0 1, omnivore
Omnivorous food fully embodies the principle of food complementarity and is the guarantee of obtaining various nutrients. You can start by eating 10 and 15 foods every day.
Case description of wheat grain
Take wheat as an example. In addition to wheat, there are other miscellaneous grains such as barley, yuanmai, naked oats, oats, rye, buckwheat and highland barley. Their nutritional functions are different, some can prevent coronary heart disease, some can prevent diabetes, some can reduce blood lipids, some can enhance human immunity, and some can maintain and restore the normal elasticity of blood vessels. ...
02, slow food
"Chew 30 times a meal and eat for half an hour a meal" has multiple effects of strengthening brain, losing weight, beautifying face and preventing cancer.
The benefits of chewing food 30 times
Chewing can exercise facial muscles, and the masticatory muscles dial a "hotline" to the brain while exercising, so the brain is also activated. Blood is continuously transported to the brain, and information exchange between brain cells is frequent. Due to stimulation, the hormone secretion of the brain increases, and the brain's thinking talent and work efficiency are significantly improved. According to the research statistics of American medical experts, the IQ of children who chew less is much lower than that of children who mainly chew chewy food. Genius was thus murdered by ignorant desires.
03, vegetarian
The original meaning is "basically vegetarian", rather than not eating meat at all, which is also the prototype of eating determined by the structure of human digestive system. Vegetarianism is the core measure to prevent and treat civilized diseases.
The benefits of vegetarianism
The length of the intestines speaks volumes. The intestines of herbivores are several times longer than those of carnivores. This is because there is a lot of cellulose in plants, which needs to be fermented slowly to be fully digested and absorbed. Therefore, herbivores need longer intestines to keep food in the body for a longer time in order to absorb food. According to anatomical experts, the intestines of carnivores are 3-6 times longer than their bodies, while those of herbivores are 10- 12 times longer than themselves. The length of human intestines is the same as that of herbivores, and there is no doubt that vegetarianism has many benefits. Eating meat can reduce the burden on the digestive system. But a balanced diet with more vegetables and less meat is a better way to get balanced nutrition.
04. Eat early
Is that three meals need to be early. Breakfast is the "intelligence switch" of the day; Eating early for dinner can prevent more than ten diseases.
The benefits of children eating breakfast
A study by the University of Houston in the United States found that among well-nourished children aged 9- 1 1, children who eat breakfast perform better in some learning projects than those who don't eat breakfast, such as improving their math scores by 40% and being less absent or late.
Many parents cope with the health of themselves and their children because they don't know what to eat, have no time and have no appetite. Actually, the solution is simple. There are porridge, eggs, milk, soybean milk, tofu, noodles, bread and so on. For breakfast on weekdays, add some fresh vegetables and fruits appropriately to increase the intake of vitamins and cellulose. Over time, the body will obviously benefit.
05, light food
A light diet can best reflect the true taste of food and retain the nutritional components of food to the greatest extent. Including less salt, less oil, less sugar and so on. A word "light" can solve it.
Eating salt is harmful to health.
After eating food with high salt content (defined as food with high salt content of 4 grams), only 30 minutes later, the dilatability of blood vessels will be affected (the dilatability is half that of the group with low salt content of 0.3 grams), and then the heart will be injured.
This is because: under normal circumstances, when the heart pumps blood through blood vessels, it will produce nitric oxide, which will relax the blood vessels and make the blood flow smooth; However, salt, fat and other substances will hinder the release of nitric oxide, hinder the ability of vasodilation, and lead to an increase in blood pressure.
Scientists also reminded that even if the blood pressure is normal and the salt intake is too high, it will quickly cause damage to blood vessels.
06, cold food
Eating food with high temperature is harmful to esophageal health. Low temperature can prolong life, and cold food can enhance the function of digestive tract.
The influence of eating high-temperature food
The tolerance temperature of the mouth, esophagus and stomach of ordinary people is 50 ~ 60 degrees. The temperature of too hot food often exceeds 60 degrees. When eating, due to the hot mouth, food is often swallowed without full chewing, and the time left in the mouth is too short to chew slowly, which will affect the digestion and absorption of food and increase the digestive burden of the stomach. Moreover, if the diet is overheated, the taste buds of the tongue will be damaged and the taste will drop. Food only stays in the mouth for one minute, so it is often impossible to taste the taste of food. Long-term intake of scalded food can also cause oral mucosal ulcers.
07. Fresh food
Most foods are fresh, and many "living nutrients" can be maintained. Advocate "fresh food, fresh cooking" and "no leftovers".
Importance of active nutrients
Active nutrients actually mean that dietary nutrition can meet the requirements of the body, that is to say, the nutrients provided by diet to the human body are complete and sufficient, which can ensure the needs of various physiological activities of the body. Reasonable nutrition can promote the normal physiological activities of the body, improve the body's health, enhance the body's disease resistance and improve immunity. Reasonable nutrition can make the elderly energetic, improve work efficiency, resist aging and prolong life, which plays an extremely important role.
08, clean food
"Clean" includes no dust, no bacteria and viruses, and no pollutants.
09, raw food
The biggest characteristics of raw food: restoring fatigue, reducing stress, promoting blood circulation and detoxifying. Not everything is raw, but "raw food is suitable for raw food as much as possible".
The benefits of eating raw food
Raw food can preserve abundant enzymes and chlorophyll in food. For cancer patients, the cause of death is often not the size of the tumor, but the loss of immune function, which makes the human body lose its defense ability.
Raw food can preserve abundant enzymes and chlorophyll in food. Chlorophyll and enzymes of green plants reduce the generation of garbage, which is of great help to purify blood.
10, order food
Eating regularly and quantitatively to form a dynamic stereotype for a long time is the requirement of human biological clock.
Turn eating into a biological clock
Most activities of healthy people show a circadian rhythm, which accords with the 24-hour cycle formed by the regular rotation of the earth. Such as body temperature, pulse, blood pressure, oxygen consumption and hormone secretion level, all have circadian rhythm changes. The structure of biological approximate clock is called "biological clock".
1 1 snacks
In the 265438+20th century, five or six meals a day are appropriate, and snacks other than three meals (morning 10, afternoon 16, around 20 pm) are called "snacks", which have multiple functions. It is different from the usual snacks, and there is no concept of timing and quantification, which leads to the contradiction with dinner.
Solve life diseases with lifestyle
The most amazing health plan
Actually, it started with diet conditioning.
Eat in the right way
You don't have to worry about physical problems anymore.
So, let's start today.
Eat more and become healthy.