Bread is the staff of life. In fact, many common diseases in life are related to people's eating habits. Long-term unhealthy eating habits will inevitably bring a certain degree of burden and harm to the body ... In this regard, the World Health Organization (WHO) has put forward five suggestions on healthy eating. Let's learn about it together ~ ▼ 0 1 Dietary diversification No food can provide all the nutrients needed. Only when food is diversified and eaten reasonably can we better meet the human body's demand for nutrients. As we all know, in nutrition, food is divided into five categories: cereals and potatoes, animal food, beans and their products, vegetables and fruits, and pure energy food. In the dietary guidelines for China residents, the first item was put forward, and the food is diverse, mainly cereals. It includes rice and flour products that we usually eat, as well as potato foods, potatoes and sweet potatoes, which mainly provide us with energy, as well as carbohydrates, some protein and minerals. The second kind of food is animal food, including what we usually call chicken, duck, fish, egg and milk, which mainly provides us with high-quality protein, some fat and some fat-soluble vitamins and minerals, and is a very important kind of food. The daily diet should contain a variety of staple foods such as wheat, corn, rice and potatoes, plus different beans, a large number of fresh fruits and vegetables, and animal-derived foods such as meat, fish, eggs and dairy foods. The third category is vegetables and fruits, which are characterized by abundant water, vitamins and minerals, and are beneficial to health. The fourth category is what we call beans and nuts, which can also provide us with rich protein. Nuts are also rich in fatty acids and minerals. Raw vegetables, oil-free nuts and fresh fruits are all snacks between meals. The fifth category is the pure energy food we will talk about below, including oil, salt and sugar ... Please continue browsing ~ 02 Reducing the intake of salt. Excessive salt will lead to an increase in blood pressure, which is a risk factor for heart disease and stroke. According to the statistics of the World Health Organization (WHO), 3 out of 10 adult hypertensive patients are caused by excessive salt intake. By reducing the intake of sodium salt, blood pressure can be effectively lowered, and most of the 7 million patients who die of hypertension worldwide every year can be avoided by reducing the consumption of salt. Most people in the world consume too much salt. On average, our daily intake of salt is twice that recommended by the World Health Organization (5g, equivalent to a teaspoon). Even if no salt is added to the food, we should realize that the processed food or beverage contains salt, and the content is very high. In daily life, when cooking and preparing food, we should pay special attention to using less salt, including sauces, condiments and high-salt snacks, all of which need attention. Gradually develop the habit of checking the food ingredient list and choose products with low sodium content. Reduce the consumption of certain fats and oils. We all need fat in our diet, but eating too much-especially eating the wrong kind-will increase the risk of obesity, heart disease and stroke. Trans fats produced in industry are the most harmful food to health. Studies have found that a diet rich in this fat will increase the risk of heart disease by 30%. The key is to eat right. According to the relationship with the human body, fat can be divided into the following three types: useful fat, harmless but not helpful to lose weight, and harmful fat. Harmful fat is trans fat. Trans fats are commonly found in margarine and ghee, as well as prepackaged snacks, fast food, baked goods and fried foods. This kind of fat is especially harmful to heart health and should be avoided in diet. The picture comes from the internet. It invades the fat that is harmless but does not help to lose weight, that is, saturated fat. Saturated fat mainly comes from animals (meat or dairy products). Moderate use is harmless to the body, but if you are losing weight, it is necessary to moderate it. At this time, you can: eat lean meat, such as tenderloin; Choose chicken breast instead of other parts of chicken to avoid eating chicken skin; Avoid using butter and lard when cooking. Useful fats are unsaturated fats. Olive oil, rapeseed oil, fish oil and linseed oil are also particularly beneficial to heart health. Other foods containing unsaturated fat include avocados (avocados) and nuts. When you want to eat snacks, you can choose nuts first. Restricting sugar intake and eating too much sugar is not only harmful to teeth, but also causes a series of chronic diseases such as obesity. After eating 40 spoonfuls of sugar every day for 60 days ... So, like salt, we should pay attention to the content of "hidden" sugar in processed foods and drinks. The methods that can be used to reduce sugar intake are: 1. Restrict the consumption of foods and drinks with high sugar content, such as sugary snacks, sweets and sugary drinks, including carbonated or non-carbonated soft drinks, fruit juice and fruit juice drinks, energy and sports drinks, instant tea, instant coffee and flavored milk drinks. 2. Eat fresh fruits and raw vegetables as snacks instead of sugary snacks. Avoid drinking dangerous and harmful alcohol. Although alcohol can't be used as a healthy diet, many people can't live without drinking alcohol in their daily lives. Generally speaking, drinking too much or drinking too often will increase your direct risk of injury, and will also cause long-term adverse effects such as liver injury, cancer, heart disease and mental illness. Remember, drinking less is always good for health, and it is very correct not to drink. You should not drink alcohol in the following situations: pregnancy or breastfeeding; Driving, operating machinery or engaging in other risky activities; Health problems may be aggravated by alcohol; Taking drugs that directly interact with alcohol; Or people who have difficulty in controlling drinking. If you think that you or your lover may have problems related to alcohol or other psychoactive substances, seek help from medical personnel or professional drug and alcohol service institutions. In addition, WHO has developed a self-help guide (which can be downloaded from official website) to provide guidance for those who want to reduce or stop using alcohol or psychoactive substances. ▼ After reading the five healthy eating tips given by the World Health Organization, I don't know how many do you have? For your own health, learn quickly ~ Disclaimer: The above content comes from the internet, and the copyright belongs to the original author. If there is any infringement of your original copyright, please let us know and we will delete the relevant content as soon as possible.