So, how can we make a reasonable diet?
The first is comprehensive balance, that is, eating everything, not picky eaters, not partial eclipse. As we all know, no single natural food can provide all the nutrients needed by the human body. Therefore, a reasonable diet must consist of a variety of foods in order to achieve a balanced diet. According to its composition, food can be divided into five categories. The first category is cereals and potatoes, which mainly provide carbohydrates, protein and B vitamins, and are the main sources of dietary energy in China. The second category is animal foods, such as meat, poultry, eggs, fish and milk, which mainly provide protein, fat, minerals, vitamins A and B and essential fatty acids. The third category is soybean and its products, which mainly provide protein, fat, cellulose, minerals and B vitamins. The fourth category is vegetables and fruits, which mainly provide cellulose, minerals, vitamin C and carotene. The fifth category is pure heat energy food, including animal and vegetable fats, various edible sugars and alcohol, which mainly provide heat energy and essential fatty acids. Nutritionists suggest:
1. Appropriately increase animal food, improve the quantity and quality of dietary protein, but prevent excessive consumption.
2. Change the structure of animal food, give priority to pork, increase the intake of poultry, aquatic products and milk such as chickens and ducks, and prevent excess fat, especially saturated fat.
3. Increase the intake of bean products and improve the quantity and quality of dietary protein.
4. Stabilize the food intake and maintain the fine tradition of "five grains for nourishment" in China, but limit the intake of sucrose to prevent excessive calorie intake.
5. Ensure the intake of vegetables. It is best for everyone to consume about 500 grams of various vegetables every day to ensure the source of certain vitamins, minerals and cellulose.
6. Edible fungi should be included in the diet structure, because they contain high protein, appropriate proportion of essential amino acids and various trace elements, which can improve the immune function of the body.
Diet should be diversified, not partial eclipse. The elderly should pay attention to eating more beans and bean products, milk, lean meat, shrimp skin, eggs, kelp, vegetables and so on. Don't eat too salty and sweet. The average daily salt intake was 10g (5g for patients with hypertension). Partial eclipse can lead to various nutrient-related diseases. If you eat too much animal fat, salt and sugar and lack fresh vegetables and fruits, it is often a risk factor for hypertension, coronary heart disease and stroke. When choosing food, we should pay attention to freshness, eat it within one day as much as possible, and eat less overnight dishes, even if there is a refrigerator. Pay attention to storing dry food to avoid mildew. When buying packaged cooked food, pay attention to the shelf life and delivery date on the packaging bag.
Maintain the characteristics that China's diet is mainly based on plant food, supplemented by animal food, and the source of heat energy is mainly grain, so as to avoid the disadvantages of excessive fat and high heat energy brought about by western dietary patterns.
The second is the right amount. Being too fat or too thin is not good for your health. The viewpoint of "not having enough to eat" is put forward by previous health care experience, and its purpose is to make the diet moderate, the hunger moderate, and the intake and consumption of nutrients such as heat energy and protein adapt to avoid obesity or emaciation. Regular weighing is a common method to measure whether the diet is moderate or not.
Secondly, we should insist on healthy exercise every day.
Pay special attention to the choice of time. The most common thing is to exercise in the morning or at night. There is no doubt that you should choose the evening. Of course, you should try to finish the exercise task before nine o'clock, otherwise working overtime at night will be a burden to your health. If you really have no time at night, you can also choose to exercise later in the morning.
Exercise when the outdoor temperature is suitable. It is too cold or too hot. Exercise consumes a lot of energy to the body, but most of it is caused by the body's reaction to external temperature. High temperature or low temperature conditions cause great physical loss and have no exercise effect at all. Therefore, in the case of large temperature difference with the body, we should try to avoid exercise.
Be sure to warm up before any exercise. Warm-up exercise itself plays an auxiliary role in later sports, so don't omit it, especially some high-intensity antagonistic sports, such as basketball games. Remember that warm-up is for your own healthy exercise and is more conducive to your own state.
Insist on exercising, and the effect of any exercise is slowly reflected through time. In addition, when starting a sport, we should pay special attention to step by step, not just exercise once. We should make long-term plans and gradually adapt to the rhythm of sports. It's a long way to go, Xiu Yuan. Exercise is to keep healthy.
To know how to rest, rest is actually a form of exercise. Sometimes there will be a fatigue period in our exercise, so we need to keep our bodies at rest in order to recover our bodies better and exercise better in the future. Just like combining work and rest, you should know how to exercise and relax yourself.