It is no exaggeration to say that your usual eating habits are closely related to many of your diseases!
How to eat? Look down!
Eat breakfast, remember "2 don't want 3 want"
Breakfast shoulders the heavy responsibility of providing nutrition: it can not only replenish energy after a night of fasting, but also "recharge" the morning work and study time.
For breakfast, it is best to pay attention to the following three points-
No, how about breakfast?
The reason is estimated that everyone knows: skipping breakfast is very harmful!
In order to prevent some friends from taking chances, let's repeat a few words:
Don't eat these four kinds often.
The following breakfasts, although very popular with everyone, are not very healthy, so you'd better eat less!
Such as fried dough sticks, pancakes and scallion cakes. , is one of our favorite breakfasts.
Although delicious, it belongs to Class 2A carcinogen, because high-temperature fried food is easy to cause high-temperature denaturation of protein and fat, and may produce carcinogens such as benzopyrene and heterocyclic amines.
First of all, the main component of rice porridge is starch, which has a single nutritional component and does not consider satiety.
Secondly, kimchi is a kind of pickled food, which is not only high in salt content, but also easy to produce nitrite during fermentation.
Nitrite itself does not cause cancer, but after reacting with meat protein, it will produce carcinogenic nitroso compounds.
You can eat most overnight dishes, but you'd better pour these two kinds quickly-
(1) Green leafy vegetables: Repeated heating causes heavy nutrient loss and pathogenic nitrite;
② Overnight fish and seafood: It is easy to produce protein degradation products, which will damage liver and kidney functions.
Many people like to have a steaming cup of coffee after getting up to refresh themselves.
In fact, drinking coffee on an empty stomach will not only stimulate gastric acid secretion, but also cause damage to gastrointestinal mucosa, and may also affect liver metabolism and cardiovascular system.
Eat these three kinds of food
A nutritious breakfast should include three kinds of food: cereal+protein+fruits and vegetables.
Generally speaking, the breakfast energy of adults should be 500~700 kilocalories.
In normal life, you can eat like this:
When you have lunch, remember "2 want 2 don't"
Busy for half a day, my stomach is already hungry. At lunch, I should also pay attention to the following points-
1. Eat on time
Many people are busy with work and study in the morning and often skip meals when they arrive.
But if you don't eat regularly, your stomach will be empty, but the secretion of gastric acid will not stop, which will damage the gastric mucosa. After a long time, it is easy to get stomach trouble.
Suggestion: Don't eat too late. It's better to eat at 1 1~ 13.
Chew slowly
There are still many people who are busy during the day and have a short lunch break. In order to catch up with the time, they ate three bites.
However, if the food is not fully chewed, it will directly enter the stomach, which will increase the digestive burden of the stomach. After a long time, it is easy to cause stomach problems.
Suggestion: chew slowly when eating, and the meal time is about 20~30 minutes.
3. Don't eat too much
After a long hard work, my stomach is already growling with hunger, so many people will eat a lot at noon.
However, eating too much often does great harm to the body: gaining weight, increasing the burden on the stomach, damaging the brain and accelerating aging.
Therefore, I suggest you eat seven points full.
The performance of seven-point fullness: the stomach has not felt full yet, but the enthusiasm for food has dropped, and the speed of taking the initiative to eat has also slowed down significantly.
Don't lie down immediately after eating.
Lie down and sleep immediately after dinner. It's not a big problem to do this occasionally.
However, if you do this often, it will easily lead to dysfunction of the lower esophageal sphincter, and stomach contents will easily reflux to the esophagus, causing symptoms such as acid reflux and heartburn.
Suggestion: take a stop after lunch and lie down after 15~30 minutes.
Eat, don't make these two mistakes!
When eating dinner, many people are prone to make the following two mistakes-
1. Eat too late
Eating dinner too late, many problems are easy to come to you: gain weight, insomnia, stomach trouble, diabetes and so on.
What time is suitable for dinner?
You can arrange an approximate dinner time according to your bedtime, preferably every 4 hours or more.
For example, if you are sleeping at 10~ 1 1, then the appropriate dinner time is 6~7 o'clock.
2. Eat too much
Many people feel that they have worked hard all day, so of course they should treat themselves well ~
However, eating too much high-protein, high-fat and high-energy food for dinner will bring many problems-
So, what should I eat for dinner?
The general principle is light nutrition, remember a few "fists":
The word "healthy diet" sounds difficult. It is not difficult to eat three meals a day scientifically and reasonably, taking into account some small details and eating healthily.