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 absorb 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.
Eight things kill health after meals.
As we all know, an unhealthy diet may lead to terrible diseases. Similarly, some small habits after meals may also become fatal "killers" of your health.
Eating Fruits Many people like to eat some fruits after meals, which is a wrong living habit. After food enters the stomach, it needs to be digested 1 to 2 hours. If you eat fruit immediately after a meal, it will be blocked by the food you have eaten before, so that the fruit cannot be digested normally. After a long time, it will cause symptoms such as bloating, diarrhea or constipation.
Drinking strong tea after meals will dilute gastric juice and affect the digestion of food. In addition, tea contains a lot of tannic acid. Drinking tea after meals will combine undigested protein with tannic acid in the stomach, forming indigestible precipitate, which will affect the absorption of protein. Tea will also hinder the absorption of iron, and long-term drinking may even lead to iron deficiency anemia.
Smoking is more harmful than usual 10 times! This is due to the increase of blood circulation in the digestive tract after eating, which makes the harmful components in the smoke absorbed in large quantities, which damages the liver, brain and cardiovascular system and causes these diseases.
There is a saying among bathers that "take a full bath and starve to death and shave your head", which is also an incorrect living habit. Taking a bath after a meal will increase the blood flow on the body surface and decrease the blood flow in the gastrointestinal tract, thus weakening the digestive function of the stomach and causing indigestion.
Relax the belt Many people will be flustered if they eat too much, and often relax the belt buckle, which will cause the intra-abdominal pressure to drop and force the stomach to sag, although the stomach is very comfortable. In the long run, you will suffer from real gastroptosis.
Walking a hundred steps after a meal will not only make you unable to live "ninety-nine", but also affect the absorption of nutrients in the digestive tract because of the increase in exercise. Especially in the elderly, heart function decline, vascular sclerosis, walking after meals often lead to blood pressure drop and other phenomena.
There is another saying among karaoke singers that is correct. After eating, the stomach capacity increases, the stomach wall becomes thinner and the blood flow increases. At this time, singing will make the diaphragm move down and the abdominal pressure increase, causing indigestion and gastrointestinal discomfort.
Drivers who drive immediately after meals are prone to accidents. This is because the digestion of food in the gastrointestinal tract after meals requires a lot of blood, resulting in temporary ischemia of brain organs, which leads to operational errors.
Don't eat fruit, drive, drink water, smoke or run after meals ... I've seen so many taboos after meals that I don't sit or stand, let alone lie down! So what can you do after dinner? Let's study together today!
Enjoy music after dinner.
Music is not only an art, but also can strengthen the body, prolong life and even cure diseases. There is a saying in the ancient book "Shoushi Baoyuan": "The spleen is good at music and moves at the sound." Moreover, Taoism also has the saying that "the spleen will grind when it hears music." In fact, these two sentences have the same meaning-music can help digestion.
Soft and brisk music, even a pleasing environment, can be used as a benign stimulus to regulate the digestion and absorption function of the human body through the central nervous system. Therefore, enjoying soft, bright and beautiful music after meals is of great benefit to the human body. Great music, it is omnipotent.
Rub your stomach after dinner.
Gently rubbing the abdomen with hot hands after meals, from top to bottom, from left to right, or clockwise, can promote blood circulation in abdominal cavity and strengthen gastrointestinal digestive function.
Take your time after dinner.
Walking slowly after meals is extremely beneficial to food digestion and human rest. What's slow? Generally speaking, walking, more generally speaking, walking slowly. You don't need to teach this, do you
Rinse your mouth after meals.
Rinsing your mouth after meals can remove food residues in your mouth in time. Brushing your teeth immediately after meals is very discouraged now. It is said that it will destroy the protective layer on the tooth surface. Therefore, some dentists suggest that drinking a small glass of milk after meals or close contact with teeth like gargling with milk can speed up the recovery process of calcium in teeth.
Also, what if this meal is too greasy or too hot? Don't worry, even this is ready for you! Then look down.
Eat a banana after the barbecue.
Barbecue food will produce more carcinogens such as benzopyrene. Rui Lili, Ph.D., Department of Food and Nutrition, Academy of Military Medical Sciences, said that the latest research found that bananas can inhibit the carcinogenic effect of benzopyrene to a certain extent and protect the gastrointestinal tract.
Eat too greasy, have a glass of celery juice.
If you eat a lot of greasy food at a meal, drinking a cup of celery juice with low sugar and high cellulose content is of great benefit. The cellulose in celery can take away some fat.
Have some yogurt after eating hot pot.
Hot pot soup has high temperature and salty ingredients, which is very irritating to gastrointestinal tract. Drinking yogurt after eating hot pot can effectively protect gastrointestinal mucosa. In addition, yogurt contains lactic acid bacteria, which can inhibit the growth of spoilage bacteria.
Dyspepsia, drink barley tea or orange peel water after meals.
Allantoin in barley and volatile oil in orange peel can increase gastric juice secretion and promote gastrointestinal peristalsis, which is very beneficial to food digestion and absorption.
Eat fruit after eating instant noodles.
Eating some fruits after eating instant noodles, such as apples, strawberries, oranges and kiwis, can effectively make up for the deficiency of vitamins and minerals. In addition, cooking instant noodles is advocated. The cooked noodles are soft, which helps the intestines absorb water and help digestion.
Drink ginger and brown sugar water after eating crabs.
Crab meat is cold, and people with spleen and stomach deficiency may have stomach pain, diarrhea and vomiting. Zhuang Ganzhu, MD, Chinese Medicine Association, said that drinking a cup of warm ginger brown sugar water after eating crabs can dispel cold and warm the stomach, promote digestion and relieve stomach discomfort. But diabetics should not eat it.
Moisten the lungs and relieve cough, and eat a persimmon after dinner.
Zhuang Ganzhu said that persimmon has the effects of moistening lung, promoting fluid production, nourishing yin and clearing dryness, and is one of the ideal health fruits for patients with respiratory diseases. But persimmons can't be eaten on an empty stomach, and the tannic acid inside is easy to form lumps in the stomach.