Diet 32 Chew 30 times in one bite and eat a meal for 30 minutes.
? Why is it better to eat slowly? Eat this way because if you chew well, food will be mixed with digestive enzymes contained in saliva. In addition, taking time to chew slowly will send a signal to the brain that the stomach is almost full. People who eat fast have finished their meal before the signal reaches their brains. So, I will add another bowl of rice.
Diet 33 Walking for 20 minutes after lunch can inhibit the rise of blood sugar. It's not good for your health to have a rest after meals to digest.
Nutrition 34 carbohydrates and "lipids" are eaten together
Compared with bread alone, when eaten with lipids, the increase of blood sugar level is smaller, especially the effect of extra virgin olive oil is very good. This effect is not limited to bread, but also applies to all sugary foods. Therefore, pasta with more olive oil is good for your health. Similarly, vinegar also has the function of lowering blood sugar. If you eat fried noodles in China restaurant, please add more vinegar!
Diet 35 If you are hungry, eat some high-quality native nuts.
In this way, the blood sugar level will not rise, and ideal nutrients such as vitamins, minerals and protein can be supplemented. Overeating after an empty stomach is the worst, so it's best to eat less and eat more snacks, so that the blood sugar level will not rise sharply.
? Eat dinner 4 hours before going to bed, because it takes 4 hours for the body to digest and absorb.
Diet 37 does not eat staple food for dinner, mainly vegetables. The basic condition of sugar control is "no sugar at night".
Nutrition 38 consciously adjusts the salt intake method. Accustomed to eating bland dishes can awaken the original taste.
Drinking alcohol is not necessarily harmful to your health. Wine and distilled spirits can lower blood sugar.
The author especially recommends wine. Whether it is red wine rich in polyphenols with strong antioxidant effect or white wine with slimming effect, it is recommended to enjoy it with dishes. Moreover, the author suggests drinking water, reducing the alcohol concentration in the blood, increasing the number of toilet trips, and expelling alcohol from the body as soon as possible. Therefore, the author has never experienced a hangover.
Nutrition 40 Please give up the habit of eating sweets before going to bed. The discomfort is due to hypoglycemia in the middle of the night.
? Nutrition 4 1 Drink vanilla tea before going to bed to suppress aging, and feel relaxed at the end of the day.
Nutrition 42 blood sugar leads to obesity → aging → illness, and a diet that makes people obese will lead to aging and illness. Because of the high blood sugar level, it is easy to produce age, which will lead to all diseases.
Diet 43 Avoid older foods. Understand the content and cooking methods, and avoid eating as much as possible.
? Dietetics 44 Pickled food can age, and vinegar or lemon can be used instead of seasoning.
Diet 45 cholesterol also has problems of oxidation and saccharification.
We generally know HDL (high density lipoprotein), commonly known as good cholesterol, LDL (low density lipoprotein), commonly known as bad cholesterol. However, it is not just "LDL is not good". The problems in low density lipoprotein are "aged (glycosylated) LDL" and "oxidized LDL".
The "saccharification" and "oxidation" that age our bodies also play a role in cholesterol. Denatured LDL stays on the blood vessel wall, which will greatly accelerate the process of arteriosclerosis. Moreover, cells in the body will also have chronic inflammation, leading to major diseases such as cancer. Instead of carefully controlling the intake of foods with high cholesterol content such as eggs, it is better to focus more on preventing aging processes such as saccharification and oxidation.
? Diet 46 wrinkles, spots and acne are all caused by age and sugar.
Protein in our body is 30% collagen. Collagen is composed of fibers, just like three threads. The expansion and contraction of these fibers keep elasticity. But because age is attached to it, it becomes unable to stretch freely and lose its elasticity. As a result, wrinkles appear on the surface of the skin, and spots form where age accumulates. This is the phenomenon of skin aging. In addition, pustules and acne are also annoying because of excessive sugar intake.
Nutrition 47 has accumulated four elements of age-staying away from sugar, food for the elderly, ultraviolet rays and cigarettes.
Dietary 48 carnosine can resist aging. Eel, chicken and tuna are natural antioxidant foods.
Diet 49 vitamin B 1 and vitamin B6 can inhibit aging.
? Diet 50 regains youth through polyphenols. Take the initiative to eat foods such as soybeans and blueberries to prevent aging.
Nutrition 5 1 spice can prevent aging.
Magic spices to prevent saccharification and oxidation, such as pepper, pepper, turmeric, red pepper, cinnamon, pepper, cumin, Chili powder, laurel ... almost all of these things have anti-aging and anti-oxidation effects.
Eating collagen in diet 52 is not directly effective. Collagen in our body is synthesized in our own body.
? Nutrition 53 Don't eat unnatural food. "Unexpected" ingredients can destroy the immune system.
Eating 54 satiety will not lead to longevity. Longevity genetic factors will be activated in starvation.
Diet 55 Chew hard things.
In addition to chewing, people's teeth bite will also make the brain issue various instructions through this action, and all organs responsible for digestion and absorption such as stomach and pancreas will begin to prepare for "food is coming", thus completing this series of work perfectly.
Nutrition 57 Eat more vegetables without pesticides, and washing with water will lead to the loss of vitamins and minerals in vegetables.
? Artificial sweeteners are more dangerous than sugar. They are super unnatural ingredients, which will increase blood sugar and disturb the balance of intestinal bacteria.
Some papers believe that if healthy people continue to consume artificial sweeteners, the balance of intestinal flora will be destroyed, and the "glucose tolerance (insulin's ability to process glucose)" will be reduced, making them prone to diabetes. More seriously, it may destroy the folds of intestinal mucosa, increase the permeability of intestinal mucosa, and suffer from "intestinal leakage".
? Nutrition: Excessive intake of 59 protein powder will damage the kidneys. Excessive intake of synthetic protein will make organs overloaded and overworked.
Dietary 60 seaweed can balance the intestinal flora, and the intestinal environment will change because of the change of diet.
Diet 6 1 hypertension may be affected by genetic constitution, but obesity is the chief culprit of hypertension. Hypertension should be dealt with by losing weight and reducing salt.
Dietetics 62 excretes salt by taking potassium and adopts a diet that does not raise blood pressure.
Nutrition 63 Old cooking oil is extremely toxic and does not eat oxidized oil.
Dietetics 64 olive oil is rich in monounsaturated fatty acids and is the best oil. Some oil that once sold well was exposed to be harmful to human body after a period of time.
Nutrition 65 potato chips are the devil's food and the most unhealthy food, with all the shortcomings.
? Diet 66 Eating lean steak in moderation can effectively absorb high-quality protein and iron.
Nutrition 67 The burnt part of food contains carcinogens, and the barbecue sausage contains double dangerous substances.
Nutrition 68 Keeping warm is the basis of maintaining immunity. Hypothermia can lead to decreased immunity and make it easier to get various diseases, including cancer. At the same time, it will also lead to poor blood circulation, not to mention cardiovascular diseases, and it is easy to produce diseases such as shoulder pain. Promote blood circulation with ginger and pepper.
Finally, the doctor put forward three warnings:
First, it is not calories, but sugar. Take a diet that avoids "obesity → aging → illness", reduce sugar intake and prevent blood sugar levels from fluctuating greatly. This is also a diet that improves attention and gives full play to its best performance.
Second, avoid unnatural chemicals that did not exist at the beginning of human birth, protect your body from the harm of oxidative saccharification, and mobilize your innate immunity. Diet is the best skill for our healthy and strong life and successful career.
Third, please accept an accurate examination that can detect cancer and other diseases at an early stage. In this way, you can easily protect yourself from cancer, myocardial infarction and other troubles.
I especially appreciate the author's frankness. He has such a passage in his article: "You may find it troublesome, but as long as you get used to it, it's no big deal. So far, people who have been eating single-item meals can definitely lose weight and improve their physical condition if they change to a set meal with side dishes. Just be cheated, you try! "
Indeed, in the final analysis, health is in our own hands. In order to live a happy life, we need to seriously think and establish our own healthy eating habits.