People's health is related to diet. A good diet can keep you healthy, while a bad diet will affect your health. So, how to eat healthily? Let me introduce you to the method of healthy eating. Let's take a look together.

How to eat healthily? How to eat healthily? Six highs and two lows? .

1. High in fruits and vegetables.

Due to the short sunshine time, short time to market and long winter in Heilongjiang, the intake of fresh fruits and vegetables of Heilongjiang residents is much lower than that of other regions. Therefore, it is suggested that residents eat mainly green leafy vegetables for three meals a day, eat more than three kinds of fruits every day, and eat less traditional pickles and sauerkraut in winter.

2. High dairy products.

Eat more dairy products rich in calcium and get into the habit of drinking milk.

High in soy products and nuts. Bean products are rich in high-quality protein, and soybean milk and tofu should be served? Regular customers? . Nuts are rich in nutrition, which has a good effect on human growth and development, strengthening physical fitness and preventing diseases.

3. High coarse grains.

After fine processing, vitamin B 1 and phosphorus on the surface of grains in flour and rice are lost in large quantities, which leads to the lack of corresponding nutrition in human body. Coarse grains are rich in insoluble cellulose, which is beneficial to ensure the normal operation of digestive system.

4. High fish and shrimp. Northeasters who drink in large bowls and eat meat in large chunks always prefer meat to fish and shrimp. So-so? . Residents are advised to eat fish and shrimp food 2~3 times a week and eat more deep-sea fish.

Rich in vitamins and minerals. If you insist on the above? Four heights? It can basically meet the requirements of high vitamins and minerals.

5. The engine oil is insufficient.

Fresh vegetables, braised pork and braised pork all like frying oil. The raw materials, practices and cooking techniques of Heilongjiang cuisine are generally characterized by greasy. Such eating habits will not only lead to obesity, but also lead to excessive deposition of cholesterol and fatty acids in blood vessels, resulting in arteriosclerosis. Therefore, cooking methods should be changed, less frying, frying, frying, steaming and cold salad; Everyone should not eat more than 2 teaspoons (30 grams) of oil every day.

6. Low salt.

Mouth weight? About 80% people in Heilongjiang are generally addicted to salt, and their salt intake is much higher than the national average. Therefore, to cultivate low-salt eating habits, we should start from bit by bit, add less salt when cooking, and season with onions, ginger, garlic, peppers and parsley.

Healthy eating recipes 1, peanut butter? forever retain one's youth

Peanut butter must be the most common around us. Maybe not everyone likes it, but you should know that peanut butter contains a lot of vitamin E, so its antioxidant capacity can not be ignored. Regular consumption can effectively resist the traces of time. At the same time, peanut butter is also a good energy food. Eat some peanut butter bread before exercise.

What does it contain? Okay？ Monounsaturated fatty acids can help him keep full and provide the body with slowly released carbohydrates, so that it can maintain good physical strength and state. Peanut butter does more than that. The latest medical research shows that eating peanut butter with other nuts (such as walnuts and hazelnuts) can greatly reduce the risk of diabetes (type 2) in women.

2. eggs Breast care

Eggs can prevent breast cancer! This is the latest medical research achievement published in a special issue of research. They claim that young women who eat an egg every day will reduce their risk of breast cancer 18%. In addition to eggs, vegetable fats and cellulose-rich foods that can promote intestinal peristalsis also have the effect of preventing breast cancer.

3. fresh cheese? Save the memory

Obviously not aging, always forgetting things, always worrying about your memory decline, it is better to start eating cheese now. Fresh cheese contains a lot of linoleic acid, which is a good substance to enhance memory. At the same time, it is also rich in trace elements, which can help regulate the synthesis of neurotransmitters and is also one of the foods to supplement calcium and strengthen bones.

In order to give full play to your memory and thinking ability, in addition to cheese, you can also add some brain-nourishing foods to your diet, such as eggs, milk, whole wheat bread, peanut butter, green peppers, cauliflower, pork liver, oysters and so on. In addition, wine is rich in antioxidants, which helps to stimulate nerve cells. A small glass of wine every day has many benefits.

4.tuna? PK pang

Worried about getting fat, but don't want to diet? Then you can only choose the right food, such as tuna. Tuna is a low-sugar, low-fat and low-calorie food, but it is also rich in high-quality protein and other nutrients, which is very beneficial for women to lose weight and tastes very good.

In addition, the researchers also revealed that tuna is also rich in iron, which is more beneficial to young women with insufficient iron in their bodies. Tuna is considered as the best source of protein. If you enjoy an 85g tuna, you can get 20g protein without worrying too much about getting fat, which is undoubtedly more beneficial to lose weight than getting protein from other meats.

Healthy diet taboo 1, light and less greasy, with reasonable collocation.

Excessive? Is that enough? Nutrition makes the incidence of obesity, hypertension, diabetes and other diseases in the population increase obviously. Have less activities on holidays than at work, and often sleep? Sleep late. It is one of the common problems to gain a few pounds during the holiday. Therefore, it is best to adjust the diet, which is lighter than usual to reduce the accumulation of fat.

2, it is best to eat less, so as not to make the stomach uncomfortable.

Dinner and family dinner are often very rich, and rich dishes and mutual concessions often make people appetite. Are you full? , causing gastrointestinal discomfort, and even digestive system diseases. Small to indigestion? Have diarrhea? Belching and bloating? Acid reflux? Acute pancreatitis is life-threatening. The best prevention method is self-control.

3, it is wine that hurts the liver and hurts the body, hurting yourself and hurting others.

Drinking should be moderate, and drinking on holidays should also follow this principle. Excessive drinking will cause damage to the liver, brain, nervous system and digestive system, and the social harm of drinking is also very prominent: traffic accidents and public security accidents caused by drunk driving.

4, pay attention to food hygiene, clean and fresh.

Food hygiene is very important, which is the most important point to avoid food poisoning. The best meal is to cook and eat now, choose fresh food ingredients to make, and eat them immediately. Special attention: stale cooked meat products and cold meat dishes must not be eaten; The food stored in the refrigerator should be thoroughly heated and eaten after being taken out; Raw vegetables must be washed clean; In the process of processing food, we must adhere to the separation of raw and cooked food.

5, it is a dinner party to promote the sharing system, and public chopsticks and spoons are used by everyone.

Many diseases are transmitted through the digestive tract. When chopsticks go in and out of everyone's mouth and plate, diseases can spread. No one wants to get sick after a pleasant dinner, so advocating separate meals is a measure to keep healthy. The simplest and most feasible thing is to prepare public chopsticks and spoons on the dining table to prevent personal chopsticks and spoons from entering everyone's dishes.

6, eating on time is not fun, eat regularly.

Diet should also pay attention to arrive on time, and don't disturb the normal diet law because of playing and sleeping, which makes the gastrointestinal tract unsuitable and the digestive function disordered.