Next is the second rule:
Eat and exercise balance, and have a healthy weight.
Weight is an important indicator for evaluating the human body's nutrition and health status. Exercise and dietary balance are the key to maintaining a healthy weight. Today I chatted with a high school classmate whom I haven't seen in ten years. Now he weighs 170 pounds and is 178 pounds tall. Before, his weight was between 130 and 140 pounds. When I chatted today, it was caused by eating more and exercising less. So how do we evaluate our movement? That is, you should have moderate-intensity physical activities at least 5 days a week, with a total of more than 150 minutes, and insist on active physical activities, preferably 6,000 steps a day. What is the third criterion of
?
That is what we say is "eat more vegetables, milk, whole grains, soybeans". It is recommended that you have vegetables every day, and consume no less than 300 grams of vegetables per day, and dark vegetables should account for 1/2. Eat 200-300 grams of fresh fruit every day. Many people ask whether juice can replace fresh fruits? The answer is: No. I also have to eat more than 300ml of liquid milk every day.
Article 4: Eat fish, poultry, eggs, and fresh meat in moderation.
Although the meat is delicious, you can't be greedy. The average annual intake of animal food for adults can basically meet our body's basic needs.
Article 5: Less oil and less salt, control sugar and limit wine.
Many people in our country still have excessive salt, cooking oil, and fat intake, which is also an important factor in the current high incidence of chronic diseases such as obesity and cardiovascular and cerebrovascular diseases. Therefore, we recommend that no more than 5 grams of salt, no more than 25 to 30 grams of cooking oil, no more than 50 grams of sugar, and best to control it below 25 grams, and alcohol consumption should not exceed 15 grams. If you convert it into 52℃ white wine, it is: 28.8 grams, which is almost a little over liang.
Article 6: Eat regular meals and drink enough water.
The regular meal here refers to reasonably arranging three meals a day, regular and regular, moderate diet, and not overeating. Drinking water in sufficient amount means that adults should drink 7 to 8 cups of water every day, or 1,700 ml of water, and women should drink 1,500 ml of water. Here we also recommend that you drink boiled water or tea, drink less or not sugary drinks.
The seventh item is: know how to cook and choose, and you can read the tags.
A topic called "Heks Technology" that has been popular recently is to let everyone understand the nutritional characteristics of food when choosing food, choose fresh and high-density foods, and learn to choose healthy packaged foods through food nutrition labels. This will cook delicious food.
Article 8: It is also the last item in the new version of the dietary guide for Chinese residents. It is to share the meal with public chopsticks to eliminate waste.
As our living standards improve, we must also develop good habits. Start with every family, inherit a healthy lifestyle, establish a new trend of civilized diet, advocate civilized dining, and promote public health and sustainable development of the food system.
This version of the 8 balanced dietary guidelines in the new Chinese Resident Dietary Guidelines (2022) ends here. Have you learned it? You have to apply it to your life!
