Eat well in the morning, eat well at noon, eat less at night, eat something not too greasy, eat something nutritious,
Eat on time according to quality, eat more vegetables, fruits and high-protein foods, and eat less fried foods with high fat content.
Want to be healthy, "three more and four less" are inseparable:
Exercise more; Eat more fruits and vegetables; Eat more fish.
Eat less salt; Eat less fat; Eat less sugar.
Eat more healthy food.
Eating Chromatogram Red, Yellow, Green, White and Black In the increasingly tense modern life, what is a healthy lifestyle? Referring to foreign experience and combining the characteristics of China, the four cornerstones of health can be summarized as follows: reasonable diet: one, two, three, four, five, red, yellow, green, white and black. "One" means that drinking a bag of milk every day can effectively improve the generally low dietary calcium intake in China. "2" refers to the intake of 250-350 grams of carbohydrates every day, that is, neither sweet nor salty; Three or four meals (referring to a small amount of meals); Seventy or eighty percent full. "Five" means eating 500 grams of vegetables and fruits every day, which is very important for preventing hypertension and tumors. "Red" means drinking 50- 100 ml of red wine every day and eating 1-2 tomatoes every day. "Yellow" refers to yellow vegetables, such as carrots, sweet potatoes and pumpkins, which can enhance immunity for children and adults. "
Balanced nutrition, eat more brightly colored fruits and vegetables (such as black and purple). ), and choose the food that suits you according to different physique, but generally speaking, eat less greasy things that get angry, maintain a low-sodium diet, and develop good eating habits.
Twenty years ago, the US Department of Agriculture began to establish a daily food pyramid based on the "American Dietary Guide". At the beginning of this year, a new version of the food pyramid was launched, which corrected some omissions in the past. It is reported that better suggestions are made on what to eat. The pyramid of healthy eating is based on daily exercise and weight control, because these two factors are very important for people to stay healthy. Very important. They also affect what people eat and how they eat, and how the food people eat affects their own health. From the base of the pyramid of healthy diet, it includes: whole wheat food (in most diets) The human body needs carbohydrates to provide energy, and the most suitable carbohydrate source is whole wheat, such as oatmeal, coarse bread and brown rice (that is, brown rice). They contain bran and germ. And starch rich in energy. It takes a longer time for the human body to digest whole wheat than to digest direct carbohydrates such as white bread, which will keep the blood sugar and insulin in a reasonable level and will soon drop. Good control of blood sugar and insulin levels can reduce human hunger and prevent the occurrence of type II diabetes. Vegetable oil. Americans get 65,438+0/3 daily calories from fat on average, so it makes sense to put them in the lower part of the pyramid. Note that vegetable oil is specifically mentioned here, not all kinds of fats. Healthy unsaturated fats come from olives, soybeans, corn, sunflowers, peanuts and other vegetable oils, as well as fatty fish such as salmon. These healthy fats can not only improve human cholesterol levels, but also effectively prevent potential sudden cardiac death and myocardial infarction. Vegetables (in large quantities) and fruits (2 to 3 per day) prevent various cancers; Lowering blood pressure; Relieve intestinal diseases called diverticulitis; Prevention and treatment of cataract and glaucoma, these two eye diseases are the main causes of blindness in the elderly over 65 years old. Fish, poultry and eggs (0-2 times a day) are the main sources of protein. A large number of studies show that eating fish can reduce the risk of heart disease. Muscle and turkey are low in saturated fat, and they are also very good sources of protein. Eggs have long been demonized as food because of their relatively high cholesterol content. Eggs are a very good breakfast, much better than fried sweet bagels or flour bagels. Nuts and shelled beans (65438+ 0 to 3 times a day) are the most suitable sources of plant protein, plant fiber, vitamins and minerals. Shelled beans include black beans, broad beans, edamame and other dry goods. Many nuts are rich in healthy fat, such as almonds, walnuts, small walnuts, peanuts, hazelnuts, pine nuts and so on. It can directly indicate whether food is good for the heart. Calcium is used in dairy products (65438+ 0 to 2 times a day). In order to prevent osteoporosis, calcium and vitamin D are needed. Dairy products are a traditional source of calcium for Americans. Besides foods containing saturated fat, such as milk and cheese, there are other healthy ways to get calcium. Three cups of whole milk is equivalent to the saturated fat contained in thirteen cooked bacon. If you like dairy products, you can stick to skim or low-fat products. If you don't like dairy products, replacing calcium food is the guarantee to ensure the daily calcium demand of human body. Red meat and cream (use carefully): These foods are placed at the top of the pyramid of healthy eating because they are rich in saturated fat. If you eat red meat every day, such as beef and mutton, can you try fish or chicken several times a week to improve your cholesterol level? Similarly, can you switch from cream to olive oil, rice, white bread, potatoes, pasta and desserts (be careful): Why are all American staple foods placed at the top of the pyramid of healthy eating? Because they can cause blood sugar to rise rapidly, leading to weight gain, diabetes, heart disease and other chronic diseases. Whole wheat carbohydrates can stabilize human blood sugar, at least increase slowly without exceeding the normal level of human body, so that human body can deal with excess blood sugar. Multivitamins: Daily multivitamins and mineral supplements are the nutritional reserves of the human body. Sometimes the food we eat every day can't provide all the nutrients the human body needs. At this time, can multivitamins fill the nutritional gap of even the most cautious diners? Please choose genuine multivitamins. Alcohol (moderate): Drinking a little alcohol every day can reduce the risk of heart disease. Moderation is very important, and alcohol is a double-edged sword. Disadvantages and advantages coexist. For men, the balance point is to drink 1 to 2 cups a day, not draft beer cups. For women, one glass a day is enough. The pyramid of healthy eating summarizes the best dietary information today. It's not a castle in the air, it's still the same. With the development of the times, the research is more and more in-depth and diversified. The pyramid of healthy eating will reflect the latest and most important research results with the times. Ten most suitable dietary collocation methods: Pay attention to collocation at the dinner table, and whether the correct collocation can make us get more nutrition. Improper collocation will not only make food lose nutrition, but even harm the body. The function of fish+tofu: it tastes delicious and supplements calcium, which can prevent many bone diseases, such as rickets and osteoporosis in children. Principle: Tofu contains a lot of calcium, if eaten alone. Its absorption rate is a little low, but eating it with fish rich in vitamin D can better exert the absorption and utilization of calcium. Pig liver and spinach can prevent anemia. Principle: Pig liver is rich in folic acid, vitamin B 12, iron and other hematopoietic raw materials, and spinach also contains a little more folic acid and iron, which complement each other when eaten together. Mutton+ginger can replenish deficiency in winter. It can be used for treating cold pain in back limbs and rheumatic pain. Principle: Mutton can replenish qi and blood, warm kidney and strengthen yang, and ginger can relieve pain, dispel wind and remove dampness. Eating ginger together can not only remove fishy smell, but also help warm mutton and dispel cold. Chicken and chestnut have the function of enriching blood and strengthening the body for people with anemia. Principle: Chicken is the product of hemopoiesis and deficiency, and chestnuts focus on strengthening the spleen. Chestnut roast chicken is not only delicious. Especially, it is better for old hens to burn chestnuts. Duck+yam has the function of nourishing yin and moistening lung, which is suitable for people with weak constitution. Principle: Duck meat can nourish yin and has the effect of clearing away heat and relieving cough. Yam has a stronger nourishing effect, and eating it with duck meat can eliminate greasy. At the same time, it can supplement lung lean meat and garlic, which can promote blood circulation, eliminate physical fatigue and enhance physical fitness. Principle: Lean meat contains vitamin B65433. It can not only enhance the precipitation of vitamin B 1, prolong the residence time of vitamin B 1 in human body, but also promote blood circulation, eliminate physical fatigue as soon as possible and enhance physical fitness. Egg+lily function: nourishing yin and moistening dryness, clearing heart and calming nerves. Principle: Lily can clear phlegm fire, tonify deficiency, clear heat from egg yolk, nourish yin and replenish blood. Can eating together better clear the heart? Anti-aging. Principle: Sesame can improve blood circulation, promote metabolism and lower cholesterol. Kelp is rich in iodine and calcium, which can purify blood and promote the synthesis of thyroxine. Eating together has better cosmetic and anti-aging effects. Tofu+radish function: beneficial to digestion. Principle: Tofu is rich in plant protein, and people with weak spleen and stomach will cause indigestion if they eat more. Radish has a strong digestive function. Cooked together, the nutrition of tofu can be absorbed in large quantities. Red wine+peanut function: beneficial to heart principle: red wine contains aspirin, and peanut contains beneficial compound Pak Lei alcohol, which can prevent thrombosis and ensure smooth cardiovascular system.
1, try to eat raw green vegetables, such as carrots, Chinese cabbage, cucumbers, green peppers, cauliflower, etc. They are very fragrant because they can taste the original flavor of vegetables. The shorter the heating time, the lower the temperature.
2, even the skin should be eaten, sweet potatoes, potatoes, bananas should be eaten, even watermelon skin should be eaten, eat whole foods.
Eat only raw vegetables and fruits for breakfast.
4. Eat as little as possible for dinner, and never eat supper.
Don't eat food below room temperature, such as food just taken out of the refrigerator, and cold drinks such as ice water, ice cream and ice cream.
6. Don't heat food in the microwave oven. Microwave-heated food will make you feel full, but you have no strength.
7. Eat fruit half an hour or three hours after a meal. Don't eat fruit immediately after a meal, which is both wasteful and leads to indigestion.
8. Eat without saying anything, chew slowly, concentrate on eating, eat with pleasure and gratitude, keep a positive and kind mind, and always want to help and benefit others. Protecting the environment and reducing electromagnetic radiation and industrial pollutants will also protect our food.
Don't eat spicy food
Coarse grains flour and rice should be eaten reasonably, as should meat, vegetables and fruits. The ups and downs of food, the warmth and coldness of food should also be poked. You can't just eat the same food, but also ration it on time, and you can't eat too much.
It is better to eat more green vegetables and less pork, beef, fish and shrimp, and exercise after dinner at night.