When it comes to health preservation, the scope is huge. It can be adjusted from aspects such as mentality, sleep, emotion, diet, etc. If you have to choose one, food is the most important thing for people, and you can maintain your health by "eating", so why not?

When it comes to health care, the scope is very large. It can be adjusted from aspects such as mentality, sleep, emotion, diet, etc. If you have to choose one, food is the most important thing for people, and you can maintain your health by "eating", so why not?

Some people think that if you want to eat, you can maintain your health. If you are healthy, you have to buy expensive supplements, such as Cordyceps , peach gum , bird's nest, etc. In fact, they are not good for the body and are expensive. In fact, many simple foods on the market look ordinary and cheap, but they can directly supplement the nutrition of your body.

What foods are healthy and healthy? The Dietary Guidelines recommend these 5 kinds of foods

①: Cereals and potatoes - 250g-400g

Cereals and potatoes are divided into whole grains, beans, and potatoes. These foods are rich in content. It is rich in dietary fiber and various trace elements . It is not only good for digestion, but also has a strong feeling of fullness. It will not cause nutritional deficiencies. It is suitable for people with diabetes, people who are losing weight, and people with high blood lipids.

②: Fresh fruits and vegetables - 300-500 grams of vegetables, 200-350 grams of fruits

Studies have found that people who like eat fruits and vegetables have a lower risk of death. can also be said to be beneficial to longevity in disguise, because In order to facilitate digestion, it will not put any burden on the gastrointestinal tract. It not only supplements vitamins, but also has beauty and beauty effects. The most important thing is that when you see fruits and vegetables with many colors, you will feel better.

③: Eggs and milk - 1 egg a day, 300ml of milk

The combination of eggs and milk is the breakfast choice for many people. It is not only convenient to prepare , but also nutritious. Low in calories, it is not only beneficial to physical health, but can also prevent osteoporosis and fractures.

Eggs have auxiliary effects in protecting the liver, protecting eyesight, and delaying aging. Peking University research found that eggs a day can reduce the risk of death. A glass of milk a day also has similar benefits.

④: Meat - 40-75 grams of poultry, 40-75 grams of aquatic products

Now the living conditions are good, you can eat meat if you want. Although there is fat in the meat, fat is also a nutrient needed by the body, so you should eat meat every day, but in moderation.

Especially deep-sea fish, it is also beneficial to heart and brain health, improves immunity and supplements protein . However, big fish and meat are not good, as they will increase the burden on various body systems and lead to obesity. In particular, you must eat less processed meat, which will increase the risk of cancer.

Red meat such as pork, mutton, and beef must be eaten in moderation. It puts a heavy burden on the liver and kidneys and can easily cause inflammation.

⑤: Condiments - salt: 6 grams per day

The "Dietary Guidelines for Chinese Residents" recommends that everyone have a light diet, but it is not porridge and side dishes every day, but light taste. Do not put too much seasoning in any meal. Although it is good for appetite, it is very unhealthy.

Take salt as an example. This is a seasoning that is included in every meal and every dish in every family. In fact, human beings cannot live without salt. If they do not eat salt, their body functions will be affected.

But eating too much salt will damage blood vessels, brain, kidneys, bones, and cause high blood pressure , stroke , decreased kidney function , osteoporosis and other diseases, so the amount of salt should be controlled, and other seasonings should also be controlled, as long as they are flavorful.

Each of the above five kinds of health-preserving foods has its own shining points, but it is not enough to eat just one kind of food. According to the recommendations of " Dietary Guidelines for Chinese Residents" , the daily diet must be nutritious, light, and a combination of meat and vegetables. With , the daily food intake adds up to 12 kinds of , and needs to have 125 kinds of .

Of course, if you want to be healthy, in addition to the choice of ingredients, the way you eat is also one of the key points. Many people carefully prepare a large table of meals every day, which are delicious and delicious, but incorrect eating methods will make your efforts in vain.

How many of these wrong behaviors do you have?

One: Wrong postures

sitting low, squatting, crossing one leg, etc. will cause blood vessels to be squeezed, affecting blood circulation throughout the body to the stomach, and affecting digestion. Eating while squatting will increase the appetite unconsciously, which will not only increase the burden on the gastrointestinal tract, but also lead to obesity.

It is best if sits upright in front of the dining table. The height of the dining table will not affect the movement of the arms.

2: The wrong amount of food

Many people enjoy eating, but they always eat too much unconsciously. In fact, even if they are not full, it is still too much, which will cause Three high diseases, obesity, indigestion, etc., the correct state should be seventy percent full, which is the state where you are no longer hungry but can still eat. At this time, it is best to put down your chopsticks.

But this does not mean that you should stop using chopsticks before your stomach is full at every meal, especially for those who are losing weight. This will actually cause the body to suffer. You can use to drink vegetable soup first, eat vegetarian dishes, eat staple food of a combination of thick and thin, and finally eat some meat. The healthy way is also helpful to lose weight.

Three: Wrong behaviors

laughing and talking when eating, quarreling and getting angry, playing with mobile phones, reading etc. can easily cause indigestion and choking when eating.

Some people have a partial eclipse. Although the food is healthy, the nutrition of each food is not comprehensive . In the long run, it will also lead to malnutrition and reduce immunity .

Four: Wrong way

Eating is a matter of replenishing energy for the body. Some people like to eat while it is hot, especially htmlfood above above 160℃ will burn the esophagus and increase the risk of esophageal cancer and gastric cancer. But don't eat hot and cold food at the same time. This "ice and fire" way of eating is beyond the stomach and intestines of mortal bodies. It may cause symptoms such as stomach cramps, abdominal pain, and diarrhea.

and gorge yourself. Eating a large amount in a short period of time will increase the burden on the gastrointestinal tract and affect nutrient absorption. The correct answer is to chew slowly and and keep the eating time at 25 minutes.

To sum up, food is the most important thing for people. Eating is a major thing that needs to be done every day. It does not mean that there is food and a mouth, and the food goes into the stomach. If you are not hungry, you will be healthy. In fact, eating is also a science, and there are many truths in it. How much do you understand this knowledge?

Reference:

1. Eating too much or too little is not good. How many grams of meat should you eat every day to avoid getting sick? 2021-04-20 08:18·China Youth Daily