Then the question comes, how can we eat reasonably and ensure a healthy life? Here are six scientific principles of healthy eating. Learn from Jia Jia!
Food is diverse, mainly cereals.
The daily diet should include grains, vegetables and fruits, livestock, fish, eggs and milk, soybeans and nuts. It is recommended to eat more than 12 kinds every day and more than 25 kinds every week. Grain-oriented is an important feature of a balanced diet model. Eat 250-400g of cereals and potatoes every day, including 50- 150g of whole grains and miscellaneous beans and 50- 100g of potatoes. The energy provided by carbohydrates in diet should account for more than 50% of the total energy.
Eat dynamic balance and have a healthy weight.
People of all ages should exercise every day, keep energy balance and keep a healthy weight. Both underweight and overweight may increase the risk of illness. It is suggested that ordinary people should have at least five days of moderate-intensity physical activity every week, totaling more than 150 minutes; Insist on daily physical activity, with an average of 6000 steps of active physical activity every day; It is beneficial to minimize sedentary time and get up every hour to exercise. Middle-aged and elderly people mainly take appropriate exercise methods such as walking and Tai Ji Chuan.
Everyone's physique is different. Insufficient exercise, moderate exercise or excessive exercise can refer to the following table. It is best to find out the exercise frequency and method that suits you!
Eat more fruits and vegetables, milk and soybeans.
Vegetables, fruits, milk, soybeans and products are important components of a balanced diet, and nuts are a useful supplement to the diet.
Vegetables and fruits are important sources of vitamins, minerals, dietary fiber and phytochemicals. Milk and soybeans are rich in calcium, high-quality protein and B vitamins, which play an important role in reducing the risk of chronic diseases.
It is recommended that there are vegetables in the meal, and it is recommended to consume 300-500g per day, with dark vegetables accounting for 1/2. Eat fruit every day. It is recommended to eat 200-350g of fresh fruit every day. Fruit juice can't replace fresh fruit. Eating all kinds of dairy products, the intake is equivalent to 300 grams of liquid milk every day. Often eat soy products, which is equivalent to more than 25 grams of soybeans per day. Eat nuts in moderation.
Eat fish, poultry, eggs and lean meat in moderation.
Fish, poultry, eggs and lean meat can provide high-quality protein, vitamins A and B, and some of them also contain high fat and cholesterol. Animal food is best fish and poultry, with relatively low fat content and more unsaturated fatty acids; Eggs have complete nutrients; Choose lean meat with low fat content when eating livestock meat.
Excessive consumption of smoked bacon will increase the risk of cancer and should be eaten less. It is suggested to eat 280-525g of fish, 280-525g of livestock meat and 280-350g of eggs every week, and the average daily intake of fish, poultry, eggs and lean meat is 120-200g.
Less salt, less oil, less sugar and less wine.
At present, most residents in China consume too much salt, cooking oil and fat, which is an important factor for the high incidence of chronic diseases such as hypertension, obesity and cardiovascular and cerebrovascular diseases. Therefore, we should cultivate light eating habits. Adults should eat 6 grams less salt and 25-30 grams less cooking oil every day.
Excessive intake of added sugar will increase the risk of dental caries and overweight. It is suggested that the daily sugar intake should not exceed 50 grams, and it is best to control it below 25 grams. Water plays an important role in life activities, so we should drink more water. Adults are advised to drink 7-8 cups a day (1500- 1700 ml), and it is recommended to drink boiled water and tea, and not to drink or drink less sugary drinks.
Children, teenagers, pregnant women and nursing mothers should not drink alcohol. If adults drink alcohol, the amount of alcohol consumed per day should not exceed 25g for men and15g for women.
Put an end to waste and promote new food.
It is the virtue of the Chinese nation to be diligent and thrifty, cherish food and put an end to waste. Buy food on demand, prepare meals on demand, advocate separate meals, and don't waste it. Choose fresh and hygienic food and appropriate cooking methods to ensure food hygiene.
Learn to read food labels and choose foods reasonably. We should start from everyone, go home for dinner, enjoy food and family, create and support the social environment and conditions of civilized diet, inherit the excellent diet culture and establish a healthy diet.
What? These six rules are not enough? Don't worry, Jiajia has specially prepared a convenient and memorable reasonable diet formula for you. Keep it in mind and your health will be great!
Good food, don't be too full,
Drink well and don't be violent.
Three meals are different,
The weather is clear and cloudless in the morning and clear and cloudless in the afternoon.
Fewer in the evening, warmer at midnight,
Be careful when you are hungry.
When eating and drinking, talk less,
Very sanitary, no card.
No laughter, no anger,
Enjoy and avoid trouble.
Source: Dietary guide for China residents.
Jia Jia said.
At the same time, write down your own formulas and principles.
Don't forget to share it with everyone.
Let more people benefit