Coarse grains refer to whole wheat flour, brown rice, oats, corn, millet, highland barley, buckwheat, barley, quinoa, sorghum and so on. (These grains have also been rated as "Top Ten Good Grains" by China Nutrition Society), which can be used for porridge, cooking, pasta and snacks.
In contrast, white rice, white steamed bread, white noodles, white bread, rice porridge and other "five white" staple foods are all flour and rice, which not only has low nutritional value, but also is not conducive to preventing chronic diseases such as type 2 diabetes, cardiovascular and cerebrovascular diseases.
In recent years, a low-carbon diet (low-carbohydrate diet, mainly characterized by not eating any staple food or eating only a few staple foods) is beneficial to health. Low-carbon diet is really effective as a means of losing weight in a short time. However, as a long-term dietary pattern, the healthy choice is not "low carbon", but moderate "carbon" (carbohydrates account for 50%~55%).
In practice, it is feasible that whether it is coarse grains or flour and rice, a person's total intake of staple food should depend on his weight (obesity) and physical activity (physical labor or regular exercise). Obese people and people with less physical activity should eat less staple food; Thin people and people engaged in manual labor/sports should eat more staple food. In addition, potatoes, sweet potatoes, taro, yam and other potatoes and taro are also staple foods.
It is not difficult to eat vegetables for dinner, but you should choose carefully. First of all, we must ensure freshness. Pickled vegetables, pickled vegetables and vegetables stored for a long time are not recommended. Secondly, choose more vegetables with darker colors, including dark green (spinach, rape, oil wheat, Chinese cabbage, broccoli, bitter chrysanthemum, celery, green pepper, etc. ) and red and yellow (tomatoes, pumpkins, carrots, colored peppers, etc. Finally, cruciferous vegetables (orchids, rape, cabbage, cabbage, radish, etc.). ) and bacteria and algae (mushrooms, fungus, kelp, Undaria pinnatifida, etc. ) is also recommended.
Eating more fruits and vegetables is an important health promotion measure. A large number of studies show that eating more fresh fruits and vegetables is helpful to control weight, prevent cardiovascular diseases such as type 2 diabetes, hypertension, coronary heart disease and stroke, prevent chronic diseases such as metabolic syndrome and osteoporosis, and also help prevent cancer.
It is a good suggestion for adults to eat a catty of fresh vegetables every day (fruit is counted separately, about half a catty every day). Of course, it is completely possible to eat more, especially for patients with obesity, hypertension, hyperlipidemia and diabetes.
Protein food refers to fish, meat, eggs, milk and bean products. These foods have high nutritional value, which can not only provide high-quality protein, but also provide vitamins and minerals, such as calcium, iron, zinc, vitamin A, vitamin B, etc., so they are an important guarantee for human nutrition.
Because protein can't be stored in the body, it will be used up in a few hours after eating, so it is a good strategy to eat protein in a balanced way, that is, every meal has protein food, which can ensure that protein is well used. Generally speaking, protein can provide high-quality breakfast with dairy products, eggs and bean products. Protein can be supplemented with meat, fish, shrimp, eggs and bean products for lunch and dinner. Protein can be eaten with milk, nuts, etc.
However, protein should be served in every meal, and eating a lot of protein or eating a lot of fish, eggs and milk is not recommended. These high-protein and high-fat foods must be enough. It's not good for protein to eat too much, not to mention the high fat contained in high protein will be harmful to health. In addition, try not to eat or eat less processed meat (sausage, ham, bacon, canned meat, etc. ) is a first-class carcinogen identified by the World Health Organization (WHO). Red meat (meat of mammals such as pork, beef and mutton) should also be eaten less. They are secondary carcinogens, and excessive consumption will increase the risk of cardiovascular and cerebrovascular diseases.
Milk is a good source of protein and calcium and should be drunk regularly. It is unreasonable to say that "milk causes cancer" and "milk sends human beings to the grave" Egg yolk contains more cholesterol, but healthy people don't have to worry. Even people with hyperlipidemia/high cholesterol can eat an egg (an egg yolk) every day.
The salt should be less than 6 grams per day, and some salt should be replaced by high-salt condiments such as soy sauce, sauce, chicken essence and monosodium glutamate. Try not to eat or eat less high-sodium foods such as pickles, pickles and sauerkraut.
Don't add more than 50 grams of sugar every day, preferably not more than 25 grams, don't drink sugary drinks, don't eat or eat less desserts. Even honey, brown sugar, rock sugar and brown sugar should be eaten in limited quantities. Juice drinks are similar to adding sugar.
Do not eat more than 30g of edible oil every day. Choose a variety of vegetable oils, such as corn oil, soybean oil, peanut oil, rapeseed oil, sunflower oil, olive oil, linseed oil, tea seed oil, etc. Eat less animal fats such as lard, cream and butter, and vegetable oils rich in saturated fats such as coconut oil and palm oil. Try not to eat partially hydrogenated oils (including trans fatty acids, which are widely used in processed foods such as biscuits, cookies, shortcakes, fried foods, snacks and margarine).
If you drink alcohol, you must limit it to 25 grams per day (in terms of alcohol, it is equivalent to 750 ml of domestic beer, 250 ml of red wine and 50 ml of white wine).