Chinese name: dietary nutrition mbth: introduction to dietary nutrition, simple principles, recommendation 1, recommendation 2, recommendation 3, recommendation 4, recommendation 5, recommendation 6, recommendation 7, recommendation 8, recommendation 9, steamed brown rice, sorghum, barley soup, buckwheat noodles and glutinous rice, avoiding collocation, and introducing how to get rid of the bondage of nutrition. Theoretically, it's very simple-forget all nutrition ideas and eat whatever you should. But in view of the "food environment", it is not easy to do this in real life. Nevertheless, in order to achieve a truly healthy diet, we still need to pay attention to and follow some simple principles: steamed brown rice's simple principle shows that eating real food is easier said than done, because the market is full of so-called "modern foods" that look like food, such as frozen yogurt with fresh fruits, breakfast cereal biscuits and skim cream, which will make your great-grandmother feel at a loss. So, I suggest you ask your great-grandmother to help you judge. The food she can recognize may be the real food. Recommendation 2 Avoid processed foods that claim to be healthy. These foods are usually over-processed, and the so-called health promotion is often not fully believed. For example, margarine was one of the first processed foods that claimed to be healthy, but it turned out to be likely to cause heart disease. Recommendation 3 Avoid foods containing more than five unfamiliar ingredients. Although these ingredients may not be harmful, if a food contains so many unfamiliar ingredients, it is enough to prove that the food is over-processed. Recommendation 4 Try to stay away from the supermarket. In the fresh vegetable market, you won't encounter processed foods such as "high fructose corn syrup", and you won't encounter foods that were shipped from far away long ago. The fresh vegetable market provides fresh and healthy food. Suggestion 5: Eat more expensive food and less good food, that is, foods with more delicious or higher nutritional value are often more expensive, because these foods often need to be carefully cultivated and have less output. Eating less may be the least popular suggestion, but it has the best scientific proof: reducing calorie intake can delay aging and eating less can help prevent cancer. Many people in history have followed the principle of "having enough to eat". Recommendation 6: Give priority to vegetables and fruits and eat more leaves. Scientists have not yet reached an agreement on why vegetables are good for health, but they all agree that vegetables are really good for human health. In addition, eating more vegetables can help you greatly reduce your calorie intake. Recommendation 7 refers to some traditional eating habits and proves that people whose eating habits follow the rules of traditional eating culture, such as France, Italy, Japan and Greece, are generally healthier than Americans who follow "modern nutrition". There must be some truth in why traditional eating habits can be passed down from generation to generation. Suggestion 8: cook by yourself. If possible, grow some fruits and vegetables yourself. This will not only help you stay away from fast food, but also help you stay away from the values hidden behind fast food-food is fast and cheap. In fact, food is precious, cooking is an art, and growing your own vegetables can give you physical exercise before eating these foods. It is suggested that there are no taboos for nine kinds of food, and try not to be picky eaters or partial eclipse. Try not only new food, but also new cooking. The more diversified you eat, the richer and more complete the nutrients you can absorb. Eating two meals a day is most beneficial to health. There is a Russian proverb: "Eat breakfast by yourself, eat lunch with you, and leave dinner to the enemy." In fact, this is telling people how to eat three meals a day to be healthy. Eating two meals a day is based on human physiological characteristics. The human body must wait for the stomach to digest all the food and feel hungry again before eating. Food usually stays in the stomach for 6-8 hours, which means there must be an interval of 8- 10 hour between meals. Eating two meals a day can give the stomach a full rest and prepare for the next digestion: storing enzymes, secreting mucus, repairing gastric mucosa and restoring the contraction function of digestive system. When the stomach digests food, especially food rich in protein, cells will produce a lot of hydrochloric acid, mucus and gastric enzymes. Although these are the main components for decomposing protein and other compounds, they can cause damage to the stomach wall. Therefore, compared with other digestive organs, the stomach needs to rest for a longer time. The human body will automatically adapt to different eating habits. Any slight change will make people feel excluded or uncomfortable. Generally speaking, it takes a person three months to adapt to new eating habits. Physiologists believe that the best time to eat food should be like this: breakfast from 7 am to 10. The best time for the second meal is 6 hours later, that is, 1 3 pm. The biggest feature of steamed brown rice is that it contains germ, in which the content of vitamins and cellulose is high. Regular consumption can reduce fat and cholesterol. Brown rice also contains a lot of zinc, which can improve rough skin. Steamed brown rice brown rice, as its name implies, is brown rice, and most of the rice grains are covered with rice skin. Brown rice is generally available in supermarkets, and fragrant brown or light brown brown brown rice is the best. Before steaming brown rice, soak it for about 30 minutes, and then cook it like normal rice porridge. Steamed brown rice can secrete gastric juice, which is helpful for digestion and absorption of nutrients. But diabetes is best not to drink this kind of brown rice porridge directly. Usually drinking rice porridge directly may lead to a sudden increase in blood sugar. Sorghum is suitable for snacks. Sorghum rice porridge is a bit rough, but it is much more delicate and nutritious when ground into flour for snacks. Sorghum rice is the most suitable snack called sorghum cake, which is to grind sorghum rice into powder, add baking powder, sugar, eggs and appropriate amount of water to make it thick, knead it into dough, steam it flat, fry it in an oil pan and sprinkle sesame seeds. Sorghum sorghum cake is not easy to digest for some people with poor gastrointestinal function. You can try to make some sorghum soup, such as adding a little sorghum when making tremella or corn soup, which can add some rich flavor to the original nutritious soup. Coix seed soup is the most nourishing. Coix seed is more like rice and kernel, so there are many places called Coix seed. More people like to eat coix seed, because the unique living environment of coix seed makes it less harmful. It likes to grow in wet places, and many places are planted in mountains or rivers. Many people like to eat full-bodied coix seed, which tastes fresh and glutinous, but few people know that coix seed has many functions. Chinese medicine believes that coix seed has the functions of strengthening bones and muscles, strengthening spleen and stomach, eliminating edema, removing rheumatism and clearing lung heat. Coix seed is a very good tonic for women. A large amount of vitamin B 1 can make the skin smooth and fair, and it can also play an anti-uterine cancer role. Coix seed soup Coix seed soup is slightly cold and should not be cooked in porridge or eaten alone. It is very suitable to make soup with some foods that can be warmed up. You can stew chicken legs, tomatoes and barley together, which is not only easy to digest, but also has a very good nourishing effect. Coix seed is not easy to digest, so try not to eat more, especially for the elderly, children and people with stomach cold and gastritis. When you eat coix seed, you must eat it in moderation, not too much. Buckwheat noodle Buckwheat noodle is a kind of gray-black flour. Although it is ugly, it has high nutritional value. There are various ways to eat buckwheat noodles, but people are most used to making noodles with it. The protein of buckwheat is higher than that of rice and flour, especially for growing children, which is more suitable for them to eat some buckwheat noodles. Among them, lysine and arginine will surprise parents with their children's growth speed and intelligence, but parents should also pay attention to something when making soba noodles for their children. It is best to mix buckwheat noodles with minced meat and cucumber. Buckwheat noodles are cold and easy to hurt the stomach, so they must be soaked for a long time until they become soft, taste better and are easier to digest. Cucumber can make buckwheat noodles less greasy, and minced meat is best with minced mutton, which warms the stomach and goes well with buckwheat. Soba noodles are most suitable for the elderly and children, and occasionally eat soba noodles, which can be used by the elderly to lower blood fat and blood pressure. Buckwheat is essential for children to grow up. Although buckwheat noodles are delicious, they are not suitable for breakfast and dinner, which is easy to damage the stomach or difficult to digest. You shouldn't eat too much at once. Glutinous rice is best for making mash. Glutinous rice can be used to cook porridge or wrap jiaozi, but the healthiest and most magical way is to make mash wine. Glutinous rice can help digestion and soothe the nerves, and can relieve symptoms of fatigue and dizziness. These effects of glutinous rice are more prominent after being made into mash, and it is more convenient to eat and is not limited by dosage. We can mix glutinous rice, coix seed, lotus seed powder, yam powder, Gordon Euryale seed powder, Poria cocos powder and distiller's yeast in a proper amount, put the evenly mixed raw materials into a porcelain-lined basin, add a proper amount of water, steam them in a steamer for 1 hour, take them out for cooling, mix them with distiller's yeast, and put the basin in an environment of about 25℃ for about 36 to 48 hours. If you like sweets, you can add some rock sugar. Fermented wine can be taken at noon and evening, which not only helps digestion, but also calms the nerves and makes the stomach feel very comfortable. 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Laozhao wine is really the most nutritious and healthy match. If you have flatulence for a long time, you should eat less glutinous rice. Zongzi is made of glutinous rice and should not be eaten more. We also know that many foods can't be mixed, but we can't all remember them clearly. I have arranged so many food combinations, hoping to help everyone's life: tomatoes+white wine: eating together will make you feel chest tightness and shortness of breath; Pork+beans: it will cause abdominal distension, qi stagnation and qi stagnation; Pork+pear: for kidney is not good; Tomato+sweet potato: eating together can cause lithiasis, vomiting, abdominal pain and diarrhea; Spinach+tofu: oxalic acid in spinach and calcium in tofu will form calcium oxalate, which makes calcium in human body unable to be absorbed; Chicken+sesame: this combination will lead to death, remember; Rabbit meat+Chinese cabbage: easy to cause diarrhea and vomiting; Potato+banana: there will be spots on the face; Coffee+cigarettes: easy to cause pancreatic cancer; Onion+honey: the same food will hurt eyes, cause eye discomfort and severe blindness, remember; Donkey meat+Flammulina velutipes: Eating together will be heartbreaking, and serious will be fatal, remember; Onion+tofu: calcium oxalate is formed, which makes it difficult to absorb calcium and leads to calcium deficiency in human body; Saccharin+egg white: eating together will be toxic, which will lead to death in severe cases, remember; Pear+boiled water: eating pears and drinking boiled water will cause diarrhea; Carp+pickles: can cause digestive tract cancer.