As the saying goes, illness comes from the mouth. China's disease burden report shows that dietary risk factors, including high-salt diet and insufficient intake of vegetables and fruits, are the most important risk factors affecting the health of people in China. Not paying attention to the quality of food is harmful to health, but even the same food, not paying attention to the details of "eating", will eat different health. 1 A healthy diet can keep you healthy. People often wonder why they get cardiovascular disease or diabetes. Recently, the research of Chinese CDC scholars opened a corner: in the past 30 years, half of the deaths of cardiovascular diseases and diabetes in China were related to diet. It can be seen how important a healthy diet is. Take vegetables and fruits as an example. A series of studies show that it can reduce the risk of cardiovascular disease and premature death. Studies have found that a healthy diet can also defeat the obesity gene, so that people who are prone to obesity do not "blow". So what is a healthy diet? Emphasize vegetables, fruits, beans, nuts, whole grains and fish (twice a week, do not fry); Eat less foods with high cholesterol, avoid salty foods, eat less processed meat such as ham and sausage, eat less refined rice flour, drink less sugary drinks, and refuse trans fats. 2 Eating dinner too late: Hypertension and cancer "come to you" Many experiments show that the body's biological clock is closely related to metabolism and nutrition. Based on this, some scholars put forward the concepts of "limited time diet" and "time nutrition". "Time-limited diet" refers to shortening the time between the first meal and the last meal every day, such as breakfast and dinner; Temporal nutrition emphasizes the relationship between human biological clock and nutrition. A study published in the Journal of Nutrition Science shows that the time for breakfast and dinner is shortened, that is, after breakfast is delayed for 90 minutes and dinner is advanced for 90 minutes, the calorie intake is lower than that of people who maintain their daily diet, and the body fat is also significantly reduced. That means you can lose weight. Need to be reminded that breakfast should be postponed, not too late. Studies have shown that it should not be later than 9: 30. Because eating breakfast before 9: 30 can reduce weight and improve blood sugar level and insulin secretion by regulating the genes of biological clock. There are also many studies that prove the benefits of breakfast and dinner. For example, a study conducted by Hong Kong scholars shows that eating after 10 in the evening may increase the risk of breast cancer in women, especially those who are slim, take supper as the staple food and eat supper for a long time. A recent study of 24,490 elderly people by Japanese scholars found that eating dinner before going to bed would increase the risk of hypertension by 27%. 3 The risk of premature death is high if you don't eat breakfast. Not only to eat, but also to eat like an emperor. A follow-up study of 6550 adults 18.8 shows that people who never eat breakfast have a significant increase in all deaths and cardiovascular deaths, especially stroke deaths. Eating breakfast is an important and simple way to promote cardiovascular health and prevent the incidence and mortality of cardiovascular diseases. "The researcher said. There are many studies on the disaster caused by skipping breakfast. For example, a study in Brazil shows that for those who escape after a heart attack, if they have bad habits of skipping breakfast and eating within two hours before going to bed at night, the risk of death is still high. Studies have shown that if you have these two "bad eating habits", you will have a 4-5 times risk of death after myocardial infarction, and myocardial infarction or angina pectoris will occur again within 30 days after discharge. A study from more than 80,000 people in Japan 13 years shows that people who don't eat breakfast have a 36% higher risk of cerebral hemorrhage than those who eat breakfast every day. And the more times you skip breakfast every week, the higher the risk of cerebral hemorrhage. Some studies also show that breakfast has a lasting effect on blood sugar throughout the day, especially after lunch and dinner. In short, it should be remembered that skipping breakfast will lead to many cardiovascular risk factors, such as obesity, hypertension, dyslipidemia, elevated blood sugar and metabolic syndrome. All these can explain why skipping breakfast increases the risk of premature death. There is an order for eating: vegetables and protein should be eaten first, and white rice is the best staple food, which is not dispensable. The latest analysis of the ARIC research published in the sub-journal of The Lancet shows that it is inappropriate not to eat staple food or eat too much, which will shorten people's life span and have the lowest risk of death. It just means that the proportion of carbohydrate energy supply is between 50% and 55%; "Eating too much" means that the proportion is > 70%; "Too little" refers to the proportion.