The mantra of healthy eating

Mantra of Healthy Eating

Mantra of Healthy Eating, although repeated many times, but there are always old friends will ask how to eat every day to ensure nutrition. The fact is that it cannot be repeated and emphasized enough to make sure that you eat nutritiously. What follows is a recipe for healthy eating.

Healthy eating mnemonic 1

1, big bowls for small bowls

A U.S. study shows that if you can change the big dinner plate into a small dinner plate, daily calorie intake will be reduced by one-fifth, and each month will be less eaten into the 5,000-calorie. Switching plates and bowls to smaller sizes will inadvertently reduce the amount of meals eaten, thus reducing the intake of excess calories.

2, Dun Dun have fruit and vegetables

Breakfast to ensure that you have to eat half a bowl of rice porridge or millet porridge, white noodle lump soup, oatmeal porridge and other grains, half a banana, the right amount of strawberries, grapes and so on. Eat at least half an apple for lunch, and for dinner make sure that salad, broccoli, asparagus, cauliflower, or any other of your favorite vegetables make up at least half of your meal. Doing so will ensure you get enough nutrients and fewer fat and calories.

3, refuse to eat snacks

Every 100 grams of fried potato chips or French fries equivalent to 47, 7 grams of fat, 607 kilocalories; every 100 grams of lamb kebab equivalent to 11, 5 grams of fat, 217 kilocalories; every 100 grams of fried peanuts equivalent to 47, 6 grams of fat, 592 kilocalories; every 100 grams of chocolate equivalent to 42, 6 grams of fat, 592 kilocalories. Chocolate is equivalent to 42, 6 grams of fat, 601 kilocalories. Burgers, cookies, desserts, etc. contain a lot of sugar and fat. When we enjoy these snacks in addition to the main meal, our brain only treats them as "amateur" food, which will lead to more calorie intake at the main meal.

4, less oil, salt and sugar

Fat and sugar are the main thermogenic nutrients, eating too much will significantly increase the body's caloric intake, and salt has been proven to be an important risk factor for high blood pressure, the normal adult salt intake should not be more than 6 grams of salt per day, high blood pressure patients should be in the salt intake of the following 3, 4 grams per day. Food condiments such as soy sauce, fried sauce, sesame paste, pickles, etc. will contain more salt and fat and should be consumed in limited quantities.

5, roughage is also nutritious

Tofu, mushrooms, corn, millet, beans and other food, although it seems cheap, but contains a lot of human metabolism of the nutrients needed, from the perspective of balanced diet and health, its nutritional value is better than the big fish and meat.

6, their own kitchen

Eat fast food or processed semi-finished products, it seems to save time, but its lead to obesity, diabetes and heart disease will make your future . Health suffers, wasting more money and time. Cooking a nutritious lunch for yourself may seem like a waste of immediate time, but it lays the foundation for lifelong health and wins you a healthier life.

7, heavy mouth need to become lighter

The reason why people have their own tastes, because of certain foods become accustomed to it. People's tastes can be changed, like eating greasy thick taste of people to eat light diet, perhaps the beginning of the feeling of no taste, but not long, or even just a few weeks, your taste buds will become sensitive to these foods, so that you feel the light diet sweet and savory.

8, eat a little less

Gobbling up your food and eating quickly means you have a good appetite, but it also means that when your satiety center can't react fast enough to signal to your stomach that you're full, you're already eating too much. Slowing down, chewing, and stopping when you're 7 or 8 minutes full will make you gain 9 kilograms less per year.

All the vegetables are valuable for your health, and you should eat a variety of foods to adjust your diet.

Cabbage diuretic detoxification, cucumber weight loss is effective.

Radish is good for the stomach and stomach, and mushrooms are good for cancer cells.

The herb is a good antipyretic and anti-inflammatory, and the salt vinegar is good for preventing poison.

Summer eat loofah through the veins, celery can lower high blood pressure.

Peanuts can lower cholesterol, raw pear after meals to resolve phlegm.

Fungus anti-cancer vegetarian meat, lotus root in addition to the trouble of alcohol.

The Chinese hawthorn is a great way to lose weight and get rid of hernia, and the Chinese yam is good for the kidneys and reduces diabetes.

Pig's blood is good for digestion, and yam is good for shortness of breath.

Nutrient-rich carrots, often eat the body does not show old.

The eggplant is a great way to get rid of the wind, and the eggs are very nutritious.

Eat melon seeds, eat sesame seeds, anti-aging.

Persimmon cough moisturizing lungs, sobering up the wine has a wonderful trick.

Grapes are a great way to strengthen the spleen, and make people look good in the fall.

Kelp to prevent leukemia, remove fat and lower blood pressure is also very good.

The first thing you need to do is to take a look at the color of the skin, the color of the skin, and the color of the skin.

Aloe vera for constipation in old age, women's beauty is not easy to grow old.

White chrysanthemum is good for eyesight and liver, yellow chrysanthemum is good for tea.

High-pressure and low-pressure caper flower, fundus hemorrhage caper boiled.

The golden needle flower buds for yellow pox, refreshing fire elm money good.

Radish phlegm clearing flatulence, melon beans swelling and diuretic.

Red dates are good for the heart and blood, porridge and jujube skin.

The first thing you need to do is to take a look at the walnuts, and then you can see that the walnuts have been used for a long time to make sure that they are not used.

The first thing you need to do is to take a look at the color of the water, the color of the water, and the color of the water.

Spinach is an iron tonic, preventing anemia and anti-aging.

Lycium barbarum is the treasure of the whole body, prolonging life can not be separated.

Eat sweet potatoes in old age, laxative and anti-cancer.

The first thing you need to do is to eat toon to clear the heat and detoxify the toxin, and to strengthen the spleen and regulate the qi.

Adhere to eat tomatoes, black spots and freckles natural elimination.

Fitness and health of the fig, fruit and leaves of high medicinal value.

The tea is made from a sore throat, hemorrhoids and anal fumigation.

The fruit has a high medicinal value, and its leaves have a high medicinal value.

Pumpkin anti-inflammatory tonic gas, health care to get rid of the disease is very good.

Eat bean dregs often and constantly, cancer prevention is also a good trick.

The three words of health

The first thing you need to do is to get up early in the morning, don't be in a hurry, and stretch your legs before you get up.

Sitting on the edge of the bed, don't be in a hurry, half a minute and then stand up.

Warm water, drink half a cup, the most valuable blood flow.

The first thing you need to do is to empty your bowels, and clean up your intestines, and get rid of the garbage.

Eating breakfast is very important, and it's better to eat early.

After the sunrise, the morning exercise is appropriate, the air is fresh and favorable to the body.

Finger combing, dry wash face, mind awake in the face.

Wash your nose and rub your eyes to keep away from colds and eye diseases.

Knock your teeth often, turn your tongue often, and keep your stomach and teeth strong.

Health points, often massaged, fitness to get rid of the benefits of disease.

Walk, run, 10,000 steps a day is better.

The first thing you need to do is to take a step by step approach, and then stick to it for the rest of the year.

Quit smoking, limit drinking, open-minded not worry.

After lunch, sleep, self-regulation to reduce fatigue.

Dinner is less, light, health and sleep.

After dinner, take a walk, relax and sleep.

Before going to bed, soak your feet, massage Yongquan better than taking medicine.

The first thing you need to do is to get a good feeling of health and well-being.

To have love, keep in mind, the meaning of a life of indifference.

Keep your youthfulness, keep your age, keep your family happy forever.