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餐饮6个健康饮食法则!

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

  民以食为天,
  Food is the most important thing for the people,
  怎样才能吃得营养,吃出健康?
  How can ability eat nutrition, eat health?
  这6个健康饮食法则,
  These six healthy eating rules,
  希望能对你有帮助。
  I hope it can help you.
  法则一:
  Rule 1:
  肉奶豆菜果,主食不可少
  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.
  “食五类”包括谷薯类、动物性食物(肉、禽、鱼、蛋、奶)、豆类和坚果、蔬果和菌藻类、纯能量食物(油、糖等)。其中,谷薯类食物作为主食,应占到每天能量来源的一半以上。
  "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.
  法则二:
  Rule 2:
  盐不过6
  Salt is no more than 6
  “盐不过6”从厨房开始,在我国,超过80%的钠是通过在家做饭加盐而摄入的。晚加盐比早加盐好,在饭菜出锅的时候添加少量的盐,而不是在烹饪过程中加盐,让盐被吸收,从而可以少放盐而不减少咸味。
  "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.
  但是,随着饮食习惯的改变,越来越多的钠是通过包装或加工食品、吃外卖或在餐馆吃饭而摄入。
  However, as dietary habits change, more and more sodium is consumed through packaging or processing food, eating takeaway or eating in restaurants.
  法则三:
  Rule 3:
  白开水要喝够
  Drink enough water
  《中国居民膳食指南2016》推荐6~10岁儿童每天饮水量约800~1000毫升,11~17岁青少年每天饮水量约1100~1400毫升。
  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.
  正常成人,每日饮水量约1500~1700毫升。当然高烧、腹泻、出汗多等情况时,少量多次多补充水分,以补充体内流失水分,避免脱水。
  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.
  需要注意的是,一次性饮大量水会加重胃肠负担,所以应少量多次。
  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.
天方包子加盟
  法则四:
  Rule 4:
  优先选择鱼和禽
  Preference for fish and poultry
  国人的猪肉消费量占到了全球的一半。我国肉类协会曾发布数据,近几年猪肉一直占肉类消费的65%左右。
  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.
  目前我们吃猪肉太多,应适当调整肉食结构,适当多吃鱼、禽肉,减少猪肉摄入。
  At present, we eat too much pork. We should adjust the meat structure, eat more fish and poultry, and reduce the intake of pork.
  鱼肉的蛋白质容易消化吸收,而脂肪含量低,还富含对心血管系统有益的不饱和脂肪酸(尤其是金枪鱼、鳕鱼、沙丁鱼等深海鱼),应该增加摄入量,一周吃1~2次为佳。
  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.
  法则五:
  Rule 5:
  饮食七分饱,
  The food is half full,
  吃动两平衡
  Balance between eating and moving
  每天10分饱,甚至12分饱,吃得多,动得少,长期下来造成能量在体内累积,慢慢把自己吃成胖子,吃成“三高”人群。
  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.
  建议在饮食方面做到每顿只吃七分饱,尤其是晚餐,先从每天少吃一两口做起。同时,还要养成天天运动的好习惯,建议是快步走、慢跑、骑车等,既可以增强心肺功能,又能提高骨密度。
  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.
  法则六:
  Rule 6:
  早饭要吃好,
  Have a good breakfast,
  三餐要按时
  Three meals should be on time
  早餐吃得像皇帝,午餐吃得像贫民,晚餐吃得像乞丐。道理大家都知道,但许多人却完全反过来。
  Breakfast like emperor, lunch like a pauper, dinner like a beggar. We all know the truth, but many people do the opposite.
  营养早餐包括四类:主食、肉蛋、奶或豆类、蔬果。想想你的早餐,是否符合要求了呢?
  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?
  另外,年轻人的胃病高发,大部分都是与三餐不按时吃有关,饥一顿饱一顿。按点吃饭,消化系统会形成与饮食行为相适应的规律,有利于营养的消化吸收和胃肠健康。
  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.
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