Overeating can lead to obesity, diabetes, gallstones, hyperlipidemia, hypertension and other diseases, and even induce tumors in China, such as breast cancer and colon cancer. It not only seriously affects health, but also shortens life expectancy. Long-term malnutrition in diet will lead to malnutrition, anemia, lack of various elements and vitamins, affect children's intellectual growth and development, and reduce human disease resistance and work, work and study abilities.
Diet is closely related to health. Only by ensuring a healthy diet first can we further ensure our health. It makes sense to get sick from the mouth, which shows how important diet is to health. So everyone should develop good eating habits. Everyone should also know some common sense about healthy eating.
Healthy eating must first develop good eating habits.
(l) Reasonably allocate the amount of food for three meals a day, and the allocation should adapt to physiological conditions and work needs. The best distribution ratio should be 3: 4: 3. If you eat 1 kg of grain a day, it is appropriate to eat 3 Liang each in the morning and evening and 4 Liang at noon.
(2) protein, calcium, phosphorus and fat-soluble vitamins are better than vegetarianism when the vegetarian diet is properly matched; Unsaturated fatty acids, vitamins and cellulose in vegetarian food are better than those in meat. Therefore, vegetarian food and vegetarian food are properly matched, learning from each other's strengths and complementing each other, which is beneficial to health.
(3) Not picky eaters and partial eclipse are supplied by various foods, and no natural food can contain all the nutrients needed by the human body. Eat only one kind of food; No matter how much you eat and how nutritious you are, you can't keep healthy. Therefore, in the diet, don't be picky about food and partial eclipse for a long time.
(4) Don't overeat As the saying goes, "If you want to be healthy, you don't have enough to eat", which makes sense. Overeating will not only destroy the digestion and absorption function of gastrointestinal tract, but also cause acute gastroenteritis, acute gastric dilatation and acute pancreatitis. Moreover, due to the rise of diaphragm, it will affect heart activity and induce heart disease. If the rescue is not timely, it will be life-threatening. Therefore, don't eat and drink at any time.
Reasonable cooking methods ensure a healthy diet.
(l) Cooking of staple food: Wash rice gently, not too often, to reduce the loss of vitamins. Rice absorbs the most water after soaking for two hours, so it is best to soak for two hours before cooking. Cooking after soaking can not only save 40% time, but also preserve vitamin B in rice. Only lost 35%. It is best to steam rice with rice or water. If you cook, you should also drink rice soup.
(2) Cooking of vegetables: Fresh vegetables contain more vitamins and inorganic salts. If vegetables are stored for too long, they will lose a lot of nutrients. Vegetables should be washed before cutting, and then cut before cooking, which can reduce the loss of vitamins. Generally, don't chop vegetables too much. If you can break it by hand, use as few knives as possible, because iron will accelerate the oxidation of vitamin C. When cooking, stir fry quickly, avoid stewing for a long time, and cover the pot to prevent the water-soluble vitamins from losing with steam. When cooking, try to add as little water as possible. When cooking, you should boil the water first, and then put the vegetables. When stewing, add salt to the oil to raise the temperature, or add vinegar appropriately, which can not only flavor, but also protect vitamin C from loss. Adding a little starch when cooking meat dishes can protect protein from becoming too hard, which is delicious and easy to digest. Try not to use a steel pan or a copper shovel when cooking. Because copper can accelerate the oxidation of vitamin C, the loss of vitamin C when cooked in aluminum pot is the least.
Ensuring a healthy diet also requires a reasonable diet structure.
China Nutrition Society put forward eight requirements for the diet of China residents, namely: first, the food is diverse, mainly cereals; Second, eat more vegetables, fruits and potatoes; Third, eat milk, beans and their products every day; Fourth, eat proper amount of fish, poultry, eggs and lean meat, and eat less fat and meat oil; Fifth, the food intake should be balanced with our physical activity level and maintain an appropriate weight; Sixth, the diet is light and less salt; Seventh, if you want to drink, you must limit it; Eighth, pay attention to the cleanliness of food, and don't eat those spoiled foods. We often say that "food is the most important thing for the people, and it is very important to lead an honest and clean life". These are all the knowledge we need to know to ensure our health and food safety.
We say, "There is no beauty or evil in things. The most important concept in medical health-balance is an important principle for us to do any healthy behavior, and so is diet. Many friends have heard of the "barrel theory". A bucket is bound by a board, and the highest water level in the bucket can only reach the level of the shortest board. Similarly, our diet is the same. If your diet is unbalanced and you lack something, it will affect your overall absorption. Because the human body absorbs nutrition in proportion, the lack or deficiency of any link will affect the overall level. So why do we demand that food diversity and richness are the same?
In addition to the above requirements, healthy eating needs our long-term persistence. If you fish for two days and dry the net for three days, there will be no good result. Therefore, for your health, please develop and adhere to healthy eating habits.