should not be higher than 4°C (40°F); the temperature of the freezer should not be higher than -18°C (0°F).
● Make sure the food is thoroughly heated when reheating.
● If the leftovers are not eaten in two or three days, they should be thrown away. Especially touch the food you have eaten with your mouth, because the digestive enzymes and bacteria in the mouth will accelerate the decomposition and deterioration of food.
(Editor in charge: Li Hong)
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