1, harmful eating habits
1. Not thirsty, not drinking water. Water is not only an important substance to maintain life, but also a tool to detoxify human body. According to a survey in China, 70% of adults only drink water when they feel thirsty, but when you feel thirsty, your body loses at least 1% of water. Xu Wei, a member of Heilongjiang Health Management Society, said that drinking water is not to quench thirst, but to let water participate in metabolism. Long-term water shortage will increase blood viscosity, induce cardiovascular and cerebrovascular diseases, and do great damage to kidneys. Moreover, the less water is replenished in time, the lower the desire to drink water, and the body will become more and more "dry".
Therefore, whether you are thirsty or not, you should fully replenish water. Adults should drink at least 1200ml of water every day. Drinking a cup of warm water on an empty stomach after getting up in the morning can dilute the blood; Do not drink water within half an hour after meals, otherwise it will dilute saliva and gastric juice and affect digestion; Don't drink too much water before going to bed, because getting up frequently will affect your sleep.
2. Don't pay attention to the staple food. Once upon a time, rice, noodles and steamed bread were all staple foods on people's tables, but after a good life, these foods are getting farther and farther away from us. Many people even take fruit as their staple food in order to lose weight. Studies by American nutritionists show that eating less staple food will increase bad cholesterol and increase the risk of heart disease. However, traditional Chinese medicine emphasizes "five grains for nourishment", and insufficient intake of staple food can easily lead to deficiency of qi and blood and kidney qi. Ma Liping, vice chairman of Guangxi Nutrition Society, told reporters that taking fruit as the staple food is easy to cause malnutrition and unbalanced nutrition.
Ma Liping suggested that staple foods such as grains in the diet should provide 50%~60% of the daily energy needed. Adults need about 2000 kilocalories a day, of which the staple food should be no less than 1000 kilocalories, and the ratio of three meals should be 4:3:3 or 4:4:2. For example, it is more reasonable to eat two steamed buns and a bowl of porridge in the morning, a bowl of noodles at noon and a small bowl of rice and a sweet potato at night.
3. light a cigarette after dinner. People often say that "a cigarette after a meal is better than a living fairy". In fact, medical research shows that smoking immediately after meals is extremely harmful to health. Yang Li, a professor at Chinese Academy of Traditional Chinese Medicine, believes that smoking after meals is 10 times more harmful than usual. This is because after eating, the digestive system immediately moves in an all-round way, the gastrointestinal peristalsis of the human body is very frequent, the blood circulation is accelerated, and the pores of the whole body are also opened. At this time, smoking will strengthen the absorption of smoke by lungs and whole body tissues, and harmful substances in smoke will strongly stimulate respiratory tract and digestive tract. Therefore, smoking should be completely banned in public places and at home. If heavy smokers really have difficulties, they should also set the smoking time at half an hour after meals.
4. There is no wine and no joy in every meal. As the saying goes, "no wine, no table", no matter whether friends and family get together or socialize at work, wine is indispensable to entertain. According to the statistics of the World Health Organization, there are 60 kinds of diseases related to drinking, and the morbidity and mortality of diseases caused by alcohol are higher than those caused by tobacco. American studies have found that long-term drinking will cause damage to all organs: from the liver, stomach and pancreas to the brain, heart, bones, ears and eyes, it will be damaged to varying degrees. The most terrible thing is that excessive drinking can also cause cancer. Hong Zhaoguang, chairman of the Cardiovascular Committee of the China Association for the Aged Care, said that cancers such as esophageal cancer and gastric cancer are most likely to target people who like to drink.
In this regard, the World Health Organization suggested that "the less wine, the better". Under normal circumstances, men should not consume more than 20 grams of pure alcohol every day, and women should be less. Alcohol intake can be calculated by the formula of "alcohol consumption × alcohol concentration ×0.8". If you really can't avoid drinking, you'd better not drink on an empty stomach. Before drinking, you can eat some foods containing starch and high protein, such as bread.
5. Drink strong tea after meals. Many people in China have the habit of drinking tea after meals. In fact, this has laid a hidden danger to their health. Changjiang Wenyong, deputy director of the Tea Research Institute of Chinese Academy of Agricultural Sciences, told the reporter that drinking tea immediately after meals will easily lead to complex reactions between tea polyphenols in tea and iron and protein in food, thus affecting the absorption of iron and protein by human body. Experiments show that drinking 15g tea after meals will reduce the absorption of iron in food by 50%.
Jiang Yongwen said that drinking tea on an empty stomach before meals and drinking tea during meals is also not conducive to digestion. If you are thirsty after a meal, you can drink some boiled water instead. If you want to drink tea, it is best to have a cup of light tea after meals 1 hour.
6. Have a big meal in the evening. After a busy day, modern people often treat themselves with dinner. As everyone knows, this is harmful. Yu Kang, deputy director of clinical nutrition department of Peking Union Medical College Hospital, said that eating too much dinner and storing excess calories in the body will make people fat. Sometimes coupled with excessive drinking, it is easy to induce acute pancreatitis, and people may go into shock during sleep. Moreover, the swelling of the gastrointestinal tract will oppress the surrounding organs, make the cells in the corresponding parts of the brain active, and induce various nightmares when sleeping. In addition, eating too much dinner for a long time and not exercising after meals may induce intestinal cancer, which is also an important cause of diseases such as diabetes and hypertension.
Therefore, dinner should be eaten as early as possible; Second, we must reduce meat; Thirdly, to control the food intake, the calorie intake at dinner should not exceed 30% of the whole day intake; Finally, you can walk for half an hour after dinner.
7. skip breakfast. Many people "sacrifice" breakfast because they get up late, are afraid of trouble and are in a hurry. A study by the University of Colorado School of Medicine found that people who skip breakfast have higher insulin levels and are prone to diabetes over time. American Journal of Clinical Nutrition shows that skipping breakfast often increases the risk of heart disease. Yu Kang said that skipping breakfast will also reduce work efficiency. In addition, it is easy to cause skin dryness, wrinkling and anemia, and induce digestive tract diseases. If you don't eat breakfast for a long time, it will even increase your cholesterol and make you prone to gallstones. Therefore, no matter how busy, you can't save breakfast. It is recommended to have breakfast at 7~8 am. If you eat too early, it will interfere with the rest of your stomach. In addition, the types of breakfast should be few and refined.
8. Wolf down. With the accelerated pace of life, China people's eating speed has also been improved unconsciously. A survey conducted by our newspaper in conjunction with Sina. Com shows that among more than 4,000 people, nearly 90% only spend ten minutes eating a meal and chewing it two or three times each time. A study by Osaka University in Japan found that eating fast will double the risk of obesity; Researchers at the Medical University of South Carolina pointed out that if you don't chew it carefully, rough food will increase the burden on your stomach. Fan Zhihong, an associate professor at the College of Food Science of China Agricultural University, said that eating too fast will not only damage the esophagus, but also cause digestive and metabolic disorders, causing constipation and obesity. Hyperglycemia patients who eat too fast are in danger of aggravating their condition. So eat at least 15 minutes every meal. Eating more vegetables, fruits and coarse grains can increase chewing time. In addition, the chewing speed of each bite of rice should also be slowed down, and it is advisable to chew it for more than 20 times.
2. Healthy eating habits
1. This is a collocation problem.
Health is what everyone yearns for and pursues, and how to eat health from diet is a special concern of modern people. In order to "eat healthily", people constantly expand the scope of diet and skillfully change their diet methods. But this is far from enough, and some are even unscientific. A really healthy diet can't ignore the reasonable collocation of diet.
(1) Staple food and non-staple food collocation
The staple food is rice, noodles and steamed bread for three meals a day. Non-staple food refers to foods other than rice and flour that can enhance nutrition, stimulate appetite and regulate body functions, including dishes, milk, fruits and some snack foods. Staple food and non-staple food have their own nutrients, such as vitamins, minerals and cellulose. , far higher than the content in the staple food. Moreover, the cooking methods of non-staple food are varied, such as color, fragrance and shape, which can stimulate people's senses and appetite. Therefore, in order to ensure that people get all the nutrients they need, facilitate digestion and absorption, enhance physical fitness, resist aging and prolong life, it is best to eat staple food with non-staple food.
(2) Coarse grains with flour and rice.
Coarse grains refer to corn, sorghum, sweet potato, millet, buckwheat, soybean and other coarse grains. Flour and rice refer to polished rice and white flour. Generally speaking, the nutritional value and digestibility of flour and rice are better than those of coarse grains, but some nutrients of coarse grains are more than those of flour and rice. For example, the calcium content in millet and corn flour is twice that of polished rice, and the iron content is 3 ~ 4 times, which shows that the finer the grain processing, the more nutrients are lost. Eating coarse grains together with flour and rice can complement each other and help improve the nutritional value of food. For example, if two thirds of rice is added with13 of corn as food, the protein utilization rate of rice can be increased from 58% to 70%. Therefore, in order to meet the nutritional needs of people, especially the elderly, we should eat some coarse grains from time to time to adjust our appetite, thus increasing our appetite and improving our absorption of food nutrition.
Step 2: Balance
(1) heat balance
Nutrients that produce heat mainly include protein, fat and carbohydrate. Fat produces twice as much calories as the other two nutrients. If the intake of calories exceeds the needs of the human body, it will cause fat accumulation in the body, and people will become obese and prone to diseases such as hypertension, heart disease, diabetes and fatty liver. If the intake of calories is insufficient, malnutrition will occur, and many diseases will be induced, such as anemia, tuberculosis, cancer and so on. Therefore, in order to achieve heat balance, the reasonable ratio of protein, fat and carbohydrate should be 1: 1: 4.5. The daily calorie distribution of breakfast, lunch and dinner is 30%, 40% and 30% of the total calories respectively.
(2) Balanced taste
The effects of sour, sweet, bitter, spicy and salty food on the body are different. Sour taste can increase appetite, enhance liver function, and promote the absorption of minerals and trace elements such as calcium and iron; Sweetness comes from sugar in food, which can relieve muscle tension, enhance liver function, prevent cancer cells from attaching to normal cells, enhance human resistance and enhance memory; Bitter food is rich in amino acids and vitamin b12; ; Spicy food can stimulate gastrointestinal peristalsis, improve amylase activity, promote blood circulation and body metabolism; Salty food can supplement sodium and chlorine electrolytes to human body, and regulate osmotic pressure and normal metabolism between cells and blood. However, eating too much acidic food is easy to hurt the spleen, which will also aggravate the condition of gastric ulcer; Eating more sweets is easy to raise blood sugar and induce arteriosclerosis; Eating too much bitter food will hurt the lungs or cause indigestion; Excessive spicy taste is harmful to the heart; Excessive salty taste will increase the burden on the kidneys or induce hypertension. Therefore, it is good for health to keep a balance between foods with various flavors.
(3) Color balance
Different colors of food have different emphasis on nutrition. White food represented by rice and flour is rich in starch, vitamins and cellulose, but lacks essential amino acids such as lysine. Yellow food is represented by soybeans and peanuts. It is characterized by high content of protein and low fat, and is suitable for middle-aged and elderly people, patients with hyperlipidemia and arteriosclerosis. Red food represented by fish, livestock and poultry meat is rich in high-quality protein, vitamin A, calcium, zinc, iron and other elements, but the vitamins are relatively insufficient and the fat is high. Eating too much can easily lead to heart disease and cancer. Green food represented by vegetables and fruits is the main source of human vitamins, which can reduce the occurrence of heart disease and cancer. Black food, represented by black rice, laver, black beans and black sesame, is rich in iron, selenium and amino acids, but less in protein. Therefore, only when all kinds of foods are skillfully matched, learn from each other's strong points and have complete nutritional components can we achieve a balanced nutrition.
(4) Acid-base balance
The division of food acidity and alkalinity refers to the nature of the final metabolites of food in the body. Alkaline foods, such as vegetables, fruits, milk and tea, are the final metabolites of cationic alkali free radicals. Especially marine vegetables such as kelp are the highest among alkaline foods; Those final metabolites are acid radicals with anions, that is, acidic foods, such as meat, rice and noodles. Acidic foods contain more protein, while alkaline foods are rich in vitamins and minerals. Eating too much acidic food will make body fluids sour, cause mild acidosis, and easily lead to rheumatic arthritis, hypotension, diarrhea, migraine, gingivitis and other diseases. Similarly, excessive consumption of alkaline food will make body fluids alkaline, which will easily lead to hypertension, constipation, diabetes, arteriosclerosis and even leukemia. Body fluids, preferably in acid-base balance and slightly alkaline state. Therefore, the proportion of acidic and alkaline foods can not be ignored.
3. lies in reason
Generally speaking, three meals a day is the eating habit of most people, but how to arrange three meals a day is very knowledgeable. Some families have reasonable arrangements, many kinds of food and rich nutrition; But some families have a monotonous diet and lack nutrition. Whether the arrangement of three meals is scientific and reasonable is closely related to human health. Three meals a day should not only be quantified regularly, but more importantly, it is necessary to ensure the supply of nutrition and achieve a balanced diet.
(1) Have a good breakfast
Eating a good breakfast means eating some foods with high nutritional value, less but better. Because, after a night's sleep, people have basically consumed the nutrition they ate the night before, and only by supplementing it in time in the morning can they meet the energy needs of work, labor and study in the morning. If you don't eat breakfast for a long time, it will not only affect your health, but also be prone to gallstones. Many people are used to eating cakes, fried dough sticks, cakes and steamed bread. For breakfast, some people like eggs, meat and milk. Although these foods are also rich in carbohydrates, protein and fat, they are all acidic foods and cannot provide the basic food needed by human body. Eat more vegetables and adjust them to achieve acid-base balance.
(2) Eat a hearty lunch
Having a full lunch is to ensure that the lunch is of sufficient quality and quantity. Because lunch serves as a connecting link between the preceding and the following, it is necessary to make up for the deficiency of breakfast. In the morning, there is a large amount of activity and energy consumption, so as to reserve energy for energy consumption in the afternoon. Therefore, the quality of diet should be high and the quantity should be relatively sufficient. In other words, the amount of lunch staple food should be larger, it is better to mix some miscellaneous grains, and the variety of non-staple food should be more: if meat, fish, beans and various vegetables can be accompanied by a bowl of carefully prepared vegetable soup, dining will be more scientific.
(3) Dinner is light and light.
If you eat too much dinner, the concentration of sugar, amino acids and fatty acids in the blood will increase, and the excess calories will be converted into fat, which will make people fat. At the same time, protein, which can't be digested and absorbed, will produce a harmful substance under the action of intestinal bacteria, and these substances will stay in the intestine for too long, which is easy to induce colorectal cancer. If middle-aged and elderly people have a full meal for a long time, it will stimulate insulin secretion and easily lead to diabetes. Overeating at dinner is also easy to cause insomnia, dreaminess, neurasthenia and other diseases. Overeating at dinner can easily induce acute pancreatitis and make people go into shock during sleep. If the rescue is not timely, it will often endanger their lives. If there is ascaris obstruction and chronic infection in biliary tract, it is easier to induce acute pancreatitis and sudden death. Dinner is too greasy, and too much cholesterol accumulates on the blood vessel wall, which will induce arteriosclerosis, hyperlipidemia, hypertension, coronary heart disease or aggravate the condition for a long time. Eating high-fat food for dinner will make the whole body blood relatively concentrated in the stomach and intestines, which will easily lead to insufficient blood supply to the brain. In addition, don't eat dinner too late, preferably around 6 pm.