The healthiest daily eating habits:
A person's eating habits directly affect the digestion of spleen and stomach functions and the absorption of nutrients. Here are some healthy eating habits:
Sit down to eat:
According to medical research on the dining posture of different ethnic groups around the world, sitting is the most scientific, standing is the second, and squatting is the most inappropriate. This is because the legs are hard when standing, so the thighs are easy to thicken.
Drink soup before meals:
Drinking a small amount of soup before meals, just like doing preparatory activities before exercise, can make the whole digestive organs move and make the digestive glands secrete enough digestive juice to prepare for eating.
Eat more cold food:
Scientists believe that lowering body temperature is the way to live longer. Eating cold food, like swimming and taking a cold bath, can balance the heat in the body, lower the body temperature to a certain extent and prolong the life of cells.
Eat hard:
Bitter food contains not only inorganic compounds and alkaloids, but also some sugars and amino acids. Amino acids in bitter food are essential substances for human growth, health and longevity. Bitter food can also regulate the function of nervous system and relieve the bad mood caused by fatigue and boredom.
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.
Take multivitamins after breakfast. Studies have shown that supplementing multivitamins that suit you is good for your health. So, why eat it after breakfast? On the one hand, it can provide the needs of the human body for a day, so that you have the energy to work and study, on the other hand, it will not cause too much burden on the kidneys.
Add coffee to milk, not milk to coffee. The first thing to do in the morning is to fill the cup with skim milk. Then drink 1/5 and fill it with coffee. In this way, we can get 25% vitamin D and 30% calcium that people need every day.
Drink a large glass of water after eating fast food. The calories and salt in fast food generally exceed the standard seriously. Although we can't take away the fat we eat, a large glass of water can help you dilute the concentration of sodium in your body and keep you away from high blood pressure.
Don't give up every opportunity to eat onions. Many people will carefully pick onions when eating vegetables, for fear of avoiding them. This is completely wrong. Onions contain a lot of flavonoids that protect the heart, so it should be our responsibility to eat onions. Especially when eating barbecue, an unhealthy food, the onion inside is your "life-saving grass".
Cold water black tea:
A recent study by the US Department of Agriculture found that a serving of black tea contains more antioxidants than vegetables or carrots, which can effectively help you fight wrinkles or cancer. Cold water can slowly dissolve the beneficial substances in tea without being destroyed. All you have to do is wait a little longer.
At three o'clock in the afternoon, add meals on time
Maybe staying in bed can be an excuse for not eating breakfast, but adding meals at three o'clock in the afternoon can't be excused. Supplementing nutrition between lunch and dinner can help you get through the most tiring period of the day. Yogurt, fruit and biscuits are all good choices.
Oranges and white silk are eaten together.
Many people peel the "white silk" off oranges when they eat them. In fact, it is rich in flavonoids, which is of great benefit to the body. Bitter with sweet, savoring it is not bad.
Book the amount of drinking water every day.
Busy work will make you realize that you haven't drunk water all morning when your mouth is thirsty. Prepare a 1.5 liter bottle on your desk, pour the water you want to drink every day, and let yourself get into the habit of drinking before work.
Choose dark fruits.
Although the appearance of fruits is varied, dark fruits are definitely better to measure health because they contain more antioxidants. When you swing irregularly, it is right to choose black fruits such as plums and ebony.
Rinse the meat with hot water.
Spread a thick paper towel on diced meat to absorb grease. If you want to be cleaner, you can put the meat in a colander and rinse it with hot water. Using this method, about half of the fat can be removed.
Change cold dishes into cold dishes.
Not only is the barbecue high in calories, but the sauce will also bring a lot of calories to the original healthy cold salad. So, put the prepared sauce in a small bowl and dip it in the cut vegetables, so what you need is the original sauce of 1/6.
Some vegetarian dishes taste "meaty"
It is not good to eat too much oil, and it is even worse not to eat at all. Pumpkins and carrots contain a lot of β -carotene and should not be eaten too lightly. Stir-fried with oil or cold salad will do. If you cook porridge with pumpkin, make sure there is oil in other dishes and let them meet in your stomach.
Fight a fat war for dinner.
. Some people don't eat fatty food for breakfast and lunch, and think it is wrong to eat fatty food for dinner. Studies have shown that within a few hours after eating 50-80 grams of fat at a meal, the elasticity of blood vessels decreases and coagulation factors rise sharply. So, even if you eat lightly during the day, don't try to compensate yourself at night.
Eat some high-fiber food before going to bed.
Judith wortmann, Ph.D., Massachusetts Institute of Technology, said: "Eating low-calorie carbohydrate snacks for half an hour before going to bed will help you sleep." Eating cereal is the easiest way to supplement fiber, and most people only consume half of the fiber (25-35g) every day, so it is recommended to supplement it at the last minute before going to bed.
Have a big breakfast, a big lunch and a light dinner.
As the saying goes, eat like an emperor in the morning, like a common people at noon and like a beggar at night.
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Several healthy eating habits
With people's concern for health, the nutritional level of food has been paid more and more attention, but most people often only pay attention to the nutrition of a single food, ignoring whether the diet is healthy or not. Here are a few healthy eating habits.
Omnivorous food-
Omnivorous food fully embodies the principle of food complementarity and is the guarantee of obtaining various nutrients. You can start by eating 10 and 15 foods every day.
Slow food.
"Chew 30 times a meal and eat for half an hour a meal" has multiple effects of strengthening brain, losing weight, beautifying face and preventing cancer.
Vegetarian-
The original meaning is "basically vegetarian", rather than not eating meat at all, which is also the prototype of eating determined by the structure of human digestive system. Vegetarianism is the core measure to prevent and treat civilized diseases.
Eat early.
Is that three meals need to be early. Breakfast is the "intelligence switch" of the day; Eating early for dinner can prevent more than ten diseases.
Light food.
Including less salt, less oil, less sugar and so on. A word "light" can solve it.
Cold food-
Eating food with high temperature is harmful to esophageal health. Low temperature can prolong life, and cold food can enhance the function of digestive tract.
Fresh food-
Most foods are fresh, and many "living nutrients" can be maintained. Advocate "fresh food, fresh cooking" and "no leftovers".
Clean food-
"Clean" includes no dust, no bacteria and viruses, and no pollutants.
Raw food-
Not everything is raw, but "raw food is suitable for raw food as much as possible".
Order-
Eating regularly and quantitatively to form a dynamic stereotype for a long time is the requirement of human biological clock.
Snacks-
In the 265438+20th century, five or six meals a day are appropriate, and snacks other than three meals (morning 10, afternoon 16, around 20 pm) are called "snacks", which have multiple functions. It is different from the usual snacks, and there is no concept of timing and quantification, which leads to the contradiction with dinner.
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Happy food:
Good pre-meal mood is an important measure for children to increase their appetite. Whether you are happy when eating is also the key to determining whether your child is happy when eating; Don't always force the child to eat, or scold him when eating, otherwise he will find eating a hassle.
Gourmet:
Cooking skills should be reviewed: after adding non-staple food, it is necessary to change the style and taste more, so that children have a novel feeling about food every day. Mothers with poor skills might as well buy more baby recipes and study them at home.
Cooking:
Involve children in the production process: You can let children spread jam and add salt by themselves, because they have a sense of participation and like their own food. For example, let the children help clean the table, serve soup and mix seasonings before meals, or introduce that the dishes to be served are cooked by people they like, how nutritious and delicious.
Separate food:
Adults sometimes have a bad appetite because of the emotional climate. If the child is not hungry by the time of eating, don't insist on letting him eat. Instead, let your child try again every once in a while: if your child hates a certain food, it may only be temporary, you can try to make him eat it again every once in a while.
Substitution:
Learn the principle of substitution: Although there are different kinds of food, the nutrients can be substituted. If you really don't like certain foods, try to find alternative foods.
Managing food:
Avoid children eating alone. Without the discipline and guidance of parents, they will generally pick and choose, eat what they think is delicious, and other dishes will not be interested in re-nutrition; Or eat a little, play for a while, and some simply pour out some food and lie about eating it.
The same food:
It is a habit to let the whole family eat together at the dinner table when it is time to eat, and it is stipulated that children must finish their meals by themselves. If the child hasn't finished eating, don't give him snacks even if he is hungry in the future. Over time, children will develop the habit of eating together regularly and quantitatively.
Gift food:
Be more tolerant of children's childish behavior at the dinner table. Children are children after all. To know the real needs of children and understand their behavioral ability, we must never use skipping meals as a bargaining chip with parents. Of course, adults should always give him good and proper dining etiquette and manners, because children often follow your example.
Snacks:
There are too many snacks. If the child has been eating snacks, it is natural that he can't eat it when he eats. Especially junk food, try not to give it to avoid putting the cart before the horse and eating dinner. "It is better to teach by example than by words", and children have strong imitation ability. If adults' own eating habits are abnormal, or they often eat snacks casually, there is naturally no reason to ask children to follow the habit of regular eating.