In fact, the occurrence and development of these chronic diseases are closely related to diet. Develop reasonable eating habits, health can also be eaten. Then how should we eat three meals a day? What do people with "three highs" need to pay special attention to?
Eat a good breakfast: mainly milk beans, eggs, fruits and vegetables.
A good breakfast should consider all aspects, including carbohydrates, protein, fat, vitamins and so on. Experts suggest that the calorie intake of breakfast should account for 40% of three meals a day, so as to ensure the vitality and vitality in the morning. Then how should we reasonably match breakfast?
1 carbohydrate staple food cannot be less
Dietary Guidelines for China Residents suggest that 250-400g of cereals should be consumed every day, including 50- 100g of coarse grains. But for the "three high" people, this amount needs to be added, which can account for 1/3 to 1/2 of the staple food.
This is because the dietary fiber content in coarse grains is high, which hinders the absorption of fat to some extent, and can reduce the concentration of low-density cholesterol and triglyceride in blood, thus reducing the risk of hypertension, diabetes and hyperlipidemia.
Take enough protein.
Mix a boiled egg and a glass of milk every day, eat more soybeans, tofu, dried tofu or other bean products, and various cereals to increase protein's intake.
Eat enough vegetables and fruits.
Eat about 1 kg of fresh vegetables every day. It is recommended to eat more dark vegetables, such as rape, spinach, lettuce, spinach and broccoli.
Fruit helps to ensure the intake of vitamins and trace elements, but people with "three highs" should pay attention to the problem of sugar. The recommended fruits are oranges, kiwis and grapefruit. The total intake is controlled at about 200±300g g.
Have a full lunch: mainly meat, fish, eggs and beans.
Because lunch is a long time away from dinner, the most important thing at noon is to eat enough, so that you can have enough physical strength to support your work and study all afternoon. It is recommended to eat some fish, shrimp and meat properly for lunch.
Unsaturated fatty acids contained in fish and shrimp can regulate blood lipid and prevent arteriosclerosis. It is suggested to eat fish or shrimp every 2~3 days, and the intake is 100 ~ 150g each time.
The fat and calorie content of chicken breast is obviously lower than other parts, and the protein content is high, and the muscle fiber is short, so it is easy to be absorbed by human body. It is recommended to take 50 ~ 100g each time.
You can also eat a moderate amount of lean meat, because red meat is rich in heme iron necessary for human blood. Suggest 1~2 times, about 50g each time, once a week. Note that the "three highs" people should eat less red meat containing a lot of fat and cholesterol.
In the face of "three highs" patients, a light diet is usually recommended, but a light diet does not mean not touching meat. The correct dietary standard is less oil, less salt and less sugar.
Less salt
Clinically, it is generally required that the salt intake of "three highs" people, especially hypertensive patients, should be within 6g per day.
Therefore, when cooking, try to choose cooking, and try to use other seasonings and spices instead of salt to improve the flavor of food, such as pepper, pepper, dried tangerine peel and so on. In addition, for all kinds of pickled convenience foods, such as sausages, dried meat, preserved fruits, etc., we should eat less or even not.
Less oil
Edible oil can provide heat and unsaturated fatty acids to human body. This unsaturated fatty acid is an indispensable substance for human body. The Dietary Guidelines for China Residents (20 16) points out that for adults, the recommended daily intake of edible oil is 25 ~ 30g. Although the "three highs" people want to reduce their oil intake, it is impossible to eat. Therefore, how to use oil is very important.
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1, adopting various cooking methods.
When using oil in daily life, try to use different cooking methods. Use cooking methods such as steaming, boiling, stewing and frying instead of frying to avoid eating too much oil.
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2, a variety of oils mixed to eat
Eating the same oil for a long time is easy to cause fatty acid imbalance, leading to many diseases and serious harm to human body. Therefore, it is suggested that vegetable oil and edible oil be mixed, with vegetable oil of unsaturated fatty acids as the main one.
Oil recommendation:
Rice bran oil, also known as rice oil and brown rice oil, is an oil extracted from the bran of brown rice. It is also considered as one of the most nutritious and antioxidant vegetable oils in the world. Because of its high temperature resistance, it is not easy to produce neurotoxin, and it is very suitable for frying and frying, so it is also called the "upstart" of high-grade healthy vegetable oil. Moreover, rice bran oil contains oryzanol and vitamin E, which is very helpful for women's beauty and skin care, delaying aging and menopausal disorders.
Put less sugar
The Dietary Guidelines for China Residents 20 16 suggests that the added sugar intake of adults should not exceed 50g per person per day, and it is better to control it below 25g, and the sugar intake should be controlled below 10% of the total energy intake.
Sugar has many metabolic pathways in the body and is often stored in the form of starchy food. For patients with "three highs", it is very important to maintain the diversity of food. The sugar content of ice cream, dessert and carbonated drinks is quite high, so patients with hyperglycemia should try not to eat them. In addition, we should be alert to the "invisible sugar" in life, such as sauces, puffed food and "sugar-free drinks".
Eat less for dinner: grain is the main food.
For the definition of healthy dinner, many people will say "eat less". However, how much to eat is less?
Just eat dinner until seven o'clock-my stomach is not swollen, and I don't feel burdened. I just don't want to eat more, just habitually want to eat more. But if I take the food away, I won't feel sorry and I won't feel hungry before going to bed at night.
In addition, the time of dinner is also particular: at least 3 hours before bedtime. If you eat too late, the food has not been fully digested and your stomach is still working hard, which may affect your sleep.
Dinner is not suitable for eating too greasy, but the staple food is indispensable, and whole grains are very suitable for eating at night. Often eat oats, wheat, etc. There is also the effect of strengthening the spleen and stomach, promoting digestion and resolving food accumulation. Nutrients that need to be supplemented during the day but are not eaten at breakfast and lunch can also be supplemented at dinner.
In particular, coarse grains, potatoes and miscellaneous beans are particularly good, which not only helps to lose weight and relieve constipation, but also prevents "three highs".
Seemingly simple three meals a day, but it contains rich health secrets. Through reasonable collocation and healthy diet, not only the body is stronger, but also the "three high" chronic diseases will be slowly controlled!