First of all, skipping breakfast is harmful to your health.
One of the most common mistakes is not eating breakfast. Especially children sometimes don't know the importance of breakfast.
Three of the four children don't eat breakfast or don't eat breakfast properly (for example, they only drink 1 bottle of soda). These affect their performance in school: IQ and physical strength decline.
Breakfast supplements nutrition and energy for starting a new day and helps to prevent obesity. If you cancel breakfast, you will be in danger of eating too much in the remaining meal and choosing a high-fat and high-sugar diet.
A healthy breakfast should include skim milk, yogurt or cheese (children under 3 years old should eat non-skim dairy products) and food, that is, oatmeal, whole wheat bread, fruit or juice.
Second, often eat soup and soak in rice.
Many people like to eat a mouthful of rice and drink a mouthful of water (soup), or simply soak rice in soup to eat soup and soak rice. Moreover, this way of eating is unscientific and unhealthy.
Because we often drink soup, soak rice or drink water (soup) when eating, what we eat is often swallowed, and it goes to the stomach without chewing and digesting in our mouth, which adds a lot of burden to the stomach. At the same time, because water (soup) can dilute the digestive juice in saliva and stomach, the digestion of food in gastrointestinal tract will be affected, which will cause indigestion and stomach disease over time. In addition, due to insufficient digestion, it will also reduce the absorption of nutrients in food by the gastrointestinal tract, thus affecting health.
Third, do not pay attention to the collocation of various colors of food.
All colors should be matched and the patterns should be changed.
These diets should provide various nutrients in a balanced way, such as antioxidant vitamins, folic acid (especially in dark green vegetables), minerals, fiber and phytochemicals.
Eating five servings of vegetables and fruits every day and minimizing cooking time can help prevent cancer, diabetes, high blood pressure and high cholesterol.
Fourth, it is not clear about beneficial fat and harmful fat.
A serious mistake is not eating fish and seafood that bring many benefits to people often.
The three fatty acids provided by these foods can enhance resistance, reduce inflammation, promote blood circulation and lower cholesterol and triglyceride levels.
There is no need to eat a lot of these foods. Eating twice a week on average is enough. Fresh seafood can be steamed, stewed, roasted or canned in raw juice.
Another mistake about fat is that people are used to smearing animal oil or margarine (skim cheese should be eaten) or not using vegetable oil when cooking bread. If you eat too much saturated fat, such as cholesterol in animal oil and hydrogenated fat in margarine, you will increase the risk of illness.
On the contrary, raw vegetable oil contains a high proportion of unsaturated fat (beneficial fat) and no cholesterol, which is one of the important sources of vitamin E, especially olive oil contains substances to prevent cardiovascular diseases.
On the other hand, vegetable oil becomes saturated fat after high temperature, or loses its advantage after decomposition. This is also one of the reasons to advise people not to eat too much fried food.
Five, I don't know the harm of salt
Who doesn't sprinkle some salt in the salt pot before tasting it? Unfortunately, this habit has been deeply rooted among us.
Most people don't know that besides salt can be used for cooking and seasoning, sodium also exists in many foods because it is used as a preservative.
Therefore, it is best to eat unprocessed natural foods or foods with low salt content.
Cold cuts, sausages, canned food, dried noodles and some condiments are all foods with high salt content. Excessive salt will increase the risk of illness. Such as hypertension, arteriosclerosis, coronary heart disease, cerebral hemorrhage and osteoporosis.
I don't know that diet can also make people fat.
"If I follow the recipe completely, I can eat with confidence." This is a serious mistake. The only way to lose weight and keep it is to eat well and avoid sedentary. When you buy diet food, you should read the trademarks carefully to check the differences between foods, compare the trademarks and compare the foods with ordinary foods.
In addition, we should pay attention to the consumption of such foods as much as possible, especially some special foods, such as desserts and cheese. Only some foods that provide extremely low calories can be eaten freely, such as vegetable juice and jelly.
Seven, do not pay attention to strong bones
"You don't have to eat dairy products after puberty." This is another common mistake, because bones always need calcium supplementation.
The best sources of calcium are milk, yogurt and cheese. Although other plant foods contain calcium (beans and dried fruits include melon seeds, etc. ), they cannot provide as many minerals as dairy products.
Canned fish with thorns (sardines, mackerel and tuna) can also provide a lot of minerals.
Eight, lack of understanding of carbohydrates
There are two kinds of carbohydrates, one is simple carbohydrate, which is sugar. The other is a complex carbohydrate, namely starch.
Half of our diet should consist of 70% carbohydrates, of which only nearly 10% is sugar. However, this is not the case.
Foods containing complex carbohydrates include cereals, beans, potatoes, sweet potatoes, tender corn, some fresh fruits and dried fruits including melon seeds. Foods containing simple carbohydrates include sugar, honey, jam, ordinary soda and some alcoholic drinks.
The difference between the two carbohydrates is that the latter provides calories and does not contain the basic nutrients needed by the human body, while the former contains vitamins, minerals and fiber.
On the other hand, when people choose complex carbohydrate foods, they should avoid the following mistakes: most people are used to choosing rice and white bread instead of whole wheat bread, which has many advantages, including fiber and phytochemicals, and can prevent several diseases, such as cancer, heart disease and diabetes.
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