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发布时间:2021-02-17 来源:https://www.jnsjtf.com/ 作者:天方包子 浏览量:0

  Food is the most important thing for the people,
  How can ability eat nutrition, eat health?
  These six healthy eating rules,
  I hope it can help you.
  Rule 1:
  Meat, milk, beans and fruits, staple food is indispensable
  每天摄入的食物种类要尽量多样化,因为每种食物中的营养有限,吃的食物种类越多,摄取的养分也就越全 面。
  Try to diversify the types of food you eat every day, because the nutrients in each food are limited. The more kinds of food you eat, the more comprehensive you will get.
  "Five kinds of food" include cereals and potatoes, animal food (meat, poultry, fish, eggs, milk), beans and nuts, vegetables and fruits, fungi and algae, pure energy food (oil, sugar, etc.). Among them, cereals and tubers as staple food should account for more than half of the daily energy source.
  Rule 2:
  Salt is no more than 6
  "Salt No. 6" starts from the kitchen. In China, more than 80% of sodium is consumed by cooking and adding salt at home. Adding salt late is better than adding salt early. Add a small amount of salt when the meal is out of the pot, instead of adding salt in the cooking process, so that the salt is absorbed, so that the salt can be put less without reducing the saltiness.
  However, as dietary habits change, more and more sodium is consumed through packaging or processing food, eating takeaway or eating in restaurants.
  Rule 3:
  Drink enough water
  The dietary guidelines for Chinese residents 2016 recommend that children aged 6-10 should drink 800-1000 ml of water a day, and adolescents aged 11-17 should drink about 1100-1400 ml per day.
  Normal adults drink about 1500-1700 ml of water a day. Of course, when high fever, diarrhea, sweating, etc., a small amount of water should be added many times to supplement the body's water loss and avoid dehydration.
  It should be noted that one-time drinking a large amount of water will increase the gastrointestinal burden, so it should be a small number of times.
  Rule 4:
  Preference for fish and poultry
  China's pork consumption accounts for half of the world's. China Meat Association has published data, in recent years, pork has accounted for about 65% of meat consumption.
  At present, we eat too much pork. We should adjust the meat structure, eat more fish and poultry, and reduce the intake of pork.
  Fish protein is easy to digest and absorb, but low in fat content, and also rich in unsaturated fatty acids (especially tuna, COD, sardine and other deep-sea fish) that are beneficial to the cardiovascular system. It should be increased intake, 1~2 times a week is better.
  Rule 5:
  The food is half full,
  Balance between eating and moving
  If you are full at 10 or even 12 minutes a day, you eat more and move less. In the long run, you will accumulate energy in your body. You will gradually become a fat person and become a "three high" crowd.
  In terms of diet, it is recommended to eat only 7% of the meal, especially for dinner, starting with one or two less mouthfuls per day. At the same time, it is necessary to develop a good habit of daily exercise. It is suggested that fast walking, jogging and cycling can not only enhance cardiopulmonary function, but also improve bone mineral density.
  Rule 6:
  Have a good breakfast,
  Three meals should be on time
  Breakfast like emperor, lunch like a pauper, dinner like a beggar. We all know the truth, but many people do the opposite.
  Nutritional breakfast includes four categories: staple food, meat and eggs, milk or beans, vegetables and fruits. Think about your breakfast. Does it meet the requirements?
  In addition, young people have a high incidence of stomach diseases, most of which are related to the three meals not eating on time. According to the point of eating, the digestive system will form a rule that is suitable for eating behavior, which is conducive to the digestion and absorption of nutrients and gastrointestinal health.