How should healthy people eat scientifically?

Many people know that exercise and fitness can keep you healthy, but you should also know that health is also eaten. Our bodies need different nutrients. Only by taking these nutrients scientifically can we make our bodies healthier. Of course, if you can exercise properly while eating scientifically, your health will certainly be more secure. So, how to ingest these nutrients with high quality? ■ protein, sugar and fat intake: protein is the most complex nutrient needed by human body, but it can't be excessive, so it is the most difficult to be digested by human body. It stays in the stomach longer than fat. So, after eating protein, you won't feel hungry for a long time. Every meal should have some protein. The foods with high content in protein are meat, eggs, milk and beans. Of course, the intake should not be too large, otherwise it will be harmful to the body. Vegetables are different from fruits. They stay in the stomach and intestines for a short time, and they contain various vitamins and trace elements. So everyone should eat more fruits and vegetables. Vegetables and fruits are also the main sources of sugar. Other grains, such as pasta and rice, are also the main sources of sugar, but they can be eaten as little as possible because of their high calories. Rice and pasta are not only high in energy, but also have great influence on blood sugar and insulin. Reducing the intake of these foods and increasing vegetables and fruits are good for our health. Fat is the food with the highest energy. If it is not eaten properly, it is very easy to cause excess energy. Meat, fish and stir-fried dishes often contain a lot of fat. Nowadays, the fat content in desserts, ice cream and other foods is getting higher and higher, which is quite harmful to health. In a normal diet, the energy provided by fat is between 15%-30%, but our diet often exceeds this index. For example, potato chips and chips in fast food are fat bins. We should stay away from all this. Some people ask whether the calories of fat are more difficult to consume than those of sugar. In fact, these two kinds of heat are the same energy, but the body stores them in different ways. The body mainly relies on fat to store energy. It takes about 25% to convert sugar into fat, and only 3% to store fat directly. So I want to gain weight and eat the fastest. However, most people want to lose fat rather than gain it. ■ Bad eating habits: muscle decomposition, fat increase, when should I eat? It depends on the interval between meals. Nowadays, many people don't eat breakfast, so they just make do with lunch and wait for dinner to be full. In fact, time is tight, and work pressure is not an excuse, but your eating habits are not good. If so, your body will be hungry for 20 hours every day. At this time, your body must reduce consumption to maintain life. This time is the same as fasting or excessive diet control. Your metabolism will slow down, and you will start to break down muscles instead of fat to provide energy. Then when it's time to eat, because I'm already hungry, I impose too much energy on my body. The end result is that your fat has increased, but your muscles have not. ■ Necessary breakfast and small meals: spread the energy intake throughout the day. In this case, we should spread the energy intake throughout the day, so that your metabolism will not slow down and your energy will be more abundant. Our bodies are very smart, which is why it is not feasible to lose weight only by controlling diet. That will only make the body hungry. At this time, the body will try to reduce energy consumption, and muscles are a part of the body that consumes a lot of energy. At this time, the body will break down muscles and try to preserve fat. As a result, you will feel weak and lazy, just want to rest. For most of us, we must get rid of too much body fat if we want to be healthier. It is not enough to control our diet. Many people recover after a period of diet control, and their weight will not rebound, or even exceed before. But as long as you have a little plan and prepare some food at home and at work, you can eat less and eat more. When you develop good eating habits, you will find that your spirit will be much better all day, and at the same time, you will be thinner. Why not? Therefore, breakfast is essential every day. If time is tight, buy some convenient food, but the quantity must be enough. A little fruit or other food can be added between breakfast, lunch and dinner.