Healthy eating habits

Deshu diet

Deshu diet advocates eating more vegetables, fruits and dried fruits (raisins, dates, etc.), eating whole-grain miscellaneous beans as the staple food, eating less or not eating refined white grains, replacing red meat with fish, low-fat milk, poultry meat and nuts, and using less high-saturated fat (butter, lard, nuts) in cooking.

Mediterranean diet

Mediterranean diet is considered to be the best plant-based diet among 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 beneficial to health, it cannot be taken without control.

for example, camellia seed oil, almond oil, canola oil with low erucic acid content and peanut oil with high oleic acid content are rich in monounsaturated fatty acids and can replace olive oil. Even so, the daily intake should be controlled at 25~31 grams.

In addition, China's dietary guidelines recommend alcohol intake: less than 25g per day for men and less than 15g for women.

drinking red wine should not exceed 161ml for men and 111ml 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 and roasting 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 proteins 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. The 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 various 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 supplement legumes.

The seed structure of beans is relatively compact, which hinders digestion and absorption. People with bad stomachs should try to cook them finely, such as stewing them in a pressure cooker.

weight observation diet

Many nutritionists who advocated weight observation diet scored food nutrition, and the higher the saturated fat and sugar content, 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 same calorie food, the less harmful ingredients, the higher the nutrient density and the higher the score in the weight observation diet.

The principle of high nutrient density food is "less oil, less sugar and less refined white starch", mainly steaming and boiling, and avoiding frying. 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-nourishing diet is a mixed version of Mediterranean diet and Deshu diet, which focuses on brain health and advocates eating less red meat, butter, sweets and cakes, fried food and fast food.

When middle-aged and elderly people eat more whole grains, fruits, vegetables and fish, 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 will also lead to atherosclerosis and increase the risk of Alzheimer's disease.

Vegetables in red, yellow, orange and other colors can provide rich vitamins and plant compounds, which are beneficial to activating brain nerve tissue. You can eat more.

TLC 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 that meat should be eaten without skin.

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, eating a lot of meat skin products can not only achieve the skin beautifying effect, but also consume a lot of fat, which is not conducive to cardiovascular and cerebrovascular health.

Therefore, sheep oil, butter and cream have the highest saturated fat content. Butter and pastry in 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 all kinds of fried barbecues on the street. Although these foods are delicious, they are also killers to lose weight. We all know that fried foods contain a lot of oil and fatty acids. The effect of dieting after a few days is gone, so girls who love beauty must control their mouths and eat less fried food, which can not only effectively maintain a perfect figure, but also be of great benefit to health.

2. Eat more fruits and vegetables

Friends who want to lose weight should eat more fruits and vegetables on weekdays, because vegetables and fruits are rich in vitamins and minerals, and there is a lot of cellulose. The key point 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 and help speed up the metabolism of the body to achieve the effect of losing weight.

3. Don't eat or eat less dinner

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 what you eat at this time will also slow down and gain weight in the long run. Therefore, it is suggested that you can eat more energy for one day for breakfast, eat some light food for lunch, eat more vegetables and fruits, and try not to eat at night. This is also the basic principle of a healthy diet and weight loss. After losing weight successfully by this method, you can keep your figure well.

Precautions for healthy eating

1. It lies in matching

Physical health is one of the things that people love most, so how to eat health from diet is a special concern of modern people. In order to "eat healthy", people constantly expand the scope of diet and use various dietary methods. But in fact, this is far from enough, and some people operate blindly, so some are unscientific. A really healthy diet can't ignore the reasonable collocation of diet.

(1) Staple food and non-staple food collocation

Staple food, that is, rice, flour, steamed bread, etc. with three meals a day. Non-staple food refers to foods other than rice and flour, which have the functions of enhancing nutrition, stimulating appetite and regulating body functions, including dishes, milk, fruits and some snack foods. Staple food and non-staple food have their own nutrients, such as vitamins, minerals, cellulose, etc., which are far higher than those in staple food. Moreover, the cooking methods of non-staple food are varied, and the colors, flavors and shapes are varied, which can stimulate people's senses and stimulate their appetite. Therefore, in order to ensure that people get all the nutrients they need, facilitate their digestion and absorption, enhance their physique, resist aging and prolong life, it is best to eat staple food with non-staple food.

(2) coarse grains are matched with flour and rice

coarse grains generally refer to corn, sorghum, sweet potatoes, millet, buckwheat, soybeans and other coarse grains. Flour and rice means polished rice and white flour. Generally speaking, the nutritional value and digestibility of flour and rice are better than that of coarse grains, but some nutrients of coarse grains are more than that 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, indicating that the finer the grain processing, the more nutrients are lost. When coarse grains are eaten together with flour and rice, they can complement each other in nutrition and help to improve the nutritional value of food. For example, adding 1/3 corn to 2/3 rice to make food can increase the protein utilization rate of rice from 58% to 71%. Therefore, in order to meet the nutritional needs of people, especially the elderly, we should eat coarse grains from time to time to adjust our appetite and improve the absorption of food nutrients.

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 again, which can also induce many diseases, such as anemia, tuberculosis, cancer and so on. Therefore, in order to achieve calorie balance, protein, fat and carbohydrate should be taken in a reasonable ratio of 1: 1: 4.5. The daily calorie allocation for breakfast, lunch and dinner is 31%, 41% and 31% of the total calories. < P > (2) Taste balance < P > The sour, sweet, bitter, spicy and salty tastes of food have different effects on the body. 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, and promote blood circulation and body metabolism; Salty food can supply sodium and chlorine electrolytes to human body, and regulate osmotic pressure and normal metabolism between cells and blood. However, eating too much sour 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 beneficial to health to keep a balance between foods with various flavors.

Conclusion: Through the article, we know that it is a good choice to start with diet if we want to become healthier, but we should not blindly eat, have a reasonable eating habit, and pay attention to the healthy collocation of diet, and pay attention to the balance between dietary calories and nutrition. In order to ensure that people get all the nutrients they need, it is convenient for them to digest and absorb, enhance their physique, and resist aging and prolong their lives, it is best to eat staple food with non-staple food.