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1. varieties, on the basis of rice, steamed bread, flower rolls, noodles and other flour and rice, add two or three kinds of whole grains every day, such as:
Cereals: corn, millet, purple rice, sorghum, Redmi, black rice, barley, oats, wheat, etc.
Dried beans: soybeans, mung beans, red beans, black beans, broad beans, peas, etc.
Tubers: sweet potato, yam, potato, etc.
It is not advisable to eat only flour and rice or coarse grains. Eating only flour and rice can lead to puffiness, physical decline, constipation, hypertension, diabetes, coronary heart disease and other diseases. Eating only coarse grains will increase the burden on the stomach, cause malnutrition and even cause gout.
2. in terms of food intake, the amount of staple food per meal is controlled at about two or three. Eating too much or too little staple food is unhealthy, and eating less and more meals is the healthiest. Adding a bowl of liquid food such as millet porridge between meals is good for digestion. If you eat too much staple food, four or more pieces of rice, such as more than one steamed bread or a large bowl of noodles, are considered excessive. Eating too much staple food will inevitably lead to eating less other kinds of food, resulting in nutritional imbalance, and the sugar of staple food will rise faster, which will burden the islets.
3. Drink porridge to nourish the stomach?
It is not advisable to drink only porridge for a long time. Usually, the elderly like to use rice porridge with pickles, which is considered as a typical light diet to nourish the stomach. This idea is wrong. The nutritional composition of porridge is single, and the salt content of kimchi exceeds the standard, which easily leads to nutritional deficiency.
Besides, porridge is too soft. Drinking porridge for a long time may worsen gastrointestinal function faster and weaken digestive function. The porridge of flour and rice is absorbed quickly and easily causes blood sugar fluctuation, so it is not recommended for diabetics to drink porridge.
Patients with gastroesophageal reflux should not drink porridge either. Porridge will cause excessive gastric acid secretion, prolong gastric emptying time, make reflux more likely to occur, and aggravate heartburn and other discomfort.
People with insufficient gastric acid secretion can drink some porridge properly, which can promote gastric acid secretion and help food digestion.
If you like to drink porridge, you can use coarse porridge instead of flour rice porridge or coarse porridge or flour rice porridge, and eat it instead, taking porridge as the staple food. With meat, eggs, bean products, vegetables and fruits. Balanced nutrition, moderate chewing, dietary fiber in vegetables and fruits can also exercise gastrointestinal function and avoid severe constipation.
vegetables
1. In terms of varieties, it is best to eat as many kinds of vegetables as possible every day, and it is best to eat more than three or four kinds per meal, especially for dinner.
2. In terms of food intake, it is generally recommended to eat two or two vegetables for breakfast, two or three vegetables for lunch and four or six vegetables for dinner. Here, it is important to pay attention to eating too many vegetables for breakfast, and vice versa.
3. Pay attention to some points when eating vegetables and reduce raw food. If you need to eat it raw, try to wash and peel it. Don't cut vegetables before washing, it's unsanitary and easy to lose nutrition. Don't eat leftovers and overnight dishes, which will do some harm to your health and cause diseases. Don't just fry, some vegetables are more suitable for cooking methods such as stewing and steaming. Try to buy vegetables once a day or two, but it is not advisable to buy vegetables once a week, so that the nutrition of vegetables will be lost a lot. Pay attention to the separation of raw and cooked meat, and do not mix raw and cooked meat cutting boards.
fruit
1. In terms of types, generally speaking, we should first look at what fruits are suitable for eating according to our own physique.
People who eat cold fruits should be careful.
Cold fruits: cherry tomatoes (slightly cold), watermelons, cantaloupes, grapefruit, oranges, persimmons, bananas, kiwis, plums, etc.
Cool fruits: pear, apple, carambola, mangosteen, strawberry, loquat and pitaya.
People with hot fruits and hot constitutions should eat them in moderation.
Hot fruits: durian, litchi, longan, peach and cherry.
Warm fruits: mango, coconut, kumquat, red dates, apricots, oranges and mulberries.
Ganping fruit is suitable for most people.
Flat fruit: passion fruit, lemon, pineapple, grape, sugarcane, papaya and olive.
2. Look at the season, the fruits that are often listed in the season are suitable for eating in the season.
Generally speaking, it is more appropriate to eat four to eight ounces every day. Don't change one fruit for a long time. The following is the weight of some fruits as a reference:
Medium-sized pears: four or two medium-sized pitaya: six or two medium-sized oranges: three or two medium-sized grapefruit: two Jin
Medium orange: half a catty of grapes; Three or two plus a handful of winter dates; Two and a half medium-sized papaya: one catty and two ounces.
Medium strawberry: small half, two medium-sized bananas: three medium-sized mangoes: one medium-sized kiwi: small two.
Besides, tomatoes, persimmons, oranges, hawthorn, bananas and apricots can't be eaten on an empty stomach. If you eat tomatoes on an empty stomach, it will combine with gastric acid, increase the pressure in the stomach and cause pain; Persimmons are easy to form "persimmon stones" when eaten on an empty stomach. At the same time, patients with gallstones and kidney calculi should be cautious when eating persimmons; Eating oranges on an empty stomach is prone to bloating and acid reflux; Hawthorn tastes sour, and eating it on an empty stomach can easily cause stomach pain. People with weak spleen and stomach and low blood pressure and blood lipid should eat less. Eating bananas on an empty stomach will inhibit the cardiovascular system. Apricots should not be eaten on an empty stomach or after eating meat or staple food, which may cause gastrointestinal dysfunction. It is generally recommended to eat fruit at 10 am or 3 pm.
5. If the fruit is hard and cannot be chewed, you can heat the fruit to make fruit paste, such as apples, pears and other fruits.
milk
1. It is recommended to choose skim milk. Old people who are lactose intolerant should choose lactose-free milk or yogurt. If it's not serious, you can eat staple food first and then drink milk. Ordering milk is a better choice. It is recommended to drink 300 ml of milk every day, which is about the amount of a normal mug (a soft bag). It is not good not to drink milk. Drinking too much will also burden the stomach and cause diseases such as diarrhea, so enough is enough.
2. Pay attention to drinking milk, don't drink raw milk, don't drink on an empty stomach, don't drink iced milk, don't drink it with fruit drinks, don't eat fruits such as lemons and oranges before and after drinking milk, which will easily cause diarrhea, and then don't cook milk at high temperature with coffee, which will reduce the nutritional value of milk. Finally, don't take medicine with milk, it will inhibit the efficacy.
3. Can lactic acid bacteria drink replace yogurt?
Lactic acid bacteria beverage is made of milk, water, sugar and lactic acid, and its nutritional value is far from that of milk and yogurt.
Edible meat
1. In terms of species, it is recommended to eat fish, which is easy to be absorbed, which is of great benefit to the prevention and treatment of cardiovascular diseases, and can activate brain nerve cells and enhance memory. Followed by poultry meat, such as chicken and duck. Poultry meat is a high-protein and low-fat food, which can protect the heart. Eat less red meat such as pork, beef and mutton, because eating too much red meat can easily lead to obesity, cardiovascular disease, kidney disease, diabetes and other diseases.
2. In terms of food intake, it is advisable to eat two to four ounces of meat every day according to the activity, and it is best to eat white meat, that is, fish or poultry meat, while it is recommended to eat no more than two ounces of red meat every week.
3. The cooking method of meat, cooking is relatively healthier, followed by frying. Barbecue and frying are the least recommended methods, both of which are important causes of cancer. As for processed meats such as sausages, bacon and ham, it is best not to eat them. First, it has low nutritional value and generally contains harmful substances such as nitrite and preservatives, which is easy to cause cancer.
4. You can eat some shrimp skin properly. Shrimp skin is rich in trace elements and components such as protein, calcium, potassium, iodine, magnesium, phosphorus, vitamins, aminophylline, etc. It can regulate heart activity, protect cardiovascular system, reduce cholesterol content in blood, and play a certain role in preventing arteriosclerosis, hypertension and myocardial infarction. However, the salt content of shrimp skin is high, so it is not appropriate to eat more at one time, and put about five or six at a time, and put less salt in shrimp skin. Recommended dishes: baked tofu with shrimp skin, baked melon with shrimp skin, radish soup with shrimp skin, spinach with shrimp skin, etc. are delicious and easy to swallow.
However, people with allergic diseases, such as allergic rhinitis, bronchitis, recurrent allergic dermatitis, allergic diarrhea, hyperuricemia, etc., should not eat shrimp skin. )
5. After the solar terms in autumn and winter, it is easy to suffer from yin deficiency and lung dryness. People with slow gastrointestinal motility are prone to constipation. You can use some foods that nourish yin and moisten dryness, replenish spleen and strengthen stomach, such as sweet potatoes and sesame seeds.
Sweet potato contains sugar, protein, fat, crude fiber, carotene, vitamins, calcium, phosphorus, iron and other trace elements. It is also rich in carotene and dietary fiber, and has the functions of relaxing bowels and reducing blood fat.