What kind of diet is healthy and what is healthy food

Eat normally, don't eat partially, don't be full or hungry, don't eat too salty, drink less drinks, eat less ice products, have a reasonable mix of meat and vegetables (meat and vegetable ratio: 3:7, three meats, seven vegetables), and have a regular diet.

Fruits are often supplemented. Eat according to the general public's daily diet. It's a healthy diet.

It is not a special request from a doctor, and there is basically no special taboo food.

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The following 10 categories of food are healthy foods, which are suitable for most people to eat regularly, and are of greater value to the elderly.

1. Legumes (including soybean milk and soy milk): rich in high-quality protein (30% 45%), but also contain more unsaturated fatty acids.

Calcium and B vitamins.

It is called "plant-based meat". The health benefits of these foods include lowering total serum cholesterol and lowering LDL.

Promote normal cardiovascular function, prevent and treat osteoporosis, block and inhibit the growth of cancer cells. However, a large intake of legumes is prone to flatulence, so people with indigestion should eat it intermittently and in moderation.

2. Cruciferous vegetables: including cauliflower, broccoli, cabbage, cabbage, etc. Its outstanding advantage is that it contains more vitamin C

Carotene, for example, broccoli contains 50 60mg 100g of vitamin C, and the carotene content is also very high, reaching 7210?100g of nourishing g is the most commonly eaten vegetable. In addition, cruciferous vegetables are also rich in alkaline elements (calcium, potassium, sodium, iron, etc.), which are alkaline foods and play an important role in maintaining the acid-base balance in the body.

The dietary fiber they contain.

Also a lot to help prevent constipation. Recently, it has been found that this type of vegetable also prevents cancer in the lungs, breast, esophagus, liver, small intestine, colon, bladder and other parts.

The role that occurs.

3. Milk: rich in high-quality protein and minerals, it is the best natural calcium, and has a high digestion and absorption rate. If the elderly can generally ensure 250g of milk per day, it is beneficial to nutritional balance, delay the rate of bone loss, and prevent osteoporosis.

The nutritional composition of yogurt is similar to that of fresh milk, but it can increase gastric acidity, increase pepsin activity, inhibit the growth of intestinal E. coli, and promote digestion.

4. Marine fish: fish, especially marine fish, has high protein content, is easy to digest and absorb, and has good health care effects. What is particularly beneficial to the elderly is that unsaturated fatty acids account for more than 80% of fish fat, and the health care effect is remarkable, which is mainly conducive to reducing platelets.

coagulation, which prevents atherosclerosis and thrombosis; In addition, marine fish contain more calcium, sodium, chloride, potassium, magnesium, etc., which can promote the normal metabolism of the human body.

Three foods that can prolong life and tell you the right way to eat!

Life is very simple, eat, drink, Lazar and sleep! The appetite is the great desire of people, people are iron and rice are steel, if you don't eat a meal, you will be hungry and panicked, and if you don't eat for a day, you will feel uncomfortable! Did you know that these three foods can play a role in prolonging life when eaten correctly?

Lotus Leaf Health and everyone will take a look at what the three foods are!

Reference: Scientific Research Report on Dietary Guidelines for Chinese Residents (2021).

1.Legume. Moderate intake of soybeans and related products can reduce the risk of cardiovascular disease, osteoporosis in perimenopausal women, and breast cancer in women.

It is generally recommended to eat 25 grams of soybean raw weight every day, which is the 300 ml of soy milk we usually drink.

2.Whole grains.

Studies have shown that a whole-grain diet can fully retain the nutrients such as bran, germ, and endosperm of the ingredients. Consuming about 100 grams of whole grains per day reduces the risk of death by 25%.

Among them, the whole grains are oats, black rice, barley, yellow rice, etc. It can be cooked porridge or eaten as a staple food, which is a good choice.

3.Nut. Nuts are rich in nutrients, and studies have shown that eating 20 grams of nuts a day can reduce the risk of death, especially cardiovascular and cerebrovascular diseases. If you insist on eating, the body's blood lipid indicators will decrease significantly, which is good for health.

Don't choose fried or salt-baked nuts, they will be healthier to eat, and you can consume less oil, salt, and sugar.

The above are three healthy ingredients, you might as well try them, they are good for your health! Of course, it is also necessary to ensure good living habits, normal work and rest rules, and strictly regulate oneself so as not to affect health.

Healthy foods help boost the body's immunity. So, what is healthy food? Are high-protein foods such as fish and meat healthy foods?

Actually, no, the real healthy food is plants – vegetables and fruits. Because plants contain something called "phytonutrients", which can effectively improve immunity, and plant proteins, minerals, vitamins, etc. can be more absorbed by the body.

In general, healthy foods should meet the following six criteria: (1) Be plant-based. Because if humans ingest too much animal things, the body will secrete a hormone, and the body's immunity will decline; (2) is non-medicated; (3) is complete, i.e., has not been chemically refined or synthesized; (4) The content of phytonutrients should be high; (5) There should be many types of nutrients; (6) It cannot interfere with the body's ability to repair and resist diseases.

Healthy food is the kind of food that is helpful to the body and is not harmful in any way. This kind of food is healthy food.

Healthy food is the production of beneficial substances for the body, supplemented with corresponding proteins, vitamins and electrodes.

Healthy food is healthy food that passes the national health test.

Hehe, there is no health food now, according to those experts, there is no healthy food for a few days now, and there is no fruit and vegetable we eat without fertilization and no medicine.

There is no unified standard for healthy diet, usually based on the principle of hygiene, balance and moderation, daily intake of food can provide the body with essential energy, protein, vitamins and other nutrients to ensure the normal metabolism of the body, and should avoid excessive intake of obesity. Common healthy foods include whole grains rich in carbohydrates, protein-rich foods such as eggs, lean meat, fish, and shrimp, and vegetables and fruits such as tomatoes, lettuce, and apples, which are rich in vitamins and dietary fiber. In addition, daily cooking emphasizes the use of less oil, less salt, less sugar, more steaming, boiling, cold dressing, and less frying, stir-frying, and frying.

It is recommended to eat small and frequent meals to avoid overeating.

Nutritionists have devised food pyramids to help people learn about healthy eating. The first layer is the breadth layer of grains, such as bread, rice, noodles, etc., which is the main part of the dietary structure. The second layer is fruits and vegetables, such as grapes, watermelon, carrots, etc., the third layer is dairy products such as milk and yogurt, and the top layer is fat, sugar, or a mixture of both.

It should be noted that because the other layers also contain fats and sugars, the additional intake of fats and sugars in the top layer should be limited. In daily life, you can refer to the content of the food pyramid, adjust the dietary structure, and reasonably match a healthy diet suitable for yourself.