1, misunderstanding of daily diet
One: salty food contains no sodium.
Correct: Even foods without salty taste contain sodium.
Nutrition tip: Although salt contains a lot of sodium chloride, it does not mean that sodium ions only exist in salt. There are many other forms of sodium ions. For example, blood contains a lot of sodium ions, so all animal foods contain sodium. In addition, processed food also contains a lot of sodium, so even if it tastes salty, it will absorb sodium.
Two: Fruit is definitely more delicious than vegetables.
Correct: Vegetables are better than fruits.
Nutrition tip: Many people think that fruit is rich in juice and delicious, and its nutrition is definitely better than vegetarian dishes. What's more, fruits are directly used instead of vegetables. In fact, on the contrary, vitamins and minerals in vegetables are richer and more diverse than fruits.
Three: There will be less fat in lean meat.
Correct: Lean meat also contains a lot of fat.
Nutrition Tips: The lean pork we eat most often has a fat content of 25-30%, ranking first among all kinds of meat. The fat content of chicken is relatively low, and the fat content of beef is generally below 10%. However, the fat content of beef used in our shabu-shabu is higher than that of pork, even if it is only a few spots of fat.
Four: Eating more vegetable oil is more beneficial to health.
Correct: People with high vegetable oil intake have a higher incidence of cancer.
Nutrition Tips: Although the incidence of cardiovascular disease in people with high vegetable oil intake is indeed lower than that in people with high animal fat intake, relatively speaking, people with high vegetable oil intake have higher cancer incidence. If you eat more vegetable oil, you might as well eat more antioxidant foods such as vitamin E.
Five: Only chicken, duck and fish contain high-quality protein.
Correct: All kinds of beans and oily seeds such as peanuts and sunflower seeds are also rich in protein.
Nutrition Tips: Undeniably, all kinds of meat products are rich in protein, which is delicious and easy to be digested and absorbed by human body. However, meat food has a high cholesterol content, and excessive consumption is not good for your health. And beans and oily seeds such as peanuts and sunflower seeds also contain high-quality protein, which is more beneficial to health.
Six: Only advanced nutritional varieties contain a variety of amino acids.
Correct: Amino acids can also be easily obtained from ordinary foods.
Nutrition Tips: In most people's minds, amino acid is a mysterious nutrient element, which only exists in advanced nutrition. In fact, amino acids are only the building blocks of protein. As long as they can digest healthy people in protein, they can get the amino acids they need from ordinary food.
Seven: Pure natural food must be harmless to the body.
Correct: Pure natural food industry may be harmful to health.
Nutrition Tips: According to research, many pure natural foods contain harmful substances. For example, raw beans contain hemolytic substances, germinated potatoes contain toxins, and some fish contain substances that may cause poisoning, such as amines.
Eight: Food with additives must be harmful.
Correct: Food with additives is also safe as long as it is used in moderation.
Nutrition Tips: As long as the types and dosage of additives are used according to national standards, the harm of food additives to the body is minimal.
Nine: Drinking pure water is more beneficial to your health.
Correct: Healthy people often drink pure water, which leads to the lack of some minerals.
Nutrition Tips: Under the advertising effect, people always have a misunderstanding that pure water is more conducive to health. In fact, water is an important channel for people to obtain a variety of trace elements. Water containing some trace elements or compounds is more beneficial to the needs of the body. Drinking pure water for a long time will cause the lack of trace elements in the body!
Ten: Foreign fast food can also meet the nutritional needs.
Correct: Foreign fast food is bad for your health.
Nutrition Tips: Foreign fast food is a high-calorie and high-fat food with little green leafy vegetables and a lack of dietary fiber. Regular consumption will not only destroy the curve of the body, but also bring about nutritional imbalance.
2. Healthy eating habits
Eating posture must be correct, sitting posture should be correct when eating, and don't press the stomach, so that food can quickly enter the stomach from the esophagus; The interval should be moderate, usually 4-6 hours between meals; Try not to eat when you are extremely hungry, because you have a big appetite when you are hungry, and it is easy to eat a lot at once, leading to obesity; Don't eat too much, for example, eat your favorite food first. Emotional satisfaction will make you feel full faster, thus avoiding overeating; Chew slowly. Chewing slowly helps digestion.
Don't use your head after eating. After a meal, stomach digestion needs to concentrate blood. Listening to light music is the best way to rest. If you use your brain after eating, blood will flow to your head, and there will be less blood in your stomach and intestines, which will easily affect digestion; Dinner should not be excessive, eat some simple and digestible food for dinner, and strictly control excessive consumption. This is necessary for weight control and weight loss; Don't say anything unrelated to eating while eating. If we discuss complicated or disappointing issues, it will affect people's appetite. Pay attention to nutrition balance, pay attention to nutrition collocation for three meals a day, and avoid duplication; Ensure that you eat a good breakfast, but don't eat a good breakfast. The lowest blood sugar in the human body is insufficient, and people can't study and work energetically; It is advisable to eat hot food for breakfast. In the morning, it is time for autonomic nerve and parasympathetic nerve to turn to sympathetic nerve. Hot food can raise body temperature, promote transformation and stimulate appetite.
Have some tea after dinner. Tannic acid, the main component of tea, has the function of sterilization and disinfection, and its plant saponin can clean the leftovers in the mouth. Moderate exercise after meals can improve cell vitality, reduce fat accumulation and prevent obesity; It is not advisable to eat cold drinks at night, and the water metabolism of the human body is not active at night. If you eat cold drinks after 7 o'clock in the evening, it will accumulate in the body due to slow water metabolism and lower your body temperature, so it is not appropriate to eliminate fatigue.
Dinner should be moderate, dinner should be moderate, and breakfast will have an appetite the next day; Don't eat before going to bed. If you eat before going to bed, your stomach won't get enough rest, which will easily lead to stomach problems and affect your sleep, but it is ok to drink a cup of hot milk before going to bed. Don't eat dessert after eating greasy things. Eat dessert after eating greasy things. Human adipose tissue absorbs excess glucose and starch, which will make people fat; Drink coffee or tea after eating greasy food. Tea and coffee contain caffeine, which can stimulate autonomic nerve activity and promote fat metabolism.
The taste is more innovative, which can increase appetite and help to supplement various nutrients needed by the human body; Salt should not be too much, and excessive salt intake can easily lead to hypertension; Eat more dark vegetables, which are richer in carotene, vitamin B2, magnesium, iron and other nutrients than light vegetables; Children's recipes should not be the same as those of adults. Children's recipes should be comprehensive in nutrition, and special attention should be paid to supplementing nutrients beneficial to the body.
Don't be picky about food and partial eclipse, which will make the nutrition unbalanced; Don't eat vegetable oil for a long time, peanut oil and corn oil are easy to be mixed with strong carcinogen aflatoxin, and erucic acid in rapeseed oil is not conducive to the health of patients with hypertension and heart disease. The correct way is 1 part vegetable oil with 0.7 part animal oil; Don't be afraid to eat vegetable residue. Cellulose can promote large intestine peristalsis, eliminate harmful substances and prevent intestinal cancer. Vegetables have dregs, as long as they are not too tough, they should be swallowed.
Listen to elegant music while eating. Elegant music can improve parasympathetic function and promote digestion and absorption, but it is not suitable for listening to jumping, turbulent and fast-paced music. Always change your diet, eat the same thing and eat the same way every day. Over time, nutrition will be unbalanced, and attention should be paid to diversification; It is not advisable to eat while watching TV (or reading newspapers). Reading newspapers and watching TV can easily lead to eating too long and eating too much unconsciously. At the same time, it is distracting and can't taste the taste of food well; Eat with a broad mind. Anger, nervousness, sadness and anxiety will weaken digestion and absorption function and affect taste.
* * * Eating is not as good as eating alone, and one person can easily cause nutritional imbalance. Many people have a variety of foods, and it is easy to get a nutritional balance by eating a little of each; Calcium is best taken with vinegar, which can ionize mustard and be easily absorbed by the human body. It is best to cook fish and bones with vinegar; Be sure to eat fiber food once a day. Excess fat and protein ingested by human body will react with Escherichia coli and become harmful corruption. Fibers can surround them and excrete them; Eat something before drinking, drink on an empty stomach, the burden on the liver is heavy, vitamin B clusters and amino acids are insufficient, and the liver is easy to accumulate fat. Eating something and drinking some water before drinking can also prevent drunkenness.
People with physical weakness can eat more meat, because protein has more meat, which can enhance physical fitness; Try to eat hard food. Eating hard food can effectively exercise gums and palatal muscles, and also promote digestion and secretion. Try to avoid noise, strong noise will make people nervous, gastrointestinal function attenuation, in the long run, appetite decline, gastric ulcer; Don't eat standing up. Active sympathetic nerve can inhibit the normal function of gastrointestinal tract, and it is also the inducement of gastroptosis, gastric dilatation and chronic gastritis.
Do not eat hot food, often eat hot food, esophagus and stomach are very fragile; Eat at your own speed, don't eat with others at others' speed, only by going your own way can the digestive function fully play its role; Don't eat too much seasoning. A survey in the United States shows that natural condiments such as pepper, cinnamon, clove and fennel have certain mutagenicity and toxicity. Eating more will lead to abnormal cells in human body, resulting in dry mouth, sore throat, listlessness, insomnia and other side effects. It can also induce diseases such as hypertension and gastroenteritis.