What are the healthy eating habits?

In life, many people have problems with their eating habits. Although you can't see the problem for a short time, it is easy to have gastrointestinal diseases after a long time, and you need to do a good job of conditioning. What are the healthy eating habits? How to eat healthier? There are many healthy eating habits. Let's learn more about how to eat healthier.

1, how to eat healthier

1, eat standing up

Eating standing up is the healthiest. People in China attach great importance to reunion. They are used to eating dinner around the table for an hour or two. However, according to the current scientific investigation, sitting and eating is not necessarily the healthiest. After studying the dining posture, medical scientists found that standing posture is the most scientific, followed by sitting posture. But because sitting is more comfortable, most people will choose to sit and eat.

Standing posture is the most scientific dining posture for people with insufficient gastric motility or patients with gastroesophageal reflux. Because eating standing is not only beneficial to swallowing and digestion, but also can reduce abdominal pressure and relieve heartburn and acid reflux symptoms. In addition, standing up to eat is more likely to feel full, and it is not easy to eat. For people who want to keep fit, it is a good way to control their food intake.

2. Eat without saying anything

Talking can stimulate appetite. There is a saying in China's traditional habit that "food is not easy to live", and it is believed that joking while eating will affect the digestion and absorption of food. In fact, it is appropriate to have a lunch for 30 minutes. Talking while eating can not only exchange feelings, relieve troubles, but also help the stomach digest food normally.

The principle is that a happy mood can not only stimulate appetite, but also excite the central nervous system, thus promoting the secretion of digestive juice in large quantities and making the gastrointestinal tract in the best digestive state. Of course, you have to be careful when chewing, especially when eating fish. If you get stuck in a fishbone, you will lose more than you gain.

3. Take a hundred steps after supper

Walking a hundred paces after a meal varies from person to person. Blood is mainly supplied to the digestive system after meals. At this time, if other functions are used, the digestive system will not get enough blood to operate. Walking is indeed an exercise for all ages, but after meals, food is concentrated in the stomach, where a lot of digestive juice is needed to digest food and more blood supply is needed to maintain the operation of digestive function. If you take a walk immediately after a meal, the blood must be transported to other parts of the body, the blood supply to the gastrointestinal tract is relatively reduced, and the food cannot be fully digested. For the average healthy person, walking after meals may not be too uncomfortable, but for some special people, it is time to subvert the tradition.

If you have coronary heart disease, hypertension, gastroptosis, chronic esophageal diseases, etc. Take a walk before meals. Because walking after meals may lead to angina pectoris, dizziness, epigastric fullness and discomfort, tachycardia and paroxysmal atrial fibrillation. At the same time, for friends who want to lose weight, walking before meals is a good choice.

2. Healthy eating habits

1, eat on time, eat less and eat more if possible.

2, eat seven points full, avoid overeating.

3, balanced nutrition, meat and vegetable collocation, to ensure the reasonable needs of carbohydrates, protein, fat and vitamins in the body.

4, eat less sweets, eat less fried food, eat less animal offal, eat less food that is too salty, too spicy and too exciting.

5, eat less snacks, the difference between fruit and staple food is more than half an hour.

6. Drink more than eight glasses of water every day.

7. Don't eat food containing preservatives, pigments and food additives.

8. Eat less at dinner and don't eat before going to bed.

3. Analysis of dietary taboos.

First of all, skipping breakfast is harmful to your health.

One of the most common mistakes is not eating breakfast. Especially children sometimes don't know the importance of breakfast. Three of the four children don't eat breakfast or don't eat breakfast properly (for example, they only drink 1 bottle of soda). These affect their performance in school: IQ and physical strength decline. Breakfast supplements nutrition and energy for starting a new day and helps to prevent obesity. If you cancel breakfast, you will be in danger of eating too much in the remaining meal and choosing a high-fat and high-sugar diet. A healthy breakfast should include skim milk, yogurt or cheese (children under 3 years old should eat non-skim dairy products) and food, that is, oatmeal, whole wheat bread, fruit or juice.

Second, often eat soup and soak in rice.

Many people like to eat a mouthful of rice and drink a mouthful of water (soup), or simply soak rice in soup to eat soup and soak rice. Moreover, this way of eating is unscientific and unhealthy. Because we often drink soup, soak rice or drink water (soup) when eating, what we eat is often swallowed, and it goes to the stomach without chewing and digesting in our mouth, which adds a lot of burden to the stomach. At the same time, because water (soup) can dilute the digestive juice in saliva and stomach, the digestion of food in gastrointestinal tract will be affected, which will cause indigestion and stomach disease over time. In addition, due to insufficient digestion, it will also reduce the absorption of nutrients in food by the gastrointestinal tract, thus affecting health.

Third, do not pay attention to the collocation of various colors of food.

All colors should be matched and the patterns should be changed. These diets should provide various nutrients in a balanced way, such as antioxidant vitamins, folic acid (especially in dark green vegetables), minerals, fiber and phytochemicals. Eating five servings of vegetables and fruits every day and minimizing cooking time can help prevent cancer, diabetes, high blood pressure and high cholesterol.

Fourth, it is not clear about beneficial fat and harmful fat.

A serious mistake is not eating fish and seafood that bring many benefits to people often. Omega-3 fatty acids provided by these foods can enhance resistance, reduce inflammation, promote blood circulation and lower cholesterol and triglyceride levels. There is no need to eat a lot of these foods. Eating twice a week on average is enough. Fresh seafood can be steamed, stewed, roasted or canned in raw juice. Another mistake about fat is that people are used to smearing animal oil or margarine (skim cheese should be eaten) or not using vegetable oil when cooking bread. If you eat too much saturated fat, such as cholesterol in animal oil and hydrogenated fat in margarine, you will increase the risk of illness. On the contrary, raw vegetable oil contains a high proportion of unsaturated fat (beneficial fat) and no cholesterol, which is one of the important sources of vitamin E, especially olive oil contains substances to prevent cardiovascular diseases. On the other hand, vegetable oil becomes saturated fat after high temperature, or loses its advantage after decomposition. This is also one of the reasons to advise people not to eat too much fried food.

Five, I don't know the harm of salt

Who doesn't sprinkle some salt in the salt pot before tasting it? Unfortunately, this habit has been deeply rooted among us. Most people don't know that besides salt can be used for cooking and seasoning, sodium also exists in many foods because it is used as a preservative. Therefore, it is best to eat unprocessed natural foods or foods with low salt content. Cold cuts, sausages, canned food, dried noodles and some condiments are all foods with high salt content. Excessive salt will increase the risk of illness. Such as hypertension, arteriosclerosis, coronary heart disease, cerebral hemorrhage and osteoporosis.

I don't know that diet can also make people fat.

"If I follow the recipe completely, I can eat with confidence." This is a serious mistake. The only way to lose weight and keep it is to eat well and avoid sedentary. When you buy diet food, you should read the trademarks carefully to check the differences between foods, compare the trademarks and compare the foods with ordinary foods. In addition, we should pay attention to the consumption of such foods as much as possible, especially some special foods, such as desserts and cheese. Only some foods that provide extremely low calories can be eaten freely, such as vegetable juice and jelly.

Seven, do not pay attention to strong bones

"You don't have to eat dairy products after puberty." This is another common mistake, because bones always need calcium supplementation. The best sources of calcium are milk, yogurt and cheese. Although other plant foods contain calcium (beans and dried fruits include melon seeds, etc. ), they cannot provide as many minerals as dairy products. Canned fish with thorns (sardines, mackerel and tuna) can also provide a lot of minerals.

Eight, lack of understanding of carbohydrates

There are two kinds of carbohydrates, one is simple carbohydrate, which is sugar. The other is a complex carbohydrate, namely starch. Half of our diet should consist of 70% carbohydrates, of which only nearly 10% is sugar. However, this is not the case. Foods containing complex carbohydrates include cereals, beans, potatoes, sweet potatoes, tender corn, some fresh fruits and dried fruits including melon seeds. Foods containing simple carbohydrates include sugar, honey, jam, ordinary soda and some alcoholic drinks. The difference between the two carbohydrates is that the latter provides calories and does not contain the basic nutrients needed by the human body, while the former contains vitamins, minerals and fiber. On the other hand, when people choose complex carbohydrate foods, they should avoid the following mistakes: most people are used to choosing rice and white bread instead of whole wheat bread, which has many advantages, including fiber and phytochemicals, and can prevent several diseases, such as cancer, heart disease and diabetes.