As the saying goes, disaster comes from the mouth, which shows how important a healthy diet is. Eating is not enough. The key is to eat well and eat right. We should all learn the correct diet. Let's share the main points about healthy eating.
Key points of healthy eating 1 First, drink water regularly.
The human body needs at least 1800 ml of water every day, and more if it exercises. It is recommended to drink a glass of water every 2~3 hours, especially the first glass of water in the morning.
Second, eat less and eat more.
We only eat 5-7 minutes full every meal, and we can eat 4-5 meals a day. This is the most scientific way of catering.
It is not only helpful to the digestive system of the stomach, but also can improve the nutritional absorption of food.
Third, eat enough cellulose.
Cellulose can promote fat burning. If you consume 25 grams of cellulose every day, you can prevent 90 kilocalories.
Therefore, eating more fruits and vegetables every day is one of the ways to keep slim.
Fourth, moderate intake of fat
The human body cannot absorb some antioxidants (such as lycopene and vitamin D). ) no fat.
In other words, eating according to a diet plan with moderate fat content and low calories is more conducive to losing weight than not eating fat.
5. Reject high-calorie and high-fat foods.
Stay away from soft drinks, hamburgers, fried foods, etc. It has a certain protective effect on the' normal metabolism' of the human body.
Key points of healthy eating II. Key points of healthy diet for the elderly
First, the quantity is a little small. The elderly are not active enough, and the function of digestive system declines, so they should eat less. The specific amount may vary from person to person, and the total amount should be 10%~ 15%.
Second, the quality is better. Don't think that old people should not eat well. In fact, the system function of the elderly has declined, and the quality should be guaranteed to ensure the nutritional needs of the human body. You should eat more fish, poultry, eggs, milk, soybeans, fruits and vegetables.
Third, the diet is light. Too much salt will cause "water and sodium retention", increase the possibility of hypertension and increase the burden on the kidneys. So we should control the total amount of salt.
Fourth, the variety is a bit mixed. The elderly should be mixed with meat and vegetables and have a variety of foods to ensure that they can meet the needs of the human body. Some experts suggest that the variety can exceed 10 every day.
Fifth, the food is a bit rotten. The teeth and gastrointestinal function of the elderly are weak, so the food should be decomposed, which is conducive to digestion and absorption. Coarse grains should be carefully made for the elderly to fully absorb.
Sixth, food is warmer. Old people should not eat raw and cold food, so as not to hurt the digestive organs, especially in cold weather. But don't burn too much, so as not to burn the esophagus.
Seven, chew slowly. Old people themselves have bad teeth, so don't worry. Chewing slowly is good for health, and human saliva also has anti-cancer effect.
Eight, eat more fruits and vegetables. Many people think that the elderly can't eat fruit, which is biased. Fruit contains many vitamins. Although it contains sugar, you can eat it as long as your blood sugar is not high. If it is diabetes, then control blood sugar and total energy, and eat a little properly. The elderly should pay attention to prevent cancer and cardiovascular diseases, so we should ensure the amount of vegetables.
Key points of healthy eating 3 1, dietary rules
Regular diet is the basis of healthy diet, that is to say, it is necessary to form a stable diet and drinking water law. The basic practice is to eat three meals on time and quantify them regularly. If we can ensure a regular diet, our bodies will automatically match it. For example, at a certain time, the digestive system will be ready for the secretion of digestive juice. In such a stable state, we won't hurt our health.
On the contrary, if the diet is irregular, it will cause a series of harm. For example, if you don't eat breakfast, the incidence of cholecystitis, gallstones and gastritis will increase. For example, if three meals are irregular and often forgotten or delayed, the biological laws of the digestive system and endocrine system will be completely disrupted, and then gastrointestinal diseases will occur. For example, eating supper regularly will increase the burden on the stomach and liver, and there are also many health risks.
2. Diet structure
Reasonable diet structure is the focus of healthy diet, because it can ensure the intake of essential nutrients and prevent the imbalance of some nutrients or the intake of some harmful substances. Reasonable diet structure Now, when choosing ingredients, mix meat and vegetables to ensure natural freshness as much as possible. The ratio of meat to vegetables is about 3:7, and the variety should be rich and varied in order to get enough nutrition.
A balanced nutrition includes a reasonable proportion of sugar, protein and fat, and sufficient water, vitamins, trace elements and cellulose. If the diet structure cannot be guaranteed, it will lead to nutritional imbalance, which will lead to malnutrition and overnutrition, and finally form diseases.
For example, eating too much animal food and eating too much fat and cholesterol will increase the risk of obesity, cardiovascular and cerebrovascular diseases, three highs and metabolic syndrome. For example, eating snacks, fast food and junk food, and eating too much sugar, fat and additives will also damage the health of the stomach, liver and kidney.
3. Cooking methods
Good cooking is an effective supplement to a healthy diet. Because it can effectively reduce the loss of food nutrients and reduce the production of harmful substances. In daily diet, cooking methods should be as light as possible, such as cold salad, steaming and boiling. Try not to barbecue, fry, stir fry or cook for a long time. In addition, smoking, marinating, pickling and other methods are not desirable.
If you like to eat stir-fry, it is recommended to stir-fry quickly to minimize the high-temperature contact time of ingredients. Of course, cold salad is not suitable for people with cold stomachs. You can choose steaming and boiling. In short, a healthy cooking method is to reduce the loss of nutrients as much as possible, avoid adding seasonings such as oil, salt and sugar, and reduce the production of harmful substances such as trans fatty acids, aldehydes, ketones and nitrites.