What is a 5*5*5 healthy eating plan? First of all, it should be clear that this 5*5*5 healthy eating plan is not a short-term weight loss plan or fitness diet, but a healthy eating habit that can last for a lifetime.
And this plan has good adaptability, no matter what kind of diet plan you are using now, or you are always on a business trip for work reasons, you can take care of it well. This plan is tailor-made for everyone, because it is made according to everyone's preference for food.
The first "5" in the "5 * 5" plan refers to five health defense systems, namely angiogenesis, stem cell regeneration, microbiome, DNA protection and immunity.
These systems can keep our health in perfect balance. If we make some contributions to this system every day, this system will enhance our ability to resist diseases, and if we want to make some contributions to this system, we must use the second 5.
The second "5" refers to five healthy foods.
In other words, you should choose at least five foods that you like from more than 200 foods listed by the author, and then put them into your daily diet. Under the premise of not affecting the current eating habits, eating every day is for health investment and savings.
The third "5" refers to the time to eat these healthy foods.
Most of us eat about five meals a day: breakfast, lunch, dinner, snacks and desserts. This means that we have five chances to eat healthy food every day.
The above three fives are the 5*5*5 healthy eating plan put forward by the author.
How to use the 5*5*5 plan
So how to implement this plan in life?
Specifically, it can be divided into three steps:
The first step is to establish a food list, that is, choose your favorite food and drink from the list of more than 200 healthy foods provided by the author.
For example, cherries, apples and nectarines can be selected from fruits; Vegetables can be aged garlic, celery, onion and spinach; Beans and mushrooms can be selected from black beans, Flammulina velutipes, peas, mushrooms or soybeans; Nuts can be selected from barley, peanuts, sesame seeds and sunflower seeds. Finally, you can choose drinks, such as cranberries, orange juice, pomegranate juice and various China teas.
When choosing, make sure that each food can correspond to a different health defense system. After making the selection, you get your own personalized healthy food list.
The second step is to classify these foods.
After determining your favorite foods, let them help your health defense system. Make a 5*5*5 worksheet, first write down five health defense systems, namely: angiogenesis, stem cell regeneration, microbiome, DNA protection and immunity, and then list these foods under different defense systems.
Some foods may appear under the unused defense system many times, such as tea. This is a normal phenomenon, because tea is beneficial to all defense systems.
After making this table, you can take out your mobile phone and carry it with you, and then you can choose vegetables conveniently and quickly in the vegetable shop or restaurant when you eat. At first, you may often check this list, but after a long time, you will be familiar with your preferences, so you don't need to look at this list again.
Next, you can start the whole 5*5*5 plan, and choose 1 food from each category every day, and one ***5 different foods that you want to eat that day.
Many foods affect more than one defense system when choosing daily food. For example, mushrooms can enhance immunity and microflora. Oranges can not only resist angiogenesis, but also help repair DNA, which is beneficial to the immune system. On the other hand, tea can provide protection for every defense system.
For this multifunctional food, such as mushrooms, it can protect both immunity and microflora, so can eating it once protect both defense systems at the same time? The author's suggestion is that this kind of food should belong to a certain 1 defense system, and the other four defense systems should find suitable food to protect them, that is to say, we must always eat five kinds of food every day.
Knowing this principle, the next step is to eat these five foods.
According to the author, we have the opportunity to eat five meals a day, three meals a day, and still have time to eat snacks and desserts. But the author doesn't mean that we can eat these five foods five times, but that we can have five chances to eat them every day. For example, if we eat all five kinds of food at once for breakfast, we can eat the rest of the rice casually.
Intimate reminder
In order to help you integrate the 5*5*5 plan into your life, the author also gives two intimate tips.
The first is to treat "CD Action" rationally.
"CD Action" is a positive action advocated several years ago to oppose extravagance and waste, cherish food and eat all the food on the plate. However, the author believes that this is an outdated concept from a health point of view. When we eat, the portion of each meal should be moderate. Japanese people who live a long life have a principle of "eating until they are full", that is, your body has eaten enough food before you feel full.
If you don't stop talking, it may be out of habit, or you want to finish all the food on your plate to avoid wasting it, but at this time you must remember to leave extra food on your plate, or control your appetite before eating, and don't put too much food on your plate.
The second suggestion is to eat less and more meals every week.
The author points out that a study on diet and life expectancy shows that limiting calorie intake can prolong life expectancy. Yes, eating less high-calorie food can not only lose weight, play an anti-aging role, but also activate the five health defense systems in the body, so the popular methods such as skipping rope are still worth trying.
In addition, you can skip breakfast or lunch for several days a week, but even if you decide not to eat a certain meal, make sure you still eat the five foods on the list that day. For example, if you decide not to eat lunch one day, there will be other time for breakfast and dinner, and arrange the five foods you choose.
Although the 5*5*5 plan will not have immediate effect, it will not be too difficult, nor will it be too difficult to implement, nor will it have much impact on your original eating habits. As long as it is implemented for a long time, it will be beneficial to our five health defense systems and will make us healthier.