Where in the world do you think the healthiest diet?

Iceland has one of the healthiest diets in the world, with locals eating a diet based on fresh seafood, high-quality meat, and dairy products. Iceland is one of the most important fishing countries in Europe, and fish and other seafood naturally play an important role in the lives of Icelanders. The most popular fish in Iceland are cod, herring, arctic char, salmon and bluefin tuna, all of which are rich in omega-3 fatty acids.

These unsaturated fatty acids are important for cardiovascular health and brain function, as well as for normal growth and development.

This year, for the first time, the Mediterranean diet was named the best comprehensive diet, alongside the Deshu diet, which has been the champion for eight consecutive years. The Mediterranean diet reflects the traditional ways of eating in countries bordering the Mediterranean. Greeks, Italians, French, and Spaniards eat differently but share many common preferences.

The core foods of the Mediterranean diet are whole grains, fruits and vegetables, herbs, spices, nuts, healthy fats and fats (such as olive oil), and it is recommended to eat fish and seafood at least twice a week, moderate intake of dairy products (especially fermented milk such as yogurt and traditional cheese), eggs and poultry, and low red meat and sweets. Commonly used beverages are water and red wine.

Good eating habits will benefit you for a lifetime, and if you want to have a healthy diet, you must first know what a healthy diet is, and then stick to it to healthy eating habits. First of all, the three meals should be regular and quantitative, the breakfast should be eaten well, the lunch should be full, and the evening should be small. The best way to meet your body's nutritional needs and the foundation of your health is to eat a balanced diet with a variety of foods.

The daily diet should include cereals and potatoes, vegetables and fruits, and poultry, eggs, milk, soybeans and nut products, and the types of food should reach 12 kinds per day, and more than 25 kinds per week. Carbohydrates should provide more than 50% of the total amount of energy in the diet, and 250-400 grams of cereals are recommended per day.

Control the amount of food, eat only eight points full, so that the body's digestion and absorption system can work more easily, and at the same time will not produce excess fat, increase the burden on your body, eat regularly, you should eat on time every day, sometimes you are very busy at work or other things will affect the time of eating, this bad habit will greatly affect health, especially for your stomach, which will affect people's physical state, so try to overcome. It is necessary to pay attention to the type of diet, mainly vegetables and soy products, moderate fish, meat and eggs, supplemented by staple rice, do the above three points, and adhere to it for a long time, and form good habits, which will keep the body healthy.

Healthy eating habits, first of all, eat three meals a day regularly and quantitatively, and try to diversify the food, so as to ensure that all kinds of nutrients are balanced. Also, don't overeat, if possible, try to eat more fresh vegetables and fruits, drink alcohol appropriately, preferably don't smoke, make sure to have 6-7 glasses of plain water a day, and good sleep habits are also important for health.

Our diet also needs to be well matched. Vegetables and fruits should be eaten as much as possible, and the staple food is mainly whole grains. Don't eat fatty foods and fried foods.

We should also try to eat as much vegetarian as possible, and sit for a short period of time, and eat some fruits during the fasting period to facilitate the elimination of toxins from the body.

We should eat regularly, eat three meals a day, and follow the principle of good breakfast, full lunch, and less dinner. Don't go hungry and have a full meal, it will hurt your stomach a lot. Some people don't eat breakfast, which is not good for their health. Dinner should be small so as not to affect sleep.

The so-called healthy and reasonable diet is the following:

The first is comprehensive balance, that is, eating everything, not picky eaters, not picky eaters. As we all know, no single natural food can provide all the nutrients that the human body needs. Therefore, a reasonable diet must consist of a variety of foods in order to achieve the goal of a balanced diet.

The second category is animal foods, such as meat, poultry, eggs, fish, milk, etc., which mainly provide protein, fat, minerals, vitamins A and B groups, and essential fatty acids.

The third category is soybeans and their products, which mainly provide protein, fat, fiber, minerals and B vitamins.

The fourth group is vegetables and fruits, which mainly provide fiber, minerals, vitamin C and carotene.

The fifth category is pure caloric food, including animal and vegetable fats and fats, various edible sugars and alcohols, which mainly provide caloric energy and essential fatty acids.

Four benefits of a healthy and nutritious diet.

Regular exercise can enhance cardiopulmonary function, make the heart contract and rise, increase the heart beat, and reduce the number of heart beats; Increases lung capacity, increases gas exchange between lungs and tissues, and promotes the excretion of carbon dioxide.

It can reduce the blood cholesterol content and increase the high lipoprotein cholesterol content in the blood, which can remove the fat and cholesterol deposited in the blood vessels, thereby preventing arteriosclerosis, coronary heart disease, hypertension, stroke, etc., and delaying the aging of the cardiovascular system.

It can improve the function of the nervous system, enhance memory, improve the flexibility of the body's response, keep the elderly energetic, and improve physiological self-care ability and work efficiency.

It can enhance the body's immunity, enhance the body's adaptability to cold, high temperature and other adverse environmental factors, and improve the body's resistance to various diseases.

A healthy diet includes the following:

1. A balanced diet is fundamental, undernutrition and overnutrition are the "enemies" of health, and the indicator of caloric balance is to maintain a standard weight, and obesity and emaciation are manifestations of imbalance.

2. Reasonable nutrition, that is, the diet must contain protein, fat, sugar, vitamins, inorganic salts and trace elements, water and dietary fiber and other essential nutrients for the human body, to ensure the balance between the nutrients, to avoid deficiency and excess. Nutrient imbalance is manifested by decreased resistance, especially in sub-health.

3. Do not eat partially, a balanced diet requires that the food can not be partial, because any kind of natural food can not provide all the nutrients necessary for the human body, so we must emphasize the habit of overcoming the habit of partial eating, and develop the habit of eating a variety of dietary components and omnivorous.

1. Artificial sweeteners can exacerbate metabolic diseases

Artificial sweeteners are widely regarded as a means of fighting obesity and diabetes, such as xylitol, which is a type of artificial sweetener, which is twice as sweet as sucrose, and does not require insulin to metabolize in the human body, and does not raise blood sugar when consumed. However, it may have contributed to the spread of these diseases around the world. The results of a study published in the journal Nature suggest for the first time that sweeteners may aggravate metabolic diseases through the "gut microbiota".

2. "Foreign fast food" affects brain cognition and memory

It is well known that long-term consumption of junk food is harmful to the body, and a new study from the University of New South Wales in Australia last year found that memory impairment occurs after a week of eating junk food. The new study, done by pharmacology professor Dr. Margaret Morris, and her colleagues found that eating a meal high in saturated fat and sugar can have an immediate adverse effect on the brain's cognitive abilities.

This in turn causes memory damage, and inflammation in the hippocampus of the brain, which is responsible for learning and memory, increases significantly. A study published in the Journal of Clinical Examination also showed that the hypothalamus was damaged in experimental animals after ingesting a high-fat diet.

3. Cocoa beans can improve memory

A study conducted by scientists at Columbia University Medical Center in the United States found that edible flavanols, a bioactive substance naturally produced in cocoa beans, were able to reverse aging-related memory loss in healthy older adults. The study was published in the journal Nature Neuroscience.

However, the researchers also caution that most current cocoa powder processing removes flavanols, so don't consume too much chocolate to get this effect. Previous studies have found that flavanols can maintain healthy blood pressure by maintaining blood vessel health, reducing the adhesion of platelets in the blood to maintain healthy blood flow, and can also act as antioxidants to maintain heart health.

4. Probiotics can prevent food allergies

In recent years, food-based allergies have become more common, especially in children. Researchers from the University of Chicago in the United States reported in 2014 that they identified a class of intestinal bacteria that can affect food allergies, for example, there is a significant difference between the intestinal microbiota of infants with food allergies and healthy infants. On this basis, people can use probiotics to prevent and ** food allergies.

5. A high-fat diet affects the biological clock, leading to obesity and metabolic diseases

American scientists have found that a high-fat diet can also affect the biological clock. A high-fat diet regulates the metabolic function of the liver by influencing the molecular mechanisms that control the body's biological clock. If these circadian rhythms are disrupted, they may contribute to diseases such as diabetes, obesity and hypertension.

And the good news is that the study also found a great way to restore balance: a low-fat diet normalizes circadian rhythms. These findings suggest that the circadian clock is able to reprogram itself based on the nutrient content of the diet. The study** was published in the journal Cell at the end of last year.

The above content refers to the People's Daily Online-Top Ten Latest Findings of Dietary Science to make us eat healthier in 2015.

In fact, the most important thing is to eat a balanced diet.

Eggs, meat, protein, vegetables, fruits, and grains are all to be eaten.

1. The characteristics of modern healthy diet are: 1About two-thirds of the daily diet consists of plant-based foods, including roots, vegetables and fruits.

2.Animal foods account for about one-third of the daily diet, including milk, eggs, beans, fish and meat.

3.It is not advisable to substitute food for each other, but different foods should be used differently for the same type of food.

4.The recommendations of the dietary guidelines are based on a daily unit, not every meal needs to be balanced, but between each meal, you can choose the type of meal according to the pace of life, fast food, outdoor food can be used.

5.Daily consumption of staple foods should be in the form of low fat content, such as rice and oily rice, steamed bread or French bread and stuffed bread, the fat content varies depending on the preparation method.

2. Six major categories of food According to the dietary guidelines, foods can be divided into six categories: five grains and roots, fruits, vegetables, milk, eggs, beans, fish, meat, and oils. The daily diet should cover six major food groups, and the number of servings consumed should be combined according to the caloric requirements, and the number of servings used is high, and the combination changes more (dietary calorie and food combination).

1.Five-grain rhizomes: Portion size:

As a staple food - rice, rice products, wheat and flour products, breakfast grains, corn, etc. As a side dish - root foods include: sweet root, potato, taro, water chestnut, lotus seed, lotus root, etc.

Seeds - such as mung beans, red beans.

2.Vegetables: Servings:

Eat more. Main function: to prevent constipation.

Dark vegetables - spinach, water spinach, cabbage, sweet potato leaves, carrots, etc. Light-colored vegetables - Chinese cabbage, cabbage, lettuce, cucumber, winter melon, bamboo shoots, etc. Legumes and vegetables - kidney beans, peas, snow peas, edamame, etc.

Mushrooms - straw mushrooms, shiitake mushrooms, enoki mushrooms, fungus, etc. Seafood plants - seaweed, kelp, kelp sprouts, etc.

3.Fruits: Portion size:

Eat more. Main functions: Maintain cell health, normal metabolism, and enhance immunity.

Fresh fruit and juice. High carotene fruits - papaya, mango, cantaloupe, apricot. High vitamin C fruits - citrus, tangerine, grapefruit, guava.