Nutrition and health knowledge, everyone attaches great importance to physical health. Good living and eating habits can help us keep healthy. At the same time, we should also pay attention to our mental health. Physical and mental health is really good. Let's share the knowledge about nutrition and health with you.

Knowledge points of nutrition and health 1 1. Know little about physical and mental health

1. Drinking a glass of water after waking up every day can clean the gastrointestinal tract.

2. Cultivate the habit of drinking water every day, at least one liter a day.

3, to prevent overeating, it is best not to eat snacks after 9 pm.

4. Eat more fiber food.

5. In the case of eating instant noodles, wash the instant noodles with warm water first, throw away the water with wax coating after stirring, and then cook the noodles repeatedly with another pot of water. Because instant noodles have a layer of wax coating, many of them accumulate in the body, which will cause cancer.

6. On an empty stomach, it's best to eat nine kinds of fresh fruits: banana, apple, orange, jujube, sweet honey, fresh litchi, jackfruit, hawthorn fruit, tomato and persimmon cake.

7. Eating while walking is bad for your stomach, body and mind.

8, all kinds of snacks such as ice cream, biscuits, chocolate and so on. It's unhealthy breakfast.

9. Don't drink tea after meals. Because tea contains tannic acid, it will inhibit the metabolism of gastric acid and intestinal juice, which is not conducive to the digestion and absorption of some protein, causing indigestion.

10, you don't need to eat fresh day lily, water chestnut, sugar, fresh fungus and pure honey directly.

Second, the diet is rich and colorful.

1, with various components, mainly grains.

Except for milk, all natural ingredients can't show all the nutrients needed by the body. A reasonable diet must be composed of a variety of ingredients, so as to consider the needs of various nutritional components of the body, achieve reasonable nutrition and promote physical and mental health. Cereal is the main part of the traditional diet in China. Clearly pointing out that food is dominant is to remind everyone to maintain China's excellent traditional diet and prevent the disadvantages of the diet structure dominated by efficient energy components in capitalist countries.

2. Eat more vegetables, fresh fruits and sweet potatoes.

Eating more vegetables, fruits, fresh fruits and sweet potatoes plays a key role in maintaining cardiovascular health, improving disease resistance, reducing the risk of eye diseases in children and preventing certain cancers.

3. Eat dairy products, beans or their products every day.

Dairy products not only contain rich and colorful protein foods and vitamins, but also contain high calcium, and the utilization rate of calcium is also high, which is a good source of pure natural high-quality protein. In China, the calcium produced by family diet is generally slightly lower, and the average value is only about half of the strongly recommended requirement. There are also many children with rickets in China, which may be related to insufficient dietary calcium. Therefore, we should vigorously promote the production and consumption of dairy products. Bean food is a traditional food in China, which contains rich and colorful protein food, unsaturated fat, calcium, vitamin b2 1 and vitamin b3.

4, often eat appropriate fish, poultry, eggs, lean meat, eat less fat and meat oil.

Fish, poultry, eggs and lean pork are excellent sources of food, fat-soluble vitamins and minerals in protein. However, it should be noted that white meat and meat oil are high-energy and high-fat foods. Excessive intake usually leads to obesity, and they are also the risk source of some chronic diseases, so we should eat less.

5, appetite and energy activities should be balanced, keep suitable for rest.

Food intake and energy activity are two key factors to control resting weight. Composition shows human energy, and energy activities consume kinetic energy. If you eat too much and don't exercise enough, unnecessary kinetic energy will accumulate in the body in the form of human fat, which will increase the static weight, and in the long run, it will cause obesity.

6. Eat light and salty food

Eating a light and salt-free diet is good for physical and mental health, that is, you don't have to eat too greasy and salty ingredients, and you don't have to eat too many livestock ingredients and fried smoked ingredients. In China, the household salt intake is too high, and the average value is more than twice that recommended by the World Health Organization. Clinical epidemiological investigation shows that sodium intake is directly proportional to the prevalence of hypertension, so it is not advisable to use too much edible salt.

Knowledge points of nutrition and health 2 Dietary nutrition and health collocation

Bread is the pillar of life. After solving the problem of food and clothing, people pay more and more attention to the mystery hidden in various foods. In order to get more nutrition from daily diet or change their own health problems, people are increasingly picky and demanding about food, because every penny is very important to us and directly affects human health.

Twenty years ago, the United States Department of Agriculture began to build a daily food pyramid based on American dietary guidelines. At the beginning of this year, a new version of the food pyramid was launched, which corrected some omissions in the past. It is reported that the builders of the pyramids include scientists, nutritionists, staff and consultants. According to the most scientific evidence and the relationship between food and health, experts from Harvard University School of Public Health have established a new pyramid of healthy eating. It fixes the basic loophole in the food pyramid of USDA and puts forward better suggestions on what to eat.

The pyramid of healthy eating is based on daily exercise and weight control, because these two factors are very important for people to stay healthy. They also affect what people eat and how they eat, and how the food people eat affects their health. Looking up from the bottom of the pyramid of healthy eating, it includes:

Whole wheat food (in most diets)

The body needs carbohydrates to provide energy. The best source of carbohydrates is whole wheat, such as oatmeal, coarse bread and brown rice. They contain bran and germ, as well as energy-rich starch. It takes longer for the human body to digest whole wheat than direct carbohydrates such as white bread, which will keep blood sugar and insulin at a reasonable level and will soon drop. Controlling blood sugar and insulin levels can reduce human hunger and prevent the occurrence of type 2 diabetes.

Vegetable oil. Americans get 1/3 calories from fat every day on average, so it makes sense to put them in the lower part of the pyramid. Note that vegetable oil is specifically mentioned here, not all kinds of fats. Healthy. Unsaturated fats come from olives, soybeans, corn, sunflowers, peanuts and other vegetable oils, as well as fatty fish such as salmon. These healthy fats can not only improve human cholesterol levels, but also effectively prevent potential sudden cardiac death and myocardial infarction.

If you want to eat food that is helpful to your body, the most important thing is that it can be absorbed by your body. Some people have a bad stomach, so they need to eat more oatmeal, coarse grain bread, coix seed, rice and whole grains when eating. These foods are not only good for digestion, but also help your body to repair and replenish nutrition.

Knowledge points of nutrition and health 3 1. Healthy eating 15 tips

1, chicken butt contains carcinogens, so it is best not to eat it.

People often think that eating fruit after meals is beneficial. Actually, this is a wrong concept. Eating fruit before meals is good.

Eating fruit in the morning is gold, eating fruit at noon is silver, and eating fruit at night is copper.

Don't add eggs and sugar to drink soybean milk, and don't drink too much.

7, don't eat tomatoes on an empty stomach, it is best to eat after meals.

5. Wake up every morning. Drink a cup of boiled water first, which can prevent gallstones.

6. Don't eat three hours before going to bed. Will be fat.

7. Drink less milk tea. Because it is high in calories and oil, it has no nutritional value. Long-term drinking is prone to diseases such as hypertension and diabetes.

8, freshly baked bread should not be eaten immediately!

9. Stay away from the charging stand. The human body should be away from 30 cm. Never put it by the bed.

10, drink eight glasses of water every day.

1 1. Don't drink two cups of coffee a day. Drinking too much can easily lead to insomnia and stomachache.

Eat less greasy food. Because the blood in the brain takes 57 hours to digest and concentrate on the stomach, it is easy to fall asleep.

13, after 5 pm, eat less big meals. Because the body doesn't need so much energy after five o'clock.

14, ten glasses of water a day, bladder cancer will not come.

15, drink more water during the day and drink less water at night.

Second, the knowledge of healthy eating in daily life

1, Carassius auratus retting soup is the most suitable.

Fish soup should be delicious and the fish in the soup must be fresh. Among all kinds of fish, crucian carp soup tastes best.

This kind of fish has tender meat, delicious taste and high nutritional value. At the same time, the soup cooked is milky white and delicious, which is incomparable to other fish.

2. How to stew milky white fish soup?

Milky fish soup is attractive in color and rich in nutrition. How can I make such fish soup?

Stir-fry the fish with oil first, and then stew the soup with hot water, because it is easy to make the protein in the fish shrink and solidify with cold water stew, and it is not easy to decompose into milky white.

3. Braised ribs with vinegar have many benefits.

Dropping a few drops of vinegar when stewing ribs or cooking bone soup can not only dissolve calcium, phosphorus and iron in bones, but also protect vitamins in bones from being destroyed and improve utilization rate.

4. stewed fish with milk is more delicious

Putting a spoonful of milk in the stewed fish not only removes the fishy smell, but also makes the fish fresh and tender, and the fish soup is white and delicious.

Third, Chinese medicine deciphers three common dietary health rumors

Dark eggs have higher nutritional value than light eggs.

Dark color is often synonymous with high health and nutritional value, but the color of eggshell is only related to the variety of hen. The nutritional value of eggs depends entirely on the health status of hens and the quality of daily feed.

Fresh vegetables are healthier than frozen vegetables.

If it refers to fresh vegetables just picked from vegetable fields, there is no problem with this statement. But in fact, most of the vegetables we eat are not so fresh, usually stored for a few days, and vitamins are gradually lost during storage. On the contrary, vegetables frozen at ultra-low temperature can retain more vitamins, because quick freezing after picking can prevent the loss of vitamins.

Drinking coffee is harmful to human health.

Coffee can easily lead to the loss of calcium in the body, but as long as milk is added to coffee, this deficiency can be made up. In fact, coffee is good for people. It can excite brain cells and refresh the brain. If you feel sleepy after getting up in the morning, have a cup of coffee and your mind will clear up immediately. As long as drinking coffee is not excessive and hidden, adding milk before drinking will not endanger human health.

Fourth, the common sense of eating healthy in autumn

1, pay attention to nourishing yin and moistening dryness.

The foods that nourish yin and moisten dryness mainly include honey, lily, tremella, yam, lotus seeds, walnuts, sesame seeds, pears, bananas, dried plums and so on. "Plum is especially suitable for autumn. Chinese medicine believes that sour plums are sweet and cloudy, and sour plums are just in line with the regimen of' mainly sour and moist'. " In addition, autumn health tips tell you to pay attention to drinking more water.

2. It is very important to nourish the lungs.

It is better to nourish yin and moisten the lungs in autumn diet, and dry autumn is easy to hurt the lungs. You can eat some soft foods appropriately, such as sesame, honey, lily, almond, dairy products and so on. , can benefit the stomach and produce fluid, which is good for health. At the same time, you can eat more sour fruits and vegetables, and put them away when they are sour.

3. Be careful to eat fruits and vegetables

Some people like to eat melons and fruits. Although the weather is cool in autumn, they are also used to eating fruits and vegetables after meals, thinking that this will help digestion. This view is all wet. After beginning of autumn, you can't eat more fruits and vegetables, otherwise it will damage the yang of the spleen and stomach. As the saying goes, "autumn melons are bad for the stomach", and eating too much can easily cause diseases such as diarrhea.

4. Eat more root vegetables

As the ancients said, there are flowers in spring, leaves in summer, fruits in autumn and roots in winter. In autumn and winter, a large number of seasonal root vegetables are on the market. At this time, root vegetables are fresh and cheap, resistant to storage, and especially suitable for eating more. Like common radish and yam, although common, they have great nutritional value and can be described as "nourishing treasures".