1. People who skip breakfast for a long time have bile changes, and bile concentrated cholesterol accumulates in the gallbladder to form gallstones, which is easy to suffer from myocardial infarction. Because the stomach is empty in the morning, more Japanese thromboproteins will be formed in the body, which can lead to thrombosis, myocardial infarction, metabolic disorder and obesity.
2. People who eat for a long time will affect the digestive function and easily cause digestive tract ulcers. People who often eat hot meals and drink hot water are prone to esophageal cancer and gastric cancer. People who often eat too fast and don't chew slowly are likely to cause gastritis and gastric ulcer.
People who often overeat are prone to indigestion. Induced hypertension, coronary heart disease, etc.
6. People with partial eclipse can easily lead to some kind of nutritional deficiency.
7. People who often eat too salty are prone to high blood pressure, which is harmful to the heart, liver and kidney.
8. People who like sweets are prone to cardiovascular diseases, obesity and diabetes.
9. People who eat dinner too late are prone to urinary calculi, coronary heart disease, intestinal cancer, obesity and so on.
Health has been a beautiful goal pursued by people since ancient times. There are many factors that affect human health. In recent years, the World Health Organization has assessed many factors affecting human health. The results show that genetic factors have the highest impact on human health, accounting for15%; The influence of dietary nutrition on human health is second only to genetic factors, which is 13%, higher than that of medical conditions, which is 8%. It is not difficult to see the importance of dietary nutrition to human health. Today, people's living standards have improved significantly. Most people have no worries about food and clothing, and the malnutrition situation has been greatly improved. However, this does not mean that people eat healthily. Because most people's diet structure is unreasonable and the nutrition supply is unbalanced, they can't maintain their health.
In order to keep healthy, different foods must be eaten together. Modern nutrition divides food into two categories: one is mainly to supply human body with heat, which we call staple food; The other is non-staple food, such as bean products and vegetables. There are many kinds of staple foods, and the types and quantities of amino acids, vitamins and inorganic salts are different. Therefore, we should not only use one kind of grain as the staple food, but also reasonably match coarse grains and flour and rice. Meat, eggs, milk, fish, seafood, beans and vegetables in non-staple food can provide rich protein, fatty acids, phospholipids, vitamins, calcium, phosphorus, magnesium, iodine and other important nutrients, which play a very important role in human health. There are many kinds of diets with different nutrients. Only by reasonably matching various foods can the human body obtain different nutrients to meet its needs.
To meet the needs of life activities.
At the same time, we should pay attention to the change of appetite brought by the season. Like summer, when it is hot and rainy, people tend to lose their appetite and their digestive ability is weakened. Most people are anorexic to fat and greasy food, so we should pay attention to the color, smell and taste of food, and try our best to arouse their appetite, so that the body can get comprehensive and sufficient nutrition.
Reasonable collocation is of course important, but we should also eat moderately and pay attention to the amount of food and the time of eating. First, the diet should be moderate. This means that people should not eat too much or too little, but should be just right and hungry. Being full is bad for your health, but eating too little is also bad for your health. Second, eat regularly. Eat three meals a day, sometimes. When the spleen and stomach adapt to this eating rule, they will be ready to digest food. At the same time, reasonable cooking makes the food delicious, does not increase appetite, and is beneficial to health.
Of course, a healthy diet is different for different occupations. For example, teachers and students in schools can be mental workers and use their brains more. Because the main component of the brain is lecithin, brain fatigue will lead to the loss of lecithin, while deep-sea fish and egg yolk are rich in lecithin. Therefore, it is recommended to eat 1-2 eggs a day to supplement nutrition, and eat marine fish once a week. You can also supplement foods rich in protein, sugar, calcium, iron, zinc and vitamins, such as poultry, milk, apples and bean products.
Therefore, only when all aspects of diet are prepared can health be carried out to the end.
Health has been a beautiful goal pursued by people since ancient times. There are many factors that affect human health. In recent years, the World Health Organization has assessed many factors affecting human health. The results show that genetic factors have the highest impact on human health, accounting for15%; The influence of dietary nutrition on human health is second only to genetic factors, which is 13%, higher than that of medical conditions, which is 8%. It is not difficult to see the importance of dietary nutrition to human health. Today, people's living standards have improved significantly. Most people have no worries about food and clothing, and the malnutrition situation has been greatly improved. However, this does not mean that people eat healthily. Because most people's diet structure is unreasonable and the nutrition supply is unbalanced, they can't maintain their health.
In order to keep healthy, different foods must be eaten together. Modern nutrition divides food into two categories: one is mainly to supply human body with heat, which we call staple food; The other is non-staple food, such as bean products and vegetables. There are many kinds of staple foods, and the types and quantities of amino acids, vitamins and inorganic salts are different. Therefore, we should not only use one kind of grain as the staple food, but also reasonably match coarse grains and flour and rice. Meat, eggs, milk, fish, seafood, beans and vegetables in non-staple food can provide rich protein, fatty acids, phospholipids, vitamins, calcium, phosphorus, magnesium, iodine and other important nutrients, which play a very important role in human health. There are many kinds of diets with different nutrients. Only by reasonably matching various foods can the human body obtain different nutrients to meet its needs.
To meet the needs of life activities.
At the same time, we should pay attention to the change of appetite brought by the season. Like summer, when it is hot and rainy, people tend to lose their appetite and their digestive ability is weakened. Most people are anorexic to fat and greasy food, so we should pay attention to the color, smell and taste of food, and try our best to arouse their appetite, so that the body can get comprehensive and sufficient nutrition.
Reasonable collocation is of course important, but we should also eat moderately and pay attention to the amount of food and the time of eating. First, the diet should be moderate. This means that people should not eat too much or too little, but should be just right and hungry. Being full is bad for your health, but eating too little is also bad for your health. Second, eat regularly. Eat three meals a day, sometimes. When the spleen and stomach adapt to this eating rule, they will be ready to digest food. At the same time, reasonable cooking makes the food delicious, does not increase appetite, and is beneficial to health.
Of course, a healthy diet is different for different occupations. For example, teachers and students in schools can be mental workers and use their brains more. Because the main component of the brain is lecithin, brain fatigue will lead to the loss of lecithin, while deep-sea fish and egg yolk are rich in lecithin. Therefore, it is recommended to eat 1-2 eggs a day to supplement nutrition, and eat marine fish once a week. You can also supplement foods rich in protein, sugar, calcium, iron, zinc and vitamins, such as poultry, milk, apples and bean products.
Therefore, only when all aspects of diet are prepared can health be carried out to the end.
Healthy eating pyramid
Bread is the pillar of life. After solving the problem of food and clothing, people pay more and more attention to the mystery hidden in various foods. In order to get more nutrition from daily diet or change their own health problems, people are increasingly picky and demanding about food, because every penny is very important to us and directly affects human health.
Twenty years ago, the United States Department of Agriculture began to build a daily food pyramid based on American dietary guidelines. 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 the builders of the pyramids include scientists, nutritionists, staff and consultants. According to the most scientific evidence and the relationship between food and health, experts from Harvard University School of Public Health have established a new pyramid of healthy eating. It fixes the basic loophole in the food pyramid of USDA and puts forward better suggestions 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. They also affect what people eat and how they eat, and how the food people eat affects their health. Looking up from the bottom of the pyramid of healthy eating, it includes:
Whole wheat food (in most diets)
The body needs carbohydrates to provide energy. The best source of carbohydrates is whole wheat, such as oatmeal, coarse bread and brown rice. They contain bran and germ, as well as energy-rich starch. It takes longer for the human body to digest whole wheat than direct carbohydrates such as white bread, which will keep blood sugar and insulin at a reasonable level and will soon drop. Controlling blood sugar and insulin levels can reduce human hunger and prevent the occurrence of type II diabetes.
Vegetable oil. Americans get 1/3 calories from fat every day 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 (2-3 times a day).
Eating more fruits and vegetables can effectively prevent heart disease and angina pectoris; Prevent all kinds of 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).
This is the main source 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 good sources of protein. Eggs have been demonized for a long time because of its high cholesterol content. In fact, eggs are a good breakfast, much better than doughnuts or flour doughnuts.
Nuts and beans with shells (65438+ 0 to 3 times a day).
Nuts and beans with shells are the best sources of plant protein, plant fiber, vitamins and minerals. Beans with shells include black beans, broad beans, edamame and other dry goods. Many nuts are rich in healthy fat. For example, almonds, walnuts, small walnuts, peanuts, hazelnuts and pine nuts can directly show that food is good for the heart.
Dairy products and calcium replacement (65438+ 0 to 2 times a day).
In order to prevent and treat osteoporosis, calcium and vitamin D are needed, and dairy products are the traditional source of calcium for Americans. Besides foods containing saturated fat, such as milk and cheese, there are other healthy ways to get calcium. For example, three cups of whole milk are equivalent to the saturated fat contained in thirteen cooked bacon. If you like dairy products, stick to skim or low-fat products. If you don't like dairy products, calcium substitute food is the guarantee to ensure the daily calcium demand of human body.
Red meat and cream (use with care):
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, trying fish or chicken several times a week can improve your cholesterol level. Similarly, you can switch from cream to olive oil.
Rice, white bread, potatoes, pasta and desserts (with caution):
Why are all these staple foods of Americans 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 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 multivitamin and mineral supplements are the nutritional reserves of the human body. The food we eat every day sometimes does not provide all the nutrients the human body needs every day. At this time, multivitamins can fill the nutritional gap, even for the most cautious diners. Please choose genuine multivitamins.
Alcohol (moderate amount):
Drinking a little wine every day can reduce the risk of heart disease. Moderate amount is very important. Alcohol is a double-edged sword, which has both disadvantages and advantages. 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 is not a castle in the air, nor is it static. With the development of the times and the deepening and diversification of research, the pyramid of healthy eating will reflect the latest and most important research results with the times.
Ten Best Diet Matching Methods
Pay attention to collocation at the dinner table. The right combination can make us get more nutrition. Improper collocation will not only make food lose nutrition, but even harm the body.
tofu made of fish
Function: Fresh taste, calcium supplementation, and prevention of various bone diseases, such as rickets and osteoporosis in children.
Principle: Tofu contains a lot of calcium. If eaten alone, its absorption rate is low, but when eaten with fish rich in vitamin D, it can play a better role in calcium absorption and utilization.
Pork liver spinach
Function: Prevention and treatment of anemia.
Principle: Pig liver is rich in folic acid, vitamin b 12, iron and other hematopoietic raw materials. Spinach also contains more folic acid and iron, and the two foods are eaten together, one meat and one vegetable, which complement each other.
Mutton ginger
Function: It is a good tonic in winter, which can treat cold pain in back and rheumatic pain in limbs.
Principle: Mutton can replenish qi and blood, warm kidney and strengthen yang, and ginger has the functions of relieving pain, expelling wind and removing dampness. Eating ginger together can not only remove fishy smell, but also help warm mutton and dispel cold.
Chicken chestnuts
Function: nourishing blood and keeping fit, suitable for anemia.
Principle: Chicken is the product of hemopoiesis and tonic deficiency, and chestnuts focus on strengthening the spleen. Chestnut roast chicken is not only delicious, but also has stronger hematopoietic function, especially when the old hen bakes chestnuts.
Duck yam
Function: nourishing yin and moistening lung, suitable for people with weak constitution.
Principle: Duck meat can nourish yin, clear heat and relieve cough. Yam has a stronger nourishing effect. Eating with duck meat can eliminate greasy and moisten the lungs well.
Thin garlic
Function: promote blood circulation, eliminate physical fatigue and enhance physical fitness.
Principle: Lean meat contains vitamin b 1. When it is used in combination with allicin in garlic, it can not only increase the precipitation of vitamin b 1 and prolong the residence time of vitamin b 1 in human body, but also promote blood circulation, eliminate physical fatigue and enhance physical fitness as soon as possible.
Egg lily
Function: nourishing yin and moistening dryness, clearing heart and calming nerves.
Principle: Lily can clear phlegm and fire to make up deficiency, and egg yolk can clear heat, nourish yin and replenish blood. Eating together can better clear the heart and nourish yin.
Sesame kelp
Function: Beauty, 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 is better for beauty and anti-aging.
Tofu radish
Function: Good for 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 ability, and the nutrition of tofu can be absorbed in large quantities when cooked together.
Red wine peanuts
Function: beneficial to the heart
Principle: Red wine contains aspirin, and peanuts contain beneficial compound Pak Lei alcohol. Eating together can prevent thrombosis and ensure smooth cardiovascular system.