Good and reasonable healthy eating habits are an important aspect of health care, which can make the body grow and develop healthily; Bad eating habits will lead to normal physiological dysfunction and infection. The following is a healthy diet that I have carefully arranged for you. I hope it helps you!
Dietary principles of traditional Chinese medicine for healthy living
1, dialectical choice of food
Diseases are divided into cold and heat deficiency and excess, and food also has four natures and five flavors. In diet care, we should choose suitable food according to the nature of diseases and syndromes.
The so-called "four natures" are four different eating habits: cold, hot, warm and cool. The therapeutic principle of "cold is hot and hot is cold" in Su Wen Zhi Zhen Da Lun also applies to the principle of food preference. Cold food can be used for heat syndrome because it has the functions of clearing away heat, purging fire or detoxifying. Such as old rice, millet, sorghum, barley, coix seed, adzuki bean, mung bean, etc. ; All hot and warm foods also have the effect of warming the middle and dispelling cold. Such as glutinous rice, yellow rice and wheat, can be used for patients with cold syndrome. Such as deficiency-cold of spleen and stomach, abdominal pain and diarrhea. Spicy products such as onion, leek, ginger, garlic and pepper can strengthen the spleen and warm the middle warmer. However, all kinds of fruits and some melons are mostly cold and sweet, and have the effect of clearing away heat and quenching thirst. It can be used for patients with febrile diseases and excess heat.
The so-called "five flavors" refer to five flavors: sour, bitter, sweet, pungent and salty. The five flavors of food have different functions. For example, Su Wenzhizhen's Great Theory said: "Sweet permeates Yang, bitter and sour overflows Yin, salty overflows Yin, and light permeates Yang." Su Wen's theory of dirty qi also pointed out: "pungent, sour, sweet, bitter and salty are different, or scattered, or collected, or slow, or urgent, or firm, or soft, and the five internal organs are suitable for illness all the time." If pungent, it has the functions of dispersing stagnation, promoting blood circulation and moistening dryness, so it should be used with caution for exterior cold syndrome and qi stagnation and blood stasis syndrome. Sweet taste has the functions of tonifying and regulating urgency, and is used to relieve acute pain when the five internal organs, qi, blood, yin and yang are deficient. For example, glutinous rice jujube porridge can cure spleen and stomach qi deficiency or stomach yang deficiency; Glutinous rice wine mixed with eggs, cooked for pregnant women, takes the sweet taste of glutinous rice and red dates, coupled with their warmth, in order to seek its effects of invigorating qi, warming yang and dispelling cold. Another example is sour taste, which has astringent effect and is suitable for hyperhidrosis caused by qi deficiency and yang deficiency, as well as diarrhea, frequent micturition, nocturnal emission and other symptoms. Another example is bitter taste, which has the functions of catharsis, dryness and strength, and is mostly used for relieving summer-heat syndrome, dampness syndrome, adverse gas reaction and other diseases. For example, bitter gourd tastes bitter and cold, and frying with bitter gourd can clear away heat, improve eyesight and detoxify. Eating bitter gourd often is very beneficial to symptoms such as fever, polydipsia, heatstroke, red eyes and sores. Similarly, salty taste has the function of softening and resolving hard mass, and can also stop diarrhea. Can be used for treating diseases such as heat, phlegm and scrofula.
In addition, food has different effects on the five internal organs because of its taste bias. For example, it is recorded in Su Wen Xuan Ming's Five Qi Articles: "Five flavors enter: acid enters the liver, pungent enters the lung, bitter enters the heart, salty enters the kidney, and sweet enters the spleen, which is called five enters." It shows that the five flavors of acid, pungent, bitter, salty and sweet have specific connection and affinity to the five zang-fu organs respectively, and which zang-fu organs they enter will play a beneficial nourishing role.
In short, when choosing food, we must combine the nature of the disease and the taste and meridian tropism of the food, and choose the right food to match the diet, so that cold and heat can be coordinated, and the five flavors are not biased, which is beneficial to health.
2. Dietary taboos
Dietary taboos are also very important in diet care. Many diseases are difficult to recover or recur in clinic, and many of them are related to not paying attention to dietary taboos. Qian Jin Fang once said: "Generally, edema is difficult to treat. After treatment, we must eat its taste carefully, and then we are addicted to food, so some diseases are difficult to recover." "Six Essentials of Medicine" emphasizes that the dietary taboo of blood syndrome is that "blood syndrome continues to be rich in wine and color, and eventually becomes a chronic disease". Others, such as jaundice, do not eat greasy food; People with febrile diseases and high fever should not eat spicy meat; Diarrhea due to spleen deficiency, avoid eating cold fruit; Tuberculosis, hemorrhoids, carbuncle and furuncle do not eat dry food; Postpartum, menstrual period, avoiding cold food and other experiences should be used in diet care.
In addition, in addition to the above contents, we should also pay attention to the relationship between food and medicine, food and food. If you take Chinese medicine, you should generally avoid drinking tea, taking ginseng supplements and eating radishes. There are also habits such as eating honey to avoid onions, atractylodes macrocephala to avoid peaches and plums, turtle shell to avoid amaranth, Schizonepeta to avoid crucian carp, asparagus to avoid carp, eating fish to avoid dog meat, and sparrow meat to avoid tremella. You can also learn from it.
3, moderate diet, both soft and hard.
Eat according to the patient's symptoms, not too much and not too little. If you eat too much, you can't transport it, which is harmful to the spleen and stomach and bad for your health; Lack of appetite, the body can't get the subtle products of Shui Gu, which leads to the lack of healthy qi, inability to drive away evil spirits, and long-term loss of qi and blood.
The hardness of food depends on the function of the patient's spleen and stomach. Most patients with low spleen and stomach function should follow the principle of softness, essence and fineness, and even if it is suitable for the disease, it should be properly controlled so as not to increase the burden on the spleen and stomach and make it difficult to remove or relapse the remaining pathogens.
Scientific diet for a healthy life
◎ Food is diversified, and various foods, mainly cereals, contain different nutrients. No food can supply all the nutrients the human body needs. The daily diet must be properly matched with a variety of foods to meet the human body's demand for various nutrients. Cereal food is the main body of China's traditional diet and the main source of human energy. It provides carbohydrates, protein, dietary fiber and B vitamins. Among all kinds of food, cereal should be the main food, and attention should be paid to the collocation of coarse and fine grains.
Eat more vegetables, fruits and potatoes. Vegetables, fruits and potatoes are rich in vitamins, minerals, dietary fiber and other active substances. The vitamin content in dark vegetables such as red, yellow and green is higher than that in light vegetables and fruits, while the sugar, organic acids and pectin in fruits are richer than those in vegetables. A rich diet of vegetables, fruits and potatoes plays an important role in protecting cardiovascular health, enhancing disease resistance and preventing certain cancers.
Milk, beans and their products are rich in high-quality protein and vitamins, with high calcium content and high utilization rate. The calcium content in the diet of Chinese residents is generally low, and there are many rickets in infants in China, which is related to the insufficient calcium content in the diet. Beans are rich in high-quality protein, unsaturated fatty acids, calcium and B vitamins, and are easier to digest after being processed into bean products. Therefore, we should advocate eating beans and bean products often.
Eating fish, poultry, eggs and lean meat in moderation, and eating less fat and animal foods such as fish, poultry, eggs and lean meat are good sources of high-quality protein and fat-soluble vitamins and minerals. Fat and meat oil are high-calorie and high-fat foods. Excessive intake often leads to obesity, which is a risk factor for some chronic diseases, so eat less.
Healthy living and eating habits in the morning
1, drink water in the morning
Drinking a cup of cold boiled water after getting up in the morning is beneficial to liver and kidney metabolism, lowering blood pressure and preventing myocardial infarction. Some people call it "resurrection water". Experts believe that after several hours of sleep, the digestive tract has been emptied. Drinking a cup of cold boiled water in the morning can be quickly absorbed into the blood circulation and dilute the blood, which is equivalent to an "internal washing" of various organs in the body.
2. Drink wolfberry black sesame porridge for breakfast.
Drink a bowl of medlar black sesame porridge for breakfast to improve eyesight and strengthen the body. You can get up every morning and cook porridge with 5 grams of medlar, 30 grams of black sesame seeds, 5 red dates and 50 grams of rice. Lycium barbarum, also known as Mingmu, like black sesame, can treat dizziness caused by insufficient blood and essence. Jujube can nourish blood and nourish eyes. Drinking this porridge for a long time can not only eliminate the symptoms of eye fatigue, but also enhance physical fitness.
Step 3 drink a cup of honey water
Drink a cup of honey water every morning to promote metabolism. Honey is a woman's food, which can promote the normal secretion of gastric acid, enhance intestinal peristalsis and help to discharge the accumulated waste in the body.
How to live a healthy life and eat reasonably
How to live a healthy life and eat reasonably
How to live a healthy life and eat reasonably? With the fast pace of life, many people forget how to keep healthy and eat reasonably. Next, I'll share some with you.
How to live a healthy life and eat reasonably 1
First, pay attention to balanced nutrition.
If you want to be healthy, you need a balanced diet, that is, you need a diversified diet. Don't be picky about food, because the nutrition in each food is limited. The more food you eat, the more comprehensive nutrition you get. I suggest you eat five kinds of food, namely, grains, potatoes, beans, nuts and fruits and vegetables. Eating these foods regularly can make you healthier.
Second, low oil and little salt.
If you want to eat healthily, you need to be low in oil and salt in your daily diet. Eating too much oil and salt will not only lead to obesity, but also lead to a sharp increase in the incidence of cardiovascular and cerebrovascular diseases. Generally speaking, the salt intake per person per day should not exceed 6 grams.
Third, eat less and eat more.
Eating less and eating more meals is also very beneficial to the human body, which can not only ensure the normal supply of nutrition, but also effectively prevent hunger and help the human body maintain its weight better.
Fourth, don't stay up late.
Work pressure is great, so it is normal to work overtime and stay up late. Many people just stay up late to ruin their health. As we all know, staying up late is very harmful to the body and will seriously affect the body's biological clock, so if you want to stay healthy, don't stay up late often.
Fifth, moderate exercise.
It is also important to take part in some proper physical exercise. Physical exercise can promote blood circulation and make heart and lung function stronger. However, protective measures should be taken during exercise to avoid sports injuries.
Six, don't smoke or drink.
As we all know, there are many harmful substances in tobacco and alcohol, and people who smoke and drink regularly are prone to health problems, so it is best to quit smoking and drinking if you want to stay healthy. Of course, for people who smoke and drink for a long time, it is not easy to quit at once, but they also need to consciously control and gradually get rid of their dependence on alcohol and tobacco.
How to live a healthy life and eat reasonably II.
How to eat the healthiest every day?
1, first. The demand for three meals a day should be scientifically quantified. At present, the scientific share of food intake is 3:4:3, with breakfast accounting for 30%, Chinese food accounting for 40% and dinner accounting for 30%. however
2. Arrange three meals a day reasonably. It has been found by science that, generally speaking, mixed food stays in the stomach for about 5 hours, so the time interval between meals is preferably 5 hours. The general scientific meal time is: breakfast: 7:00 ~ 8:00, lunch: 12 ~ 13, and dinner: 17 ~ 19.
3. The average adult breakfast accounts for 30% of the calories. According to the calculation of 2000 calories, the calorie intake should be around 600 calories. Choice of food: staple food, such as bread, steamed bread, porridge and pasta. These foods contain a lot of starch to meet the energy intake; Also need to add appropriate protein food, such as milk, soy milk, eggs, etc.
4. The average adult lunch accounts for 40% of the calories. According to the calculation of 2000 calories, the calorie intake should be around 800 calories. Food choice: staple food, mainly including carbohydrates. Such as rice and flour products. Generally around150-200g. Non-staple food, mainly foods rich in fat, protein, vitamins and inorganic salts. Such as meat, eggs, milk, bean products, seafood, vegetables and so on. Generally around 240 ~ 360 grams. According to the need, adjust appropriately.
5. The average adult dinner accounts for 30% of the calories. According to the calculation of 2000 calories, the calorie intake should be around 600 calories. Because dinner is close to bedtime, it is not advisable to eat too much. The choice of food should be foods rich in fiber and carbohydrates. Mainly rice, porridge, pasta, a small amount of greasy food, vegetables, fruits and so on. Staple food can meet the needs of carbohydrates, and vegetables and fruits can meet the intake of fiber, which is beneficial to digestion.
6. Except for dinner. Add meals in moderation. 10 After breakfast, properly supplement low-fat carbohydrates, such as fruits; After lunch 15 o'clock, the glucose content in human body has now dropped to the lowest point after lunch. So you can eat some nuts, popcorn, dried fruits and other foods to make up for it. It is not recommended to add meals after meals, because eating too much at dinner is not conducive to the digestion of food and is not good for the stomach.
7. Proper exercise and exercise every day is the premise to ensure a person's health. Life lies in exercise. Proper exercise, such as running, playing ball and walking, can increase the immune ability of human body and keep fit. Note that for people who have a lot of exercise, they should appropriately increase the corresponding required calories, and at the same time, they should formulate recipes that suit them. I believe that health will accompany you along the way.
How to eat scientifically and live healthily
How to eat scientifically and live healthily
How to eat scientifically and live healthily? We need to eat a certain amount of food every day, and diet and healthy life have always been our pursuit. Next, I will take you to learn more about how to eat scientifically and live a healthy life.
How to eat scientifically and live healthily 1
Diet:
Be careful when eating breakfast, because the best time for the body to absorb it is in the morning. Breakfast must be nutritious, such as milk and eggs. Have a full lunch, because of the large amount of activities in the afternoon, fully meet the various nutrients needed by the human body; Don't eat too much for dinner, and don't eat before going to bed, which will bring great burden to the stomach.
Diet should be thick and thin, eat more vegetables, absorb nutrients reasonably, eat less meat, choose food according to your physical condition, and don't eat too much seasoning. Sit down and chew slowly when eating, and don't eat too much spicy food. The important thing is: eat more fruits. Choose fruits according to different seasons and physical conditions, and the time is generally one hour after meals. Don't do strenuous exercise after meals. You should take a walk and rest after dinner. Pay special attention to some foods that can't be eaten at the same time, otherwise it will cause poisoning.
Scientific way of life:
Active exercise, everyone should insist on exercise, improve immunity and lay a good foundation for health. The prime time for exercise in a day is 17: 00-20: 00. Choose the exercise method according to your own situation.
To get into the habit of going to bed early and getting up early, sleep in a healthy position, usually lying on the right side. Usually, it is best to take a lunch break after a large amount of exercise, so that there will be enough energy for work and study in the second half of the day. Try to smoke less and drink less, and don't watch TV and computer for a long time. Pay attention to personal hygiene.
There may be some details in life that have not been mentioned. We should sum up and learn from other people's healthy lifestyles through continuous learning, so as to make our lifestyle healthier and more perfect.
Nowadays, material life is very rich, so people should pay more attention to health, improve the quality of life, improve the health index of the whole society, start from me, shout for health and have a happy life.
How to eat scientifically and live healthily II.
People eat for the sky and eat for health.
"Food is the most important thing for the people" is a common saying in China. People's life activities need to constantly absorb and supplement nutrition from the outside world, and food is the main source of nutrition. At any time, human beings cannot live without food. If human beings lose the supplement of food to human energy, then life cannot continue.
Huangdi Neijing? The theory of dirty qi law says: five grains are the supplement, five fruits are the help, five animals are the benefit, five dishes are the supplement, and the smell is combined to supplement the essence. The "five grains" here are the rice, wheat, corn, millet and yellow rice we eat, which is what we usually call the whole grains; "Five fruits" refers to peaches, plums, chestnuts, apricots and jujubes that we often eat in our daily life, and these fruits can provide necessary nutrition for the human body in an auxiliary way; "Five Livestock" is the meat we eat, including pork, mutton, dog meat and chicken, which has a very good nourishing effect on the human body; "Five dishes" refers to all kinds of vegetables, which can supplement human nutrition. Therefore, five grains are very important, five fruits are helpful to your digestion, five animals are beneficial, and five dishes complement each other. This shows how important food plays in the process of human life.
Traditional Chinese medicine believes that the spleen and stomach are the acquired foundation of the human body, and maintaining the spleen and stomach through diet conditioning is the way to preserve health and prolong life. With the change of climate in four seasons, harmonizing taste and nutrition can prevent diseases and achieve the purpose of health care. So for us, food is the best medicine. In the process of treating diseases, it is often advisable to take diet therapy first and then take medicine bait, which is especially important for the elderly. Because of the weakness of the five internal organs, the loss of qi and blood, and the decline of spleen and stomach transport and transformation function, it is easier for the elderly to adjust their diet first, which can not be achieved by drugs.
Of course, food, as the basis of our life-sustaining activities, is not a simple intake. How to match food reasonably, how to eat it, and what activities should be used to help digest food after meals are all important links in our health preservation process. Let food give full play to its nutritional supplement, and then we can achieve the goal of keeping healthy.
In order to make a scientific diet, in general, we should pay attention to four collocations: thick and thin collocation, vegetarian collocation, raw and cooked collocation and lean collocation.
The combination of coarse grains and flour and rice is to combine traditional cereal substances with some coarse grains in our daily diet. In daily life, we like to eat some refined grains, such as polished rice and refined flour. Although these foods taste delicate, many nutrients are lost during processing, and long-term consumption will cause nutritional deficiency. Some miscellaneous grains, such as corn, buckwheat, millet, potatoes and beans, although not as delicious as flour and rice, contain comprehensive nutrition, especially vitamins and trace elements needed by the human body, and most of them have to be supplemented by these foods. Therefore, when we eat flour and rice, we often mix some coarse grains, which can balance the intake of food nutrition and ensure our health.
How to eat scientifically and live healthily 3
Scientific diet
Balance and moderation are the basic contents of scientific diet. Be sure to have a good breakfast. Moreover, cereals, fruits and vegetables should be evenly distributed among the three meals.
Small amount and multiple meals
After eating a lot at a time, the body will secrete more digestive enzymes to promote people's digestion and absorption of the food they eat. So the more you eat every meal, the easier it is to get hungry. On the contrary, eating less and eating more meals will develop in a good direction.
Avoid eating too much salt.
So as not to cause heart disease, hypertension, diabetes, kidney disease and so on. 500 milligrams a day is enough.
Drink enough water every day.
The human body needs 2000 ml of water every day, but you don't have to force yourself to drink so much water every day, you can try to replenish it. Because the human body can also get some water from other foods, the purpose of drinking water is to supplement the insufficient water.
Of course, exercise is essential. But diet is more important when exercising. The combination of the two can achieve the ideal waist circumference.
Thin waist diet prescription.
1, drink 5-8 glasses of water every day.
2. Eat as many vegetables and fruits as possible.
3. Eat less pigs, sheep and beef with high fat content and don't eat fried food.
4. Use bean products instead of chicken, duck and fish.
5. Drink less or not, especially beer.
6. Follow the principle of eating well at breakfast and eating more meals and less.
7. Eat seven minutes full every day, especially when eating. Don't eat anything for three hours before going to bed, and go to bed hungry.
8. Don't eat sugar and any sweet drinks.