Do you know? What is the disease that causes the most deaths? What are the diseases that affect the quality of life when people reach old age?
The answer is: Cardiovascular and cerebrovascular diseases
More and more studies have confirmed that maintaining a healthy lifestyle throughout life is the most effective way to protect blood vessels. Among them, healthy diet is the first to be affected. How to eat three meals a day to be healthy? The 2022 new version of the "Diet Guide for Chinese Residents" gives specific guidance.
What are the best foods for your home every day?
Basic Principle: Each person's staple food should contain 1-3 whole grains of cereal food every day. According to the eating habits of most Chinese residents, it is recommended to prepare at least 3 kinds of foods as staple foods. For example:
- often eaten rice and noodles should be limited in quantity, accounting for one-third of all staple foods, and at most no more than half of all staple foods. It should not be more than half of
- whole grains, including rice and flour, and it has not been refined. For example, when bran is not removed, it is whole grain foods, such as brown rice, oats, standard flour, etc., among the staple foods you eat every day One-third or half should be whole grain foods
- Miscellaneous beans, such as 1 tael of mixed beans other than soybeans such as red beans, mung beans, kidney beans, etc., which can be mixed in refined rice noodles and made into staple foods
It should be specially reminded that many people think that eating more coarse grains can solve the above problems, but if corn, soybeans, oats and other original coarse grains are deeply processed into fine corn flour, bean noodles, instant oatmeal, etc., it will lose the meaning of coarse grains, which is equivalent to refined rice noodles. This is a misunderstanding that many people often go to.
How to eat vegetables every day?
There are vegetables in the meal, and you need to eat enough. This is an important measure to balance the diet. How to eat it?
The three meals a day for a family should be prepared according to the minimum requirement of no less than 300 grams of fresh vegetables per person per day. The types of vegetables should reach more than 3 types, and half should be dark vegetables.
These vegetables can be distributed in three meals. Please note that the medium and dinner should contain at least two types of vegetables. Whenever possible, steam, boil, stir-fry or cold cooking methods should be used to avoid high oil and high salt. You can also eat vegetables suitable for raw food such as tomatoes, cucumbers, etc. as snacks. People with diabetes can also choose these vegetables if they need to eat.
To ensure that you can eat enough vegetables every day, the easiest way is: half of the total weight of each meal should be vegetables. However, it should be noted that foods with a high starch content such as potatoes, yam, lotus roots, and pumpkin should be treated as staple foods.
How much meat, milk, eggs and beans eat every day?
Meat, milk, eggs, beans are the source of high-quality protein, which is related to the human body's immunity and disease resistance. Taking milk and eggs as an example, each person cannot have less than 300ml of milk or one egg per day.
Compared with milk, yogurt, cheese, milk powder, etc. have different flavors, and you can also choose them, but you should note that various milk drinks are not dairy products. For people who are overweight and obese or need to strictly control blood lipids, you should pay attention to choosing skim or low-fat milk when drinking milk.
In addition, soybeans and their products are also indispensable. Tofu, dried tofu, tofu skin, soy milk, tofu brain, soybeans, soybeans or generated soybean sprouts, etc., you should eat at least one of them every day.
In short, there is a saying that "eat healthily". How to eat is scientific and reasonable and knowledgeable. Some surveys show that among Chinese residents, insufficient intake of milk and beans is the most likely problem, and it should be taken seriously.
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