The past is: the beginning of life, driven by sex, the beginning of life, but often lacking.
When you open your eyes, you eat every meal, chase prey everywhere, run 8 to 10 kilometers every day on average, and often go hungry.
If you want to survive, you must be linked to sports. The survival of modern people has nothing to do with sports. As long as they have money, they can buy all kinds of food without going hunting.
People go from not having enough to not having enough, and it takes decades to eat and wear warm clothes. The exercise and metabolic functions carried by the original genes simply can't accommodate those extra energy. Various enzymes and biochemical reactions in the body have processed so much information for tens of thousands of years and suddenly increased several times, which is beyond processing. The evolution of genes can't keep up with the rapid development of material life, leading to energy metabolism diseases. Other people's work is too much, I can't catch it, and my body is on strike.
In order to prevent chronic diseases related to diet, China residents should reduce their intake of red meat and industrial processed meat products, because a healthy eating pattern includes not only eating as many vegetables, fruits, whole grains (whole grains), low-fat dairy products, nuts and seafood as possible, but also eating as little red meat and processed meat products as possible, as well as sugary drinks and fine carbohydrates. And you can't eat more, balance and match, and the food is diverse but not excessive. Seven or eight minutes full is just right.
Especially with the growth of age, the basal metabolism is getting lower and lower, so you have to eat a few mouthfuls less every meal, walk a few more steps every day and exercise more to avoid getting fat.
After the age of 40, if you keep a slim figure and a delicate face, you must be a self-disciplined person and give a good impression. After all, this is a society that looks at faces.
The current research shows that the dietary pattern of eating more plants and less animal foods-that is, rich in fruits, vegetables, whole grains, beans, nuts and seeds, and reducing the intake of red meat and processed meat-is not only more beneficial to health, but also less harmful to the environment. At present, many countries have dietary guidelines for residents, including Denmark, the Netherlands, Australia, Sweden and Brazil. , all contain issues related to the sustainable development of food.
With the rapid economic development in China, people's living standards have been greatly improved. Dietary habits began to gradually deviate from the traditional dietary pattern based on plant food, and the dietary structure was increasingly westernized. There are more and more animal foods and processed meat products in the diet, sugary drinks and fast food are more and more common, and the grain processing is more and more refined, and the whole grain is farther and farther away from the table, which leads to the decrease of dietary fiber content and the increase of saturated fatty acids and cholesterol content.
About half of adults suffer from one or more chronic diseases related to diet, including cardiovascular diseases, type 2 diabetes, overweight and obesity, which can be prevented. A great deal of evidence shows that a healthy diet and regular physical activities help people to stay healthy and reduce the risk of chronic diseases at all stages of their lives.
Follow the following five principles, which are simple and easy to remember and implement. Friends can establish a WeChat group, punch in for meals and exercise, don't stay up late, don't smoke, and try not to drink. These two are not good for your health. Extend your life with dignity, not by filling a tube after illness. Life density is also high, and the length is the best. Instead of drinking today, getting drunk today and relying on medicine to prolong life. People in their twenties and thirties do have bodies in their fifties and sixties. Poor quality of life.
One: 1. Follow a healthy eating pattern. The choice of all foods and drinks is very important. Choosing a healthy diet mode at an appropriate energy level is helpful to maintain a healthy weight, ensure adequate nutrition and reduce the risk of chronic diseases. Don't worry about the specific data of how many calories. Many people use a sodium calculator to calculate their daily calorie intake. In fact, everyone's basic metabolism is different and their consumption is different. Just have a reference according to the recommended amount of the meal tray. If you gain weight in a week or two, you will eat less and exercise more. Many people are full of data, and some are too anxious.
According to this ratio, a quarter of the staple food, whole grain potatoes accounted for half, and a quarter of protein's rich food, such as meat, eggs, fish, shrimp, aquatic tofu and so on. Don't eat red meat two or three times a week, white meat is more frequent, tofu is eaten every day, and large deep-sea fish are rich in heavy metals, so don't eat more, such as sharks and square head fish. Half of the plates are fruits and vegetables, among which there are more vegetables. Two or three cups of skim or low-fat dairy products a day, including 1%. Observe the change of weight and keep it within the appropriate range. The centimeter of height minus 105 is the kilogram. Convenient and easy to remember.
2. Pay attention to diversification, nutrient density and quantity. In order to meet the nutritional needs on the basis of energy restriction, we should choose diversified foods with high nutritional density from all food types to achieve the recommended intake. High density generally refers to natural food without artificial addition of sugar, salt, fat and so on. Foods with high nutritional density contain important vitamins and minerals, as well as dietary fiber and other natural substances that have a positive impact on health. Fortified foods and dietary supplements may also be useful. They can provide one or more nutrients that do not meet the recommended intake, especially for pregnant women, the elderly and people who exercise. After dietary investigation and dietary evaluation by registered dieticians, what is missing is what is needed.
3. Limit the energy supply of added sugar and saturated fatty acid, and reduce the sodium intake. Choose a diet low in sugar, saturated fatty acids and sodium. Reduce foods and drinks rich in these ingredients to make them conform to a healthy eating pattern. Sugar added in food is everywhere and must be controlled, including sugar in yogurt, drinks and snacks, even sugar in braised pork and stir-fried dishes, as well as salt and soy sauce. A few spoonfuls of salad dressing doubled the calories of vegetables, and yogurt and bottles also ate forty or fifty grams of white sugar. Have a drink, milk tea, sugar coffee. These are big pits. I thought I didn't eat anything, but I actually ate a lot.
4. Switch to healthier foods and drinks. Choose foods and drinks with high nutritional density among all kinds of foods to replace unhealthy choices. In order to make these changes easier to achieve and maintain, cultural differences and personal preferences should be considered. The suggestion of limiting the daily energy intake of saturated fatty acids to below 10% is based on the evidence that replacing saturated fatty acids with unsaturated fatty acids is related to reducing the risk of cardiovascular diseases. Hospital Research Institute (IOM) has not set the maximum allowable intake (UL) of saturated fatty acids. For most energy levels, if more than 10% of energy in food intake comes from added sugar and 10% comes from saturated fatty acids, it is not easy to achieve the goal of limiting energy.
Put less oil in cooking, and a boiled fish will weigh tens of grams. Eat less animal fat, palm oil and coconut oil of plants are also high in saturated fatty acids, so you can't eat more.
5. The whole people support the healthy eating mode. In the process of creating and supporting a healthy eating model, everyone in the family, school, workplace and even community can play a role nationwide. Frequent punching in the health WeChat group, mutual supervision and self-discipline can be free. It is not recommended to start drinking or increase drinking for any reason. The amount and energy of alcohol in various drinks are different, so the limit should be considered in the diet mode. About 50% of normal-weight adults and nearly three-quarters of overweight or obese people have at least one cardiovascular risk factor (such as hypertension, dyslipidemia, smoking or diabetes). Without healthy fat people, you have to control your weight all your life. Exercise for half an hour to an hour every day is good for your health. High-intensity evidence also proves that regular physical exercise can reduce the risk of premature death, coronary heart disease, stroke, hypertension, dyslipidemia, type 2 diabetes, breast cancer, colon cancer and metabolic syndrome; It can also reduce depression and prevent falls. People can exercise in various ways throughout the day, and choose their favorite sports for regular physical activities. It is never too late to start losing weight, and it is good.
You can't eat too much seafood. Too much protein will transform fat, too much sodium and heavy metal pollution.
Seafood, including fish and shellfish, receives special attention in dietary guidelines because there is evidence that it is beneficial to the health of the general population and pregnant and lactating women. For the general population, eating 225 grams of various seafood every week can provide 250 milligrams of EPA and DHA for the body every day, which can reduce the mortality of people with or without cardiovascular disease (CVD). Similarly, pregnant women or lactating women consume at least 225 grams of seafood every week, and the DHA provided can improve the health of newborns.
Heavy metal mercury exists in various seafood in the form of "methylmercury". Encourage the selection of seafood rich in EPA and DHA and low in methylmercury. Seafood rich in EPA and DHA but low in methylmercury includes: salmon (king salmon), anchovies, herring, shad, sardines, Pacific oysters, trout, Atlantic and Pacific mackerel (not king mackerel with a lot of methylmercury).