1, the eating posture must be correct, so as not to oppress the stomach and let the food quickly enter the stomach from the esophagus; The interval should be moderate, usually 4-6 hours between meals; Try not to eat when you are extremely hungry, because you have a big appetite when you are hungry, and it is easy to eat a lot at once, which leads to obesity.
Don't eat too much, for example, eat your favorite food first. Emotional satisfaction will make you feel full faster, thus avoiding overeating; Chew slowly. Chewing slowly helps digestion.
2, no brain after meals, stomach digestion after meals needs to concentrate blood. Listening to light music is the best way to rest. If you use your brain after eating, blood will flow to your head, and there will be less blood in your stomach and intestines, which will easily affect digestion; Dinner should not be overdone. Eat some simple and digestible food for dinner, and strictly control excessive consumption, which is necessary for weight control and weight loss.
Don't say anything that has nothing to do with eating. If we discuss complicated or disappointing issues, it will affect people's appetite. Pay attention to nutrition balance, pay attention to the nutrition collocation of three meals a day, avoid repetition and ensure a good breakfast.
If you don't have a good breakfast, your lowest blood sugar will be insufficient, and you can't study and work energetically. It is advisable to eat hot food for breakfast. In the morning, it is time for autonomic nerve and parasympathetic nerve to turn to sympathetic nerve. Hot food can raise body temperature, promote transformation and stimulate appetite.
3. Have some tea after dinner. Tannic acid, the main component of tea, has the function of sterilization and disinfection, and its plant saponin can clean the leftovers in the mouth. Proper moderate exercise after meals can improve cell vitality, reduce fat accumulation and prevent obesity.
It is not advisable to eat cold drinks at night, and the water metabolism of the human body is not active at night. If you eat cold drinks after 7 o'clock in the evening, it will accumulate in the body due to slow water metabolism and lower your body temperature, so it is not appropriate to eliminate fatigue.
4, dinner should be moderate, dinner should be moderate, and breakfast will have an appetite the next day; Don't eat before going to bed. If you eat before going to bed, your stomach won't get enough rest, which will easily lead to stomach trouble and affect your sleep, but it is ok to drink a cup of hot milk before going to bed.
Don't eat dessert after eating greasy things. Eat dessert after eating greasy things. Human adipose tissue absorbs excess glucose and starch, which will make people fat; Drink coffee or tea after eating greasy food. Tea and coffee contain caffeine, which can stimulate autonomic nerve activity and promote fat metabolism.
5, the taste is more novel, which can increase appetite and help supplement various nutrients needed by the human body; Salt should not be too much, and excessive salt intake can easily lead to hypertension; Eat more dark vegetables. Dark vegetables are richer in nutrients such as carotene, vitamin B2, magnesium and iron than light vegetables.
Children's recipes should not be the same as those of adults. Children's recipes should be comprehensive in nutrition, and special attention should be paid to supplementing nutrients beneficial to the body.
6, not picky eaters, partial eclipse picky eaters, partial eclipse will make the nutrition unbalanced; Don't eat vegetable oil for a long time, peanut oil and corn oil are easy to be mixed with strong carcinogen aflatoxin, and erucic acid in rapeseed oil is not conducive to the health of patients with hypertension and heart disease.
The correct way is 1 part vegetable oil with 0.7 part animal oil; Don't be afraid to eat vegetable residue. Cellulose can promote large intestine peristalsis, eliminate harmful substances and prevent intestinal cancer. Vegetables have dregs, as long as they are not too tough, they should be swallowed.
7. Listen to elegant music while eating. Elegant music can improve parasympathetic function and promote digestion and absorption, but it is not suitable for listening to jumping, bumping and fast-paced music. Always change your diet, eat the same things and eat the same way every day. Over time, your nutrition will be unbalanced, so pay attention to diversification.
It is not advisable to eat while watching TV (or reading newspapers). Reading newspapers and watching TV can easily lead to eating too long and eating too much unconsciously. At the same time, it is distracting and can't taste the taste of food well; Eat with a broad mind. Anger, nervousness, sadness and anxiety will weaken digestion and absorption function and affect taste.
8. * * Food is better than eating alone, and it is easy for a person to cause nutritional imbalance. Many people have a variety of foods, and it is easy to get a nutritional balance by eating a little of each; Calcium is best taken with vinegar, which can ionize mustard and be easily absorbed by the human body. Foods that eat fish and bones are best cooked in vinegar.
Be sure to eat fiber food once a day. Excess fat and protein ingested by human body will become harmful putrefaction after reacting with Escherichia coli, and fiber can surround them and excrete them. Eat something before drinking, drink on an empty stomach, the burden on the liver is heavy, vitamin B clusters and amino acids are insufficient, and the liver is easy to accumulate fat. Eating something and drinking some water before drinking can also prevent drunkenness.
9, people with physical weakness can eat more meat, because protein has more meat, which can enhance physical fitness; Try to eat hard food. Eating hard food can effectively exercise gums and palatal muscles, and also promote digestion and secretion. Try to avoid noise. Strong noise can stimulate people's nerves and weaken gastrointestinal function. If this continues, it will lead to loss of appetite and gastric ulcer.
Don't eat standing up. Active sympathetic nerve can inhibit the normal function of gastrointestinal tract, and it is also the inducement of gastroptosis, gastric dilatation and chronic gastritis.
10, do not eat hot food, often eat hot food, esophagus and stomach are very fragile; Eat at your own speed, don't eat with others at others' speed, only by going your own way can the digestive function fully play its role; Don't eat too much seasoning. A survey in the United States shows that natural condiments such as pepper, cinnamon, clove and fennel have certain mutagenicity and toxicity.
Eating more will lead to abnormal cells in human body, resulting in dry mouth, sore throat, listlessness, insomnia and other side effects. It can also induce diseases such as hypertension and gastroenteritis.
Seven rules for eating the right food
1, Whole Foods is more nutritious.
Preserving all edible parts of food, such as whole grains, peeled fruits and vegetables, can provide more nutrition and a more balanced nutritional ratio. Excessive processing is not recommended to avoid nutrient loss. In addition, many fruit and vegetable skins are also "gathering places" for nutrients, so it is best not to throw them away at will.
2. Less food additives
Excessive use of additives not only greatly reduces nutrition, but also may have safety problems. Consumers should weigh the pros and cons when choosing food and try to buy fresh and natural food.
3, ingredients should be tailored to the time.
China's traditional concept of keeping in good health holds that "don't eat regularly". "winter crucian carp and summer carp, autumn perch and frost crab", all things grow periodically, which is closely related to the change of climate and environment, and seasonal food is the first choice.
4. Near is better than far.
Under the same circumstances, give priority to local agricultural products, which are cheap and delicious. The time for local food to travel from the field to the dining table is relatively short, which avoids the loss of nutrition during long-distance transportation; No anti-corrosion treatment is needed, and the quality is better; Save transportation, packaging and refrigeration costs, with high cost performance; Local fruits and vegetables are generally harvested at the best maturity and taste better.
5. Learn more from traditional diet.
People of all countries should follow the dietary traditions left by their ancestors. China's traditional diet is dominated by plants, such as grains, vegetables, fruits and beans. Yun unintentionally said that there are many foods with high fat, high sugar and high calorie in the traditional western diet, which do not meet the physique and needs of China people, especially fast food.
6. Make the dining table more colorful.
Every meal should have enough carbohydrates, protein, fat, vitamins, minerals and so on. The Dietary Guidelines for China Residents No.2016 (hereinafter referred to as the Guidelines) suggests that more than 3 kinds of cereals, more than 4 kinds of fruits and vegetables, more than 3 kinds of animal foods, 2 kinds of beans and nuts, and a proper amount of edible oil and condiments should be consumed every day.
7. Listen to your body's "voice"
The body knows what you lack, and we should feel its needs more. The most suitable food is food that feels comfortable and more energetic after eating. Of course, these foods should be natural and fresh, not junk food with high oil, sugar and fat.
People's Network-Health: Seven Rules for Eating the Right Food