Healthy eating knowledge
Pears have good expectoration after meals, and apples have high digestion and nutrition.
Auricularia auricula anti-cancer elements are moderate in meat, and cucumber has a good weight loss effect.
Purple eggplant relieves wind and pulse, and lotus root relieves trouble and hangover.
Kelp contains iodine to remove blood stasis, and mushrooms protect enzymes and tumors.
Pepper eliminates cold and dampness, and onion and ginger soup cures colds.
Garlic inhibits gastrointestinal fire, and cauliflower often causes cancer by eating less.
Fish, shrimp and pig's trotters supplement milk, and pigs, cattle and sheep have good liver vision.
Salt and vinegar can diminish inflammation, and leek can tonify kidney and warm knees and waist.
Peanuts reduce alcohol and phlegm, and melons and beans reduce swelling and diuresis.
Citrus Xiaoshi Huatan liquid, kiwi fruit inhibits cancer.
Banana laxatives relieve stomach fire, and eggs should remember intelligence.
Radish eliminates phlegm and flatulence, celery lowers blood pressure.
Produce fluid to soothe the nerves, count dark plums, moisten the lungs and blacken hair, and eat walnuts.
Tomatoes nourish blood and beauty, strengthen stomach and spleen, and eat red dates.
Chinese cabbage diuretics excrete toxins, and mushrooms inhibit cancer cells.
Honey moistens dryness and prolongs life, while grapes make people young.
I advise you to pay more attention to nutrition and eat scientifically to live longer.
Little is known about diet health.
1, often eat midnight snack, will get gastric cancer, because the stomach can't rest.
2, you can only eat four eggs a week, eating too much is not good for your health.
3, chicken * * * contains carcinogens, it is better not to eat. (FT, do you eat this stuff? ! )
Eating fruit after meals is a wrong concept, and it should be eating fruit before meals.
When drinking soybean milk, don't add eggs and sugar, and don't drink too much.
6, don't eat tomatoes on an empty stomach, it is best to eat after meals.
7. When you wake up in the morning, drink a glass of water first to prevent stones.
8, don't eat three hours before going to bed, it will be fat.
9, drink less milk tea, because it is high in calories and oil, and has no nutritional value. If you drink it for a long time, you are prone to diseases such as hypertension and diabetes.
10, freshly baked bread is not suitable for immediate consumption.
1 1, away from the charging stand, the human body should be away from more than 30 cm, and should not be placed beside the bed.
12, drink eight glasses of water every day.
13, ten glasses of water a day, bladder cancer will not come.
14, drink more water during the day and drink less water at night.
15, don't drink more than two cups of coffee every day. Drinking too much can easily lead to insomnia and stomachache.
16, eat less greasy food, because digestion takes 5-7 hours, and the blood in the brain is concentrated in the stomach, which makes you sleepy.
17, after five o'clock in the afternoon, eat less, because the body doesn't need so much energy after five o'clock.
18, 10 Food types that will make you happy: deep-sea fish, bananas, grapefruit, whole wheat bread, spinach, garlic, pumpkin, low milk, chicken and cherries.
19, lack of sleep will make you stupid, you must sleep for eight hours every day, and you will not get old if you have a nap habit.
20. The best sleep time is 10 from night to 6 am.
2. What should I pay attention to in a reasonable diet?
After years of observation, thinking and research, the author put forward ten magic weapons to keep men healthy, which are now announced to the public for reference.
A reasonable diet is the nutritional basis for a person to obtain health, and it is also one of the four cornerstones of health. In order to provide residents with the most basic and scientific information on healthy diet, the Ministry of Health entrusted the China Nutrition Society to organize experts to formulate the Dietary Guidelines for China Residents (2007).
Dietary Guide, based on advanced scientific evidence, is closely related to the actual dietary nutrition of China residents, which has universal guiding significance for residents of all ages to absorb reasonable nutrition and avoid diseases caused by unreasonable diet. China Residents' Balanced Diet Pagoda is the core content of China Residents' Dietary Guide. Pagoda transforms the principle of balanced diet into the weight of various foods, which is convenient for people to implement in their daily lives.
This pagoda is divided into five layers, as shown in the picture on the next page. Sugar is not recommended for pagodas.
Because the average amount of sugar eaten by China residents is still very small, eating less or more at an appropriate time may have little impact on health. But eating more sugar will increase the risk of dental caries, especially for children and adolescents.
Health experts pointed out that at present, urban and rural residents in China should increase their intake of vegetables, fruits, milk, beans, fish and shrimp. The average meat intake of rural residents is basically the same as the recommended amount, and the dietary meat intake of urban residents should be reduced appropriately.
"Dietary Guidelines for China Residents (2007)" also put forward 10 dietary suggestions suitable for the general population: ① Food is diverse, mainly cereals, and the thickness is matched; ② Eat more vegetables, fruits and potatoes; ③ Eat milk, soybean or its products every day; ④ Eat proper amount of fish, poultry, eggs and lean meat; ⑤ Reduce the consumption of edible oil, and the diet is light and low in salt; 6 overeating, exercising every day and maintaining a healthy weight; 8 the distribution of three meals should be reasonable, and snacks should be appropriate; Pet-name ruby enough water every day, reasonable choice of drinks; Attending if drinking should be * * *; Eat fresh and healthy food. As long as you follow the above requirements, you can have a reasonable diet.
The nutrition in the human body will be balanced, which can reduce the occurrence of chronic lifestyle diseases related to diet such as obesity and diabetes.
3. Common sense of life What is a reasonable diet?
How to arrange diet when you have a fever? Respiratory diseases, such as upper respiratory infection, acute bronchitis, lobar pneumonia, etc. Have symptoms of fever. After these diseases are clearly diagnosed by doctors and given effective treatment, the fever can be reduced within a few days.
During the period of fever, because the body temperature rises, the water consumption in the body is large, so drinking boiled water is more important. Drinking water is more important than eating at this time. In order to promote appetite, sour juice can be added to boiled water, and milk, soybean milk and rice soup can be added according to patients' preferences. You can also give salty soups such as soup, broth and vegetable soup, which can increase the intake of vitamins and inorganic salts. Long-term patients with high fever consume 1 0% of heat energy when their body temperature rises1degree, so they should eat more foods with high protein, high heat energy and high vitamins. Protein needs 1~ 1 per kilogram of body weight every day.
5 grams, the heat demand is 35~40 kilocalories per kilogram of body weight per day. - .
In order to adapt to these changes, an appropriate balanced diet should be provided. Nutritional balance plays an important role in the health and longevity of middle-aged and elderly people.
The principle of reasonable diet for middle-aged and elderly people meets the following requirements: 1, with moderate calories to maintain standard weight. 2. protein in the diet should be of high quality and appropriate amount.
Drink 250 ml of milk every day, appropriate amount of poultry, fish, lean meat and bean products, and a small amount of eggs. 3, animal fat should be less, try to choose vegetable oil.
4. Provide sufficient fruits (100 ~ 200g per day) and vegetables (400 ~ 500g per day). 5, you can often eat some nuts, bacteria, coarse grains, coarse grains.
6, daily salt intake control below 8 grams. - .
Generally, the elderly have different degrees of osteoporosis. Mild osteoporosis, no obvious symptoms, not easy to detect. In severe cases, low back pain, limited physical activity, hunchback and even spontaneous fractures occur.
Normal middle-aged and elderly people need about 1000 mg of calcium every day. Milk and dairy products are the best sources of calcium in the diet, not only because of the high calcium content in milk, but also because of the appropriate ratio of calcium to phosphorus. It also contains quite a lot of minerals, lactose and vitamin D fortified in milk, which is beneficial to the absorption of calcium.
Milk is the most ideal food for middle-aged and elderly people. In addition, dried shrimps, mussels, egg yolks, crispy fish, bone meal, kelp, sesame paste, various dark green leafy vegetables, soybeans and bean products are also rich in calcium.
Therefore, in order to prevent calcium deficiency, middle-aged and elderly people should ensure adequate calcium supply in their diet. As long as you pay attention to a certain amount of milk, beans and foods rich in calcium, and you can often bask in the sun, you can basically meet the needs of your body. If you don't drink milk, the supply of calcium in your diet may be insufficient, and you need to supplement calcium preparations.
-The heat energy of adolescent needs to be further increased, with about 2,400 calories for young women and 2,500 calories for young people.
Teenagers have a strong appetite, which is very beneficial to get enough heat energy. The diet is basically the same as that of adults. Generally, it can be divided into three meals: breakfast 30%, lunch 35%-40% and dinner 30%-35%.
Daily: staple food 400-500g, lean meat 50-1 00g, eggs1piece, milk should be added if possible, and soybean and its products should be eaten in moderation. 500-750g of vegetables.
-School-age children.
The organs of the body are not fully developed, and the chewing and digestive functions are far less than those of adults. Intestines are sensitive to coarse food and prone to indigestion. Therefore, food should be easier to digest, and the quantity and variety should be gradually increased.
2。 School-age children.
Lively and active, brain activity is prone to surge, and the daily heat supply is 2000-2200 calories. China's eating habit is three meals a day, but there are some problems in the distribution of heat energy.
Generally, it should be 30% for breakfast, 35%-40% for lunch and 30%-35% for dinner. However, many students get up early, have poor appetite, poor food quality and poor quantity and quality of breakfast, which affects their concentration in class in the morning.
Therefore, an extra lunch should be added in the morning 10 to make up for the lack of breakfast. 3。
The variety of food should be complete. Master, deputy, vegetarian and meat should be properly matched and strive to achieve a balanced diet.
4。 Pay attention to ensure that food is rich in calcium, iron, vitamins A, B2 and vitamin C.
5。 Have a diversified diet.
Pay attention to the collocation of thick and thin towers, which are suitable for dry and wet, suitable for volume and satiety. 6。
Cultivate good eating habits. Avoid partial eclipse and selective eating.
Do not eat snacks, these habits should be cultivated from an early age, but also develop a good habit of chewing slowly and starving, and avoid gorging and overeating. 7。
The students are having an exam. It is necessary to strengthen the quality and quantity of nutrition, and supplement high-quality protein and fat, especially lecithin and vitamins A, B 1, B2 and C, so as to supplement the special consumption of advanced nervous system during the examination.
8。 The place where you eat must be clean and hygienic to prevent intestinal infection.
It is necessary to form the habit of washing hands before and after meals, to prevent diseases from entering the mouth, and to keep the food itself, tableware and drinking utensils clean. - .
Supply high-quality protein. Give more animal food or bean products, diversify food, supply fresh vegetables and fruits, and meet the needs of various nutrients.
Avoid some fried or hard foods containing crude fiber. 2。
Eat less and eat more. Four meals a day is best.
Its heat distribution: breakfast 20% -30%, meals 10%- 15%, lunch 40%, dinner 20%-30%. 3。
Proper amount of carbohydrate and fat. Give priority to food, pay attention to avoid eating more pure sugar.
4。 Food should be cooked in a way that makes it easy to chew and digest.
Food can be processed into silk, diced or.
4. What are the common sense of a reasonable diet?
1. A balanced diet
You can use butter or cooking oil, jam, sugar and other high-fat and high-sugar foods to increase calories. Although weight gain is rapid, long-term or excessive consumption will destroy appetite, and may bring chronic diseases and endanger health. Take a balanced diet, gradually increase the amount of food, avoid compulsive supply and destroy appetite.
2. Develop good eating habits
Regular quantitative, small amount of food, chew slowly.
Change the procedure of eating.
Eat foods with high concentration and high nutritional density before eating other foods.
Step 4 choose moderately cooked food
Choose moderately cooked food, such as steaming, stewing, marinating, frying and boiling. Avoid food hardening and indigestion due to frying, frying and baking.
5. Keep a happy mood, arrange the dining environment and concentrate on eating.
5. How to match food reasonably
China's traditional dietary structure of "grain-oriented, thick and thin collocation, vegetarian collocation and reasonable diet" is recognized as the best dietary pattern in the world today-Oriental dietary pattern, in which "thick and thin collocation and vegetarian collocation" is the best form to utilize the complementary effect of nutrition.
The nutritional value of diet is much higher than that of single food, because the amino acids lacking in protein of each food are complementary. So, what kind of recipes can achieve the best effect of nutritional complementarity? In fact, the number and proportion of eight essential amino acids should be properly matched.
For example, food and vegetables account for the largest proportion in China's diet, and both of them lack lysine. Therefore, food collocation should pay attention to make up for the deficiency of lysine.