The authoritative announcement of the World Health Organization: 5 secrets of healthy eating.

Bread is the pillar of life. In fact, many common diseases in life are related to people's eating habits. Long-term unhealthy eating habits will inevitably bring a certain degree of burden and harm to the body ... In this regard, the World Health Organization (WHO) has put forward five suggestions for healthy eating. Let's take a look at it ~ ▼ 0 1 diet diversity. No food can provide all the nutrients you need. Only when food is diversified and eaten reasonably can we better meet the human body's demand for nutrients. As we all know, in nutrition, foods are divided into five categories: cereals and potatoes, animal foods, beans and their products, vegetables and fruits, and pure energy foods. In the Dietary Guide for China Residents, the first item is put forward, and the food is diverse, mainly cereals. Including rice and flour products that we usually eat, as well as potato foods that mainly provide us with energy, such as potatoes and sweet potatoes, as well as carbohydrates, some protein and minerals. The second kind of food is animal food, which includes chicken, duck, fish, eggs and milk. It mainly provides us with high-quality protein, some fat and some fat-soluble vitamins and minerals, and is a very important kind of food. The daily diet should include wheat, corn, rice, potatoes and other staple foods, plus different beans, a large number of fresh fruits and vegetables, and animal-derived foods such as meat, fish, eggs and dairy products. The third category is vegetables and fruits, which are rich in water, vitamins and minerals and are beneficial to health. The fourth category is what we call beans and nuts, which can also provide us with rich protein. Nuts are also rich in fatty acids and minerals. Raw vegetables, oil-free nuts and fresh fruits are snacks between meals. The fifth category is the pure energy food we will talk about below, including oil, salt and sugar ... Please continue browsing ~ 02 to reduce salt intake. Excessive salt can lead to high blood pressure, which is a risk factor for heart disease and stroke. According to the statistics of the World Health Organization (WHO), 3 out of 65,438+00 adult hypertensive patients are caused by excessive salt intake. By reducing the intake of sodium salt, blood pressure can be effectively lowered. Most of the 7 million patients who die of hypertension every year in the world can be avoided by reducing the intake of salt. Most people in the world eat too much salt. Our average daily intake of salt is twice that recommended by the World Health Organization (5g, equivalent to one teaspoon). Even if there is no salt added to the food, we should realize that the processed food or drink contains salt, and the content is very high. In daily life, when cooking and preparing food, we should pay special attention to using less salt, including sauces, condiments and high-salt snacks. Gradually develop the habit of checking the food ingredient list and choose products with low sodium content. Reduce the consumption of some fats and oils. We all need fat in our diet, but eating too much-especially the wrong kind-will increase the risk of obesity, heart disease and stroke. Trans fats produced in industry are the most harmful food to health. Studies have found that a diet rich in this fat increases the risk of heart disease by 30%. The key is to eat right. According to the relationship with the human body, fat can be divided into the following three types: useful fat, harmless but not helpful to lose weight, and harmful fat. Harmful fats are trans fats. Trans fats are usually found in margarine and ghee, as well as in prepackaged snacks, fast food, baked goods and fried foods. This kind of fat is particularly harmful to heart health and should be avoided in diet. The picture comes from the internet. It invades the fat that is harmless but not helpful to lose weight, that is, saturated fat. Saturated fat mainly comes from animals (meat or dairy products). Moderate use is harmless to the body, but if you are losing weight, you should be moderate. At this time: eat lean meat, such as tenderloin; Choose chicken breast instead of other parts of chicken to avoid eating chicken skin; Avoid butter and lard when cooking. Useful fats are unsaturated fats. Olive oil, rapeseed oil, fish oil and linseed oil are also particularly beneficial to heart health. Other foods containing unsaturated fats include avocados (avocados) and nuts. When you want a snack, you can choose nuts first. Restricting sugar intake and eating too much sugar are not only harmful to teeth, but also cause a series of chronic diseases such as obesity. After eating 40 spoonfuls of sugar every day for 60 days ... So, just like salt, we should pay attention to the content of "hidden" sugar in processed foods and drinks. The methods that can be used to reduce sugar intake are: 1. Limit the consumption of foods and drinks with high sugar content, such as sugary snacks, sweets and sugary drinks, including carbonated or non-carbonated soft drinks, juice and juice drinks, energy and sports drinks, instant tea, instant coffee and flavored milk drinks. 2. Eat fresh fruits and raw vegetables as snacks instead of sugary snacks. Avoid drinking dangerous and harmful alcohol. Although alcohol can't be used as a healthy diet, many people can't live without alcohol in their daily lives. Generally speaking, drinking too much or drinking too often will increase your direct risk of injury, and will also cause long-term adverse effects such as liver damage, cancer, heart disease and mental illness. Remember, drinking less is always good for your health, and it is very correct not to drink. It is not advisable to drink alcohol in the following situations: pregnancy or breastfeeding; Driving, operating machinery or engaging in other dangerous activities; Alcohol may aggravate health problems; Taking drugs that directly interact with alcohol; Or people who have trouble controlling drinking. If you think that you or your lover may have problems related to alcohol or other psychoactive substances, please seek the help of medical personnel or professional drug and alcohol service organizations. In addition, WHO has developed a self-help guide (downloadable from official website) to provide guidance for those who wish to reduce or stop using alcohol or psychoactive substances. ▼ I read five tips on healthy eating given by the World Health Organization. I wonder how many you have? 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