Three meals a day are important, and every meal is more important if you eat the right one.
In life, we love all kinds of carbohydrate foods too much. Rice, noodles, steamed buns, steamed buns, and various fancy methods are the main foods we love since we were young.
I deeply feel that when people are over 30, our metabolism continues to decline, while our food nutrition is still dealing with the body according to old-fashioned recipes. It is inevitable to grow meat, and various chronic diseases are also inevitable. Chronic diseases are also caused by the unbalanced ratio and lack of nutrition.
What you eat, what you eat less, your body will tell you honestly.
After reading "You Are What You Eat" , I have a deep understanding of the importance of food intake and nutritional balance.
The following are some collections that are more useful to you in the book:
1. Carbohydrates are very important! ! ! weight loss cannot absolutely cut off carbon water! ! !
The order in which food enters the human body for absorption and release is basically carbohydrates used first, while fats and proteins come in the back, and contribute only when the glucose converted from carbohydrates is not enough.
2. Try to eat natural foods as much as possible. Eat animal and plant foods every day, and pay attention to reducing the intake of processed foods.
3. Animal foods (meat, eggs, milk, fish, etc.) should preferably account for 35% of a day’s food, and plant foods include vegetables, fruits and grains, which account for 65% of a day’s food.
The types of vegetables and fruits are as diverse as possible, and there are more types of foods, mainly whole grains, such as whole grains, brown rice, corn, , naked oats, , and potatoes. The worst is polished rice. Fine noodles, because polished rice and fine noodles are the products of industrialization.
4. The ratio between the three energies. The three major energy ratios in most nutrition books are 10%-15% protein.Lipids are 20%-30%, and carbohydrates are 55%-65%.
5. Protein balance: select the right quality protein, animal protein is better than plant protein.
Although protein is good, the answer is that it needs to be appropriate. Excessive amounts will also cause the internal organs to be unable to bear it.
For people with renal failure, the quality and quantity of protein must be strictly controlled to prevent further damage to kidney function. Of course, patients with liver cirrhosis should pay more attention.
6. Carbohydrates: should eat at least 150 grams of grain a day , eat more complex carbohydrates (natural foods are complex, such as potatoes, oats, lotus root, etc.), eat less sucrose And polished rice noodles. People with poor digestion can temporarily eat dextrin (the soup in white rice porridge).
7. Lipid balance: The daily intake cannot be less than 30% of the total energy. The simpler operation method is: animal fat accounts for half, vegetable fat accounts for half.
8. Learn to judge that rejects trans fat ! ! ! For example, processed foods such as cakes are high in calories and definitely contain trans fats, so try to reduce your consumption.
9. How to get vitamin A?
First, get vitamin A directly from animal liver, butter and eggs.
Second, create an oily environment to dissolve the carotene in plants. Don't think that you just eat carrots. It won't work if you don't have fat as a medium.
10. Vitamin D: The best way to get vitamin D is sun exposure.
We at spend half an hour in contact with the sun every day , even if it is in a shady place to receive scattered sun rays.
11.◆ The manifestations of vitamin B deficiency: getting angry, memory loss, indigestion, etc.
◆ Remedy for vitamin B deficiency
B vitamins are very rich in sources. Here are some foods that are hidden in the main vitamins.
● Vitamin B1 ——seed skin, animal organs and lean meat.
● Vitamin B2 -animal liver, milk, eggs, beans and green leafy vegetables.
● Vitamin B6-animal liver, milk, eggs, beans, green leafy vegetables and whole grains.
● Vitamin B12 -animal liver, meat, eggs and milk.
● Folic acid-animal liver, kidney, eggs, beans, green leafy vegetables, fruits and nuts.
12. Vitamin C balance: It is best to eat more than 3 kinds of fruits every day, and the total amount is more than half a catty.
◆ The manifestations of vitamin C deficiency: bleeding gums, anemia, heart failure, etc.
13. Calcium deficiency:
What about people who cannot tolerate dairy products? Some foods are high in calcium and should be taken regularly, including sesame, tahini, shrimp skin, seaweed (kelp, seaweed, wakame), almonds, broccoli, beans, melon seeds, etc.
14. The way of ingesting minerals does not require special supplements. Most of the trace elements needed by the human body can be found in food. So eat a variety of foods.
For example, the iron content of a bottle of iron supplement oral liquid is not necessarily more than that of a chicken leg, and the iron in chicken is heme iron, which is easily absorbed by the body.
15. Water balance: it is not as simple as 8 glasses of water a day
How do you judge whether your daily water intake is appropriate? looks at my thirst, the color of my urine and the frequency of urination.
16. Never take a foreign guidebook as a guide for your country. The geographical location is different, and the living habits are different. The diet guide cannot be copied in full.
17. The first misunderstanding of breakfast pairing-eat only one type of food.
The second misunderstanding of breakfast collocation-unreasonable collocation.
18. For lunch, please follow the principle of "three legs"
The choice of lunch should also follow the principle of balanced meal plates, with a good diet structure.
19. The true value of dinner: make up for the nutrition that you haven’t eaten all day
◆ Avoid caffeine, beans and spicy food for dinner
20. It’s best to eat 30 a day Kind of food
"Dietary Guidelines for Chinese Residents (2016)" pointed out that eats more than 12 kinds of foods a day and 25 kinds of foods a week, is the most basic recommended amount. If you want more nutrition,And if conditions are available, it is best to eat 30 kinds of food a day.
21. Chinese meat, eggs and milk: generally eat too little rather than too much
contains lecithin There are three highest foods: egg yolk, animal liver and soybeans.
22. Too much legumes a day will cause stress on the kidneys, which will cause gout and the symptoms of high uric acid and high urea.
There is another saying that if you eat too much soy products, you will get kidney stones. In fact, this is not a rumor. If you eat too much soy products, it is indeed easy to get kidney stones. The reason is that soy foods contain higher levels of oxalate and phosphate , which are excreted from the kidneys.
23. People with anemia should pay special attention to meat intake. It is recommended to eat more red meat of livestock and poultry, as well as liver and duck blood.
24. lactose intolerance people can do this :
First, choose low-lactose or lactose milk products.
Second, choose yogurt or cheese.
Third, desensitization therapy. When drinking milk, follow the principle of increasing the amount of milk from less to more, from sparse to dense, and gradually increase the amount of milk you drink, and gradually adapt. Try not to drink milk on an empty stomach. If you want to drink milk, put it after the meal.
25. The knowledge of eating vegetables:
First, look at the color.
Dark-colored vegetables have higher nutritional value, and lighter colored vegetables have lower nutritional value. The color of vegetables is arranged from high to low in terms of nutritional value: green>purple>yellow>red>white.Green vegetables have the highest nutritional value. For example, the nutritional content of broccoli is 88 times that of white cauliflower .
Second, look at the location.
Third, look at the season.
Fourth, it depends on the freshness.
26. Eczema may be due to the lack of coenzyme in the body.
The main body of the enzyme is protein, and the coenzyme is vitamins and some minerals.
27. Collagen is food-transformed, high-quality protein is the synthetic raw material of collagen, and vitamin C is needed in the conversion process
so wants to eat good skin: high-quality protein + vitamin C
28. Diet therapy code for leg cramps, dysmenorrhea, and hypertension: calcium
29. What kind of nutrients do nerve cells need?
What kind of food contains more lecithin? Eggs, liver and soybeans.
What kind of food contains more choline? Liver and egg yolk, followed by red meat and dairy products.
What kind of food contains more vitamin B12? In the human diet, the main source of vitamin B12 is animal foods, while plant foods basically do not contain vitamin B12.
What kind of food contains more vitamin E ? Sesame, walnut kernel, peanut, melon seeds, lean meat, milk, animal liver, egg yolk and yellow-green vegetables.
What kind of food contains more unsaturated fatty acids? Vegetable oil, deep-sea fish and nuts.
Eggs, meat, liver, nuts, vegetable oils, deep-sea fish and yellow-green vegetables are the most important nutrient sources for the brain.
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