Chinese eating habits and how to eat healthy

First of all, we should develop the habit of eating regularly; secondly, we should pay attention to the combination of meat and vegetables in our diet; thirdly, we should pay attention to the fact that we should eat a good and full breakfast, and the energy consumed at breakfast is supplied for the morning's activities; lastly, the diet and the exercise should be combined

Eat a good diet in the morning, eat enough at noon, and eat less in the evening, and don't eat very oily food, but eat something nutritious,

Eat meals in a timely manner according to the quality and according to the meal. Eat more vegetarian fruits and vegetables and high protein food, less fat content of fried food.

To be in good health, "three more and four less" can not be separated:

More exercise; more fruits and vegetables; more fish and meat

Less salt; less fat; less sugar.

Eat more body-beneficial food

Eating color spectrum red, yellow, green, white and black In the modern increasingly stressful life, how is a healthy lifestyle? With reference to foreign experience, combined with the characteristics of our country, the four cornerstones of health can be summarized as follows: reasonable diet in two words: that is, one, two, three, four, five, red, yellow, green, white, black. "One" refers to drinking a bag of milk every day, which can effectively improve the generally low intake of dietary calcium in China. "Two" refers to the daily intake of carbohydrates 250-350 grams, which is equivalent to the staple food 6-8 two. "Three" refers to a daily intake of three portions of high-protein food. "Four" refers to four phrases: coarse and fine; not sweet and not salty; three, four, five meals (refers to a small number of meals); seven or eight minutes full. "Five" refers to a daily intake of 500 grams of vegetables and fruits, which are essential for the prevention of high blood pressure and tumors. "Red" means drinking a small amount of red wine 50-100 ml per day. Eat 1 to 2 tomatoes daily. "Yellow" refers to yellow vegetables, such as carrots, sweet potatoes and pumpkins, which can boost immunity in children and adults. "Green" refers to green tea and dark green vegetables. It has the effect of preventing infections and tumors. "White" refers to oat flour or oatmeal. Eating oats is more effective for diabetic patients. "Black" refers to black fungus, which helps prevent the formation of blood clots.

Balanced nutrition, eat more colorful vegetables and fruits (such as black, purple, etc.), but also according to the different physique to choose my appropriate food, but in general, eat less fire greasy things, maintain a low-sodium diet, and develop a good dietary patterns

20 years ago, the U.S. Department of Agriculture began to establish a daily dietary guidelines based on the "Dietary Guidelines for Americans" (DGAM), which were developed by the U.S. Department of Agriculture (USDA). Dietary Guidelines for Americans" to create a daily food pyramid. Now, early this year, a new version of the food pyramid was introduced, correcting some of the past omissions. It is said to offer better advice on what to eat. The Healthy Eating Pyramid is based on daily exercise and weight control, as these two factors are important for people to stay healthy. They also affect what and how people eat, and how the food they eat in turn affects their own health. Looking up from the base of the healthy eating pyramid, these include: Whole grains (at most meals) The body needs carbohydrates for energy, and the most appropriate sources of carbohydrates are whole grains, such as oatmeal, pumpernickel bread, and basmati rice (also known as brown rice). They contain bran and germ, as well as energy-rich starches. The body takes longer to digest whole grains than it does straightforward carbohydrates like white bread, which will keep the body's blood sugar and insulin at a reasonable level and will drop very quickly. Very good control of blood sugar and insulin levels reduces the body's hunger and stops the onset of type II diabetes. Vegetable oils. The average American gets 1/3 of their daily calorie needs from fats, so it makes sense to put them in the lower part of the pyramid. Note that vegetable oils in particular are specified here, not all types of fats. Healthy unsaturated fats come from olives, soybeans, corn, sunflowers, peanuts and other vegetable oils, as well as fat-rich fish such as salmon. These healthy fats not only improve cholesterol levels in the body, but are also effective in preventing potential sudden cardiac death and myocardial infarction, among other things. Vegetables (lots of them) and fruits (2 to 3 times a day). Eating a lot of vegetables and fruits can not only prevent heart disease and angina; prevent various cancers; lower blood pressure; alleviate the intestinal disease called diverticulitis; and prevent cataracts and glaucoma, which are the main causes of blindness in old age for people over 65 years old. Fish, poultry, and eggs (0 to 2 servings daily). This is a major source of protein. Numerous studies have shown that eating fish may or may not reduce the risk of heart disease. Muscle and turkey are low in saturated fat and are also very good sources of protein. Eggs are a food that has been demonized for a long time because they are relatively somewhat high in cholesterol, but in fact, they make a very good breakfast, and they are much better than fried sweet bagels or semolina bagels. Nutty Enclosed Shell Beans (1 to 3 times daily). Nutty shelled beans are an excellent source of plant protein, plant fiber, vitamins and minerals. Shelled beans include dried black beans, fava beans, and snap peas. Very many nuts are rich in healthy fats, for example, almonds, walnuts, walnuts, peanuts, hazelnuts, pine nuts and so on can not be directly labeled that the food is good for the heart. Dairy products Haniwa calcium (1 to 2 times a day). To combat osteoporosis, calcium and vitamin D are needed, and dairy products are the traditional source of calcium for Americans. In addition to foods like milk and cheese, which contain saturated fat, there are other healthy ways to get calcium. For example, three cups of whole milk is equivalent to the saturated fat contained in thirteen small strips of cooked bacon. If you like dairy products, stick to skim or low-fat products. If you don't like dairy products, calcium substitute foods are a guaranteed way to ensure your daily body calcium requirements. Red Meat and Cream (use with caution): These foods are placed in the upper tier of the healthy eating pyramid because they are rich in saturated fat. If you eat red meat such as beef and lamb every day, trying fish or chicken a couple of times a week may or may not make a difference in improving your cholesterol levels. Likewise, you can't switch from butter to olive oil. Rice, white bread, potatoes, pasta, desserts (caution): Why are these all-American staples at the top of the healthy eating pyramid? Because they cause a rapid enhancement of the body's blood sugar, leading to weight gain, diabetes, heart disease and other chronic conditions. Whole grain carbohydrates, on the other hand, stabilize the body's blood sugar, or at least increase it slowly without exceeding the body's normal levels, giving the body the ability to process excess blood sugar. Multivitamins: Daily multivitamins, multimineral supplements are the body's nutritional backup. The foods we eat every day sometimes don't provide all the nutrients our bodies need on a daily basis, and that's where multivitamins can or can't fill in the nutritional gaps for even the most cautious and careful eaters. Trouble choosing a genuine multivitamin. Alcohol (in moderation): Drinking a little alcohol every day may or may not reduce the risk of heart disease. Moderation is very important. Alcohol is a double-edged sword that can do both harm and good. For men, the balance is 1 or 2 drinks a day, and that doesn't mean a mug of root beer. For women, one glass a day is enough. The Healthy Eating Pyramid summarizes the best dietary intelligence available today; it's not up in the air or set in stone, and as times evolve and research becomes more in-depth and diverse, the Healthy Eating Pyramid stays current with the latest and most important findings. The ten most suitable dietary collocation method Table to pay attention to the collocation, the correct collocation can not let us get more nutrients. Wrong collocation will not only let the food lose nutrition, and even let the body will be jeopardized. Fish + tofu Role: fresh flavor, calcium, can prevent a variety of bone diseases, such as rickets in children, osteoporosis. Principle: tofu contains a lot of calcium, if eaten alone, its absorption rate is somewhat low, but with vitamin D-rich fish to eat together, the absorption and utilization of calcium can play a better effect. Pork liver + spinach Role: prevention and treatment of anemia. Principle: pig liver is rich in folic acid, vitamin B12 and iron and other blood-forming raw materials, spinach also contains some of the folic acid and iron, eat two kinds of food, a meat and a vegetarian, complement each other. Mutton + ginger Role: winter deficiency good, can cure the back cold pain, limbs rheumatism pain and so on. Principle: Mutton can replenish qi and blood and warm kidney yang, ginger has the role of pain relief, wind and dampness. Eat, ginger can go to the fishy and other flavors, but also can help mutton warm yang to dispel cold. Chicken + chestnut Role: blood nourishment, suitable for people with anemia. Principle: chicken for the blood treatment of deficiency products, chestnuts focus on strengthening the spleen. Chestnuts roast chicken is not only delicious, blood function is stronger, especially the old hen burned chestnut effect is better. Duck + yam Role: nourish the lungs, suitable for the weak. Principle: Duck tonic Yin, and can eliminate heat and cough. Yam has a stronger yin tonic effect, and eating with duck meat can eliminate grease, and at the same time can not be very good for the lungs Lean meat + garlic Function: Promote blood circulation, eliminate body fatigue, enhance physical fitness. Principle: Lean meat contains vitamin B1, and garlic allicin combination, not only can not make vitamin B1 precipitation enhancement, prolonging the vitamin B1 in the body of the residence time, but also to promote blood circulation and as soon as possible to eliminate body fatigue, strengthen the body. Eggs + lily Role: nourishing Yin moisturizing dryness, clearing the mind and tranquilize the spirit. Principle: Lily can clear phlegm fire, replenish the deficiency, while the egg yolk can remove heat, Yin blood, with food can not be better to clear the heart and Yin. Sesame + kelp Role: beauty, anti-aging. Principle: Sesame can improve blood circulation, promote metabolism, reduce cholesterol. Kelp is rich in iodine and calcium, can purify the blood, promote the synthesis of thyroxine. Eating together will have a better effect on beauty and anti-aging. Tofu + radish effect: favorable digestion. Principle: Tofu is rich in vegetable protein, which can cause indigestion if eaten by people with weak spleen and stomach. Radish has a very strong digestive ability, with cooking can make the tofu nutrients are absorbed. Red wine + peanuts Role: beneficial to the heart Principle: red wine contains aspirin ingredients, peanuts contain beneficial compounds sorbitol, the two eaten with the prevention of thrombosis, to ensure that the cardiovascular smooth.

1, green vegetables as raw as possible, such as tomato, radish, cabbage, cucumber, peppers, cauliflower, etc. Raw food is very fragrant, because you can eat the original flavor of the dish. If the heating time is as short as possible, the temperature is as low as possible.

2. Eat the skin of sweet potatoes, potatoes, bananas, and even the skin of watermelons, and eat the whole food.

3, eat only raw vegetables and fruit foods for breakfast.

4, eat as little as possible for dinner, and definitely do not eat late night snacks.

5, do not eat food below room temperature, such as food just taken out of the refrigerator, as well as ice water, ice cream, ice cream and other cold drinks.

6, do not microwave food, microwave-heated food, eat will feel full, but no strength.

7, fruit in the meal half an hour or 3 hours after the meal to eat. Do not eat fruit immediately after meals, waste and lead to indigestion.

8, food without words, chewing and swallowing slowly, concentrate on eating, eat with a happy and thankful mood, keep a positive, kind heart, always want to help and benefit others. Protect the environment, reduce electromagnetic radiation and industrial pollutants also protect our food.

No spicy food

Crude and fine grains should be reasonably matched to eat, the same meat and vegetables and fruits should be reasonable, food sweet and sour, food warm and hot and cool should be poked and prodded to use, you can not just eat the same, the same time, not too much to eat.

More green vegetables, less pork, beef, fish, shrimp is good, one top to exercise after the evening meal