Use this National Nutrition Week to learn how to eat and exercise together!
Dr. GDCDC
"Eating" and "moving" are inseparable scales of human health. Incorrect diet, insufficient diet and overeating will all harm our health to some extent. Realizing a reasonable and balanced diet is a problem facing universities.
eat
principle
Average daily intake of 12 kinds of food, more than 25 kinds per week.
Understand the diet pagoda
Urban resident
How much to eat per meal is too difficult to count!
Dr. GDCDC
In fact, you don't need to eat frequently. The food for three meals a day is diverse and not heavy (such as rice for lunch and some miscellaneous grains for dinner). This figure is easy to reach.
Vegetables and fruits have a very "heavy" position in the dietary pagoda. I suggest you have vegetables in your meal and eat fruit every day. It should be noted that fruit juice cannot replace fresh fruit. No matter what kind of fruit it is, it is recommended to eat fresh fruit.
Meat is also rich in nutrition. Eat more fish, poultry and eggs. You don't need to discard the yolk when eating eggs, but you should eat less fat, smoked and pickled meat products.
Milk and bean products can't be left behind. Eat all kinds of dairy products (milk, yogurt, cheese, etc. ) Ensure the intake of protein; Bean products should also be eaten often, and some nuts should be eaten in moderation.
The taste should be light, with as little oil, salt and sugar as possible.
move
principle
People of all ages should exercise every day, keep energy balance and keep a healthy weight.
Overweight and underweight are easy to increase the risk of illness. First of all, use this formula to measure whether your weight is up to standard:
Body mass index Body mass index = weight (kg)/square of height (m)
Friends who are not in the "normal" range, pay more attention.
Physical exercise recommendation
Adults have 300 minutes of moderate intensity (walking, jogging, dancing, cycling, Tai Chi, etc. ) or 150 minutes of high-intensity aerobic physical activity (running, walking/climbing fast uphill, riding fast bike, swimming fast, various ball games, etc. ) every week.
Children and adolescents are guaranteed more than 2 hours of outdoor activities every day, and outdoor exercise at a certain time every day is also helpful to prevent myopia.
Older people aged 65 and above should gradually transition from low-intensity exercise to moderate-intensity exercise according to their own health and exercise ability, and never force themselves to do high-intensity exercise.
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Dr. GDCDC
Now everyone has learned how to keep a balanced diet, right? In addition, you should also pay attention to:
Today is also "May 20th" China Student Nutrition Day.
Students in Zhaoqing City, Guangdong Province, remember this slogan:
Reasonable diet advocates three reductions, and good habits promote three health!
Source: Guangdong CDC.
Reprint note: This article is transferred from Health Zhaoqing. If in doubt, please contact the author to delete.