We have heard about the health benefits of regular diet, reasonable diet and balanced diet since childhood. These concepts have been mentioned and promoted because reasonable diet is good for us. Let's share with you the benefits of a regular diet.
The health benefits of daily diet. What are the benefits of a reasonable diet?
The so-called reasonable diet is the following aspects:
The first is comprehensive balance, that is, eating everything, not picky eaters, not partial eclipse. As we all know, no single natural food can provide all the nutrients needed by the human body. Therefore, a reasonable diet must consist of a variety of foods in order to achieve a balanced diet. According to its composition, food can be divided into five categories. The first category is cereals and potatoes, which mainly provide carbohydrates, protein and B vitamins, and are the main sources of dietary energy in China.
The second category is animal foods, such as meat, poultry, eggs, fish and milk, which mainly provide protein, fat, minerals, vitamins A and B and essential fatty acids. The third category is soybean and its products, which mainly provide protein, fat, cellulose, minerals and B vitamins. The fourth category is vegetables and fruits, which mainly provide cellulose, minerals, vitamin C and carotene. The fifth category is pure heat energy food, including animal and vegetable fats, various edible sugars and alcohol, which mainly provide heat energy and essential fatty acids.
It is suggested that you increase animal food appropriately to improve the quantity and quality of dietary protein, but to prevent excessive consumption; Change the structure of animal food mainly based on pork, increase the intake of poultry, aquatic products and milk, and prevent excessive fat, especially saturated fat; Increase the intake of soy products and improve the quantity and quality of dietary protein; Stabilize the intake of grain, maintain the fine tradition of "five grains for nourishment" in China, but limit the intake of sucrose to prevent excessive calorie intake; Ensure the intake of vegetables, and it is best for each person to consume about 500 grams of various vegetables every day to ensure the source of certain vitamins, minerals and cellulose; Edible fungi should be included in the diet structure, because it contains high protein, proper proportion of essential amino acids and various trace elements, which can improve the immune function of the body.
Second, what are the benefits of a reasonable nutritious diet to the human body?
① Regular exercise can enhance cardiopulmonary function, make the heart contract and rise, increase the heartbeat and reduce the number of heartbeats; Increase vital capacity, increase gas exchange between lung and tissue, and promote the discharge of carbon dioxide.
② It can reduce the cholesterol content in blood and increase the high-fat eggs in blood.
The content of white cholesterol can remove the fat and cholesterol deposited in blood vessels, thus preventing arteriosclerosis, coronary heart disease, hypertension and stroke and delaying the aging of cardiovascular system.
③ It can improve the function of nervous system, enhance memory, improve the flexibility of body reaction, keep the elderly energetic, and improve their physiological self-care ability and work efficiency.
④ It can enhance human immune function, enhance the adaptability of the body to adverse environmental factors such as cold and high temperature, and improve the body's resistance to various diseases.
⑤ It can improve the digestive function of human body, increase the blood supply of gastrointestinal tract, promote gastrointestinal peristalsis, increase the secretion of various digestive juices, and accelerate the digestion, absorption and utilization of various nutrients.
⑥ It can strengthen muscles, ligaments and bones, prevent muscle atrophy, joint stiffness and osteoporosis, thus maintaining a strong body, maintaining the elasticity of muscles and skin and the flexibility of whole body movement. In short, proper physical exercise and physical labor can promote human metabolism, improve human physiological function, enhance energy, enhance physical strength and prevent premature aging.
3. What principles should a reasonable and nutritious diet adhere to?
1, eat real food. This is easier said than done, because the market is full of so-called "modern foods" that look like food, such as fresh fruit chilled yogurt, breakfast cereal biscuits and non-dairy cream, which will make your great-grandmother feel at a loss. So, I suggest you ask your great-grandmother to help you judge. The food she can recognize may be the real food.
2. Avoid processed foods that claim to be healthy. These foods are usually over-processed, and the so-called health promotion is often not fully believed. For example, margarine was one of the first processed foods that claimed to be healthy, but it turned out to be likely to cause heart disease.
3. Avoid foods containing more than five unfamiliar ingredients. Although these ingredients may not be harmful, if a food contains so many strange ingredients, it is enough to prove that the food is over-processed.
4. Try to stay away from the supermarket. In the fresh vegetable market, you won't encounter processed foods such as "high fructose corn syrup", and you won't encounter foods that were shipped from far away long ago. The fresh vegetable market provides fresh and healthy food.
5. Eat more expensive food and eat less. Better food, that is, more delicious food or food with higher nutritional value, often costs more, because these foods often need to be carefully cultivated and produce less. Eating less may be the least popular suggestion, but it has the best scientific proof: reducing calorie intake can delay aging and eating less can help prevent cancer. Many people in history have followed the principle of "having enough to eat".
6, mainly eat vegetables and fruits, eat more leaves. Scientists have not yet reached an agreement on why vegetables are good for health, but they all agree that vegetables are really good for human health. In addition, eating more vegetables can help you greatly reduce your calorie intake.
7. Refer to some traditional eating habits. Practice has proved that people in France, Italy, Japan, Greece and other countries who follow the rules of traditional food culture are generally healthier than Americans who follow "modern nutrition". There must be some truth in why traditional eating habits can be passed down from generation to generation.
8. Cook by yourself. If possible, grow some fruits and vegetables yourself. This will not only help you stay away from fast food, but also help you stay away from the values hidden behind fast food-food is fast and cheap. In fact, food is precious, cooking is an art, and growing your own vegetables can give you physical exercise before eating these foods.
The health benefit of regular diet is 2 1, which makes it more efficient to work.
A healthy and balanced diet can ensure the fuel needed for brain work, store more energy and improve work efficiency.
I feel much more comfortable.
The food people eat will have a great influence on brain function.
3. Less stress.
Some foods can regulate the content of stress hormone cortisol.
4. Eat less.
The quality of diet is far more important than quantity. Fresh food contains less low-nutrient substances, thus preventing the body from consuming nutrients too quickly.
5. The skin is younger.
Fruits and vegetables contain a lot of antioxidants, which can protect skin.
6. Live healthier.
Unhealthy diet (especially long-term unhealthy diet) will become a risk factor for people to suffer from many chronic diseases, such as diabetes, obesity and heart disease.
7. The service life is longer.
A healthy diet can avoid many diseases and thus prolong life.
8. Spend less money.
A healthy diet will make people less sick, and the medical expenses will also be reduced. If you have enough money to buy healthier food, you will eat less and form a virtuous circle.
The benefits of a regular diet to the body 3 Diet (also called "dieting") refers to the food and drinks we usually eat. People get all kinds of nutrients and energy needed to maintain health through diet. The basic premise is that nutritional satisfaction is mainly achieved through diet. Food can provide a series of nutrients and other synthetic substances that are beneficial to the body. In some specific cases, fortified foods and dietary supplements may help to increase one or more nutrients, which are not enough by ordinary diet alone. However, although dietary supplements are recommended in some cases, they still cannot replace a healthy diet. A reasonable and balanced diet and physical exercise can improve people's health and reduce the risk of serious chronic diseases.
Many cancers are closely related to environmental factors, and diet is the closest contact with the external environment, so food is closely related to cancer. A large number of experiments show that long-term unreasonable eating habits are the most direct factor leading to cancer. Therefore, reasonable adjustment of dietary structure and balanced nutrition are of positive significance to cancer prevention and treatment.
Also, a healthy and balanced diet can ensure the fuel needed for brain work, store more energy and improve work efficiency. Some simple and healthy substitutes (such as water instead of soda, carrots instead of potato chips, salad oil instead of ordinary oil) can not only lose weight, but also save money.
Besides, the quality of diet is far more important than quantity. Fresh food contains less low-nutrient substances, thus preventing the body from consuming nutrients too quickly. A healthy diet can also improve skin aging. Fruits and vegetables contain a lot of antioxidants, which can protect skin. Antioxidants in fresh berries and omega-3 fatty acids in salmon can promote the production of collagen and delay the aging process of skin.