Family diet health plan
How to eat healthily;
1. The diet should be diversified.
In order to maintain human growth and health, the human body needs at least seven kinds of nutrients: protein, carbohydrates, fat, vitamins, minerals, water and dietary fiber, and more than 40 kinds of nutrients. Are all the nutrients we must have. All kinds of foods contain different nutrients, and no food can provide all the nutrients needed by the human body. Therefore, human diet must include all kinds of foods in order to obtain the required nutrition. Just like the fresh agricultural products we buy, they are all prepared for cooking or going out. If we eat very greasy food for lunch, then our dinner should be simple. Reasonable collocation of dishes can not only complement each other and obtain all kinds of nutrients needed by human body, but also help the acid-base balance in the body and keep the metabolism in the best state.
2. Try to eat more carbohydrates containing a lot of fiber.
Most of the calories people consume every day come from carbohydrates, such as bread, noodles, rice, grains, potatoes and so on. For simple carbohydrates, it is very important to drink milk and juice and eat proper amount of fruit. But eating sugar and other sweeteners will provide a lot of unnecessary calories in the body, which is harmful to health. For complex carbohydrates, only low-fiber carbohydrates, starch (such as potatoes) and refined grains (such as white rice, macaroni and white bread) should be avoided. Carbohydrates in these foods will be quickly converted into monosaccharides by the body. On the contrary, you should try to eat more carbohydrates containing a lot of fiber. Especially beans and whole wheat foods, will be beneficial to human health.
3. Eat more fruits and vegetables
Similarly, we should eat more fruits and vegetables and eat five different kinds every day to get different nutrition. People who eat more vegetables and fruits can reduce the risk of cancer and heart disease. I suggest you put fruits and vegetables where you can easily see and get them to remind yourself to eat more fruits and vegetables. You can also dice fruits and vegetables as snacks instead of cookies and snacks that will make you fat. Because their fiber is pectin, it is beneficial to defecation; Fiber composition can also promote the metabolic function of the body. Because fruits and vegetables can increase the excretion and metabolism of the human body, which is beneficial to body shaping.
4. Keep a proper weight to keep healthy
Proper weight depends on many factors, such as gender, body shape, age and heredity. Overweight people may endanger their health, such as heart disease or cancer. And eating too much food will make the calories higher and lead to obesity. These calories are absorbed by protein, fat and carbohydrates, and the source of fat is just the same (9 kcal/g is equivalent to 4 carbohydrates and protein). Regular exercise is a good way to strengthen our physique and resistance. Regular exercise and eating less food can reduce our weight.
Reasonable diet
If we develop reasonable eating habits, we can easily absorb the nutrition of all foods. 100 grams of meat, a little fruit, a little pasta (before meals) and 50 ml of ice cream are all delicious things we can enjoy. We can also control all the dishes, so that a reasonable diet can meet the body's demand for nutrition, and can play a role in regulating mood, making people happy, beauty beauty, losing weight, keeping fit, preventing diseases and improving health. Will further improve your quality of life.
6. Balanced nutrition
A reasonable diet, if you don't eat breakfast, will lead to hunger and lead to excessive food intake. Therefore, eating breakfast will make us better ingest nutrition and relieve hunger. Balanced diet needs to establish the balance between dietary nutrition supply and physiological demand in several aspects at the same time: the balance of calories and nutrients, the balance of amino acids, the balance of various nutrients intake and acid-base balance, and the balance of animal food and plant food. Otherwise, it will affect health and even lead to some diseases. Don't forget, eating too many snacks will only lead to an increase in calories.
Replenish enough water
We should drink at least 1.5 litres of water every day. Water can naturally suppress your appetite and strengthen the function of fat metabolism. When the human body lacks water intake, the kidneys can't work normally, and when the kidneys have problems, waste will accumulate in the liver. Liver with too much waste 100% can't function normally, and more and more fat will be accumulated. Therefore, please give your body enough water to metabolize fat and be a healthy modern person!
8. Exercise
We can see that excessive calories and insufficient physical strength will lead to weight gain. And exercise can help us burn calories. Proper exercise is the only way to keep your heart healthy. Regular exercise can slow down the heart rate during rest and exercise, greatly reduce the working time of the heart, increase the heart function, keep the coronary blood flow unobstructed, better supply the nutrients needed by the myocardium, and reduce the risk of heart disease. We should do exercise every day and take the stairs instead of the elevator. Long-term physical exercise can improve the body's ability to use fat and provide more energy sources for the body to engage in various activities.
9. From now on, change our living habits
We should fundamentally and slowly change our living habits, which is very good for our health. We will change the food we eat and the drinks we drink in three days. Do we need to eat more fruits and vegetables? For a new start, we should eat a kind of fruit and vegetables every day. So our favorite food doesn't have too many calories and won't make us fat? Please don't give up this depressed idea. We can try to eat less food with high calories. But exercise more. Exercise can make people feel happy and enhance self-confidence. If you haven't exercised for a long time, I suggest you gradually increase the length and strength. You can start with the simplest walking exercise and stick to it, and you will definitely feel many benefits.
10. Please remember that this is a question of balance.
There is no "good" or "bad" food, only the quality of diet. Human food is varied. The nutrients contained in various foods are not exactly the same. Except breast milk, no natural food can provide all the nutrients needed by the human body. A balanced diet must consist of a variety of foods to meet the various nutritional needs of the human body and achieve the purpose of reasonable nutrition and health promotion. Therefore, it is most important for our health to adjust our diet reasonably and match it in a balanced way.