Even primary school students can't eat breakfast, which is common sense, but some adults can't follow it, thinking that they can lose weight by eating one less meal every day. In fact, skipping breakfast not only hinders nutrient absorption and affects mental state, but also makes the body function automatically adjust the speed of energy consumption because of the reduction of energy absorption, rather than achieving the goal of losing weight. Plus, if you don't eat breakfast, you will get fat if you eat lunch too fast. After a hard day's work, ordinary people will naturally cook a hearty dinner, and meat, eggs and fish will be served one after another. But I don't know that the concentration of amino acids and fatty acids in blood sugar will increase after eating too much dinner. Generally, there is little activity at night and low calorie consumption. Excess energy will synthesize a lot of fat and gradually make people fat. Some people think that as long as you eat more vegetables and less staple food, you won't get fat. However, it is not the staple food that makes people fat, but the richness of dishes. You know, 50 grams of oil can generate 500 calories of heat, and it takes 30 minutes to walk the stairs to consume it. If it can't be digested, it will turn into fat accumulation.
Many people go to bed directly after eating, which is an important reason for fat accumulation and obesity. Another bad result of eating well at dinner is that if you eat too much meat at dinner, your blood pressure will soar, your blood flow will slow down when you sleep, and a lot of blood lipids will be deposited on the blood vessel wall, causing atherosclerosis and making people suffer from high blood pressure and coronary heart disease. Obesity can induce more than 30 kinds of complications, such as diabetes, hyperlipidemia, cerebrovascular disease, angina pectoris and myocardial infarction. Moreover, more and more people suffer from fatty liver because of obesity, and this disease of the elderly is also quietly targeted at young and middle-aged office workers because of obesity.
Therefore, people must not just regard obesity as a simple "face problem". Magodayu believes that in order to eradicate obesity, we must change our lifestyle and correct our diet, eat less at dinner, take as many walks as possible after meals and increase some exercise, so as to avoid obesity. Another experiment has proved that limiting dinner intake can not only avoid obesity, but also reduce the incidence of many common diseases in middle-aged and elderly people, such as diabetes, hypertension, cataract, renal failure, immune system and gastrointestinal cancer.
Another expert suggested that if people can maintain their ideal weight, the accidental mortality of coronary heart disease, heart failure and cerebrovascular diseases can be reduced by about 20%. It seems that for the sake of health, all of us should remember the old saying: "Eat well at breakfast, eat enough at lunch and eat less at dinner."
Suggestions for meal arrangement:
2, food should be diverse, mainly cereals.
There are many kinds of human foods, and the nutrients contained in all kinds of foods are not exactly the same. Except breast milk, no natural food can provide all the nutrients needed by the human body. A balanced diet must consist of a variety of foods in order to meet the various nutritional needs of the human body and achieve the purpose of reasonable nutrition and health promotion. Therefore, people should be encouraged to eat a wide range of foods.
Various foods should include the following five categories:
The first category is cereals and potatoes: cereals include rice, flour and miscellaneous grains, and potatoes include potatoes, sweet potatoes and cassava, which mainly provide carbohydrates, protein, dietary fiber and B vitamins.
The second category is animal food: including meat, poultry, fish, eggs, milk and so on. , which mainly provides protein, fat, minerals, vitamins A and B.
The third category is beans and their products: including soybeans and other dried beans, which mainly provide protein, fat, dietary fiber, minerals and B vitamins.
The fourth category is vegetables and fruits, including fresh beans, roots, leafy vegetables and eggplant fruits, which mainly provide dietary fiber, minerals, vitamin C and carotene.
The fifth category is pure heat energy food: including animal and vegetable oil, starch, edible sugar, alcohol, etc., which mainly provides energy. Vegetable oil can also provide vitamin E and essential fatty acids.
In addition, we should pay attention to the matching of thickness and often eat some coarse grains. Don't grind rice and wheat too fine, or most of the nutrients and dietary fiber contained in the grain surface will be lost to the bran.
2. Eat more vegetables, fruits and potatoes.
Vegetables and fruits are rich in vitamins, minerals and dietary fiber. There are many kinds of vegetables, such as leaves, stems, flower moss, eggplant, fresh beans, edible fungi and so on. Different varieties contain different nutrients, and even differ greatly. The vitamin content in dark vegetables such as red, yellow and green is higher than that in light vegetables and common fruits. They are the main or important sources of carotene, vitamin B2, vitamin C, folic acid, minerals (calcium, phosphorus, potassium, magnesium and iron), dietary fiber and natural antioxidants. The contents of vitamins and trace elements in some fruits are not as good as those in fresh vegetables, but the contents of glucose, fruit acid, citric acid, malic acid, pectin and other substances in fruits are richer than those in vegetables. Red and yellow fruits, such as fresh dates, oranges, persimmons and apricots, are excellent sources of vitamin C and carotene. Wild fruits developed in China in recent years, such as kiwi fruit, Rosa roxburghii, Hippophae rhamnoides and blackcurrant, are also rich sources of vitamin C and carotene.
Potatoes are rich in starch, dietary fiber, vitamins and minerals. China residents have eaten less potatoes in recent ten years, so they should be encouraged to eat more potatoes.
A diet rich in vegetables, fruits and potatoes plays a very important role in maintaining cardiovascular health, enhancing disease resistance, reducing the risk of dry eye in children and preventing some cancers.
3, often eat milk, beans or their products.
Milk is rich in high-quality protein and vitamins, with high calcium content and high utilization rate. It is an excellent source of natural calcium. The dietary calcium provided by China residents is generally low, reaching only about half of the recommended amount on average. There are also many babies suffering from rickets in China, which may be related to dietary calcium deficiency. A large number of studies show that calcium supplementation in children and adolescents can improve their bone density, thus delaying their age of osteoporosis; Supplementing calcium to the elderly may also slow down the rate of bone loss. Therefore, we should vigorously develop the production and consumption of milk. Beans are traditional foods in China, which are rich in high-quality protein, unsaturated fatty acids, calcium, vitamin B 1, vitamin B2, nicotinic acid and so on. In order to increase the protein intake of rural population and prevent the adverse effects caused by excessive meat consumption in cities, we should vigorously promote the production and consumption of beans, especially soybeans and their products.
4, often eat the right amount of fish, poultry, eggs, lean meat, eat less fat and meat oil.
Animal foods such as fish, poultry, eggs and lean meat are good sources of high-quality protein, fat-soluble vitamins and minerals. The amino acid composition of animal protein is more suitable for human needs, and the lysine content is higher, which is beneficial to supplement the deficiency of lysine in plant protein. Iron in meat is well utilized, and unsaturated fatty acids contained in fish, especially marine fish, can reduce blood lipid and prevent thrombosis. Animal liver is rich in vitamin A, vitamin B 12, folic acid and so on. However, some organs, such as brain and kidney, have high cholesterol content, which is unfavorable for preventing cardiovascular diseases. The average amount of animal food consumed by a considerable number of cities and most rural residents in China is not enough, so the intake should be increased appropriately. However, residents in some big cities eat too much animal food and not enough cereals and vegetables, which is not good for their health.
Fat and meat oil are high-energy and high-fat foods. Excessive intake often leads to obesity, which is a risk factor for some chronic diseases, so eat less. At present, pork is still the main meat of our people, and its fat content is high, so we should develop lean pigs. Chicken, fish, rabbit meat, beef and other animal foods have high protein content and low fat content, and the energy produced is much lower than that of pork. We should strongly advocate eating these foods and appropriately reduce the proportion of pork.
5, food intake and physical activity should be balanced, and maintain a suitable weight.
Food intake and physical activity are two main factors to control weight. Food provides human energy, while physical activity consumes energy. If you eat too much and don't exercise enough, excess energy will accumulate in the body in the form of fat, that is, gain weight for a long time; On the contrary, if the appetite is insufficient and the labor or exercise is too large, it can cause emaciation due to lack of energy, leading to a decline in labor ability. Therefore, people need to keep a balance between food intake and energy consumption. Mental workers and people with less activity should strengthen exercise and take appropriate exercise, such as brisk walking, jogging and swimming. However, thin children should increase their intake of food and oil to maintain normal growth and development and appropriate weight. Overweight or underweight are unhealthy manifestations, which will lead to decreased resistance and susceptibility to certain diseases, such as chronic diseases of the elderly or infectious diseases of children. Regular exercise can enhance the functions of cardiovascular system and respiratory system, maintain a good physiological state, improve work efficiency, regulate appetite, strengthen bones and prevent osteoporosis.
The distribution of three meals should be reasonable. Generally, the energy of breakfast, lunch and dinner accounts for 30%, 40% and 30% of the total energy respectively.
6. Eat a light and salt-free diet.
A light and salty diet is good for health, that is, not too greasy, not too salty, not too much animal food and fried and smoked food. At present, the intake of oil by urban residents is getting higher and higher, which is not conducive to health. I noticed that the residents' salt intake was too high, and the average value was more than twice that recommended by the World Health Organization. Epidemiological investigation shows that the intake of sodium is positively correlated with the incidence of hypertension, so it is not advisable to have too much salt. The World Health Organization recommends that the salt intake per person per day should not exceed 6 grams. In addition to salt, dietary sodium also includes high-sodium foods such as soy sauce, pickles and monosodium glutamate, as well as processed foods containing sodium. We should form the habit of eating less salt from an early age.
7. If you drink alcohol, you should limit it.
People often drink on holidays, festivals and social occasions. Highly alcoholic liquor contains high energy and no other nutrients. Excessive drinking will reduce appetite and food intake, leading to multiple nutritional deficiencies, and in severe cases, alcoholic cirrhosis will occur. Excessive drinking will increase the risk of hypertension and stroke. And it will lead to an increase in accidents and violent incidents, which is harmful to personal health and social stability. Alcoholism should be strictly prohibited. If you drink alcohol, you can drink a small amount of low alcohol. Teenagers should not drink alcohol.
8. Eat clean, hygienic and non-perishable food.
When purchasing food, we should choose the food with good appearance, no dirt, no impurities, no discoloration, no odor and meeting the hygiene standards, and strictly control the entry of diseases into the mouth. Pay attention to the sanitary conditions when eating, including the dining environment, tableware and the health and hygiene of the food supplier. Group dining should advocate separate meals to reduce the chance of disease transmission.