Current location - Recipe Complete Network - Fat reduction meal recipes - How to match the diet healthier?
How to match the diet healthier?
How to match the diet healthier?

How to match a healthy diet is also very important in our life. Many people don't pay attention to it. Diet directly affects our health. A reasonable diet is responsible for yourself. Let's take a look at how to match a healthy diet.

How to match a healthier diet? 1 Excellent combination of tomato and chicken cauliflower.

Cauliflower+tomato: Cauliflower is tender and nutritious. Contains indole compounds, has anticancer effect, and is rich in vitamin C and dietary fiber. Long-term consumption has a certain dietotherapy effect on diseases such as gastric ulcer and constipation. Tomatoes can strengthen the stomach and promote digestion, especially suitable for patients with hypertension and hyperlipidemia. The combination of the two can strengthen the stomach, promote digestion, promote fluid production and inhibit cancer.

Cauliflower+Chicken: Chicken has the effects of replenishing essence and marrow, promoting blood circulation and regulating menstruation. Eating with cauliflower has a certain effect on preventing breast cancer.

Cauliflower pork liver: easy to lose both sides

The aldonic acid group in cauliflower fiber reacts with trace elements such as iron and zinc in pig liver, which will reduce the absorption of these elements by human body. On the other hand, copper and iron in pig liver will oxidize vitamin C in cauliflower into dehydroascorbic acid, which will lose its original function.

Celery with peanuts: suitable for cardiovascular and cerebrovascular patients

Celery has the functions of clearing away heat, calming the liver, improving eyesight and lowering blood pressure. Peanut has the functions of stopping bleeding, moistening lung and invigorating stomach, lowering blood pressure and cholesterol. Their combination is especially suitable for patients with hypertension, hyperlipidemia and arteriosclerosis.

Celery with Seafood: Affecting the Absorption of protein

Many people like to eat night markets, and cold celery and barbecue seafood are common. Celery is not suitable for eating with aquatic products such as clams, clams and crabs. Celery contains a lot of fiber, which will affect the absorption of high protein in clams, clams and crabs.

How to match the diet to be healthier 2. Nutritional collocation of common meals.

A balanced diet refers to the proper equivalents of grains, beans, meat, eggs, milk, vegetables, fruits and oils in a day's diet.

Thick and thin collocation

1. Combination of coarse and fine grains: Adding coarse grains to the daily diet will help prevent diabetes, senile plaque and constipation, and also help to lose weight.

2. Matching of staple food and non-staple food: staple food and non-staple food should be unified in daily diet.

3, thin and thin collocation: the ideal food for winter tonic: angelica ginger mutton soup; Good for diuresis and dampness: red bean stewed carp soup; A good product for promoting lactation: boiled bean curd soup; Good educational products: Black sesame paste and six kinds of porridge (red rice porridge, green stalk porridge, jujube porridge, duck porridge, Laba porridge and bird's nest porridge) recorded in A Dream of Red Mansions, and "fairy porridge" (composed of Euryale ferox, yam and rice) found in Dunhuang art treasure house are typical representatives of dry and wet combination.

4, color matching: food is generally divided into five colors: white, red, green, black and yellow. One-day diet should take into account the above five colors of food.

Nutrition matching

5, nutrition: fat, carbohydrates, sodium is easy to overdose; Protein, vitamins, some inorganic salts, water and dietary fiber are easy to lack; Foods with high protein and low fat include fish and shrimp, rabbit meat, silkworm chrysalis and lotus seeds. Foods rich in vitamins, inorganic salts and dietary fiber include vegetables, fruits and coarse grains. Water is an important nutrient. Drink more than 4 glasses of water every day.

6, acid-base collocation: food is divided into acidic and alkaline foods. Mainly based on the food being ingested by the human body, the blood of the human body is finally acidic or alkaline. In recent years, due to excessive intake of meat food, blood acidification and rich diseases have been caused, which should be paid attention to.

7. Match calories with raw food: Eating raw food has become a fashion. Eating raw vegetables, fruits, fresh shrimps and whitebait can get more nutrition. Pay attention to food hygiene when eating raw food.

How to match the diet healthier 3 1, the rice has the staple food, the thickness is matched and the thickness is equal.

It is not difficult to have a staple food, which is completely in line with the eating habits of China people at home. The concept of matching the thickness of staple food is also very popular among eight people, but many people don't know what the proportion of coarse grains should be. According to the existing dietary guidelines, the proportion of coarse grains is preferably 50 feet (USDA guidelines), or at least one = two per day (China Health Planning Commission guidelines). Many people can't do this. They don't know enough about the importance of coarse grains, or take it for granted that flour and rice (flour and rice) are staple foods. What's more, they mistakenly think that eating too much coarse grains is not good, which is not conducive to gastrointestinal digestion.

Concentrated grains such as white rice, white steamed bread and white flour have poor nutritional value. Instant noodles, biscuits, high-fat bread, oil cakes, fried dough sticks and snacks containing oil, sugar, salt and alkali, or both, are especially bad, and should be eaten as little as possible.

Every meal should have fresh vegetables.

It is not difficult to eat vegetables for dinner, especially for lunch and dinner, but you need to choose carefully to eat good vegetables. First of all, we must ensure freshness. Pickled vegetables, pickled vegetables and vegetables stored for a long time are not recommended. Secondly, we should choose more dark vegetables, including dark green, red, yellow and purple, especially green leafy vegetables, such as spinach, rape, oily wheat and Chinese cabbage. Thirdly, we should choose more cruciferous vegetables, such as broccoli, rape, Chinese cabbage, cabbage, radish and so on. It has obvious anti-cancer effect. Finally, fungi and algae, such as mushrooms, fungus, kelp, Undaria pinnatifida and so on. It helps to improve immunity and make table vegetables more diverse.

Fresh vegetables are the only food that can be eaten as much as possible. Many of their health benefits have been confirmed by a large number of scientific studies, such as weight control, prevention of cardiovascular diseases, diabetes, cancer and so on. However, it is also important to eat vegetables correctly, cook moderately and use less oil and salt.

3, three meals must have protein food.

Protein food refers to fish, meat, eggs, milk and bean products. These foods have high nutritional value, which can not only provide high-quality protein, but also provide vitamins and minerals, such as calcium, iron, zinc, vitamin A, vitamin B and so on. So they are an important guarantee to maintain human nutrition. We must firmly grasp the core of protein food when catering.

Because protein can't be stored in the body, it will be used up in a few hours, so it is a good way to take protein for three meals, which can ensure that protein is well used. Generally speaking, protein can provide high-quality breakfast with dairy products, eggs and bean products. Protein can be supplemented with meat, fish, shrimp, eggs and bean products for lunch and dinner. Protein can be supplemented with milk and nuts. It is found that even if protein is taken in three meals, it has a stronger effect on delaying muscle attenuation after 50 years old than protein.