Top Ten Healthy Diet Recommendations for 2011
The British Food Standards Agency released the top ten dietary recommendations at the end of last year to help people develop healthy eating habits and strengthen their health in the new year!
Initially open a new page in 2011.
Is this suggestion worthy of us doing this?
銆€銆€First, moderate dieting For many people, weight loss is the first step toward good health.
This is because obesity is prone to health problems like syndrome and diabetes.
However, one thing that must be noted is that dieting must be based on the principle of moderation.
Many dieters are unhealthy dieting methods because they want to exercise weight loss in the shortest possible time and strictly control the amount of food consumed and the type of food they eat.
Because this fundamentally deprives the pleasure of eating, at the same time, it is easy to lead to the lack of essential nutrients.
銆€銆€The correct way is to change bad eating habits and gradually reduce the way food is implanted.
Eat more starchy foods such as taro, bread, noodles, potatoes, etc., but also eat foods containing whole grains; eat high-fat foods such as ham, pastries, butter, etc.; eat more fruits and vegetables because they are not only adultLow human content can also increase satiety and abdominal pain, reduce the feeling of obesity; try to choose skim milk or low-fat yogurt when drinking milk; eat meat without skin, because the adult content of the skin is much more than the meat.
Of course, the most important thing is to pay attention to strengthening physical exercise.
銆€銆€Second, strengthening exercise is a very important part of healthy living habits. It is also the best way to help us lose weight and maintain a perfect body.
You may wish to recall how many people made a good fitness plan for themselves at the beginning of the year?
How many people can stick to their own fitness program?
How much time is spent on the sofa every day?
Therefore, turning exercise into a part of life and treating fitness as a kind of life enjoyment is a point that many people need to change now.
Whether it is swimming, walking, cycling or participating in a health club, it is a good way to exercise. The form of exercise is not important.
銆€銆€Third, eat less. We don’t recommend not eating at all, because a healthy body is inseparable from cockroaches, but the type of aunt we absorb must be controlled.
Saturated adults increase the amount of cholesterol in the blood and increase the risk of heart disease.
Biscuits, cakes, patties, ham, cream, cheese and foods containing lard, coconut oil or palm oil all contain large amounts of saturated mash.
Hydrogenated formaldehyde, also known as hydrogenated vegetable oil, is mainly used in the manufacture of some biscuits, cakes, and artificial flour.
Foods containing hydrogenated vegetable oils (as indicated in the food ingredient list) usually contain large amounts of trans-quinones.
Trans-micro-averages also increase blood cholesterol levels and increase the risk of coronary heart disease and heart disease.
Some studies have shown the extent of adverse effects of trans adults on human health over saturated adults.
銆€銆€Therefore, we must replace foods containing hydrogenated vegetable oils and saturated fatty acids with foods containing unsaturated fatty acids.
Because unsaturated adults can help the body lower cholesterol levels.
Fish, avocados, nuts, sunflower seeds, rapeseed and olive oil are all rich in unsaturated strontium.
Of course, not all infinitely saturated adults eat more, we also need to reduce the adult’s alternative intake, in order to reduce energy absorption, and will not lead to obesity.
銆€銆€The best way to do this is to look at the label when you buy food. Every 100 grams of food contains 20 grams of sorghum, which is sorghum food. Those with 3 grams or less of aunt are low-carb foods.
A food containing high-saturated fatty acids containing more than 5 grams of saturated fatty acid per 100 grams of food, containing 1.
5 grams of saturated fat or even cholesterol is a low-saturated fat food.
銆€銆€Fourth, eating less sugar and reducing sugar is a very difficult thing for many people. Many foods contain sugar, such as fruits and vegetables. The sugar contained in fruits and vegetables is naturally occurring and does not need to be deliberate.Avoid eating.
However, sugary foods and beverages, such as biscuits, jams, carbonated drinks, etc., contain a large amount of artificially added sugar, which must be absorbed.
銆€銆€Carbonated drinks contain very little nutrients, and the artificially added sugar is also likely to cause dental caries, increase the body’s satiety, affect normal eating, and cause malnutrition in the long run.
銆€銆€The method of reducing sugar intake is very simple. People who are used to adding sugar to hot drinks can gradually reduce the amount of sugar until they can be completely unsweetened. Those who are used to rubbing jam on bread can use banana slices, peanut butter or low-fat cheese.instead.
In addition, pay attention to the label when purchasing food. The ingredients of the food are usually divided according to the content, so if the sugar is in front, it indicates that the food has a large sugar content.銆€銆€Fifth, eat more fruits and vegetables instead. We need to add a lot of fruits and vegetables every day. It can provide a lot of vitamins and minerals needed by the human body. Fruits and vegetables should account for more than 1/3 of the daily food intake, but most of them.People can’t do this.
Experts suggest that we should eat at least 400 grams of fruits and vegetables every day, no matter which form of fruits and vegetables, such as fresh fruits and vegetables, frozen fruits and vegetables, dried fruits and vegetables, fruit and vegetable juices, or canned fruits and vegetables, but avoid using potatoes as a kind of vegetables.Because it belongs to starchy foods.
銆€銆€At this time, many people may have such questions. How do I know if the fruits and vegetables I eat are sufficient?
An apple, a banana, a pear, an orange, two plums, a half grapefruit, a melon or pineapple, and other equally sized fruits weigh about 80 grams.
In addition, there are 150 ml of juice, a bouquet of grapes, cherries, or a salad.
If you pay more attention to the supplementary vegetables in the dinner, you can basically guarantee the intake of about 160 grams. If you add some fruit to the table, you can easily reach the absorption of 400 grams of fruits and vegetables.
Experts suggest that you can put a dried fruit in the porridge at breakfast, or eat a bunch of grapes or an apple, or drink a glass of juice; at lunch, eat a salad or a banana sandwich; at dinner, eat moreVegetables, especially when eating fish, chicken and pork, must eat at least two vegetables at the same time.
In addition, when reading a book, watching TV or browsing the Internet, you can also come to an apple, which not only adds interest, but also increases nutrition.
銆€銆€Sixth, eating more fish white fish (such as haddock, squid, halibut) and oily fish (such as sardines, squid, parasitic fish and fish) can provide high quality protein, vitamins and a lot of minerals.
Experts recommend that you insist on eating fish as an important part of your daily diet. You should eat fish at least twice a week, especially oily fish, which contains an omega-3 polyunsaturated fatty acid that helps prevent crowns.The occurrence of heart disease.
However, sharks and swordfish are not suitable for children and pregnant women, and other adults should not eat more than once a week.
銆€銆€There is no significant difference between Omega-3 polyunsaturated fat content and fresh fish in canned fish, sardines, squid and scale fish. Tuna is different, although tuna is a good omega-3 polyunsaturatedA source of fatty acids, but once processed into cans, the amount of omega-3 polyunsaturated fatty acids is significantly reduced.
銆€銆€Seventh, eating less salt in the daily diet, it is necessary to control the intake of salt.
Absolutely, because the salt component is sodium chloride, which contains sodium ions, excessive intake of sodium can cause high blood pressure.
Although not actively adding salt can reduce the intake of some salt in the diet, 3/4 of the salt in the diet is actually included in the food. Therefore, we should also read the food label carefully when purchasing food.
The best way is to compare the salt content of various foods and buy the food with the lowest salt content.
The salt content is 1.
5 g / 100 g of food above, is a high-salt food, the content is 0.
Below 3 g / 100 g of food, it is a low-salt food.
In addition, try to eat less salty foods such as bacon, cheese, kimchi and smoked fish.
銆€銆€Eighth, must have breakfast. This is a very good suggestion, because a nutritious breakfast can provide the energy, vitamins and minerals needed for a day, helping us to meet the hard work of a full day with plenty of energy.
銆€銆€Many people think that not eating breakfast is good for losing weight, which is actually very wrong.
Not eating breakfast can not reduce the effect of weight, and at the same time, due to the lack of timely supplementation of basic nutrients, the health of the body will have adverse effects.
A lot of research proves that, on the contrary, insisting on eating breakfast helps to maintain a healthy weight.
銆€銆€Of course, healthy breakfast selection is also critical.
Starchy foods (such as bread) provide the energy needed by the body, especially whole-grain bread, which is rich in supplemental fiber and nutrients.
However, some cereals are rich in glutinous rice, sugar, salt, etc., and should not be eaten at breakfast.
In addition, milk should also try to choose sugar-free skim milk or low-fat yogurt.
銆€銆€Ninth, pay attention to vitamin supplements If you can get enough vitamins through your daily diet, there is no need to eat vitamin effervescent tablets, and the nutrients in your daily diet are not available from effervescent tablets.
We should eat at least 400 grams of fruits and vegetables every day.
Studies have found that fruits and vegetables are good for human health because of the various vitamins and minerals they cause, and because vitamins and minerals produce a lot of beneficial human health compounds.
Therefore, the nutrition obtained from fruits and vegetables is incomparable to eating vitamin effervescent tablets.
In addition, excessive intake of some nutrients will be counterproductive and not conducive to good health, such as vitamin A, vitamin B6 and vitamin C.
Pregnant women who eat pig liver every week and those who are prone to osteoporosis should not eat effervescent tablets and fish oil rich in vitamin A.
銆€銆€Of course, there are also special populations that need to strengthen specific nutrient supplements. For example, anemia patients need an appropriate amount of iron supplementation. Women who are pregnant need to supplement 400 micrograms of folic acid every day until 12 weeks of pregnancy.
In addition, pregnant women need to add 10 micrograms of vitamin D per day.
銆€銆€Tenth, office workers bring their own lunches. Because of the alternating work, lunch often goes to eat time-saving foreign fast food.
In fact, eating foreign fast food is even costly and unhealthy.
Most of the fast foods in the country have high energy and trace amounts, and the dietary fiber content is very low. At the same time, the mineral content of calcium, iron and zinc is also very low.
Take a McDonald’s snack (burger, fries, apple pie and milkshake) as an example. It provides energy from 1185 kcal to 1466 kcal, with occasional energy being 40% to 59% of total energy.The content of vitamin A and vitamin C is less than 10% of the recommended standard. The content of vitamin B1 and B2 is lower than 20% of the recommended standard, and at the same time, the content of calcium and iron in foreign fast food is lower than 20% of the recommended standard.
So why not consider bringing your own lunch?
This will not only save money, health, but also the food for lunch can be decided by yourself. Sugar, salt, and small amount of intake can also be effectively controlled, which is more conducive to good health.
Of course, it is better to bring some fruit or salad.