How to reach the health index and eat health?

1. What is a health index? Health index is called body mass index, which is a figure obtained by dividing weight and kilograms by the square of height and meters. It is a widely used international standard to measure the degree of obesity and health. 1, formula for calculating body mass index (BMI) = weight (kg)÷ height 2 (m) 2, adult BMI value is too light: lower than 18.5 normal: 18.5-23.9 Overweight: 24-27 Obesity: 28. For example, a Mediterranean diet can reduce Alzheimer's disease and Parkinson's disease, while a lack of vitamin D can cause pain. 1, Nutrition Principles: Improving Happiness Walsh formulated three key dietary principles to improve mental health and happiness. (1) The main colorful fruits and vegetables should be included in the diet. (2) Some fish should be included in the diet, especially those rich in polyunsaturated fatty acids, such as salmon. (3) Avoid eating too many calories in the diet. There are two kinds of recipes that have been confirmed by a large number of mental health studies: pesco- vegetarian diet: fruits, vegetables, nuts, grains, beans, eggs, dairy products and fish (but not other meats)-this diet has been used to prevent some psychopathology, improve academic performance and reduce age-related cognitive decline. Mediterranean diet: It is generally believed that this diet emphasizes rich plant foods, beans, refined grains and fish, eating fruit desserts, cooking with olive oil, and including appropriate dairy products, wine and some other meats-this diet has been found to reduce the incidence of Alzheimer's disease and Parkinson's disease. The similarity between the above two recipes is that they both emphasize fish, vegetables and fruits, and a small amount of meat. Although these diet recipes have been confirmed by some studies, they may not be the only ones that can improve mental health. 2. Increasing nutritional supplements More and more studies show that the lack of some supplements can lead to mental health problems. Fish and fish oil can provide polyunsaturated fatty acids which are essential for nerve function. Polyunsaturated fatty acids also have anti-inflammatory and protective functions. Some studies have also confirmed that reducing the use of polyunsaturated fatty acids will lead to severe schizophrenia and emotional disorders, such as pain and bipolar disorder. How to reach the health index? 2. Change the order of eating. Usually, the order of dinner seems to be fixed: first, give some sweet drinks to women or children, while adults are big fish, big meat and wine, then serve them when they are half full, then staple food, soup, and finally dessert and fruit. It is often more meat and less vegetables. That doesn't seem to be the case. The guests feel too stingy and lose face. We have long been used to this order of eating, and no one cares about this problem. In fact, it is the least scientific and nutritious, and it is also one of the main causes of obesity. Expert suggestion: Then we might as well refuse to drink sweet drinks and reduce the excessive intake of sugar. First eat a fresh fruit rich in dietary fiber and various vitamins and minerals, then drink a small bowl of light appetizing soup, then serve vegetables, which is half full at this time, and finally serve staple food and fish, and then drink a little wine. In this way, your fat content will be reduced, and you are unlikely to eat too much fish and meat. At the same time, it can ensure enough dietary fiber, delay the digestion of staple food and fat, easily avoid the trouble of obesity, and also help avoid the trouble of hyperlipidemia and hyperglycemia. Second, healthy vegetables replace animal food. Many times, we don't like to eat those animal foods, such as big fish and big meat, but because of face, we think that more vegetables and less meat will make people laugh. Many people have begun to pay attention to their health. They are tired of eating foods with high fat and calories. We might as well have a nutritious and delicious meal this year 1 1 month. Expert advice: Fungi-Hericium erinaceus, Lentinus edodes, Flammulina velutipes, Tremella, Auricularia auricula, Tricholoma matsutake, Dictyophora, etc. It is not only delicious, but also rich in protein and vitamins, which helps to prevent cardiovascular diseases and improve immunity. Seaweed-kelp, laver, Undaria pinnatifida, etc. It is the only organic plant that is not polluted by pesticides and chemical air. They are rich in nutrition, can help to eliminate toxins and carcinogens in food, help to lower cholesterol and blood sugar, adjust acid-base balance, and have the effect of losing weight and beautifying. They are indispensable delicious and nutritious dishes in festivals. Other vegetables-laver flower, burdock, aloe, cactus, begonia purpurea, etc. There may not be many people in the north, but it is really a vegetable with very good nutritional value and health care function. Third, healthy drinks replace traditional drinks. Every holiday, supermarkets are promoting all kinds of sweet drinks. As everyone knows, these things are very unhealthy, have no nutritional value, and have extremely high energy. Too much pigment will have an impact on children's intelligence and behavior, not to mention the elderly. Expert advice: Try some healthy and fashionable drinks, such as various teas, especially rose tea, chrysanthemum tea and osmanthus tea. It not only tastes delicious, but also looks beautiful, which is helpful to relieve greasy skin, control weight and reduce blood fat. Children and the elderly like sweet drinks. You can make some fresh juice, add some honey, taste good, and add a lot of vitamins and minerals. If you must drink some wine, you can drink less in moderation, or suggest choosing some red wine, which has a good effect on protecting the cardiovascular system, but don't overdo it. Four, colorful beans instead of exquisite snacks usually eat out, staple food often order some exquisite snacks, fried food, such as shortbread, fried pumpkin pie, jiaozi, fried rice, cakes and so on. These foods are very high in calories, and they are too sweet to digest. Adding these high-calorie foods after eating a lot of fat and salt will undoubtedly increase the heavy burden on your body and bring the danger of getting fat. Expert advice: Many people like coarse grains very much. You might as well eat some coarse grains and various peas, such as oats, black beans and red beans. Purple rice, corn, and other materials are made into delicious and beautiful eight-treasure porridge, which is delicious and suitable for nourishing in autumn. Rich in B vitamins, trace elements and cellulose, it is very beneficial to friends, the elderly and children who are afraid of obesity. 5. Healthy snacks instead of fried foods Every time I go to the supermarket, I believe most people will go to the snack area. What kind of potato chips, chocolate, puffed food, biscuits, exquisite snacks, candy, etc. It has become a must-have food for everyone every time. But these foods are high in sugar and calories, and many of them are rich in trans fatty acids, which are extremely harmful to the body. It may lead to weight gain this holiday and bring a heavy burden to the digestive system. Expert advice: We might as well choose some snacks with low calorie, high fiber and relatively balanced nutrition. Such as fresh fruit, seaweed, dried mushrooms, iron broad beans, yogurt, a small amount of nuts and so on. , rich in nutrition, reducing the risk of harm to health. What foods are harmful to health 1. Broth is rich in purine, which is the distribution center of all kinds of lean meat and chemical feed toxins. Excessive consumption is the chief culprit of all kinds of acute and chronic pain, the most direct cause of arteriosclerosis, and the largest processing factory for all kinds of stones. But it is also the highest calorie food. Proper consumption can benefit qi, nourish yin and strengthen yang. Second, egg Chinese medicine believes that egg yolk is flat and sweet, and it supplements the spleen and stomach. Egg white is cold and sweet, moistening the lungs and detoxifying. Excessive amount can easily block capillaries, leading to blindness, deafness and kidney disease. Proper amount can enrich blood, improve intelligence, soothe the nerves and moisten dryness. Fourth, tea. Cold and bitterness are the best bane of protein, fat, sugar, calcium and iron. If the daily consumption is less than 10g, it can clear away heat and toxic materials, refresh the brain and improve eyesight, and promote fluid production to relieve boredom. Five, white wine. Hot, sweet and bitter, heart meridian, heart meridian and stomach meridian. Excessive drinking is the biggest killer of the liver, and it is good at consuming blood and hurting the stomach, destroying the periosteum and muscle nerves, and inducing urinary calculi. Appropriate amount can promote blood circulation and dredge collaterals, and inhibit bitter cold. Sixth, pepper. Excessive dryness and ulcer of gastric mucosa disturb digestive function. Proper amount can relieve sweating and dampness, and help the secretion of digestive juice. Fourth, vinegar is a strongly acidic food containing about 6% acetic acid, and its nutrition is mainly starch. Epithelial tissue is excessively corroded, softening bones. Appropriate amount can remove fishy fibers, sterilize and strengthen the liver. Eight, soy sauce. Black salt water containing bean protein. Overdose causes gastrointestinal diseases. Appropriate amount can soften blood vessels and prevent tumor growth. 5. Excessive fritters are the main accomplices of encephalopathy and liver disease. A small amount can enrich blood and strengthen bones.