Healthy life is embodied in all aspects, ranging from food, clothing, housing and transportation, to firewood, rice, oil and salt. Throughout the history of human diet development, we have experienced the evolution process from primary pursuit to advanced pursuit, from the food-filled hunger type, delicious enjoyment type, and gradually evolved to the nutrition and health care type and diet regimen type. It is no exaggeration to say that food determines how long we can live! Studies have shown that dietary factors rank first among death-related factors for both men and women.
Poor eating habits are the culprit for many diseases. If you want to eat and drink happily and live a happy life, you must avoid some dietary risk factors. Among the living guidelines of the Lohas family, one is very eye-catching: try to choose organic foods and healthy vegetables and avoid high salt, high oil and high sugar. Isn’t this in line with the reduction of oil, salt and sugar of the “three reductions and three health” advocated by our healthy lifestyle?
Avoid minefields: high salt, high oil and high sugar
In 2019, the international authoritative magazine “The Lancet” published an article, which listed 195 countries in the world about the burden of disease caused by poor diet. The first reason for the burden of disease in my country is the high salt intake. Including the intake of high-trans fatty acids and high-sugar beverages. May wish to reflect on your daily diet preferences. Compared with traditional Chinese food, are we more keen on barbecue and hot pot? Compared to plain and tasteless plain water, are we accustomed to going out and ordering a cup of milk tea or juice?
It is undeniable that barbecue hot pot is better and milk tea juice is better, but we should also be alert to the health hazards behind the deliciousness. Whether it’s street skewers or teppanyaki, they are deeply attracted to the fundamentals that you can’t break away. They are nothing more than enough ingredients and heavy flavors in the food processing process. Everyone knows the dangers of heavy flavors.
First of all, Chinese residents consume an average of 10.5 grams of salt per day, which greatly exceeds the recommended amount of no more than 6 grams in the dietary guidelines. With the increasing pursuit of health, many people have begun to pay attention to the daily use of salt, soy sauce, oyster sauce, sweet noodle sauce, tomato sauce and other large salt users. What other condiments and foods are easier to overlook? If you don’t pay attention to baking soda, MSG, etc., bread, cakes, etc., people will take in a lot of sodium. The tip for everyone is that vinegar is also good for seasoning. Of course, you can also choose pepper, pepper, etc.
Secondly, the increase in fat intake, especially the intake of saturated fatty acids derived from animals, will lead to obesity and hyperlipidemia. Related research reports on adult dietary fat intake in my country point out that in 2015, the per capita dietary fat intake in my country was as high as 83 g/day, and the energy supply ratio was 35.8%. Among them, the population with energy supply ratio of more than 30% accounted for 68%. Fat from animal foods and animal oils accounted for 36% and 3% of total dietary fat intake, and the proportions from vegetable oils and plant foods were 41% and 20%. It can be said that the dietary fat intake of most residents in my country is above the standard. We call every day that we must refuel our lives, but for the health of ourselves and our family, we must reduce our diet.
Again, the sweet burden of sugar cannot be relieved. Some people will say that eating desserts makes people happy. Indeed, dopamine has admitted it. However, the emergence of more and more overweight and obese patients has also made people gradually realize the dangers of excessive intake of sugar. Although from the perspective of global sugar consumption, the growth rate has slowed down, and my country’s sugar consumption in 2019 ranked third in the world, second only to India and the European Union. Cultivate the habit of children to eat less sugar and drink boiled water from an early age, which can benefit for life.
Do addition and subtraction: distinguish between good and bad
In sharp contrast to “high salt, high oil and high sugar”, the intake of whole grains, vegetables and fruits in our country is far from enough. Just like the theme “whole grains, nutrition +” mentioned in the National Nutrition Week in 2017, we must learn to add and subtract in our daily diet, so that there are more healthy foods and fewer harmful foods.
1. Eat more fruits and vegetables, too
fresh vegetables, fruits and low in calories, rich in micronutrients, also contain phytochemicals, reasonable intake can reduce the risk of death from a variety of chronic diseases. One catty of vegetables and half a catty of fruits are our daily intake goals. Modern people often suffer from constipation, an unspeakable trouble. Increasing the intake of foods rich in dietary fiber such as fruits and vegetables can promote bowel movements and improve or relieve constipation.
2. Organic food, icing on the cake
because of its strict compliance with the principles of organic, food production and processing of natural pollution-free, no pesticide residues, has been gaining more and more attention to both themselves and their families healthy, but also concerned about the stability of the global environment consumers . Ensuring the safety of food from the field to the table to the tip of the tongue is the basis for maintaining the health of consumers, and it is also in line with the strategic requirements of building an environmentally friendly society. It can be said that it is a major measure to ensure healthy behavior from the national policy level. As individuals, we should be more efforts to eat healthy, eat healthy 1
5. cereal grains, essential
without fine processing, whole grains retain the natural nutrients, it has a fine grain irreplaceable nutritional value, such as more More dietary fiber, B vitamins, minerals, unsaturated fatty acids, etc. can help people reduce all-cause mortality and prevent many chronic diseases. The whole grain with the highest consumption rate in my country is millet, followed by corn. But the problem is that per capita consumption is not high. Think about it, how many times do you eat whole grains a week on average? It’s also a good experience to get used to refined rice and fine noodles and occasionally to change coarse grains. It is also a positive effort for health. Over time, the disease has gone away, and health and happiness have returned.
4. The right amount of nuts, beneficial supplement
Some people think that people with high fat content of nuts and abnormal blood lipids should try to eat less or not. Others are obsessed with the moisturizing and silky taste of oils and cannot stop eating them. This is a more extreme approach. Nuts are rich in protein, unsaturated fatty acids, vitamins and minerals. Eating them in moderation is good for heart health, but eating more is not appropriate. Currently, most of the daily nuts (including berries) on the market are in small packages of 25 grams, following the recommendations of the Chinese Nutrition Society on the weekly nut intake. As a beneficial supplement to the diet, it is advisable to ensure an intake of 70 grams of nuts a week.
5. A glass of milk a day, plus nutrition
milk is rich in calcium, a good source of high quality protein and B vitamins, increased intake of milk and dairy products in favor of growth and development of children and adolescents, and promote adult bone health. Remember the slogan “A glass of milk a day will strengthen the Chinese”? The effects of milk are obvious to all. Please ensure that you consume milk products equivalent to 300 grams of liquid milk every day. Of course, there are many types of dairy products, so you must read the food labels and be wary of added sugar when purchasing.
6. beans and products, but also healthy vegetarian food
, whether vegetarian eggs, milk, vegetarian, vegetarian or fish custard vegetarian, these types of people are pursuing “environmental protection, health, care for the animals,” the concept, making a very limited source of nutrients, Not to mention veganists. If things go on like this, their bodies will be in a state of nutritional imbalance, resulting in a decline in the utilization of amino acids. Therefore, for vegetarians who have an unbalanced diet, beans and their products are the best food sources of high-quality protein. The 2016 version of the dietary guidelines made special recommendations for vegetarians, emphasizing increasing the intake of beans and their products, 50 to 80 grams per day.
There is a sentence in the “Lohas Declaration”:
”I will exercise regularly, take moderate rest, and eat a balanced diet. I will not leave the responsibility of health to the doctor.” Although it is the bounden duty of a doctor to treat illnesses and save others, everyone is the first of their own health. Responsible person, no one is more concerned about your health than yourself. The way to keep your body healthy can be really simple, but it can be very effective, that is, a healthy diet with appropriate exercise, striving to be a happy person, and living a healthy and happy life.