1 Eat as few "legs" as possible. "It is better to eat four legs than two legs, and it is better to eat two legs than to have no legs."
Many years ago, nutrition experts in China gave the above statement about the way humans eat meat. It means that eating four-legged cows, sheep and pigs is not as good as eating poultry such as chickens and ducks, and eating poultry is not as good as eating fish.
Experts point out that eating too much meat will lead to too much body fat and protein. From the point of view of nutrition, flying in the sky and swimming in the water belong to white meat, which is naturally more balanced than red meat running on the ground. But the diet emphasizes the principle of eating less and eating more meals. Only when the types of food are diverse enough can the nutrition be balanced.
Instead of blindly eating a lot of food because it is nutritious. Healthy recipes are not as full of delicious food as most people think. On the contrary, they eat more coarse grains and less meat. Most of these diet methods are also applicable.
Experts pointed out that a single diet, white flour and rice, and less miscellaneous grains increase the body's calories, which is also one of the causes of cancer. Modern people don't pay attention to diet and eat too much vegetables and fat.
In fact, a person needs to consume 4 liang of rice every day. If we can increase the intake of some coarse grains, it will be better for our health. Eating vegetables blindly, eating less or not is also against the principles of nutrition.
The healthier the snacks, the better. Fried snacks, boride snacks, hot and sour snacks ... Modern people have more and more snacks after meals, but the harm to their health cannot be underestimated. The best snacks are yogurt, nuts, fruit, tremella lotus seed soup or wheat bran.
Because these foods can strengthen the brain and nourish the heart, especially when there is a banquet, eating foods containing vitamin B group will avoid gastric mucosal damage, so use coarse grains, miscellaneous grains, lean meat and peanuts to "base" before drinking. 3 One, two, three, four, five, 1 of a healthy diet means drinking a bag of milk every day, which can effectively improve the generally low calcium intake in our diet.
If you have milk intolerance, you can use yogurt, low lactose milk or double soy milk instead. 2 refers to the daily intake of carbohydrates of 250-350g, equivalent to 6-8 Liang of staple food, which can be increased or decreased according to the degree of personal obesity. If this person is overweight, the intake of staple food should be reduced.
3 refers to eating three to four servings of high-protein food every day, each serving refers to: 65,438+0 lean meat, 65,438+0 eggs, 2 pieces of tofu, 2 chickens and ducks, or 2 fish and shrimp. Fish and legume proteins are better.
4 refers to four sentences: coarse and fine (with coarse and fine particles); Not sweet or salty (6-7 grams of salt per day in Guangdong, 8-9 grams in Shanghai, 0/4-/0/5 grams in Beijing, 0/8-/0/9 grams in Northeast China). Guangdong type is the best, followed by Shanghai type); Three, four, five meals (under the total control, the number of meals is more, which is conducive to the prevention and treatment of diabetes and hyperlipidemia); Seven or eight points full.
Eating 500 grams of fresh vegetables and fruits every day is an effective measure to prevent many diseases. Of course, you can use proper amount of cooking oil, dried fruits and condiments when you match meals.
2. What are the tips for health care?
It is not advisable to eat supper regularly, which will increase the burden on the stomach and even lead to gastric cancer; 2。 It is wrong to eat fruit after meals, but it should be eaten before meals; 3。
You shouldn't drink too much soybean milk; 4。 Drink a glass of water first in the morning, drink more water during the day and drink less water at night; 5。
It is not advisable to eat three hours before going to bed, otherwise it is easy to get fat; 6。 Drink less milk tea.
Long-term drinking is prone to hypertension and diabetes; 7。 Bananas, spinach, garlic, pumpkins, chicken, sweet potatoes, cherries and other foods can be eaten often; 8。
The best sleep time is from 10 to 6 am; 9。 Eating more cabbage, eggs and beans, and eating less sweets is conducive to hair growth; 10。
Eating an apple a day is good for lung function; 1 1。 Smoking is easy to cause lung cancer, oral cancer, esophageal cancer and bladder cancer; 12。
Moderate drinking (such as wine) can resist heart disease and delay dementia; 13。 Eat less salty, smoked and baked food, and eat more fresh vegetables and fruits; 14。
Tomatoes are rich in nutrition and have disease-resistant effects-cancer prevention, hypertension prevention, ulcer treatment and fever reduction. 15。 Auricularia auricula is the best iron supplement food and the "king of vegetarianism"; 16。
The more mature the banana, the better the disease prevention effect and the higher the immune activity. 17。 Lotus root can be used as both fruit and delicacy, and it is an ideal nutrient for the elderly, the weak and the sick.
3. What is the knowledge about healthy eating?
First, eat as many fruits and vegetables as possible every day.
Many nutrients in the human body need to be ingested through vegetables and fruits, so it is advisable to eat more vegetables and fruits.
Second, try not to be partial or picky about food.
The diet should be reasonable and comprehensive, meat should be eaten, but less should be eaten; Eat more vegetables, not partial eclipse.
Third, breakfast is better than eating.
Eat well for breakfast, lunch and dinner. That's right.
Fourth, the diet should be fully chewed and chewed slowly.
Don't gobble, eat slowly, it's good for your stomach.
Fifth, try to use less drinks to quench your thirst.
Don't eat too much, just 7 minutes full; Eat out three times a week.
Sixth, drink more water.
Water is the source of life. Ensure the body's water supply of 2000 ml per day. Drink water continuously. Don't wait until you are thirsty.
Don't eat fruit for an hour before and after meals.
Eighth, add more vitamin B vegetables and fruits, and eat more vegetables and fruits.
In diet, we do this and form these good habits. Over time, you will feel that your body is much healthier and slimmer than others.
4. What are the knowledge of TCM diet health care?
The research content of TCM nutrition mainly includes two parts: basic theory and clinical application. According to the relevant literature records of past dynasties and the analysis of clinical actual situation, it basically includes four aspects: diet preservation, diet therapy, diet control and diet taboo. The first two refer to the application scope of diet in real life and clinic. The latter two refer to the ways and means of diet application in life and clinic.
They are closely related and cannot be separated or isolated. Therefore, there is a view that the use of medicated diet plus drugs, such as stewed chicken with astragalus, is "Chinese medicine dietary nutrition." Actually, this view is not comprehensive.
According to the statistics of related literatures of traditional Chinese medicine in past dynasties, there are nearly 100 kinds of foods commonly used for nourishing ears, improving eyesight, blackening hair, growing hair, strengthening body, improving intelligence, calming nerves, beautifying skin, slimming, strengthening tendons, strengthening yang, seeds (helping pregnancy) and prolonging life. These functions are of great significance for improving human health quality and preventive health care, and are an integral part of TCM health preservation.
The role of diet therapy is basically the same as that of drug therapy, which is mainly reflected in strengthening the body resistance and eliminating evil. [For example] Sun Simiao said in "Thousands of Women and Food Treatment": "Food can dispel evil, soothe the nerves, please the spirit, refresh the mind and replenish qi and blood".
At the same time, he also pointed out the difference between drug therapy and dietotherapy: "Strong medicine is strong, still like a soldier." "If you can use food to relieve diseases, you can be described as a good worker."
He also quoted Bian Que: "A doctor should first understand the source of the disease, know what disease he has committed, treat it with food, and prescribe medicine if the diet fails to heal." .
5. Healthy eating knowledge
Eating habits directly affect the digestion of spleen and stomach functions and the absorption of nutrients. Now I want to introduce you to several healthy eating habits.
Eating standing: According to the medical research on the dining posture of different ethnic groups around the world, standing posture is the most scientific, sitting posture is the second, and squatting posture is the least scientific. This is because when squatting, the legs and abdomen are compressed and the blood flow is blocked, thus affecting the blood supply to the stomach. When people eat, they are mostly sitting, mainly sitting to relax.
Drink soup before meals: Drinking a small amount of soup before meals, just like doing preparatory activities before exercise, can activate the whole digestive organs and make the digestive glands secrete enough digestive juice to prepare for eating.
Preference for cold food: Scientists believe that lowering body temperature is the way to live longer. Eating cold food, like swimming and taking a cold bath, can balance the heat in the body, lower the body temperature to a certain extent and prolong the life of cells.
Bitter food not only contains inorganic compounds, alkaloids and so on. It also contains some sugar and amino acids. Amino acids in bitter food are essential substances for human growth, health and longevity. Bitter food can also regulate the function of nervous system and relieve the bad mood caused by fatigue and boredom.
Eat more cold dishes in winter: if you eat more cold dishes in winter, you can promote metabolism, force your body to warm itself, and consume some fat, thus achieving the goal of losing weight.
Drinking water in the morning: drinking a cup of cold boiled water after getting up in the morning is beneficial to liver and kidney metabolism, lowering blood pressure and preventing myocardial infarction. Some people call it "resurrection water". Scholars believe that after several hours of sleep, the digestive tract has been emptied. Drinking a cup of cold boiled water in the morning can quickly be absorbed into the blood circulation and dilute the blood, thus "washing" various organs in the body.