Healthy eating standard:
1, which contains proper energy and nutrients to prevent malnutrition and overnutrition.
2. The proportion of carbohydrate, fat, protein and other nutrients is balanced, thus reducing the incidence of chronic diseases.
3. Cheap and delicious food available everywhere.
The concept of healthy diet should include: reasonable diet, moderate exercise, smoking cessation and alcohol restriction, and psychological balance.
1, a reasonable diet is to eat three meals a day on time, not overeating, and the staple food vegetables and fruits are reasonably matched. Not too hot.
2, moderate exercise is not sedentary, use less mobile phones and computers. Set aside some time for walking and exercise every day. Ensure a young heart.
3. Quitting smoking and limiting alcohol means not smoking at all. If you want to drink, you can drink a small amount, one or two a day is appropriate. Wine is better than white wine.
4. Psychological balance means that no matter what happens, it makes you angry or sad, or happy or excited. Don't get too excited, but be calm.
A reasonable diet structure is very important for human health, which can ensure health and prevent various diseases. Therefore, a reasonable dietary structure is very important. It is best to eat less and more meals, and the diet is light and rich in protein, collagen and vitamins. You must actively supplement protein and vitamins every day and eat a bean product, milk, eggs, vegetables and fruits every day. Only a balanced diet can ensure that the body has enough nutrition and will not avoid adverse reactions. It is necessary to develop the habit of eating on time, not being picky about food and not being partial to food.
1, help to lose weight
Being overweight increases the risk of chronic diseases. If a person is overweight or obese, they have a higher risk of the following diseases:
heart disease
Non-insulin dependent diabetes mellitus
Bone mineral density difference
Some cancers
Vegetables, fruits and dietary fiber needed by the human body in a healthy diet.
The calorie content of vegetables and fruits is lower than that of most processed foods. People who want to lose weight should reduce their calorie intake below the level they need every day.
Fiber is an element in a healthy diet, which is especially important for weight control. Plant food contains a lot of dietary fiber, which helps people keep full for a long time, thus regulating hunger.
Researchers have found that a protein diet rich in fiber and lean meat can lose weight, although it is high in calories.
2. Reduce the risk of cancer
An unhealthy diet can lead to obesity, which may increase a person's risk of cancer. Weight within a healthy range can reduce this risk.
Similarly, in 20 14, the American Society of Clinical Oncology reported that obesity may worsen the condition of cancer patients. However, a healthy diet helps to prevent cancer.
In another study of 20 14, the researchers found that eating fruit regularly can reduce the risk of digestive tract cancer. They also found that people who regularly eat vegetables, fruits and fiber are much less likely to develop rectal cancer, and a diet rich in fiber will reduce the risk of liver cancer.
3. Diabetes management
A healthy diet can help diabetics:
Lose weight (if necessary)
Control blood sugar level
Keep blood pressure and cholesterol within the target range.
Prevent or delay diabetic complications
For diabetics, it is very important to restrict them from eating foods containing sugar and salt. It is best to avoid fried foods with high saturated fat and trans fat content.
4. Heart health and stroke prevention
According to the data released on 20 17, as many as 9,265,438+million people in the United States suffer from at least one cardiovascular disease. These conditions mainly involve the heart or blood vessels.
According to the Canadian Heart and Stroke Foundation, up to 80% of premature heart attacks and strokes can be prevented by lifestyle changes, such as increasing physical exercise and a reasonable healthy diet.
For a long time, the medical community has recognized the relationship between trans fats and heart-related diseases (such as coronary heart disease).
If a person removes trans fats from his diet, he will lower the level of low-density lipoprotein cholesterol. This cholesterol can lead to plaque accumulation in arteries, which increases the risk of heart attack and stroke.