With the improvement of people's living standards in China, people pay more attention to diet. Simply eating is not our only purpose. How to eat delicious and healthy has become our concern.
Scientific diet is very particular. According to the concept of modern medicine, the scientific diet methods in daily life should include: breakfast should be early: after a night's sleep, the human stomach will be emptied and the spirit will not be refreshed until the morning, so breakfast should be early.
Chew slowly: this will not only help saliva secretion and digestion, but also reduce the burden on the stomach.
Proper warmth: As the saying goes: "One heat can solve three problems", and warm food tastes good. Chinese medicine believes that the stomach likes cold, and cold easily hurts the spleen and stomach. Eat cold food and fruit in moderation, which is conducive to digestion and absorption of the stomach; Otherwise, it will cause abdominal pain, vomiting, diarrhea and other diseases.
Should be less: in the daily diet, eat less and taste more, avoid overeating and be good at eating.
Should be soft: hard food is difficult to digest, especially for the elderly and people with bad stomach. Cook three meals a day well.
Should be light: Chinese medicine believes that eating more salty will hurt the muscles and bones; Eating more spicy food will hurt the liver and pulse; Eating acid hurts spleen muscles; Eating too many sweets hurts the kidneys. Therefore, it is of great benefit to control diet and eat more light flavors.
Yi Su: Modern medical research shows that eating vegetables and bean products often is good for health and not easy to get fat; Eating vegetarian food often has the effect of preventing cancer.
Proper sitting posture: Dietary health care experts point out that it is unsanitary to eat while walking; Eating while squatting is not good for digestion. Therefore, sitting and eating is very beneficial to your health.
I ching: when eating, you should quietly taste the food; And eating with a smile makes it easy to cough; Eating in tears or angry is not good for your health.
Eating habits have a great influence on human health, and good eating habits are an important measure to ensure health.
(l) Reasonable allocation of food intake for three meals a day should be adapted to physiological conditions and work needs. The best distribution ratio should be 3: 4: 3. If you eat 1 kg of grain a day, it is more appropriate to eat 3 Liang each in the morning and evening and 4 Liang at noon.
(2) protein, calcium, phosphorus and fat-soluble vitamins are better than vegetarianism when the vegetarian diet is properly matched; Unsaturated fatty acids, vitamins and cellulose in vegetarian food are better than those in meat. Therefore, vegetarian food and vegetarian food are properly matched, learning from each other's strengths and complementing each other, which is beneficial to health.
(3) Not picky eaters and partial eclipse are supplied by various foods, and no natural food can contain all the nutrients needed by the human body. Eat only one kind of food; No matter how much you eat and how nutritious you are, you can't keep healthy. Therefore, in diet, you can't be picky eaters or partial eclipse for a long time.
(4) Don't overeat As the saying goes, "If you want to be healthy, you don't have enough to eat", which makes sense. Overeating will not only destroy the digestion and absorption function of gastrointestinal tract, but also cause acute gastroenteritis, acute gastric dilatation and acute pancreatitis. Moreover, due to the rise of diaphragm, it will affect heart activity and induce heart disease. If the rescue is not timely, it will be life-threatening. Therefore, don't eat and drink at any time.
In a year, due to the different climate of the four seasons, it has different characteristics, such as high temperature in spring, hot summer, humid summer, cool and dry autumn and cold winter, and human physiology and pathology will also be affected by this climate change. Therefore, whether in health or in the process of illness, we should pay attention to the choice of food should be adapted to the climate.
In spring, the sun is the spirit and people's energy is easy to work hard. It seems that there is only the potential of the foreign minister, and there is no hidden job, which is prone to thermal infectious diseases. Therefore, the diet in spring should be light, and it is not advisable to overeat greasy and fried things. Some fruits such as pears, oranges and sugar cane should be selected as supplements. Often eat mung bean soup and mung bean sprouts, which are light and sweet and do not accumulate heat.
The summer climate is hot, everything is flashy, body heat is not easy to spread outward, and there is the possibility of heatstroke, so the diet should be sweet and cold, light and eat more fresh vegetables. The combination of summer heat and dampness is easy to sweat, which makes people often gluttony cold things, and overeating hurts the spleen and stomach. Therefore, in hot summer, it is forbidden to eat too much cold and not to eat too much greasy and thick flavor. Diet should be good for dampness, summer heat and oil. Watermelon, wax gourd, mung bean soup, sour plum and rock sugar soup are often chosen instead of tea, so as to play the role of clearing heat and relieving summer heat, diuresis and nourishing yin and benefiting qi. Cool and bitter vegetables can prevent enteritis; Porphyra cold salad is more suitable for the elderly, which can eliminate phlegm and dampness, increase zinc and iodine and prevent cancer. In addition, you can often eat mung bean porridge, lotus leaf porridge and mint porridge. In midsummer, people with yin deficiency at ordinary times, even those who often take ginseng and velvet antler isothermal supplements, should also reduce and stop using them.
In autumn, the climate turns from hot to cold, and there are signs of dryness everywhere. The human body also feels dry, such as dry nose, dry mouth, dry skin and even dry cough. At this time, the diet should not be too light, should be moderately greasy, and often drink fruit juices such as tremella soup and pear juice, especially pear juice. Usually drink after lunch or after a nap to nourish the lungs and yin.
In winter, water and ice are frozen and everything is hidden. This is the time to go cold and warm. Eat more meat, eggs, dates and nuts. In the cold season, the blood flow is slow, the blood becomes sticky, and the disease resistance declines, so drinking less wine and drinking some aconite mutton soup is good for your health. Patients with hypertension can often take some hawthorn water in winter.
Reasonable cooking is the key to improve appetite and ensure that nutrition is not destroyed. So what is the correct and reasonable cooking method?
(l) When cooking, wash the staple food lightly, not too many times, and don't rub it hard to reduce the loss of vitamins and inorganic salts. For rice stored for too long, it needs to be washed several times. Rice absorbs the most water after soaking for two hours, so it is best to soak for two hours before cooking. Cooking after soaking can not only save 40% time, but also preserve vitamin B in rice. Only lost 35%. It is best to steam rice with rice or water. If you cook, you should also drink rice soup. Cooking, porridge, beans and stir-frying are not suitable for alkali, because alkali can easily accelerate vitamin C and vitamin B; The destruction of.
(2) Choose fresh vegetables for cooking, which contain more vitamins and inorganic salts. If vegetables are stored for too long, they will lose a lot of nutrients. Vegetables should be washed before cutting, and then cut before cooking, which can reduce the loss of vitamins. Generally, don't chop vegetables too much. If you can break it by hand, use as few knives as possible, because iron will accelerate the oxidation of vitamin C. When cooking, stir fry quickly, avoid stewing for a long time, and cover the pot to prevent the water-soluble vitamins from losing with steam. When cooking, try to add as little water as possible. When cooking, you should boil the water first, and then put the vegetables. When stewing, add salt to the oil to raise the temperature, or add some vinegar appropriately, which can not only flavor, but also protect vitamin C from loss. When cooking meat dishes, adding a little starch properly can protect the protein in the meat from becoming too hard, which is delicious and easy to digest. Try not to use a steel pan or a copper shovel when cooking. Because copper can accelerate the oxidation of vitamin C, the loss of vitamin C when cooked in aluminum pot is the least.
A reasonable diet is also very important in different periods of human growth.
Children are an important period for growing body and knowledge. During this period, their growth and development were vigorous, and their height and weight increased rapidly. In order to make children develop healthily, we should not only pay attention to nutritional requirements, but also cultivate good eating habits. Children's nutritional needs: Children are active and active, and their muscle system develops rapidly, so they need more heat energy and protein. In protein, lysine is more important for growth and development. It is necessary to supplement sufficient calcium and phosphorus, and at the same time ensure the intake of vitamins C, D, B 1, B2 and the supply of elements such as iron, iodine, zinc and magnesium.
Adolescence is the golden age of physical and intellectual growth in life. During this period, all parts and organs of the whole body gradually mature. In order to make teenagers grow up healthily, we should pay attention to the following special requirements in diet:
(l) Teenagers with thermal energy grow fast, have a large amount of activities and need more thermal energy, with an average of about 2,800 calories per day.
(2) Teenagers in protein need more protein than adults, and the quality is also higher than adults. They need about 80-90 grams of protein every day. Teenagers should eat more animal protein, such as eggs, milk, lean meat and animal liver. In addition, animal protein should also be distributed in three meals, not concentrated in one meal, so as not to increase the burden on the gastrointestinal tract.
(3) Vitamins are indispensable substances for human growth and development, especially for teenagers. If you lack vitamins for a long time, it will affect your growth and even lead to vitamin deficiency. If vitamin A is deficient, you will suffer from night blindness and dry eye; Vitamin b; Lack, will suffer from neuritis, beriberi; Vitamin B2 deficiency. Will suffer from angular stomatitis and glossitis; Vitamin c deficiency can lead to scurvy; Vitamin D deficiency will affect its bone development. To this end, teenagers had better eat 500 grams of fresh vegetables every day.
(4) Inorganic salt teenagers need to have enough elements such as calcium, phosphorus, iron and iodine. Calcium and phosphorus are the main substances that make up bones and teeth. Without calcium and phosphorus, the skeletal development of teenagers will be hindered, and in severe cases, they may suffer from rickets. Iron is an important component of red blood cells. With the growth of the body, the blood volume of teenagers increases gradually and needs more iron. If they lack iron, they are prone to anemia. Iodine is an important component of thyroxine, which can promote metabolism and neuroskeletal development. Teenagers with insufficient iodine intake will be short stature and mentally retarded.
When people reach old age, due to the decline of digestive organs, the function of digestion and absorption is gradually weakened, teeth fall off, and chewing is more difficult. Therefore, we should pay attention to the following matters:
(1) Don't eat too much: the elderly have little activity and poor digestive function. Eating too much will not only increase the burden on the gastrointestinal tract and cause indigestion, but also cause obesity, high blood pressure and arteriosclerosis, and increase the burden on the heart. Therefore, proper diet is particularly important for the elderly.
(2) Don't eat too much: The daily salt consumption of the elderly should not exceed 10g. Excessive salt will increase the burden on the kidneys and cause edema. Storage of sodium salt will also increase blood pressure and increase the incidence of hyperlipidemia, coronary heart disease and cerebral hemorrhage.
(3) Don't eat too much polysaccharide and fat: the elderly exercise less. Eating too much sugar will not only cause or aggravate diabetes, but also transform sugar into fat in the body and make people fat. The pancreatic function of the elderly is low, and eating too much fat is easy to cause indigestion. The high cholesterol content in animal fat can cause arteriosclerosis and liver injury.
(4) Eat more fresh vegetables and fruits: Vegetables and fruits contain a lot of vitamins, cellulose and inorganic salts. Cellulose and pectin can promote gastrointestinal peristalsis and secretion of digestive juice, prevent feces from staying in the intestine, and play a certain role in preventing constipation, intestinal tumors and arteriosclerosis. Vitamins have the functions of fitness, anti-aging and cancer prevention.
(5) Reasonable adjustment of diet: The diet of the elderly should be diversified, not partial eclipse, and it is not appropriate to eat very hot and dry food. It is advisable to eat more digestible vegetable paste, soup, fruit juice and foods containing calcium, phosphorus and iron. On the basis of ensuring nutritional requirements, it is light.
(6) Eat less and eat more: The elderly have poor tolerance to hypoglycemia, are easily affected by hunger and dizziness, and are easy to eat less and eat more. You can eat seven full meals, and eat a small amount of food before going to bed or between meals, such as milk and cakes.
Having said so much about diet and health, I think these are all things we should know. With the development of science, we should know the important role of healthy diet in life. Let's all pay attention to our diet. Only when the people are in good health will our nation prosper, our country will be rich and strong, and tomorrow will be better and better.