Three high people eat three meals a day.
1, breakfast
Baked steamed bread slices with kernels: steamed bread * * * standard flour * * 50g, walnut kernel 15g.
Milk oatmeal paste: 200 grams of milk and 30 grams of oatmeal.
Apple: Apple 150g.
2. Lunch
Fried meat with peas, fungus and dried bean curd: 50 grams of pork, 70 grams of peas, 50 grams of fungus, 30 grams of dried incense and 8 grams of peanut oil.
Cooked spinach: spinach * * * red root vegetables * * 150g, sesame oil * * * sesame oil * * * 3g, sesame paste 10g.
Sweet potato rice: 50g of japonica rice and 50g of sweet potato * * * red hearts * *100g.
300 ml of soybean milk: soybean * * * soybean * * 15 g, juiced.
3. Lunch: yogurt 100g.
4: dinner:
Eight-treasure porridge: 5g mung beans, 5g red beans, 5g glutinous rice, 5g barley, 5g raw peanuts, 5g dried lotus seeds and 5g yam.
Stir-fried broccoli: peanut oil 10g, broccoli * * * broccoli * * 150g.
Steamed egg soup: 25g eggs.
Flammulina velutipes shredded carrot mixed with kelp: Flammulina velutipes 35g, carrots 35g, kelp 30g, sesame oil 3g * * * sesame oil.
Fruit after meal: 200 grams of watermelon.
For people with hypertension, we should pay attention to emotional stability, ensure adequate sleep, and take appropriate physical exercise to avoid excessive fatigue, tension and anxiety, and participate in competitive execution. The food should be light, and the salt intake should be controlled at no more than 5 grams per day.
Eat less foods with high animal fat and cholesterol, and eat more fresh vegetables and fruits. This is also applicable to people with hyperlipidemia. You can also eat more foods or health products containing γ -linolenic acid, because it has obvious lipid-lowering and blood pressure-lowering effects.
People with high blood sugar must pay attention to eating a low-calorie diet, control their weight and persist for a long time, so that their blood sugar can often return to the normal range. If we take measures to correct bad living habits, strengthen physical exercise and psychotherapy, and take targeted health care products before the "three highs", the "three highs" can be avoided on a large scale.
Three major dietary taboos
1. 1, not suitable for * * * grain; Animal viscera, crab roe, fish eggs, chicken skin, pig skin and pig intestines; Peanuts, melon seeds, walnuts, pine nuts, sugar cane, fruits, potatoes, taro, sweet potatoes, lotus roots, starch, water chestnuts, etc.
1.2, the best cooking methods are stewing, boiling and cooling. Not too salty, the salt intake is less than 6 grams.
1.3, avoid spicy; Quit smoking and limit alcohol.
1.4, patients with hypertension should avoid pickling food and meat; Smoking and drinking. Patients with hypertension should avoid liquor, pickles, onions, ginger, peppers, Chuanxiong, ginseng and so on.
1.5. Patients with hyperglycemia should not eat sugary food, such as candy, chocolate and cream cake. Limit the intake of pork, beef and mutton, limit salt, sugar and condiments, ban smoking and alcohol, and eat less fried food.
1.6, hyperlipidemia patients should not eat foods with high cholesterol content such as animal viscera, roe and shrimp.
Three secrets of high diet
2. 1, maintain a balanced distribution of calories, avoid excessive hunger and partial eclipse, avoid overeating or cramming temporarily, and change the habit of having a rich dinner and eating supper before going to bed.
2.2. The staple food should be mainly cereals, and the thickness should be matched. Corn, oats, oats and other ingredients can be appropriately added to coarse grains, and the carbohydrate heat supply can be kept above 55% of the total heat.
2.3. Increase beans and improve the utilization rate of protein.
2.4. In the structure of animal food, increase the animal food with low fatty acid and high protein such as fish, poultry and lean meat, and subtract the terrestrial vivid fat, so that the intake of animal protein accounts for 20% of the total daily protein intake, and the daily total fat supply does not exceed 30% of the total calories.
2.5. Edible oil should be mainly vegetable oil, and the daily consumption per person is 25-30g.
2.6, dietary components should reduce saturated fatty acids, increase unsaturated fatty acids * * * such as margarine instead of butter, skim milk instead of whole milk * * *, so that the heat supply of saturated fatty acids does not exceed 10% of total calories, and monounsaturated fatty acids account for 7- 10% of total calories.
2.7. Increase the ratio of polyunsaturated fatty acids to saturated fatty acids. The recommended ratio of western diets is 0.5-0.7, while the ratio of polyunsaturated fatty acids to saturated fatty acids in traditional diets in China is generally above 1 because of its low fat content.
2.8, dietary cholesterol content should not exceed 300mg/ day.
2.9, ensure that each person daily intake of fresh fruits and vegetables more than 400g, and pay attention to increase the proportion of dark or green vegetables.