2, the rice should be thinner: the rice should be as soft as possible, and you can drink more porridge if possible. Rice is moderate in hardness and easy to digest, and has the effects of invigorating spleen and nourishing stomach, promoting fluid production and moistening dryness, which is beneficial to longevity. But it is not recommended to drink porridge every meal every day. After all, porridge is mainly water, and "dry goods" are rare. In the case of the same stomach capacity, porridge with the same volume is very different from steamed bread and rice in nutrition. In the long run, malnutrition may occur.
3, the dish is more fragrant: the "fragrance" mentioned here does not mean using more seasonings such as salt and monosodium glutamate, but adding more seasonings to the dish. Natural "spices" such as ginger, onion and garlic. People's five senses are interlinked, and sense of smell can be used to make up for the lack of taste. The so-called "color, smell and taste", smelling delicious food, we must have an appetite.
4. Eat more vegetables: This is very important. Now people have good material conditions and can eat whatever they want. As a result, some people eat big fish and meat every day, which is actually unhealthy. Eating more vegetables is not only easy to digest, but also can absorb more dietary fiber, which is good for protecting cardiovascular and intestinal tract. Eating no less than 250 grams of vegetables every day can reduce the incidence of cancer.
5, food should be light: some people like heavy-flavored food, too salty, too much sodium intake, which is not good for cardiovascular. It is not worth the loss to eat food with heavy taste in order to stimulate appetite. Eating too much salt will also increase the burden on the kidneys, and may also reduce the barrier effect of oral mucosa and increase the chances of survival and spread of cold virus in the upper respiratory tract. Therefore, the daily salt intake should be controlled within 6 grams, and the older you get, the lower you get. At the same time, you should eat less salty food such as bacon.
6. Better quality: protein plays an important role in maintaining normal metabolism and enhancing the body's resistance. Therefore, the "quality" of food is slightly better, and it is better to supplement enough protein. The daily weight per kilogram is about 1 g protein.
7, the food is slightly hot: cold food is mostly cold, eating too much will affect the digestion and absorption of the spleen and stomach, and even hurt the spleen and hinder the stomach. Warm food can nourish the stomach. Therefore, it is best to eat as little raw and cold food as possible, including raw and cold fruits, frozen cold drinks, cold meals and cold dishes. And pay more attention when the temperature is low.
8, the number is small: As the saying goes, "Hunger and cold, peace all year round." Avoid overeating, eating seven points full is more conducive to health and longevity. Especially for middle-aged and elderly people, the amount of saliva secretion is about 1/3 of that of young people, and the amount of gastric juice secretion is also reduced. So eating more will make your stomach swell and indigestion. Therefore, eating less and eating more meals every meal is more conducive to health and longevity.
9, chew slowly: wolfing food, food is not fully chewed, it will increase the digestive burden of the stomach. Chewing slowly can produce more obvious satiety, avoid overeating and help to digest food better.
10, breakfast: Huangdi Neijing says that "disharmony of stomach leads to anxiety". Eating dinner too late not only affects sleep and accumulates calories, but also easily causes urinary calculi. The peak of calcium excretion in human body is 4 ~ 5 hours after eating. People who eat supper too late and often take supper may have fallen asleep when the peak of calcium excretion comes. Therefore, the best time for dinner should be around 6: 00 or 7: 00 pm, and try to eat less supper.