Diet and Health

With the increasing living standards of Chinese people, people are paying more attention to diet. Simply eating enough is no longer our only purpose. How can we eat well? Eating healthily has become a topic of concern to us.

Scientific diet is very particular. According to modern medical concepts, scientific dietary methods in daily life should include: Breakfast should be early: after a night of sleep, the human body will have an empty stomach and intestines, and only by eating early in the morning can the spirit be refreshed, so breakfast Early in the morning.

Chew slowly and slowly: this not only helps saliva secretion and digestion, but also reduces the burden on the stomach.

Yi Nuan: As the saying goes: "One heat, three solutions", warm food tastes good. Traditional Chinese medicine believes that the stomach likes and dislikes cold, and cold can easily damage the spleen and stomach. It is advisable to eat raw and cold foods, melons and fruits in an appropriate amount, which should be beneficial to the digestion and absorption of the stomach; otherwise, it will cause abdominal pain, vomiting, diarrhea and other symptoms.

Easy to eat less: In daily diet, eat less and enjoy more, avoid overeating and overeating. To eat well, you must also be disciplined.

Should be soft: Hard food is difficult to digest, especially for the elderly and those with weak stomachs. It is better to cook three meals a day thoroughly.

Easy to be light: Traditional Chinese medicine believes that eating too much salty food will damage the heart and bones; eating too much spicy food will damage the liver and pulse; eating too much sour food will damage the spleen and tendons; eating too much sweet food will damage the kidneys. Therefore, eating in moderation and eating more light foods will be of great benefit to your health.

Be vegetarian: Modern medical research shows that eating vegetables and soy products regularly is good for health and is not easy to gain weight; eating vegetarian food regularly also has anti-cancer effects.

It is advisable to sit: Food and health experts point out that eating while walking is unhygienic; eating while squatting is not conducive to digestion. Therefore, sitting down to eat is very beneficial to your health.

Yijing: When eating, you should taste delicious food quietly; eating while talking and laughing can easily cause you to choke; eating while crying or eating while angry is very detrimental to your health.

Eating habits have a great impact on human health. Good eating habits are an important measure to ensure health.

(l) Reasonable distribution of three meals. The food intake distribution of three meals a day should adapt to physiological conditions and work needs. The best distribution ratio should be 3:4:3. If you eat one kilogram of grain a day, it is more appropriate to eat 3 taels in the morning and evening, and 4 taels at noon.

(2) Appropriate combination of meat and vegetables. The protein, calcium, phosphorus and fat-soluble vitamins in meat food are better than those in vegetarian food; while the unsaturated fatty acids, vitamins and fiber in vegetarian food are better than those in meat food. Therefore, an appropriate combination of meat and vegetarian food and complementing each other's strengths will be beneficial to health.

(3) Not picky eaters and partial eclipses The nutrients needed by the human body are supplied by various foods. No natural food can contain all the nutrients needed by the human body. Eating one kind of food alone, no matter how large the quantity or how nutritious it is, cannot maintain human health. Therefore, you should not be picky or picky about your food for a long time in your diet.

(4) Don’t overeat. As the saying goes: “If you want to be in good health, don’t eat until you’re full.” This makes sense. Overeating can not only destroy the digestion and absorption function of the gastrointestinal tract, causing acute gastroenteritis, acute gastric dilatation and acute pancreatitis, but also affect heart activity due to the rise of diaphragm muscles, and can also induce heart disease, etc. If rescue is not carried out in time, Life-threatening injuries may occur. Therefore, do not overeat or overeat at any time.

Due to the different climates of the four seasons throughout the year, there are different characteristics such as spring temperature, summer heat, summer humidity, autumn coolness and dryness, and winter coldness. Human physiology and pathology will also be affected by these climate changes. influence. Therefore, both in health and in the course of disease, care must be taken that food choices should be adapted to the climate.

In spring, Yang Qi grows, and people's energy is easy to work up. It seems that they only have external power but no internal power, and febrile infectious diseases are prone to occur. Therefore, the diet in spring should be light, and it is not advisable to overeat greasy and fried foods. You should eat some pear, orange, sugar cane and other fruits as supplements. Eat mung bean soup and mung bean sprouts regularly, whichever is light, sweet and cool to avoid heat accumulation.

In summer, the climate is hot and everything is in full bloom. The body heat is not easy to escape, and there is a possibility of heat stroke. Therefore, the diet should be sweet, cold, and light, and eat more fresh vegetables. When there is both heat and dampness, people tend to sweat a lot, which makes people prone to overeating raw and cold foods. Overeating can damage the spleen and stomach. Therefore, in the hot summer season, avoid eating too much raw or cold food, let alone eating too much greasy and thick flavor. Food should be diuretic, clear away heat, and less oily. Often choose to eat watermelon, winter melon, mung bean soup, pickled plums, and rock sugar decoction. Tea drinks, etc., should be used for their functions of clearing heat, relieving summer heat, diuresis, nourishing yin and replenishing qi.

Cold salad with bitter vegetables can prevent enteritis; cold salad with kelp shreds is more suitable for the elderly. It not only reduces phlegm and removes dampness, but also increases zinc and iodine to prevent cancer. In addition, you can also often eat mung bean porridge, lotus leaf porridge, and mint porridge. In the midsummer season, people with yin deficiency should reduce and stop taking ginseng, velvet and other warming tonic products even if they regularly take them.

In autumn, the climate turns from hot to cool, and there are signs of dryness everywhere. The human body also feels dry, such as dry nose, dry mouth, dry skin, and even dry cough. At this time, the diet should not be too light, but should be appropriately greasy. Regularly drink white fungus soup, pear juice and other fruit juices, especially pear juice. Usually drink it after lunch or nap to nourish lung yin.

In winter, when the water is icy and the ground is frozen, everything is hidden. At this time, you should remove the cold and warm up. It is advisable to eat more meat, eggs, dates, kernels, etc. in your diet. In the cold season, blood flow slows down, blood becomes thicker, and disease resistance decreases, so drinking less wine and drinking some aconite and mutton soup is beneficial to the body. Patients with high blood pressure can often take some hawthorn water in winter.

Proper cooking is the key to increasing appetite and ensuring that nutrients are not destroyed. So what is the correct and reasonable cooking method?

(l) When cooking and washing rice for staple food, wash it lightly, not too many times, and not rub it hard to reduce the loss of vitamins and inorganic salts. Rice that has been stored for too long needs to be washed several times. The water absorption rate of rice is maximum after soaking for two hours, so it is best to soak the rice for two hours before cooking. Soaking rice and then cooking it not only saves 40% of the time, but also only loses 35% of the vitamin B in the rice. It is best to use boiled rice or steamed rice with water. If you are making rice, you should also drink the rice soup. It is not advisable to use alkali when cooking rice, porridge, beans, or stir-frying, because alkali can easily accelerate the destruction of vitamin C and vitamin B.

(2) When cooking vegetables, choose fresh vegetables, which contain more vitamins and inorganic salts. If vegetables are stored for too long, a large amount of nutrients will be lost. Vegetables should be washed first and then cut, and cut freshly before cooking to reduce the loss of vitamins. When cutting vegetables, it is generally not advisable to break them into pieces by hand. Use a knife as little as possible, because iron will accelerate the oxidation of vitamin C. When cooking, stir-fry over high heat to avoid long-term stewing, and cover the pot to prevent water-soluble vitamins from escaping with steam. When cooking, add as little water as possible. When cooking, boil the water first and then add the vegetables. When stewing, add salt to the oil to raise the temperature, or add some vinegar appropriately, which can not only season the oil, but also protect vitamin C from loss. When cooking meat dishes, adding a little starch can protect the protein in the meat and prevent it from becoming too hard, making it delicious and easy to digest. Try to avoid using steel pots and copper spatulas when cooking. Because copper can accelerate the oxidation of vitamin C, cooking in aluminum pots will minimize the loss of vitamin C.

Rational meals are also very important for people at different stages of their growth.

Children are an important period for physical growth and knowledge. During this period, growth and development are vigorous, and height and weight increase rapidly. In order for children to develop and grow healthily, in addition to paying attention to nutritional requirements, we must also pay attention to cultivating good eating habits. Nutritional requirements for children: Children are lively and active, and their muscle systems develop rapidly, so they have higher requirements for heat energy and protein. Among proteins, lysine is more important for growth and development. Sufficient calcium and phosphorus must be supplied. At the same time, the intake of vitamins C, D, B1 and B2 and the supply of iron, iodine, zinc, magnesium and other elements should also be ensured. quantity.

Adolescence is a golden period in life for physical and intellectual growth. During this period, all parts and organs of the body gradually develop and mature. In order to enable teenagers to grow up healthily, the following special requirements should be paid attention to in the diet:

(l) Heat energy Teenagers grow rapidly and have a lot of activity, so they need more heat energy, and they need heat energy every day on average. About 2800 calories.

(2) Protein Teenagers require more protein than adults, and the quality is also higher than that of adults. They need about 80 to 90 grams of protein every day. Teenagers should eat more animal protein, such as eggs, dairy, lean meat and animal liver. In addition, animal protein should be divided into three meals and should not be eaten in one meal to prevent increased gastrointestinal burden.

(3) Vitamins are indispensable substances for human growth and development, especially important for teenagers. If there is a long-term lack of vitamins, growth and development will be affected, and vitamin deficiency may even occur. If you are deficient in vitamin A, you will suffer from night blindness and dry eye disease; if you are deficient in vitamin B, you will suffer from neuritis and beriberi; if you are deficient in vitamin B2, you will suffer from neuritis and beriberi. People will suffer from angular stomatitis and glossitis; vitamin C deficiency will cause scurvy; vitamin D deficiency will affect bone development.

For this reason, it is best for teenagers to eat 500 grams of fresh vegetables every day.

(4) Inorganic salt Teenagers need enough calcium, phosphorus, iron, iodine and other elements. Calcium and phosphorus are the main materials that make up bones and teeth. If teenagers lack calcium and phosphorus, their bone development will be hindered. In severe cases, they may suffer from rickets. Iron is an important component of red blood cells. As the body grows, adolescents' blood volume gradually increases and they need more iron. If they are deficient in iron, they are prone to anemia. Iodine is an important component of thyroxine, which can promote body metabolism and neuroskeletal development. If teenagers do not eat enough iodine, they will be short in stature and mentally retarded.

When people reach old age, due to the decline of the digestive organs, the digestion and absorption functions gradually weaken, coupled with the loss of teeth, chewing becomes more difficult, so the following matters should be paid attention to:

(1) Do not Eating too much: The elderly have less activity and poor digestive function. Overeating will not only increase the burden on the gastrointestinal tract and cause indigestion, but also cause the body to gain weight, cause high blood pressure and arteriosclerosis, and increase the burden on the heart. Therefore, proper diet control is particularly important for the elderly.

(2) Don’t eat too much: The amount of salt for the elderly should not exceed 10 grams per day. Excessive salt intake will increase the burden on the kidneys and cause edema. Sodium salt retention will also cause blood pressure to rise, increasing the incidence of hypertension, coronary heart disease, and cerebral hemorrhage.

(3) Don’t eat too much sugar and fat: The elderly do less exercise. Eating too much sugar will not only cause or aggravate diabetes, but sugar will be converted into fat in the body and make people gain weight. The pancreatic function of the elderly is low, and eating too much fat can easily cause indigestion. The cholesterol content in animal fat is high, which can cause arteriosclerosis and liver damage.

(4) Eat more fresh vegetables and fruits: Vegetables and fruits contain a large amount of vitamins, cellulose and inorganic salts. Cellulose and pectin can promote gastrointestinal peristalsis and secretion of digestive juices and prevent constipation. Staying in the intestines has a certain effect on preventing constipation, intestinal tumors and arteriosclerosis. The vitamin has fitness, anti-aging and cancer prevention effects.

(5) Reasonable adjustment of diet: The elderly should have a diversified diet, avoid partial eclipse, and should not eat very dry and very hot food. It is advisable to eat more easily digestible vegetable purees, soups, juices and foods containing more calcium, phosphorus and iron. On the basis of ensuring nutritional requirements, strive to be light.

(6) Eat small meals frequently: The elderly have poor tolerance to hypoglycemia and are prone to hunger and dizziness, so they tend to eat small meals frequently. You can eat 70% full at each meal, and eat a small amount of food before going to bed or between meals as appropriate, such as milk, pastries, etc.

I have discussed so many issues about diet and health above, and I think these are all things we should understand. With the development of science, we should understand the important role of healthy diet in life. Let us all pay attention to our diet. Only when people are healthy can our nation prosper, the country become rich and strong, and tomorrow will be better and better.