Eat well in the morning, eat well at noon, eat less at night, eat something not too greasy, eat something nutritious,
Order according to quality and quantity on time, eat more vegetables, fruits and high-protein foods, and eat less fried foods with high fat content.
Want to be healthy, "three more and four less" are inseparable:
Exercise more; Eat more fruits and vegetables; Eat more fish.
Eat less salt; Eat less fat; Eat less sugar.
Eat more healthy food.
Eating Chromatogram Red, Yellow, Green, White and Black In the increasingly tense modern life, what is a healthy lifestyle? Referring to foreign experience and combining the characteristics of China, the four cornerstones of health can be summarized as follows: reasonable diet: one, two, three, four, five, red, yellow, green, white and black. "One" means that drinking a bag of milk every day can effectively improve the low dietary calcium intake in China. "Two" refers to the daily intake of 250-350 grams of carbohydrates, equivalent to 6-8 Liang of staple food. "Three" means eating three servings of high-protein food every day. "Four" refers to four sentences: coarse and fine; Neither sweet nor salty; Three or four meals (referring to a small amount of meals); Seven or eight points full. "Five" means taking 500 grams of vegetables and fruits every day, which is very important for preventing hypertension and tumors. "Red" means drinking a small amount of red wine 50- 100 ml every day. Eat 1 to 2 tomatoes a day. "Yellow" refers to yellow vegetables, such as carrots, sweet potatoes and pumpkins, which can enhance immunity for children and adults. "Green" refers to green tea and dark green vegetables. Has anti-infection and anti-tumor effects. "White" means oatmeal or oatmeal. Eating oats is more effective for diabetics. "Black" refers to auricularia auricula, which helps to prevent thrombosis.
Balanced nutrition, eat more brightly colored fruits and vegetables (such as black and purple). ), and choose the food that suits you according to different physique, but generally speaking, eat less greasy things that get angry, maintain a low-sodium diet, and develop good eating habits.
Twenty years ago, the United States Department of Agriculture began to build a daily food pyramid based on American dietary guidelines. At the beginning of this year, a new version of the food pyramid was launched, which corrected some omissions in the past. It is reported that better suggestions have been put forward about what to eat. The pyramid of healthy eating is based on daily exercise and weight control, because these two factors are very important for people to stay healthy. They also affect what people eat and how they eat, and how the food people eat affects their health. Looking up from the bottom of the pyramid of healthy diet, it includes: whole wheat food (in most diets) The human body needs carbohydrates to provide energy, and the most suitable carbohydrate source is whole wheat, such as oatmeal, coarse bread and brown rice (that is, brown rice). They contain bran and germ, as well as energy-rich starch. It takes longer for the human body to digest whole wheat than to digest direct carbohydrates such as white bread, which will keep blood sugar and insulin at a reasonable level and will soon drop. Very good control of blood sugar and insulin levels can reduce human hunger and prevent the occurrence of type II diabetes. Vegetable oil. Americans get 1/3 calories from fat every day on average, so it makes sense to put them in the lower part of the pyramid. Pay attention to the vegetable oil, not all kinds of fats. Healthy unsaturated fats come from olives, soybeans, corn, sunflowers, peanuts and other vegetable oils, as well as fatty fish such as salmon. These healthy fats can not only improve human cholesterol levels, but also effectively prevent potential sudden cardiac death and myocardial infarction. Vegetables (in large quantities) and fruits (2-3 times a day). Eating more vegetables and fruits can effectively prevent heart disease and heartburn; Prevent all kinds of cancers; Lowering blood pressure; Relieve intestinal diseases called diverticulitis; Prevention and treatment of cataract and glaucoma, these two eye diseases are the main causes of blindness in the elderly over 65 years old. Fish, poultry and eggs (0 ~ 2 times a day). This is the main source of protein. A large number of studies show that eating fish can reduce the risk of heart disease. Muscle and turkey are low in saturated fat, and they are also very good sources of protein. Eggs are food that has been demonized for a long time because of its high cholesterol content. In fact, eggs are a very good breakfast, much better than fried sweet bagels or refined flour bagels. Nuts and shelled beans (65438+ 0 to 3 times a day). Nuts and cowpeas are the most suitable sources of plant protein, plant fiber, vitamins and minerals. Beans with shells include black beans, broad beans, edamame and other dry goods. Many nuts are rich in healthy fat, such as almonds, walnuts, small walnuts, peanuts, hazelnuts, pine nuts and so on. It can directly indicate whether food is good for the heart. Calcium is used in dairy products (65438+ 0 to 2 times a day). In order to prevent and treat osteoporosis, calcium and vitamin D are needed, and dairy products are the traditional source of calcium for Americans. Besides foods containing saturated fat, such as milk and cheese, there are other healthy ways to get calcium. For example, three cups of whole milk are equivalent to the saturated fat contained in thirteen cooked bacon. If you like dairy products, stick to skim or low-fat products. If you don't like dairy products, calcium substitute food is the guarantee to ensure the daily calcium demand of human body. Red meat and cream (use carefully): These foods are placed at the top of the pyramid of healthy eating because they are rich in saturated fat. If you eat red meat every day, such as beef and mutton, try fish or chicken several times a week to improve your cholesterol level. Similarly, you can change from cream to olive oil. Rice, white bread, potatoes, pasta and desserts (with caution): Why are all these staple foods of Americans placed at the top of the pyramid of healthy eating? Because they can cause blood sugar to rise rapidly, leading to weight gain, diabetes, heart disease and other chronic diseases. Whole-wheat carbohydrates stabilize human blood sugar, at least increase slowly without exceeding the normal level of human body, so that human body can deal with excess blood sugar. Multivitamins: Daily supplementation of multivitamins and minerals is the nutritional reserve of human body. The food we eat every day sometimes does not provide all the nutrients the human body needs every day. At this time, can multivitamins fill the nutritional gap of even the most cautious diners? Please choose genuine multivitamins. Alcohol (moderate): Drinking a little alcohol every day can reduce the risk of heart disease. Moderation is very important. Alcohol is a double-edged sword, which has both disadvantages and advantages. For men, the balance point is to drink 1 2 cups a day, not draft beer cups. For women, one glass a day is enough. The pyramid of healthy eating summarizes the best dietary information today. It is not a castle in the air, nor is it static. With the development of the times and the deepening and diversification of research, the pyramid of healthy eating will reflect the latest and most important research results with the times. Ten most suitable dietary collocation methods: Pay attention to collocation at the dinner table, and whether the correct collocation can make us get more nutrition. Improper collocation will not only make food lose nutrition, but even harm the body. The function of fish+tofu: it tastes fresh and supplements calcium, which can prevent various bone diseases, such as rickets and osteoporosis in children. Principle: Tofu contains a lot of calcium. If eaten alone, its absorption rate is somewhat low, but when eaten with fish rich in vitamin D, it can play a better role in the absorption and utilization of calcium. Effect of pork liver spinach: prevention and treatment of anemia. Principle: Pig liver is rich in folic acid, vitamin B 12, iron and other hematopoietic raw materials. Spinach also has a little more folic acid and iron. The two foods are eaten together, one meat and one vegetable, which complement each other. Mutton+ginger function: it is a good tonic in winter, which can cure cold pain in back and rheumatic pain in limbs. Principle: Mutton can replenish qi and blood, warm kidney and strengthen yang, and ginger has the functions of relieving pain, expelling wind and removing dampness. Eating ginger together can not only remove fishy smell, but also help warm mutton and dispel cold. Chicken+chestnut function: nourishing blood and strengthening the body, suitable for anemia people. Principle: Chicken is the product of hemopoiesis and tonic deficiency, and chestnuts focus on strengthening the spleen. Chestnut roast chicken is not only delicious, but also has stronger hematopoietic function, especially when the old hen bakes chestnuts. Duck+yam function: nourishing yin and moistening lung, suitable for people with weak constitution. Principle: Duck meat can nourish yin, clear heat and relieve cough. Yam has a stronger effect of nourishing yin. Eating with duck meat can eliminate greasy. At the same time, it can supplement lung lean meat and garlic well: it can promote blood circulation, eliminate physical fatigue and enhance physical fitness. Principle: Lean meat contains vitamin B 1, which, when combined with allicin in garlic, can not only enhance the precipitation of vitamin B 1, but also prolong the residence time of vitamin B 1 in human body, promote blood circulation, eliminate physical fatigue and enhance physical fitness as soon as possible. Egg+lily function: nourishing yin and moistening dryness, clearing heart and calming nerves. Principle: Lily can clear phlegm and fire to make up deficiency, and egg yolk can clear heat, nourish yin and replenish blood. Can eating together better clear the heart and replenish yin? Functions of sesame and kelp: beauty and anti-aging. Principle: Sesame can improve blood circulation, promote metabolism and lower cholesterol. Kelp is rich in iodine and calcium, which can purify blood and promote the synthesis of thyroxine. Eating together is better for beauty and anti-aging. Tofu+radish function: beneficial to digestion. Principle: Tofu is rich in plant protein, and people with weak spleen and stomach will cause indigestion if they eat more. Radish has a very strong digestive ability, and the nutrition of tofu can be absorbed in large quantities when cooked together. Efficacy of red wine peanuts: beneficial to the heart principle: red wine contains aspirin, and peanuts contain beneficial compound Pak Lei alcohol. Eating together can prevent thrombosis and ensure smooth cardiovascular system.
1, try to eat raw green vegetables, such as carrots, Chinese cabbage, cucumbers, green peppers, cauliflower, etc. They are very fragrant because they can taste the original flavor of vegetables. The shorter the heating time, the lower the temperature.
2, even the skin should be eaten, sweet potatoes, potatoes, bananas should be eaten, even watermelon skin should be eaten, and whole foods should be eaten.
Eat only raw vegetables and fruits for breakfast.
4. Eat as little as possible for dinner, and never eat supper.
Don't eat food below room temperature, such as food just taken out of the refrigerator, and cold drinks such as ice water, ice cream and ice cream.
6. Don't heat food in the microwave oven. Microwave-heated food will feel full after eating, but it has no strength.
7. Eat fruit half an hour or three hours after a meal. Don't eat fruit immediately after meals, which is wasteful and leads to indigestion.
8. Eat without words, chew slowly, concentrate on eating, eat with pleasure and gratitude, maintain a positive and kind mind, and often want to help and benefit others. Protecting the environment and reducing electromagnetic radiation and industrial pollutants will also protect our food.
Don't eat spicy food
Coarse grains flour and rice should be eaten reasonably, as should meat, vegetables and fruits. The ups and downs of food, the warmth and coldness of food should also be poked. You can't eat the same food alone, but you should also eat more on time.
It is better to eat more green vegetables and less pork, beef, fish and shrimp, and exercise after dinner at night.