Principles of healthy eating: 1 Reasonable collocation of protein 2. Avoid eating at midnight 3. Eat less and eat more meals 4. Eat on time 5. Chew slowly 6. Drink water 7. Eat fresh fruits and vegetables 8. Eat natural food.
The basic principles of a healthy diet are: eat well at breakfast, eat well at lunch and eat less at dinner.
(1) Eat some cereals (such as wheat, corn and oats) with low fat, low salt and high dietary fiber for breakfast, plus fruits and vegetables (such as tomatoes, apples and oranges), milk and a small amount of meat and eggs.
(2) Lunch is a very important meal in a day, and these six foods can make your lunch more nutritious ...-broccoli, fish, onions, tofu, cabbage, fresh fruits and vegetables.
(3) Choose foods with more fiber and carbohydrates for dinner. There should be more than two kinds of vegetables at dinner, such as cold spinach, which can increase vitamins and provide fiber. Pasta can be reduced in moderation, and some coarse grains can be eaten appropriately. You can eat some fish in small quantities.
But if there is work to be done at night, you need to eat more at dinner to replenish energy.
Cucumber+mango: help digestion, high fiber and low blood pressure.
Cucumber+banana: constipation, loss of appetite
Ganxun+pineapple: improve rough skin
Lettuce and mango can relieve fatigue and hypotension.
Cucumber+Mango/Kiwi Fruit: Improve skin and acne.
Cucumber+papaya+tomato: vitamin C, diabetes, help digest protein.
Tomato+Watermelon+Ganxun: Neutralize cholesterol and soothe nerves.
Gan Xun+papaya+pear: moistening throat, eye fatigue
Ganxun+Watermelon+Apple: chapped eyes and high fiber.
Ganxun+Peach+Papaya: Intestinal-regulating effect and cosmetic effect.
Cucumber+kiwi fruit+honeydew melon: eliminating heat and promoting fluid production, acne
Cucumber+kiwi fruit+apple: high fiber and rich in vitamin C.
Cucumber+Strawberry+Apple: Bleeding teeth and ruddy complexion.
Cucumber+pineapple+banana: laxative, laxative.
Lettuce+papaya+pear: moistening and clearing away heat.
Lettuce+honeydew melon+honeydew melon: diuresis, relieving summer heat and dryness.
Orange+watermelon: rich in vitamin C, diuretic.
Orange+Mango: Improve the stomach and relieve summer heat.
Papaya+Watermelon: Reduce swelling and help digestion.
Papaya+Hami melon: Moisturizing, Anti-allergic
Mango+kiwi fruit: loss of appetite, elimination of fatigue, anti-black class
Banana+Kiwi: Beauty
Hami melon+kiwi fruit: eliminating fatigue and diuresis
Strawberry and watermelon: lowering blood pressure and bleaching.
Pineapple and apple: improving constipation and regulating intestine.
Peach+honeydew melon; Improve shoulder pain
Ganxun+celery: lowering blood pressure
2. Little common sense about vegetables and fruits
1, fiber is good for skin.
The fiber of fruit is pectin, which is beneficial to defecation; Fiber composition can also promote the metabolic function of the body. Because fruit can increase the excretion and metabolism of the human body, it is beneficial to lose weight.
2. Vitamins make people beautiful
The main nutrients supplied by fruits are vitamins, among which vitamin C and vitamin A are the most important. Vitamin C in fruits is not lost as much as when cooking vegetables, so it is a natural supplementary food of vitamin C. Vitamin C can delay aging and is an indispensable nutrient for beauty.
3. Eating more fruits is good for health.
Fruits contain natural pigments, which can effectively prevent cancer, while some fruits containing beta carotene will be converted into vitamin A when eaten in human body, which can prevent cells from being damaged by free radicals. In addition, the anti-cancer substance in citrus fruits-biological xanthophyll can help the fat-soluble carcinogens to be converted into water-soluble, which is beneficial to excretion.
4. Fruit can help to keep fit.
Fruits rich in vitamin C can promote the metabolism of the body, which is a fruit that can be supplemented by people who want to lose weight. Guava, grapes, citrus, Liu Ding, grapefruit, lemon, etc. can all add vitality to the body's metabolism, so we should also take them in moderation.
(B) eating fruit misunderstanding:
I think eating fruit on an empty stomach can help digestion.
Apples, oranges, grapes, peaches, pears and other fruits contain a lot of organic acids (such as malic acid, citric acid, tartaric acid, etc.), which will * * * the mucosa of the stomach wall, which is very unfavorable to the health of the stomach. Especially for children, eating fruit on an empty stomach before meals will also affect the quality of dinner. Over time, lack of this nutrient or that nutrient can easily lead to indigestion, which is extremely unfavorable to children's growth and development.
Think fruit can be eaten as a meal
Many white-collar women think that eating fruit for dinner can not only lose weight, but also play the role of beauty, killing two birds with one stone. In fact, this view is wrong. Over time, it will not only cause dry hair and broken skin, but also cause frequent colds, anemia, zinc deficiency and work or study disorders. Eating fruit for dinner, no matter whether it is too much or not, can't get enough protein, fat, calcium, iron, zinc and other micronutrients. Because fruit does not contain these nutrients or the content is very small. The water content of fruit accounts for 80%, and the sugar mainly composed of glucose, fructose and sucrose accounts for 10%. Therefore, fruit should not be eaten as a meal, but as a main meal, supplemented by fruit.
Think that eating more fruit is better
In nutrition, no matter what nutrients and foods, we should pay attention to a "degree". Foreign studies show that eating too much fructose will make people lack copper, lead to an increase in blood cholesterol and cause coronary heart disease. Fruits with high sugar content include apples, pears, oranges, persimmons, watermelons and peaches. Therefore, eating too much fruit is also harmful to your health. The same is true from the perspective of Chinese medicine diet: for example, apples are cool and contain more potassium. Eating too much will cause bloating. Therefore, patients with spleen and stomach deficiency and cold and ulcer should not eat more. Grapes are sweet and sour, and excessive consumption can easily cause internal heat, diarrhea and other diseases, especially those with weak spleen and stomach. Peaches and oranges are warm and pungent, sour and sweet. Eating more will cause people to get hot and get angry, especially immature peaches. Otherwise, their bellies will swell and boil. Banana cold, spleen and stomach deficiency, stomach pain and diarrhea, hyperacidity can not eat more.
3. How to write a lesson plan for dragging vegetables in kindergarten, and pictures of all kinds of vegetables.
Activity Origin Fruits and vegetables are the most common foods in children's life. Although children are familiar with the names of fruits, they are not very familiar with vegetables. In order to make children know more about the characteristics of fruits and the nutrition of vegetables, and cultivate their observation, hands-on ability and problem-solving ability, we designed a theme activity about fruits and vegetables.
Activity goal 1, know the names of common fruits and vegetables.
2. Know how to eat common fruits and vegetables.
3. Understand their different growing environments.
4. Understand their growth process.
5. Know their nutritional value.
Question section 1, which fruits and vegetables have you seen? What are they like?
2. How should they eat?
3. Where did they grow?
4. Do you know how these fruits and vegetables grow like this?
5. Why should we eat more fruits and vegetables?
Theme wall newspaper 1, pictures of various fruits and vegetables.
2. Children's paintings and other works.
3, children from home to participate in labor photos.
4. Pictures of the environment where various fruits and vegetables grow.
5. Book area: cards and books collected by children.
Regional game related content book area: all kinds of fruits and vegetables books.
Puzzle area:
1 Homemade puzzles of fruits and vegetables.
2. Educational toys and game boxes related to vegetables and fruits.
3. Matching card.
Art area:
1, the picture card of fruits and vegetables in the book.
2. Various art materials. Such as oil pastels, glue sticks, colored paper, etc.
Play area: plates, water and vegetable models. Work clothes, counters, etc.
Science Zone: Put in a small experiment about the growth of vegetable seeds. Compare the differences of roots, stems and leaves.
Home cooperation in the parent column:
1, announce the theme activity plan of the class.
2. Parents are requested to cooperate with kindergartens to enrich children's knowledge and experience.
3. Parents are invited to take their children to observe the growing environment and process of plants.
4. Cooperate with kindergartens to consolidate children's health knowledge at home and educate children not to pick partial eclipse.
Resource utilization 1, related pictures brought by children from home.
2. Ask the health care doctor to tell the children some relevant nutrition knowledge.
3. Carry out planting activities with young children.
4. What class does the kindergarten know about fruit?
Life common sense, of course, can be combined with common sense, language, music, games and other fields, because children's attention duration is short, only by making the whole class rich, vivid and interesting can we attract children's attention and achieve the ideal educational effect! Activity goal 1, guide children to know common vegetables and fruits.
2. Cultivate children's interest in participating in group activities and experiencing activities together. 3. Know color.
Activity preparation 1, set up a vegetable and fruit supermarket in the activity area, and put all kinds of vegetables and fruits collected by children. 2. Vegetables and fruits in kind, one picture for each person.
3. A wall chart of vegetables and fruits. Activity process 1. Beginning part: Talk: What vegetables have you eaten? What fruit? Lead to the topic "More Vegetables and Fruits".
Second, the basic part: 1, know a variety of vegetables and fruits. The teacher leads the children to the activity area and knows the vegetables and fruits supermarkets opened. Ask a child: What vegetable is this? What fruit? What does it taste like? How do you feel? (Let children imagine and think) 2. Play games: Little Red Riding Hood Shopping (background music "Little Red Riding Hood") The teacher plays Little Red Riding Hood and goes to the market to buy vegetables and fruits. The children play all kinds of vegetables and fruits (holding pictures of vegetables and fruits) and sit in a chair. When Little Red Riding Hood comes to the children, the children should name the vegetables and fruits, and Little Red Riding Hood goes to buy them (please follow the teacher).
3. Connect and ask the children to open the textbook, let the children observe the picture of the textbook and ask the children: What vegetables and fruits are there on the picture? Are those red vegetables and fruits? What other animals are there in the picture? (Piglet) Piglet likes to eat red vegetables and fruits. Children should help Piglet connect his favorite red vegetables and fruits with the basket. Teachers' guidance for connecting children.
Third, the end part: praise the children like to participate in group activities and know a lot of fruits and vegetables.