How to eat healthily, how to mix healthy diet reasonably

A scientific and reasonable diet is very important for health. Because a reasonable diet can make you neither fat nor thin, your cholesterol is neither high nor low, and your blood viscosity is neither thick nor thin. So what is a reasonable diet?

Professor Hong Zhaoguang, a well-known cardiovascular expert in China, summed it up in two sentences and ten words: "one, two, three, four, five, red, yellow, green, white, and black." ”

What does it mean to be one? Drink one sachet of milk a day. The dietary habits of Chinese people are prone to calcium deficiency, calcium deficiency is prone to bone pain, hunchback and fractures, these three major symptoms.

The reason for the calcium deficiency is that each person needs 600 800 mg per day, and we only have 300 500 mg of calcium in our diet, and each bag of milk has about 300 mg of calcium, so one bag of milk per day is just enough to meet the daily calcium requirement.

"Two" is 250 grams to 350 grams of carbohydrates, which is equivalent to 300 grams (six taels) to 400 grams (eight taels) of staple food. Control staple foods. Controlling staple foods can regulate weight and is the best way.

"Three" is three parts high in protein. One is one tael of lean meat or one large egg, or two taels of tofu, or two taels of fish and shrimp, or two taels of chicken or duck, or half a tael of soybeans. Three servings in two days.

For example, if you eat a poached egg in the morning, a bitter gourd with sliced meat at noon, and two taels of tofu or two taels of fish in the evening, three to four servings of protein on this day is neither more nor less. Fish protein is the best animal protein. Soybean protein is the best plant protein.

In addition, legumes also contain estrogen, which can reduce menopausal syndrome in women.

"Four" is four sentences: that is, "there are coarse and fine, not sweet or salty, three, four, five meals, seven or eight points full". Coarse and fine grains, eat coarse grains three or four times a week, and coarse and fine grains such as stick noodles, old corn, and sweet potatoes are the most suitable for nutrition.

Neither sweet nor salty means: "light and light is true". Three, four, or five meals are the number of meals eaten per day.

You definitely can't skip breakfast and eat just two. Seven or eight points full means that you must eat seven or eight points full. Because the best way to prolong life is a low-calorie diet, in fact, it is to eat seven or eight points full, that is, when you leave the dinner table, you are still a little hungry, and you still want to eat, this is seven or eight points full.

"Five" is 500 grams of vegetables and fruits. The best way to prevent cancer is to eat fresh fruits and vegetables.

A healthy diet should be a combination of meat and vegetables.

Continue to eat, the body fat rate has grown, and eat for another month and a half.

1. The fundamental needs of everyone who eat three meals a day, we only rely on three meals to maintain daily nutrition and energy, how to be considered a reasonable diet, how to eat healthier, and the following is an introduction to some healthy diet formulas. Step to read.

Empirical Steps:

3. Breakfast is generally chosen by people soy milk fritters, or after eating noodles, it is actually not very good for health, breakfast must be eaten well, which must include eggs, milk or yogurt, the morning is the beginning of the day to be fully nutritious This day will be in a good state, my healthy recipe is an egg, a glass of milk, a few slices of whole wheat bread! Boost your nutrition!

4. It is said that lunch should be eaten well, meat and vegetables are good, if you want to eat as little fatty meat and animal offal as possible, eat poultry and fish, plus all kinds of vegetables will achieve the ideal nutritional effect.

5. Everyone knows that you should eat less at night, you can eat some coarse grain porridge and green vegetable soup at night, you can supplement vitamins, and then achieve the purpose of not getting fat, and you can be full at dinner for 8 minutes!

Notes:

7. You can eat an appropriate amount of fruit before lunch in the morning, remember to drink more water every day, and the diet should be light, less salt, less fat is ideal.

The diet of the gym and the socks:

1. To achieve the combination of meat and vegetables, the proportion between animal meat, eggs, milk and plant food cereals, vegetables and fruits must be appropriate.

2. It is necessary to achieve the thickness and fineness of the staple food, such as the ratio between coarse grains and fine grains, so as to provide rich dietary fiber for the body, and the role in preventing chronic metabolic early preparation diseases will be very obvious.

3. To achieve color matching, there are certain differences in the types and quantities of nutrients contained in different colors of food, and only different colors of food can be used together to supplement a variety of nutrients for the body.