In fact, too much nutrients in any aspect is not only not good for human health, but also harmful to human health and becomes a burden to human body. Therefore, we should pay attention to diet, fill the "short board" and limit the "long board".
The traditional diet has three disadvantages:
According to The Lancet, China ranks first among the top 20 countries in the world in terms of cardiovascular diseases and cancer mortality caused by unbalanced diet. According to the analysis, the main problems of China people's diet structure are too much salt intake and too little miscellaneous grains and fruits. That is, our diet "short board".
First of all, excessive salt intake threatens human health.
The World Health Organization recommends that the daily salt intake of residents and adults in China should not exceed 6 grams, and for patients with "three highs" (mainly the elderly), it should not exceed 3 grams per day. In addition to cooking salt, some high-salt foods, such as bacon, sausage, ham sausage, pickles, pickles, potato chips, crispy rice and other processed foods, should be eaten less.
The latest statistics in China show that the daily salt intake of Chinese residents is 10.6g, which is lower than the previous11g. However, this is far from the health standard, and we need to continue our efforts.
Secondly, we eat too little miscellaneous grains.
China's staple food has always been called "south rice and north rice". In fact, rice is polished rice with refined flour, which contains extremely high sugar content. Excessive intake leads to insufficient intake of dietary fiber, which will also affect human health.
People in some places also eat miscellaneous grains, such as potatoes, corn, sweet potatoes, sorghum, buckwheat and millet. However, in order to taste better, some sugar substances are often added, or excess cellulose is filtered out, or cooking methods such as frying are used, which loses the meaning of "coarse grains". We should also pay attention to this.
It is suggested that the intake of coarse grains and fresh vegetables should be increased appropriately, which can supplement rich cellulose for human body.
Third, eating too little fruit.
Fruit is considered to be an important food category to help balance potassium and sodium in the diet, and also an important source of polyphenol antioxidants.
China scholars conducted a survey among 500,000 people and found that eating fruit every day can significantly reduce the risk of chronic diseases. Another study showed that the average life loss was 1.73 years old due to insufficient fruit intake in China. (Information from Life Times)
It can be seen that the whole people can develop the habit of eating fruit, increase the consumption of fruit, and realize the desire of increasing life expectancy by 1.73 years.
Eat more fruits, and the human body enjoys five major benefits:
1, water supply
Among the seven nutrients needed by human body, water is the only one, which is the most needed nutrient for human body. Although it can't provide energy for the human body, any form of life activities can't be separated from water.
In addition to developing good drinking habits, eating more fruits can also replenish water to the human body. Autumn pear, for example, is known as "natural mineral water" because of its high water content, low sugar content and rich minerals.
2. Adding sugar provides energy for the human body.
Most fruits are rich in sugar, except for a small amount of polysaccharide, more is fructose. Although fructose belongs to monosaccharide, it needs to be synthesized by the liver after entering the human body, which provides energy for the human body and will not cause too much fluctuation of blood sugar increase.
3, eat fruit to supplement vitamins
Fruits are rich in vitamins, especially vitamin C and B vitamins. Vitamins are also one of the seven nutrients needed by human body. They can't provide energy to the human body, just like lubricants, they can promote the metabolic function of the human body.
Therefore, eating more fruits also helps to improve the metabolic function of the human body and prevent the decline of immunity.
4. Rich dietary fiber
Fruit is also rich in dietary fiber, so it needs to stay longer after entering the stomach before sugar can be released.
On the one hand, blood sugar will not rise too fast, and at the same time, it can promote gastrointestinal peristalsis and improve the digestion and absorption function of the human body. At the same time, it can also help relieve constipation and accelerate intestinal "detoxification", thus improving gastrointestinal function.
In addition, it can increase satiety, limit calorie intake and accelerate fat metabolism, thus preventing people from getting fat.
Step 5 get in a good mood
Being in a bad mood can also do harm to the body, while being in a good mood can promote the endocrine system of the human body and is more conducive to the physical and mental health of the human body.
Eating more fruits can make us get a good mood from delicious food, and at the same time, we can silently enjoy the various benefits that fruits bring to the human body, and also add points to health and longevity.
Precautions for eating fruit:
1, eat fruit after meals, it is recommended to cook it after 30 minutes, not immediately after meals.
2. Fruits suitable for this season (Mid-Autumn Festival), such as oranges, oranges, kiwis, strawberries, jujubes, grapefruit, etc. Then bananas, apples and pomegranates; Finally, litchi, grapes, durian and so on.
The former has high vitamin C content and is suitable for eating in the morning. The latter has a high sugar content, so people who need to lose weight should not eat more.
Don't eat too much at once. It's Mid-Autumn Festival, and it's getting cold. If you eat too much fruit at room temperature at one time, your stomach may be uncomfortable. Especially children, the elderly, and some people with bad stomachs, don't eat too much at once.
Ok, that's all for today. I hope you like it. See you next time.