How to live a healthy life and eat properly

How to live a healthy life and eat properly. As the pace of life becomes faster and faster, many people have forgotten how to maintain their health and carry out reasonable diet. Diet, next I will share with you some information on how to live a healthy life and eat properly. You are welcome to read it. How to live a healthy life and eat reasonably 1

1. Pay attention to balanced nutrition

If you want to be healthy, you need to achieve balanced nutrition, that is, you must achieve a diverse diet, and don’t be picky or picky about your food. Because the nutrients contained in each food are limited, the more food you eat, the more comprehensive nutrients you will absorb. It is recommended that you eat the "Five Categories", that is, eat cereals and potatoes, meat, beans, nuts, and fruits and vegetables. , eating these foods regularly can make you healthier.

2. Low-fat and low-salt

If you want to eat healthily, you need to be low-fat and low-salt in your daily diet. Excessive intake of oil and salt will not only easily lead to obesity, but also lead to obesity. It can easily lead to a sharp increase in the incidence of cardiovascular and cerebrovascular diseases. Generally speaking, each person's daily salt intake should not exceed 6 grams.

3. Eat small meals frequently

Eating small meals frequently has many benefits for the human body. It can not only ensure the normal supply of nutrients, but also effectively It prevents hunger and helps the body maintain weight better.

4. Don’t stay up late

Due to high work pressure, working overtime and staying up late has become the norm. Many people often stay up late and damage their health. As we all know, staying up late is very harmful to the body and can be serious. It affects the body's biological clock, so if you want to stay healthy, don't stay up late frequently.

5. Moderate exercise

Participating in some appropriate physical exercises is also very important for maintaining good health. Sports can promote blood circulation and make cardiopulmonary function stronger, but exercise Always take protective measures to avoid sports injuries.

6. No smoking and alcohol consumption

As we all know, there are many harmful substances in tobacco and alcohol. People who smoke and drink frequently are prone to health problems. Therefore, if you want to stay healthy, it is best to stop smoking. Quit drinking. Of course, for people who have been smoking and drinking for a long time, it is not easy to quit all at once, but they also need to consciously control it and slowly get rid of their dependence on tobacco and alcohol. How to live a healthy life and eat properly 2

How to eat healthily every day

1. First. Three meals a day need to be scientifically quantified. The current scientific food intake ratio is 3:4:3, with breakfast accounting for 30%, lunch accounting for 40%, and dinner accounting for 30%. However, it differs for different groups of people due to their height, weight, body mass and daily consumption. Adults need to consume about 1,500-2,000 calories a day (of which fat contains 9 calories per gram; carbohydrates per gram contains 4 calories; protein per gram contains 4 calories). There are differences between genders: Generally, women need 1,500-2,000 calories a day, and men generally need 2,000-2,400 calories. For special groups of people, for example, pregnant mothers should increase their intake of protein staple foods; people with a heavy workload should increase their intake of sugar and milk. Therefore, we can develop a recipe that suits us based on our personal physiological conditions and work needs combined with scientific food intake proportions.

2. Arrange the time for three meals a day reasonably. Scientific research has found that generally, mixed food stays in the intestines and stomach for about 5 hours, so it is best to keep the interval between meals at 5 hours. Generally, the more scientific meal times are: breakfast: 7:00 to 8:00, lunch: 12:00 to 13:00, dinner: 17:00 to 19:00.

3. The proportion of calories in breakfast for an average adult is 30. Calculated based on 2000 calories, the caloric intake should be about 600 calories. Food choices: staple foods such as bread, steamed buns, porridge, and pasta.

These foods contain a lot of starch to meet energy intake; you also need to add appropriate protein foods, such as milk, soy milk, eggs, etc.

4. The average calorie portion of lunch for adults is 40. Calculated based on 2,000 calories, the caloric intake should be about 800 calories. Food selection: Staple foods, mainly foods containing carbohydrates. Such as rice and flour products (such as steamed buns, noodles, flatbreads, corn cakes, etc.). Generally around 150-200 grams. Non-staple food is mainly food rich in fat, protein, vitamins and inorganic salts. Such as meat, eggs, milk, soy products, seafood, vegetables, etc. Generally around 240 to 360 grams. Make appropriate adjustments as needed.

5. The proportion of calories in an average adult’s dinner is 30. Calculated based on 2000 calories, the caloric intake should be about 600 calories. Since dinner is closer to bed time, it is not advisable to eat too much. Food choices should be foods rich in fiber and carbohydrates. Mainly include rice, porridge, pasta, a small amount of fatty foods (such as fish), vegetables, fruits, etc. Staple foods meet carbohydrate needs, while vegetables and fruits can meet fiber intake, which is beneficial to digestion.

6. Except for dinner. Eat snacks in moderation. Around 10 o'clock after breakfast, supplement appropriate low-fat carbohydrates, such as fruits; around 15 o'clock after lunch, when the glucose content in the human body has dropped to the lowest point after lunch. Therefore, you can eat some nuts, popcorn, dried and fresh fruits and other foods to supplement. It is not recommended to snack after dinner, because eating too much at dinner is not conducive to the digestion of food and is not good for the stomach.

7. Proper daily exercise and exercise are prerequisites for ensuring a person's good health. Life lies in movement. Appropriate exercise, such as running, playing ball, walking, etc., can increase the body's immunity and strengthen the body. It should be noted that for people who exercise a lot, the required calories should be appropriately increased, and at the same time, they should develop a diet that suits them. I believe that health will accompany you all the way.