As the saying goes:
Coarse grains and coarse grains are rich in nutrition,
Not only protect your health, but also save money.
Eat rice with chaff.
The whole family is very happy.
Vegetables and fruits are low in energy and are important sources of vitamins, minerals, dietary fiber and phytochemicals. It is suggested that adults eat 300g~500g of vegetables and 200g~400g of fruits every day, and pay attention to increasing the intake of potatoes. Potatoes are rich in starch, dietary fiber and various vitamins and minerals. The diet of vegetables, fruits and potatoes plays an important role in maintaining normal intestinal function, improving immunity and reducing the risk of chronic diseases such as obesity, diabetes and hypertension.
As the saying goes:
Vegetarian, no overeating;
The diet should be light and omnivorous;
Slow food is better than coarse grains.
Milk has complete nutrients, proper proportion of ingredients and easy digestion and absorption. Milk is rich in high-quality protein and vitamins, with high calcium content and high utilization rate. It is an excellent source of dietary calcium. Drinking more milk is good for bone health of people of all ages. It is recommended that each person drink an average of 300 ml of milk every day. If you drink too much milk or have a tendency of hyperlipidemia, overweight and obesity, you should choose low-fat and skim milk.
Soybean is rich in high-quality protein, essential fatty acids, vitamins and dietary fiber, and contains phytochemicals such as phospholipids, oligosaccharides, isoflavones and phytosterols. You should eat more soybeans and their products. It is recommended that each person consume 30g~50g soybeans or a considerable amount of bean products every day. Bean products include soybean milk, bean powder, tofu, etc.
As the saying goes:
Eating meat is not as good as eating tofu.
Tofu and vegetables are safe;
Gold beans and silver beans are not as good as soybeans.
Soybeans-meat in the field.
Fish, poultry, eggs and lean meat are all animal foods, which are a good source of high-quality protein, lipids, fat-soluble vitamins, B vitamins and minerals for human beings and an important part of a balanced diet. Lean meat has high iron content and good utilization rate. The fat content of poultry is also low and the unsaturated fatty acid content is high; Eggs are rich in high-quality protein with complete nutrients, which is the economic source of high-quality protein.
However, animal foods generally contain a certain amount of saturated fat and cholesterol, and excessive intake may increase the risk of cardiovascular diseases.
Eat a light and salt-free diet. Develop the habit of light and salt-free diet, that is, the diet should not be too greasy, too salty or too salty.
Eat too much animal food and fried, smoked and pickled food. The daily intake of edible oil should not exceed 25g—30g, and the intake of salt should not exceed 6g. In addition to salt, we should also eat less high-sodium foods such as pickles and monosodium glutamate, as well as processed foods containing sodium. Eating too much salt will increase the risk of hypertension.
Diet and exercise are two main factors to maintain a healthy weight. If you eat too much and exercise too little, excess energy will accumulate in the body in the form of fat, which will increase your weight and cause overweight or obesity. On the contrary, if you don't eat enough, you may be underweight or thin due to lack of energy.
Eating too much means eating less. Don't eat 100% full at every meal.
As the saying goes:
Never leave your mouth, you are in excellent health;
Eat less and live to ninety-nine;
Eat less at night and be comfortable all night.
High alcohol contains high energy, and liquor is basically a pure energy food without other nutrients. Excessive drinking will reduce appetite and food intake, lead to a variety of nutrient deficiencies, acute and chronic alcoholism, alcoholic fatty liver, and even alcoholic cirrhosis in severe cases. Excessive drinking will also increase the risk of diseases such as hypertension and stroke.
as the saying goes
A healthy friend who drinks a little.
The culprit of alcoholism.
Eating fresh and hygienic food is the fundamental measure to prevent food-borne diseases and realize food safety. Smoked foods and some colored foods may contain harmful ingredients such as benzopyrene or sulfite, so it is not advisable to eat more. High temperature heating can kill most microorganisms in food and prolong the storage time; The cold storage temperature is usually 4℃~8℃, which is only suitable for short-term storage; The frozen storage temperature is as low as-12C~-23℃, which can keep food fresh and is suitable for long-term storage.
As the saying goes:
If you want to be healthy, food should be fresh.
Rotten fish and shrimp kill friends.
Physical activity refers to physical activity that consumes energy, including physical exercise and housework, such as washing dishes, sweeping the floor and cleaning the room. It also includes things you don't want to do in the office, such as climbing stairs (but you take the elevator). Exercise is a planned, organized and repeatable exercise aimed at improving or maintaining one or more fitness states, including the rational consumption and distribution of energy.
6000 steps of physical activity every day
Basic daily activity = 2,000 steps+7 minutes by bike = 1 0,000 steps+8 minutes by mopping the floor = 65,438+0,000 steps by walking at a moderate speed = 65,438+0,000 minutes by bike+8 minutes by Tai Ji Chuan = 1 0,000 steps.
1- One bag of milk a day
2-250g carbohydrate per day.
3- Ensure 3 servings of high protein every day.
4- Diet and health care four words, "coarse and fine, not sweet or salty, three or four meals, seven or eight full"
5- guarantee 500 grams of fruits and vegetables every day.
Food is diverse, mainly cereals;
Eat more fruits and vegetables, potatoes complement each other;
Milk beans should be available every day;
Eat in moderation, fish, poultry, eggs and meat;
Balanced food and moderate weight;
Light and less salt, eat less fat;
If you drink alcohol, you should limit it;
Healthy diet, disease prevention and longevity.
Long-term adherence to a balanced diet is the foundation of health. "Walk 10,000 steps a day, eat two scales and be healthy for a lifetime."
I wish everyone a balanced diet and good health under the guidance of dietary guidelines!