1, unhealthy eating habits
1. Eat more fiber and reduce calcium.
Excessive dietary fiber increases the speed of food passing through the intestine and reduces the absorption rate of calcium; The research shows that when the diet of two adults changes from refined bread with low fiber content to coarse bread with high fiber content, calcium (magnesium, zinc and phosphorus) is negatively balanced.
2. Eating too many meat and eggs leads to iron "getting out"
Now most children like to eat all kinds of meat, but they don't like vegetables and fruits. Parents also think that eating more meat, fish and eggs rich in iron and zinc doesn't matter. As a result, the child not only "jumped" in weight, but also suffered from iron deficiency anemia as soon as he was examined. Because most of the iron in lean meat, animal viscera and egg yolk is trivalent iron, it is not easy to be absorbed by the human body. Only in the presence of vitamin C and sour substances (rich in organic acids such as malic acid, tartaric acid and citric acid) can it be fully absorbed and utilized by the human body. Vegetables and fruits (such as kiwi fruit, lemon, fresh jujube, wild jujube, orange, strawberry and apple) are rich in vitamin C and sour substances. If you only eat lean meat, animal offal, egg yolk and other foods, but don't eat or eat less vegetables and fruits, the iron in these foods can't be absorbed and utilized by the human body, resulting in great waste of nutrition and iron deficiency anemia.
3. calcium and phosphorus imbalance "drives away" calcium
The imbalance of calcium and phosphorus ratio is the chief culprit leading to calcium deficiency at present. Under normal circumstances, the ratio of calcium and phosphorus in human body is 2∶ 1. However, in real life, people eat too much phosphorus-containing food, such as carbonated drinks, cola, coffee, hamburgers, pizza, wheat germ, animal liver, French fries and so on. However, the intake of phosphorus often exceeds calcium 10 times, making the ratio of calcium to phosphorus as high as 1: 60.
4. Drugs lead to nutrient loss
Most female friends who use birth control pills may not know that birth control pills will hinder the effects of vitamin B6, B 12, folic acid and vitamin C, and lutein in birth control pills will hinder the effects of vitamin B6 and the absorption of folic acid. Aspirin will triple the amount of vitamin C excreted from the body. A large amount of vitamin C supplementation will "drive away" folic acid in the body. Antiepileptic drugs can also hinder the absorption of folic acid. People who take antibiotics for a long time will lose vitamin B and vitamin K, which will affect gastrointestinal function. Cold medicine and analgesics can reduce the content of vitamin A in blood; Xanthine drugs and cholesterol-lowering drugs will affect the absorption of folic acid. Diuretics and laxatives taken by patients with hypertension and nephritis will lead to a large loss of calcium, potassium and vitamins in the body; People with gastric ulcer and hemorrhagic anemia and patients taking antacids and alkaline drugs will lead to a large loss of trace element iron.
5. Smoking, drinking and nutrition slip away quietly
Long-term smoking and drinking destroy the vitamins necessary to maintain good health. Smoking destroys vitamin C, a nutrient that can prevent cancer and heart disease. Smoking half a pack of cigarettes a day will destroy 25 ~ 100 mg of vitamin c in the body; Drink more than one cocktail every day, and enjoy the spirits at the cost of consuming vitamins B 1, B6 and folic acid. It is also quite common for alcoholics to lack vitamin B 1.
6.VitC effervescent, can I use it?
Miss Li, who works in the company, is very particular about nutrition. After every meal, she pours a large glass of vitamin C-rich drinks (such as Tang Guozhen or vitamin C effervescent tablets) with boiling water. But recently, I don't know why my gums always bleed when I brush my teeth, so she was scared and came to consult. It stands to reason that Guozhen or vitamin C effervescent tablets are rich in vitamin C, so why are there symptoms of gum bleeding? It turns out that vitamin C is water-soluble and unstable. Taking water above 80℃ will seriously destroy vitamin C, not to mention 100℃ boiled water. Use boiled water to make drinks rich in vitamin C, and there is little vitamin C left in the stomach. Therefore, warm water should be used instead of boiled water to make drinks rich in vitamin C.
7. Supplement calcium without magnesium, and regret after eating.
When people supplement calcium, they only pay attention to vitamin D, but they often don't know how to supplement magnesium. Like twin brothers, calcium and magnesium always appear in pairs, and the ratio of calcium and magnesium is 2: 1, which is most beneficial to the absorption and utilization of calcium. Therefore, when supplementing calcium, remember not to forget to supplement magnesium. Foods rich in magnesium include nuts (such as almonds, cashews and peanuts), soybeans, melon seeds (sunflower seeds and pumpkin seeds), cereals (especially rye, millet and barley) and seafood (tuna, salmon, mackerel, shrimp and lobster).
8. Big fish and big meat "eat" calcium
A high protein diet is the cause of osteoporosis. Someone has done such an experiment: A: Taking 80 grams of protein every day will lead to 37 mg of calcium loss; B: Taking 240 grams of protein every day and supplementing 1400 mg of calcium will lead to the loss of 137 mg of calcium. This shows that extra calcium supplementation can not prevent calcium loss caused by high protein. This is because excessive intake of acidic foods such as big fish and big meat can easily lead to acidic constitution. But the human body can't bear the drastic change of pH value in blood, so the body will neutralize it with two main alkaline substances-sodium and calcium. When the sodium in the body is used up, the calcium in the body will be activated, so excessive intake of big fish and meat without paying attention to the acid-base balance will lead to a large loss of calcium. This is also the reason why those rich people who often eat banquets (the dietary characteristics are: more meat, more wine, more oil and less food) often feel tired, dizzy and exhausted! The second is to catch up with the fashionable diseases of metabolic syndrome (hypertension, hyperlipidemia, diabetes, obesity, fatty liver, gout, etc.). ).
9. Don't drink too much carbonated drinks.
Nowadays, children like to drink drinks as water when eating, such as cola and juice drinks. The carbonic acid in these carbonated drinks will form insoluble calcium carbonate with calcium in the body, which will take away the calcium in the food you eat, leading to calcium loss and calcium deficiency symptoms.
10. Eggs are eaten in various ways and absorbed differently.
In terms of nutrient absorption and digestibility, boiled eggs are 100%, scrambled eggs are 97%, tender fried eggs are 98%, old fried eggs are 8 1. 1%, boiled eggs with milk are 92.5%, and raw eggs are 30% ~ 50%. From this point of view, boiled eggs are the best way to eat, but pay attention to chewing slowly, otherwise it will affect absorption and digestion. But for children and the elderly, steamed egg soup and egg drop soup are the most suitable, because both methods can decompose protein and are easy to digest and absorb.
1 1. Turn disadvantages into advantages and improve efficiency.
For example, vegetables containing more oxalic acid (spinach, amaranth, winter bamboo shoots, coriander and cauliflower) should be blanched with boiling water before frying to remove oxalic acid, avoid the combination of oxalic acid and calcium to form insoluble calcium oxalate, and improve the absorption and utilization rate of calcium; Phytic acid existing in soybean, wheat and grain hulls is easy to combine with calcium and zinc to form insoluble phytate. Germination, fermentation, soaking and other methods can be used to activate the activity of phytic acid decomposing enzyme to decompose phytic acid, thus improving the digestion and absorption rate of calcium and zinc in human body. In addition, because flour contains more phytic acid, it should be fermented as much as possible when making pasta. After flour fermentation, the activity of phytic acid decomposing enzyme is enhanced, which can decompose phytic acid in flour and promote the digestion and absorption of calcium and zinc in pasta.
12. Have a lot of knowledge about nutrition and catering.
For example, the dish "fried orange with oil" is made of liver as the main ingredient, cucumber as the auxiliary material and bell pepper as the auxiliary material. In contrast, persimmon pepper as an auxiliary material is much more scientific than cucumber! Because the liver is rich in trace elements of iron and zinc, there is more vitamin C in persimmon pepper than in cucumber. Vitamin C can promote the transformation of trivalent iron in the liver into divalent iron, which is beneficial to the body to better absorb iron and zinc! Another example is stewed fish with tofu. Tofu contains vitamin D and tofu is rich in calcium. Vitamin D can promote the absorption of calcium and greatly improve the utilization rate of calcium in tofu. In addition, the staple food pays attention to the collocation of cereals and beans, which can not only complement amino acids to the best, but also promote the absorption of calcium.
13. Should we have a light meal before going to bed?
Promote growth! A study shows that during sleep, the human body is constantly eliminating old bone tissue, and this process is the fastest at around 3 am. Therefore, adding a cup of yogurt before going to bed can supplement the calcium source in time to ensure that your calcium index is more stable at night.
14. The longer the bean sprouts, the better.
Aunt Zhang, a neighbor, likes to buy long bean sprouts. She thinks long bean sprouts are the most nutritious! Actually, it is not! After soybean germination, the free amino acids, total free amino acids and reduced vitamin C, which promoted the absorption of calcium, zinc and iron, increased significantly. In addition, phytase activity is increasing and phytic acid is continuously hydrolyzed during soybean germination, which leads to a downward trend of phytic acid, which is the main inhibitor of calcium, zinc and iron absorption, and is 40% lower than that in soybean or tofu, thus greatly improving the bioavailability of calcium, zinc and iron in germinated soybean. Bean sprouts with 3-4 days (about 4-5 cm long) have the best nutrition, and
15. It seems like a lot, but it is actually very few.
Milk has high calcium content and good absorption and utilization rate, and is recognized as an excellent natural calcium-supplemented food source all over the world. But drinking milk is very particular! It seems that you eat a lot of milk, but you can't really absorb much! Many people will have some discomfort after drinking milk or dairy products, such as farting, flatulence, abdominal cramps, diarrhea and so on. Recently, I learned from the International Dairy Congress that 70% of Asians do not absorb lactose, and 75 ~ 100% of China people are lactose intolerant, such as 69.4% in Beijing, 75.8% in Shanghai and 68.9% in Harbin.
16. Drinking milk for the elderly is not worth the candle.
Milk contains 5% lactose, which is decomposed into galactose under the action of lactase, which is easy to deposit on the lens of the elderly, resulting in decreased lens transparency and senile cataract. Old people can choose foods with high calcium content such as dried shrimps, dried shrimps, fish, shellfish, eggs, meat and bones, kelp and snails, celery, bean products, sesame seeds, red dates, black fungus, etc. Natural foods are the best.
17. Drink milk on an empty stomach
Some people like to drink a glass of milk for breakfast on an empty stomach in the morning, but this is not good. After a night of digestion and absorption, the gastrointestinal tract is almost empty. If you get up in the morning and drink milk on an empty stomach, the milk will be discharged along the empty gastrointestinal tract before it is fully absorbed by the body, resulting in a great waste of nutrition. Therefore, it is best to eat some biscuits, bread or bread rolls, steamed bread and other carbohydrates when drinking milk, and never drink milk on an empty stomach.
18. Can I eat milk and chocolate together?
Some people like to add chocolate to milk to get rid of the strange smell in milk. Actually, this is unscientific. Milk is rich in calcium and protein, while chocolate contains oxalic acid. Milk and chocolate are eaten together, and calcium in milk can easily make oxalic acid in chocolate form water-insoluble precipitate-calcium oxalate. People can't absorb it, and after a long time, they will have dry hair, loose bowels, calcium deficiency and slow growth. So the time to drink milk and eat chocolate should be separated.
19. Raw carrots are not absorbed.
It is common for some elderly women to give their children raw carrots. They say that this can not only grind teeth, but also supplement "vitamins", which is the most typical nutritional misunderstanding in our lives. It is unscientific to eat carrots raw. The digestibility of carotene was 10%, 30% and 90% when carrots were eaten raw, cooked with little oil and cooked with enough oil, respectively. It can be seen that the digestion and absorption rate of carotene in the body is directly proportional to the proportion of oil; Carrots cooked with edible oil have higher nutritional value than raw carrots.
20. "Skin" is very important, and it would be a pity to abandon it.
Eggplant, blueberry and grape skin contain a lot of polyphenols. Polyphenols are an antioxidant, which can prevent free radical oxidation and delay aging. It's a pity to eat without skin! In addition, peeling tomatoes will make lycopene, a very important antioxidant in tomatoes, easily lose with the juice, which is not conducive to maintaining health.
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.