A few days ago in the inpatient department of the checkup, met a 72-year-old woman, found to suffer from high blood pressure, heart failure, anemia and so a bunch of problems, careful questioning to know, this woman lives in the countryside, children and grandchildren because of work relations have moved to the city, the home on her and his partner, usually every day is to do a meal divided into 3 times to eat, with a little pickles and the like, basically do not eat fruits and vegetables, she told me not to eat is because of the bite. The reason she told me not to eat is because she can't bite it.
High blood pressure for many years, but eat antihypertensive drugs are still think up to eat, forget about it, the results of this time to hospitalization for heart failure, this situation is not uncommon in real life.
Chinese people eat a few big problems, the most common is: too much salt intake, fried vegetables put too much oil, roughage and fruit eat too little.
On April 3rd of this year, the international authoritative medical journal "The Lancet" published an article, which is based on the world's 195 countries and regions, the dietary structure of people over 25 years of age caused by the mortality rate and the burden of disease, the study shows that China because of dietary problems caused by cardiovascular disease deaths and cancer mortality rate ranked first.
This brings us to the question, how to eat is correct? In fact, in this regard, we usually often mentioned and constantly emphasized.
Especially for patients who already have cardiovascular disease, a reasonable diet can make the control of the disease twice as effective.
Photograph by Sun Liuhong
Because many cardiovascular diseases are lifestyle diseases, including diabetes and hypertension, they can be controlled through a reasonable diet to reduce the dose of medication and stabilize blood pressure and blood glucose.
The same is true for blood glucose control, modern diabetes treatment includes diabetes education for patients, diet, exercise, and medication, a combination of all three.
From this we know how important a proper diet is for the control of cardiovascular disease.
For patients with cardiovascular and cerebrovascular disease, the principles of a nutritious diet are: low-salt, low-fat diet, a variety of food types, a reasonably balanced diet rich in high dietary fiber, and an appropriate intake of energy.
Suggested foods include: dairy and its products, beans and soy products, deep-sea fish rich in unsaturated fatty acids, fresh vegetables and fruits rich in vitamins and dietary fiber, and so on.
It is also recommended that you eat small, frequent meals to avoid overfilling.
For the cooking method: it is recommended to use steaming, boiling, simmering, stewing, mixing, etc., and less use of frying, frying and other cooking methods.
Through years of publicity, many people have come to realize that diet and health care are equally important, and the state has issued a series of policies and dietary guidelines.
However, although the awareness of diet has increased, good dietary habits are still not easy to develop.
According to a study in The Lancet, three factors contribute to death in China due to dietary structure: eating too much salt, eating too little omnivorous food, and eating too little fruit.
We often advise our patients to eat more vegetables and fruits in our clinics because fresh vegetables and fruits are rich in nutrients and fiber, and are an important source of essential nutrients for humans.
We also see a lot of people in our daily lives who are reluctant to consume vegetables and fruits for a variety of reasons, especially men and the elderly, who may be at high risk for cardiovascular disease.
A number of studies at home and abroad have shown that increased intake of vegetables and fruits can reduce all-cause mortality, cardiovascular morbidity and mortality, as well as reduce the risk of esophageal cancer, gastric cancer, colorectal cancer and other cancers of the digestive system, and can prevent obesity in adults.
Photograph: Sun Liuhong
Due to the increased intake of fruits and vegetables, the corresponding intake of meat as well as fat will naturally decline, and the dietary structure will be changed to reduce excessive energy intake.
Having said that, the average person doesn't need to calculate exactly how much of each food to consume, it's hard to stick with it for long and it's too painful to do so. What we need to do is just roughly balance it out, and generally be able to basically meet it during the week.
Now because of the change in lifestyle, many people are not willing to cook, but often rely on ordering takeout to solve the three meals, convenient, fast, do not have to wash the dishes, but also increased employment in the catering industry, to help takeout brother together to increase income to run a small fortune.
However, many studies have found that the most popular dishes in takeout are basically salty, spicy, and oily, and a small percentage of them are vegetables, which is an unhealthy diet, as we know from previous studies.
1, nutritional balance: food as diverse as possible, the average daily intake of more than 12 kinds, more than 25 kinds per week. This sounds difficult, but in fact it is not difficult to do, a variety of food to complement each other, to achieve nutritional balance.
2, the daily meal should include cereals and potatoes (such as: brown rice, whole wheat, oats, buckwheat, millet, corn, potatoes, yams, taro, etc.), vegetables and fruits, livestock, fish, eggs and dairy, soy nuts and other foods. It's best not to have refined rice and white flour in every meal.
Fresh vegetables 300 to 500 grams per day, of which dark vegetables can best account for half. Dark vegetables refer to dark green, red, purple and other colors of vegetables, high nutritional value, rich in chlorophyll, anthocyanin, carotene and so on.
Milk 250 grams per day, you can choose the cold storage of pasteurized milk, you can also choose the boxed ultra-high temperature sterilized milk, etc., there is no great difference in nutrition. 40 to 75 grams of aquatic products per day, because aquatic products are relatively low in fat, containing more unsaturated fatty acids, it is recommended that preferred, livestock and poultry meat 40 to 75 grams, 40 to 50 grams of eggs, eat eggs do not go to the yolk.
Photography: Sun Liuhong
3, low-salt, low-sugar diet, daily salt intake of no more than 6 grams, but also pay attention to the life of the hidden salt, such as soy sauce, salty pickles and so on. Daily sugar intake of no more than 50 grams, preferably below 25 grams, because added sugar is pure energy material, excessive intake will lead to overweight and obesity, dental caries, etc., so it should not be more than 10% of the total energy.
4, adequate drinking water, about 8 glasses of water a day, each glass of water about 200 ml, advocating the use of plain water or tea, not recommended to use sugary drinks or carbonated drinks.
5, eat less or do not eat fat meat and animal offal, total fat accounted for less than 30% of the total calories. Cooking oil (including vegetable oil) 25-30 grams / day.
6, of course, but also quit smoking and limit alcohol. Smoking has a lot of harm but not a lot of good. We do not advocate drinking for some kind of health care purposes, even if you drink, you should also control a small amount of alcohol, men drink less than 100 ml of wine, less than 250 ml of beer, less than 50 ml of liquor, women halved.
7, regular exercise, at least five times a week, each time more than 30 minutes of moderate-intensity aerobic exercise, of course, adhere to the daily exercise or the best choice, according to their own situation to choose the appropriate mode of exercise, including fast walking, jogging, cycling, swimming and so on.
8, to maintain an optimistic and positive attitude, to maintain a good state of mind, to control bad emotions, to maintain a good sleep.
Irrational diet can lead to a lot of chronic diseases, and these diseases often bring a heavy burden on the family, especially many of the cardiovascular and cerebrovascular disease disability rate is particularly high, the impact on the quality of life of the patient is very large. ##Clean Breeze Program###Eat the right three meals a day##
I often take the time to conduct lifestyle evangelism, and some of my first-time patients will initially be a little bit resistant to change, full of concern that they are not afraid to die, however, when I ask them: what if the disease leads to a disability or half-death? They are almost invariably silent.