Whether you are a meatless woman or a grass-meal girl who is on a weight-free basis for lifelong business, only when you have a clever grasp of the ratio of nutrition and gold on the table can you use gentle and scientific methods to properly protect your body. The most important people in life.
Here, look at a group of health data that must be known. According to the WHO recommended standards, the daily intake of fruits and vegetables for each person should not be less than 400 grams. According to the data from the Chinese Center for Disease Control and Prevention, the average daily per capita fruit and vegetable intake of people over the age of 18 in China is less than 400 grams, which is 52.8%, of which the proportion of women is as high as 51.7%. Inadequate intake of fruits and vegetables directly affects the absorption of fiber and vitamins, and the human body functions are disordered, even increasing the risk of serious illness.
Then the question arises. How can we eat smart food on the table to balance the diet and supplement the indispensable nutrition?
Yu Kang: Eating meat depends on the type and quantity of meat. Everyone's total meat consumption exceeds 4 or more per day, which means that the total amount exceeds the standard, which can easily lead to cardiovascular and cerebrovascular diseases, obesity, and even increase the incidence of malignant tumors. Followed by the type of meat, white meat is the best, such as chicken, duck, and fish, these nutrients are high in nutrients, but less fat and calories, because it is very suitable for daily consumption. Red meat has to be eaten less. The cholesterol content is high and eating more is not good for the body.
If you want skin elasticity, you need to get enough protein. Is meat food definitely the best source of protein?
Gu Zhongyi: Soy is also a supplemental expert of protein. Meat can indeed help the body to supplement protein, but it is definitely not the best source. In general, even if you do not eat meat, eating soy foods is also quite good, because the amino acids can provide the body with a steady stream of high-quality protein. You may wish to add soybeans when you make rice, so that the amino acids will reach equilibrium, and the protein content will also increase, which will play a role in the human body.
Often, in order to keep fit, only eat fruits, not vegetables and staple foods?
Yu Kang: fruits and sugar should not eat more fruits have a lot of fructose, high energy, large sugar, in the case of not eating other foods, eating only fruits will cause energy loss, malnutrition. In fact, from a nutritional point of view, vegetables are stronger than fruits. Sugar is relatively small, a large number of vegetables are guaranteed every day, and eating one or two fruits is enough!
Coarse grains are health foods, but must not eat more?
Yu Kang: Coarse grains should be eaten daily, but do not exceed 1/3 of the total. Coarse grain is indeed a healthy food, and in general, it is consistent with the energy of fine grains. Moreover, the fiber content of coarse grains is high, some people will feel bloated after eating, which is conducive to diet. The general recommendation for China's nutrition is that eating at least 50 grams of whole grains per day, that is, 1/3 of the total daily intake of staple foods is the best.
Now the hot potatoes are vegetables, right?
Yu Kang: Potatoes are a staple food. In the eyes of the general public, potatoes are a kind of ordinary vegetables. But from a nutritional point of view, potatoes are classified as staple foods. Because the main ingredient of potato is starch, it is consistent with the ingredients of the staple food. Many people eat large amounts of potatoes under normal eating conditions. This diet method is absolutely wrong. The body absorbs too much starch and causes weight gain and blood sugar to rise. The best way is if the potatoes appear on the table, be sure to reduce the amount of staple food to 1/2 of the normal situation, so that the body's starch absorption reaches a just good state.
It is no longer difficult to eat healthy foods
U.S. Secretary of Agriculture Versak and First Lady Michelle Obama once co-chaired the launch of a new guide to healthy eating. The new guide, "My Plate," has only four parts - vegetables, fruit, cereals and protein - and hopes to remind the public to choose a healthier diet in a more concise manner. Whether you are a meat-eating woman or a grass-eating girl, you quickly draw yourself out from your busy work, carefully study your plate, and learn about the dietary mistakes in your life. Carefully review your mistakes and make yourself more happy. More nutritious.
fruit:
It is best to eat seasonal fruits, eat less non-seasonal fruits, not only the body does not absorb, but also cause glucose metabolism disorders. Apples, pears, cherries, and strawberries can supplement the body's vitamins.
Edible oil:
Rapeseed oil and olive oil are all healthy oils. Try to eat as little butter as possible because it will increase the body's trans fatty acids.
plant protein:
Eat green leafy vegetables such as oiled wheat spinach, spinach, and rapeseed. Helps you to ingest cellulose and vitamins, circulate your body, and promote bowel movements. It should be noted that potatoes are not real vegetables.
Coarse grain:
The glutinous rice and buckwheat are the healthy coarse grains that everyone needs. The cellulose is fully ingested and contains minerals to make the gastrointestinal tract healthier. But don't forget that the staple food needs to be thick and thin.
Healthy protein:
Eat more fish, chicken, duck, beans, nuts and other foods, eat less red meat, so as to prevent processed meat into the body, destroy protein health.
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