What s the healthiest way to eat?

With people's attention to health, the nutritional level of food is more and more important, but most people are often concerned about the nutrition of a single food, and ignore whether the way of eating is healthy. Here are a few healthy eating habits.

Omnivorous: Omnivorous fully embodies the principle of food complementarity and is the guarantee of obtaining various nutrients. Start by eating 10 or 15 foods a day.

Slow Food; Chew 30 times in one bite and eat for half an hour at a meal" has multiple effects: brain strengthening, beauty, and cancer prevention.

Vegetarian: Originally meant "basic vegetarian", rather than not eating no meat at all, this is also the prototype of eating determined by the structure of the human digestive system. Vegetarianism is the core measure for the prevention and treatment of civilization diseases.

Breakfast: All three meals are needed. Breakfast breakfast is the "intellectual switch" of the day; Breakfast dinner can prevent more than 10 diseases.

Light food: including less salt, less oil, less sugar, etc. A "light" word can be solved.

Cold food: Eating foods that are too hot can be harmful to esophageal health. Low temperatures can prolong life, and cold food can also enhance the function of the digestive tract.

Fresh food: The vast majority of foods are fresh, and many of the "live nutrients" can be maintained. Advocate "eat fresh, do fresh" and "don't eat leftovers".

Kosher: "Clean" includes being dust-free, virus-free, and contaminant-free.

Raw food: Not everything is raw, but "what is suitable for raw food is as raw as possible".

Regular diet: Eat regularly and quantitatively, and form a dynamic stereotype over time, which is the requirement of the human body's biological clock.

Snacks: In the 21st century, the meal system is suitable for five or six meals a day, and three small meals (around 10 am, 16 pm and 8 pm) are called "snacks", which have multiple functions. It is different from the usual snacks, which do not have the concept of timing and rationing, which leads to a contradiction with the main meal.

First, eat a reasonable diet. A sensible diet is a diet that provides a complete and balanced diet. A variety of foods can meet the various nutritional needs of the human body, achieve nutritional balance and promote health.

The Dietary Guidelines for Chinese Residents 2007 issued by the Ministry of Health provides authoritative guidance for a balanced diet.

Second, it is necessary to arrange three meals a day reasonably. Timing and quantification; Eat good breakfast, full lunch, and little dinner; Do not overeat, do not eat out often, snacks as a nutritional supplement in addition to three meals a day, can be reasonably selected; Eat less foods that are high in fat, too sweet, and too salty.

Third, drink water in moderation. Adults should drink at least 1200ml of water (about 6 glasses) a day. Drinking water should be small and many times, not waiting until you are thirsty to drink water, and it is best to choose plain water for drinking water.

Eat well in the morning, eat enough in the afternoon, eat less in the evening, and eat regularly in the evening.

You can give it a try.

1. Eat regularly and quantitatively, and eat when you should eat. Developing the habit of eating lunch at a regular time can make the gastrointestinal tract function function play and regulate normally. Staying up to it or not eating because you're busy will only increase the chance of overeating at dinner, and in the long run, it is not only easy to lead to obesity, but also easy to induce stomach problems.

2. Eat time greater than 20min. Eating is not a war, it doesn't need to be eaten in a few minutes, and a lunch should be eaten for at least 20 minutes. The most direct effect of gobbling up is not only indigestion and increasing the burden on the stomach and intestines, but also making you eat too much food.

3. Lunch should be nutritious and balanced. The most important thing is to eat a nutritionally balanced lunch! So don't refuse the staple food (carbohydrates), or you will be dizzy with hunger.

It's not enough to eat staple foods, but also to consume nutrients such as healthy fats, high-quality protein, dietary fiber, vitamins and minerals. Suggested recipes include meat, fish, eggs, fruits and vegetables, and staple foods.

4. Just be full for seven minutes. Seven minutes of lunch is the most suitable, and with each extra minute, the stomach will grab an extra bit of blood from the brain for digestion. The brain is in a state of ischemia and hypoxia for a long time, and the level of work in the afternoon will be greatly reduced.

5. Exercise moderately after eating. Obese people are best equipped with exercise throughout the day**. It's best to go out for lunch and walk for 15 minutes to stretch your joints and muscles. If you bring your own food, you can go out and walk around after eating to prevent fat gain.

A healthy diet is one in which a diet contains a complete range of nutrients, sufficient quantities, appropriate proportions, and is balanced with the needs of the human body without leading to excessive calorie intake. The purpose of a healthy diet is to promote the normal development of the human body, ensure the normal activities of various tissues, organs and functions, improve the body's resistance to diseases, and then improve work efficiency and prolong life.

1. The food is diverse, mainly cereals.

The daily diet should include cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs, milk, soybeans, nuts and other foods.

On average, more than 12 foods are consumed per day and more than 25 per week.

The daily intake of cereals and potatoes is 250 400 g, including 50 150 g of whole grains and mixed legumes, and 50 100 g of potatoes.

A variety of foods and a predominance of cereals are important features of a balanced dietary pattern.

2. Eat a balanced diet and have a healthy weight.

People of all ages should exercise every day and maintain a healthy weight.

Don't overeat, control total energy intake, and maintain energy balance.

Stick to daily physical activity, at least 5 days a week of moderate-intensity physical activity, for a total of more than 150 minutes; Active physical activity is best for 6,000 steps a day.

Reduce sedentary time and get up and move every hour.

3. Eat more coarse vegetables and fruits, milk, and soybeans.

Fruits and vegetables are an important part of a balanced diet, milk is rich in calcium, and soybeans are rich in high-quality protein.

If there are vegetables in the meal, ensure that the daily intake of 300 500g of vegetables is guaranteed, and dark vegetables should account for 1 2.

Eat fruits every day, ensure the daily intake of 200 350g of fresh water, juice can not replace fresh fruits.

Eating a variety of dairy products is equivalent to drinking 300g of liquid milk per day.

Eat soy products regularly and eat nuts in moderation.

1st place: antihypertensive diet. Encourage a more whole-grain diet and vegetables.

Because these foods are rich in dietary fiber, calcium, protein, and potassium, which can help control or lower blood pressure. The diet also requires eating less high-fat, high-calorie desserts and red meat, while limiting salt intake. This diet can not only lower blood pressure, but also help prevent cardiovascular and cerebrovascular diseases and diabetes.

2nd place: low-fat diet, characterized by the use of all low-fat foods, such as chicken and fish: reduce the intake of saturated fats, such as fatty meats, fried foods, etc. This diet can lower cholesterol and promote cardiovascular and cerebrovascular health.

3rd place: Mediterranean diet. This diet calls for less red meat and sugar, more fruits and vegetables, olive oil, fish, nuts, whole grains, and some red wine for dinner. The Mediterranean diet is not only good for heart and brain health, but also prevents cancer and diabetes.

Fourth place: Observe the weight diet. With the same calories, it is advisable to eat more satiety and nutrient-dense foods such as:

Whole grains and legumes, etc. This way of eating has the best effect and can also promote heart health.

5th place: This diet is characterized by eating more protein-rich foods such as protein, chicken, and tuna. This diet has obvious advantages in terms of nutrition, safety and diabetes prevention.

Have you memorized the above diets? However, it depends on the individual's constitution.