A reasonable and healthy diet means that all kinds of foods and nutrients in the daily diet should be complete, sufficient in quantity and appropriate in proportion, so as to achieve a balanced nutrition and ensure the scientific and reasonable proportion of various nutrients. Here are some healthy suggestions for your holiday diet.
Suggestion 1: the distribution of heat energy should be reasonable.
During festivals, many people like to sleep late. 9. When they wake up at 10, they naturally can't eat breakfast, so they wait for a big meal at noon to satisfy their appetite. This is definitely not desirable. During the festival, the proportion of heat energy for three meals a day should be reasonable, and skipping breakfast for lunch and dinner is excessively consumed, which is easy to lead to obesity due to metabolic overload. Breakfast during the festival should be mainly high-protein food (a bag of milk, an egg, porridge), and you can also drink a little coffee or tea to refresh yourself. Dr. Wang suggested that the most reasonable distribution of heat energy for three meals is: breakfast accounts for 25%, Chinese food accounts for 40%, and dinner accounts for 35%. In addition, for friends who want to control their weight and lose weight, they should also properly control their daily total calorie intake, especially reduce the intake of high-calorie foods such as peanuts, walnuts and sesame seeds, and reduce the intake of snacks.
Recommendation 2: Supplement high-quality protein.
Proper intake of high-quality protein such as meat, eggs and milk can not only enhance physical strength and vigorous energy, but also dispel "spring sleep", because high-quality protein is rich in tyrosine that can make the brain awake and alert. We advocate eating soy products in moderation, but we should avoid eating a lot of high-protein food at parties, otherwise it will cause overnutrition and increase the burden on the kidneys. Gout patients should pay more attention to the intake of high-protein substances.
Recommendation 3: The diet should be light and mild.
Choose vegetable oils such as peanut oil, soybean oil and olive oil for cooking, and the daily dosage should not exceed 30g. Use less fried food to avoid obesity, fatty liver and hyperlipidemia. You can eat more fungi, such as black fungus, tremella, mushrooms, mushrooms and so on. Auricularia auricula is rich in mineral calcium, which plays a leading role in the function of human muscle, heart, brain and other cells; Tremella fuciformis is rich in tremella fuciformis polysaccharide, which can improve the phagocytosis of human guardian macrophages; Mushrooms contain mushroom polysaccharides, which can resist the invasion of Pseudomonas aeruginosa. When viruses are active in spring, many viruses will enter the human body. Edible fungi are natural health nutrients in spring, and eating more edible fungi can also increase the anti-virus ability of human body.
Recommendation 4: Eat more foods rich in fiber and minerals.
Choosing foods with high cellulose and mineral content and increasing the intake of yellow-green vegetables and seasonal fruits can not only supplement the deficiency of vitamins and inorganic salts, but also fully meet the needs of human liver. Shepherd's purse, rape, celery, spinach, Malantou, wolfberry head, Toona sinensis, dandelion, etc. It has the effects of clearing away heat and toxic materials, cooling blood, improving eyesight, promoting defecation, invigorating spleen and appetizing. Proper consumption of onion, ginger, garlic and leek can dispel the yin cold, have the function of sterilization and disease prevention, and reduce the occurrence of colds.
Suggestion 5: Pay attention to the collocation of main and non-staple foods.
At holiday dinners, many people only eat meat dishes and don't eat staple food, which is neither in line with health preservation nor nutritional needs. Staple food is the main source of our daily energy. Eating more and less staple food will lead to obesity, but not eating staple food will not get enough energy for normal activities, which will easily lead to weak and unhealthy physique. Therefore, to ensure the right amount of staple food for each meal can ensure adequate physical strength and not be obese. General principle: eat less staple food and more non-staple food.
Suggestion 6: Pay attention to the collocation of miscellaneous grains.
Modern people eat a fine diet, eat more flour and rice, and rarely set foot in miscellaneous grains. In fact, although polished rice and refined noodles taste good, the skins rich in B vitamins, calcium, zinc, iron and dietary fiber are removed during processing, which easily leads to the lack of vitamins and trace elements. However, millet, oats, sorghum and other grains are rich in nutrition. Therefore, the combination of coarse and fine grains, while enjoying the delicious food made in flour and rice during the festival, can effectively ensure adequate nutritional intake.
Recommendation 7: Pay attention to the collocation of meat and vegetables.
Four-legged pigs, beef and mutton, two-legged chickens, ducks and geese, one-legged fungi, fish without legs, bean products, fruits and vegetables with roots, stems, leaves, flowers and fruits. This is a nutritious, healthy and delicious food. Generally speaking, whether eating or storing, the ratio of meat to vegetarian food is 1: 4, and the ratio of meat with four legs, two legs, one leg and no legs is 1/4.
Recommendation 8: Pay attention to acid-base collocation.
With the improvement of people's living standards, the intake of acidic foods such as meat, eggs, poultry, fish and shrimp is increasing day by day, which leads to acidic internal environment in human body and easily leads to various metabolic diseases. Therefore, we should increase the intake of carrots, spinach, celery, cauliflower, rape, lettuce, lotus root, bell pepper and other seasonal vegetables, fruits, beans and their products, milk and other basic foods every day to maintain the body's acid-base balance, enhance human immunity and avoid diseases.
Recommendation 9: Pay attention to the combination of dry and wet.
A healthy diet should be lean and easy to digest every meal. Shredded pork, minced meat, stewed meat soup, meatballs, etc. You can use it or stew it with some nutritious foods, such as stewed kelp with pork spine, stewed pork liver with spinach, fried pork slices with lettuce, laver and egg soup. Eating dry food all the time is bad for one's stomach. According to the specific situation, the combination of dryness and thinness can not only increase satiety, but also help the human body to digest and absorb.