Deshu catering
Deshu diet advocates eating more vegetables, fruits and dried fruits (raisins, dates, etc. ), eat more whole grains and miscellaneous beans as the staple food, eat less or not refined white grain, replace red meat with fish, low-fat milk, poultry meat and nuts, and use less saturated fat (butter, lard, palm oil, coconut oil, etc.). ) cooking, and control the salt intake below 6 grams per day.
mediterranean diet
Mediterranean diet is considered to be the best plant-based diet of all diets.
In addition to promoting the intake of fruits, vegetables and whole grains, this diet also strongly recommends olive oil, fish and red wine. Studies have shown that the Mediterranean diet can reduce the risk of heart disease and breast cancer and help improve the cognitive ability of the brain.
Special reminder:
Although the Mediterranean diet is good for health, it can't be controlled.
For example, tea seed oil, almond oil, low erucic rapeseed oil and high oleic peanut oil are rich in monounsaturated fatty acids and can replace olive oil. Even so, the daily intake should be controlled at 25~30 grams.
In addition, China's dietary guidelines recommend alcohol intake: less than 25g per day for men and less than15g for women.
Drinking red wine should not exceed 160 ml for men and 100 ml for women. Non-drinkers don't have to drink red wine to follow this diet.
Fish can be eaten three times a week, and steaming and stewing are the best. Frying and frying will reduce the proportion of omega-3 fatty acids, and smoking will produce polycyclic aromatic hydrocarbons carcinogens.
Elastic vegetarian diet
This diet emphasizes that vegetarians don't have to give up meat completely, but can eat in small quantities and eat more plant protein and dairy products such as beans and nuts every day.
Protein in fish egg milk contains essential amino acids, which are easy to digest and absorb. Whole grain staple food contains a part of protein, but the quality is slightly lower.
Beans and bean products contain high-quality plant protein. Although their digestibility is lower than that of protein, they are rich in antioxidants, vitamin E, vitamin K and dietary fiber, which are beneficial to cardiovascular and cerebrovascular diseases and diabetes. Therefore, vegetarians should pay special attention to supplementing beans.
The seed structure of beans is relatively compact, which is not conducive to digestion and absorption. People with a bad stomach should try to make essence, such as stewing in a pressure cooker.
Weight observation diet
Many nutritionists who advocate weight observation diet score food nutrition. The higher the content of saturated fat and sugar, the higher the score. The higher the protein content, the lower the score. They suggest that people should choose foods with low total scores and monitor their total dietary scores every day.
The higher the minerals, vitamins and high-quality protein in the food with the same calorie, the less harmful components, the higher the nutritional density and the higher the score in the weight observation diet.
The principle of high nutritional density food is "less oil, less sugar and less refined white starch", which is mainly steamed and boiled, and fried is avoided. Pay attention to the reasonable collocation of fruits and vegetables, coarse grains and dairy products, and replace biscuits and snacks with nuts and fruits to improve the overall score.
Brain-nourishing diet
Brain-strengthening diet is a mixed version of Mediterranean diet and Deshu diet, which pays attention to brain health and advocates eating less red meat, butter, sweets and cakes, fried food and fast food.
When the intake of whole grains, fruits, vegetables and fish in the diet of middle-aged and elderly people is high, the brain degeneration is relatively slow.
On the contrary, fried and high-sugar foods, which are high in fat and calories, are boosters of hypertension and hyperlipidemia. Excessive consumption can also lead to atherosclerosis and increase the risk of Alzheimer's disease.
Red, yellow, orange and other colors of vegetables can provide rich vitamins and plant compounds, which is conducive to activating brain nerve tissue and can be eaten more.
Thin layer chromatography diet
TLC diet was founded by the National Institutes of Health, which emphasizes that the diet should reduce saturated fat, increase the intake of high-quality protein, and improve the overall metabolism of the body, especially advocating skinning when eating meat.
Most people are used to cooking ingredients with liquid vegetable oil. If they don't eat biscuits, snacks and fried snacks often, their saturated fat intake will not be too high.
Some people think that "pigskin beautifying" and "chicken skin supplementing collagen", in fact, a large amount of meat skin products can not only achieve skin beautifying effect, but also consume a lot of fat, which is not conducive to cardiovascular and cerebrovascular health.
Therefore, the saturated fat content in sheep oil, butter and cream is the highest, butter and cakes on the market should be bought as little as possible, and the saturated fat in red meat is also high. It is suggested that Chinese people eat more fish, shrimp and poultry and control the intake of red meat.
How to eat correctly
1. Eat less fried food.
Most friends like to eat fried food, such as French fries, fried chicken, and various fried barbecues on the street. Although these foods are delicious, they are also killers of losing weight. We all know that fried food contains a lot of oil and fatty acids. The effect of dieting will be gone in a few days, so girls who love beauty must control their mouths and eat less fried food, which will not only effectively maintain a perfect figure, but also be of great benefit to their health.
2. Eat more fruits and vegetables
Friends who want to lose weight should eat more fruits and vegetables on weekdays, because fruits and vegetables are rich in vitamins and minerals and a lot of cellulose. The key is that eating these can increase people's satiety and make people not interested in which meat foods. In addition, eating these foods can replenish the water lost in the body, help accelerate the metabolism of the body, and achieve the effect of losing weight.
3. Don't eat dinner or eat less.
Because the metabolism of the human body is very slow at night, it doesn't consume the energy of food, which is also the time to hoard fat, because at this time, the digestion speed of what you eat will also slow down, and in the long run, your weight will increase. Therefore, it is suggested that you can eat more energy for breakfast, eat some light food for lunch, eat more fruits and vegetables, and try not to eat at night. This is also the basic principle of healthy eating and weight loss. After losing weight successfully in this way, you can keep your figure well.
Precautions for healthy eating
1. This is a collocation problem.
Physical health is one of people's favorite things, so how to eat health from diet is a special concern of modern people. In order to "eat healthily", people constantly expand the scope of diet and use various dietary methods. But in fact, this is far from enough. Some people operate blindly, so it is somewhat unscientific. A really healthy diet can't ignore the reasonable collocation of diet.
(1) Staple food and non-staple food collocation
The staple food is rice, noodles and steamed bread for three meals a day. Non-staple food refers to foods other than rice and flour that can enhance nutrition, stimulate appetite and regulate body functions, including dishes, milk, fruits and some snack foods. Staple food and non-staple food have their own nutrients, such as vitamins, minerals and cellulose. , far higher than the content in the staple food. Moreover, the cooking methods of non-staple food are varied, such as color, fragrance and shape, which can stimulate people's senses and appetite. Therefore, in order to ensure that people get all the nutrients they need, facilitate digestion and absorption, enhance physical fitness, resist aging and prolong life, it is best to eat staple food with non-staple food.
(2) Coarse grains with flour and rice.
Coarse grains refer to corn, sorghum, sweet potato, millet, buckwheat, soybean and other coarse grains. Flour and rice refer to polished rice and white flour. Generally speaking, the nutritional value and digestibility of flour and rice are better than those of coarse grains, but some nutrients of coarse grains are more than those of flour and rice. For example, the calcium content in millet and corn flour is twice that of polished rice, and the iron content is 3 ~ 4 times, which shows that the finer the grain processing, the more nutrients are lost. Eating coarse grains together with flour and rice can complement each other and help improve the nutritional value of food. For example, if two thirds of rice is added with13 of corn as food, the protein utilization rate of rice can be increased from 58% to 70%. Therefore, in order to meet the nutritional needs of people, especially the elderly, we should eat some coarse grains from time to time to adjust our appetite, thus increasing our appetite and improving our absorption of food nutrition.
Step 2: Balance
(1) heat balance
Nutrients that produce heat mainly include protein, fat and carbohydrate. Fat produces twice as much calories as the other two nutrients. If the intake of calories exceeds the needs of the human body, it will cause fat accumulation in the body, and people will become obese and prone to diseases such as hypertension, heart disease, diabetes and fatty liver. If the intake of calories is insufficient, malnutrition will occur, and many diseases will be induced, such as anemia, tuberculosis, cancer and so on. Therefore, in order to achieve heat balance, the reasonable ratio of protein, fat and carbohydrate should be 1: 1: 4.5. The daily calorie distribution of breakfast, lunch and dinner is 30%, 40% and 30% of the total calories respectively.
(2) Balanced taste
The effects of sour, sweet, bitter, spicy and salty food on the body are different. Sour taste can increase appetite, enhance liver function, and promote the absorption of minerals and trace elements such as calcium and iron; Sweetness comes from sugar in food, which can relieve muscle tension, enhance liver function, prevent cancer cells from attaching to normal cells, enhance human resistance and enhance memory; Bitter food is rich in amino acids and vitamin b12; Spicy food can stimulate gastrointestinal peristalsis, improve amylase activity, promote blood circulation and body metabolism; Salty food can supplement sodium and chlorine electrolytes to human body, and regulate osmotic pressure and normal metabolism between cells and blood. However, eating too much acidic food is easy to hurt the spleen, which will also aggravate the condition of gastric ulcer; Eating more sweets is easy to raise blood sugar and induce arteriosclerosis; Eating too much bitter food will hurt the lungs or cause indigestion; Excessive spicy taste is harmful to the heart; Excessive salty taste will increase the burden on the kidneys or induce hypertension. Therefore, it is good for health to keep a balance between foods with various flavors.
Conclusion: From the article, we know that it is a good choice to start with diet if you want to become healthier, but you can't just eat it. We should have a reasonable eating habit and pay attention to the collocation of healthy diet and the balance of dietary calories and nutrition. In order to ensure that people get all the nutrients they need, facilitate digestion and absorption, enhance physical fitness, and resist aging and prolong life, it is best to eat staple food with non-staple food.