How to live a healthy life and eat reasonably? With the fast pace of life, many people forget how to keep healthy and eat reasonably. Next, I will share with you some information about how to live a healthy life and eat properly. Welcome to reading.
How to live a healthy life and eat reasonably 1 First of all, pay attention to a balanced nutrition.
If you want to be healthy, you need a balanced diet, that is, you need a diversified diet. Don't be picky about food, because the nutrition in each food is limited. The more food you eat, the more comprehensive nutrition you get. I suggest you eat five kinds of food, namely, cereals, potatoes, meat, beans, nuts and fruits and vegetables. Eating these foods regularly can make you healthier.
Second, low oil and little salt.
If you want to eat healthily, you need to be low in oil and salt in your daily diet. Eating too much oil and salt will not only lead to obesity, but also lead to a sharp increase in the incidence of cardiovascular and cerebrovascular diseases. Generally speaking, the salt intake per person per day should not exceed 6 grams.
Third, eat less and eat more.
Eating less and eating more meals is also very beneficial to the human body, which can not only ensure the normal supply of nutrition, but also effectively prevent hunger and help the human body maintain its weight better.
Fourth, don't stay up late.
Work pressure is great, so it is normal to work overtime and stay up late. Many people just stay up late to ruin their health. As we all know, staying up late is very harmful to the body and will seriously affect the body's biological clock, so if you want to stay healthy, don't stay up late often.
Fifth, moderate exercise.
It is also important to take part in some proper physical exercise. Physical exercise can promote blood circulation and make heart and lung function stronger. However, protective measures should be taken during exercise to avoid sports injuries.
Six, don't smoke or drink.
As we all know, there are many harmful substances in tobacco and alcohol, and people who smoke and drink regularly are prone to health problems, so it is best to quit smoking and drinking if you want to stay healthy. Of course, for people who smoke and drink for a long time, it is not easy to quit at once, but they also need to consciously control and gradually get rid of their dependence on alcohol and tobacco.
How to live a healthy life and eat a reasonable diet 2 How to eat the healthiest every day?
1, first. The demand for three meals a day should be scientifically quantified. At present, the scientific share of food intake is 3:4:3, with breakfast accounting for 30%, Chinese food accounting for 40% and dinner accounting for 30%. However, different people are different because of their height, weight, body mass and daily expenses. Adults need to consume about 1500-2000 calories a day (during which the calorie content per gram of fat is 9 calories; The calorie content per gram of carbohydrate is 4 calories; Protein contains 4 calories per gram). And there are differences about gender: women need 1500-2000 calories a day on average, and men need 2000-2400 calories on average. For special people, such as pregnant mothers, it is necessary to supplement the intake of staple food in protein; People with heavy workload should add sugar and milk. Therefore, we can work out our own recipes according to personal physiological conditions and work requirements combined with scientific food intake share.
2. Arrange three meals a day reasonably. It has been found by science that, generally speaking, mixed food stays in the stomach for about 5 hours, so the time interval between meals is preferably 5 hours. The general scientific meal time is: breakfast: 7:00 ~ 8:00, lunch: 12 ~ 13, and dinner: 17 ~ 19.
3. The average adult breakfast accounts for 30% of the calories. According to the calculation of 2000 calories, the calorie intake should be around 600 calories. Choice of food: staple food, such as bread, steamed bread, porridge and pasta. These foods contain a lot of starch to meet the energy intake; Also need to add appropriate protein food, such as milk, soy milk, eggs, etc.
4. The average adult lunch accounts for 40% of the calories. According to the calculation of 2000 calories, the calorie intake should be around 800 calories. Food choice: staple food, mainly including carbohydrates. Such as rice, flour products (such as steamed bread, noodles, cakes, tortillas, etc. ). Generally around150-200g. Non-staple food, mainly foods rich in fat, protein, vitamins and inorganic salts. Such as meat, eggs, milk, bean products, seafood, vegetables and so on. Generally around 240 ~ 360 grams. According to the need, adjust appropriately.
5. The average adult dinner accounts for 30% of the calories. According to the calculation of 2000 calories, the calorie intake should be around 600 calories. Because dinner is close to bedtime, it is not advisable to eat too much. The choice of food should be foods rich in fiber and carbohydrates. Mainly rice, porridge, pasta, a small amount of greasy food (such as fish), vegetables, fruits and so on. Staple food can meet the needs of carbohydrates, and vegetables and fruits can meet the intake of fiber, which is beneficial to digestion.
6. Except for dinner. Add meals in moderation. 10 After breakfast, properly supplement low-fat carbohydrates, such as fruits; After lunch 15 o'clock, the glucose content in human body has now dropped to the lowest point after lunch. So you can eat some nuts, popcorn, dried fruits and other foods to make up for it. It is not recommended to add meals after meals, because eating too much at dinner is not conducive to the digestion of food and is not good for the stomach.
7. Proper exercise and exercise every day is the premise to ensure a person's health. Life lies in exercise. Proper exercise, such as running, playing ball and walking, can increase the immune ability of human body and keep fit. Note that for people who have a lot of exercise, they should appropriately increase the corresponding required calories, and at the same time, they should formulate recipes that suit them. I believe that health will accompany you along the way.