asics tiger-Forward Health Guide a balanced diet ,

beautiful day in front of, how to make it more happy? May try to If you are still a daily Come the new year, keep in mind these healthy eating

love food, do not love long fat; love wine, do not like bacchanal; love fresh fruits and vegetables, loves to enjoy life, not super fat, not weight control, weight loss is not fine, I was eating up people; I not the same with others, I like you, eat healthy every day, because

day is morning, the health of dollars a year is spring. The so-called Knowledge will allow us to live smarter, more quality.

2011 years, you can enjoy delicious, healthy food choice? 2011, you can rejuvenate, let the body move together more?

2011 years, can you harbor a love for the partner passion?

2011 years, you can not support life, and who wish to upgrade to parents? This is a spring of hope, let us plan a good year health plan.

1, have tried to eat, not a partial eclipse is not picky eaters

addition to breast milk, any kind of natural food can not provide all the nutrients needed by the body. Want to eat a balance, so try to eat a wide variety of foods to meet a variety of nutrients the body needs to achieve a reasonable nutrition.

Zhongshan Jiang Zhuoqin a nutrition professor, said there are some theories that the food stomach caused by a chemical reaction occurs ill people, so if they eat it, all the food must try.

[prompt] eat the food at least four categories: 8 about two grains; about a pound of vegetables and fruits; 3 two fish, poultry, meat, eggs; about 300 ml milk.

[taboo] is slim asics tiger, only eating, not eating. Cereals provide energy, the red blood cells, nervous system, heart and muscle activity of the primary energy. Simply speaking, do not eat, lack of brain nutrition, unresponsive become silly.

2, balanced nutrition, with emphasis on calcium

Professor Jiang said the Chinese people to eat more fruit or vegetables, and abroad, we have the largest gap in nutrition is not enough milk and more. According to statistics, Americans per capita average annual milk of 200 kg, while the Chinese people have less than 10 kg.

Why cry for so many years the slogan of calcium, we are still not active? Experts said that Asians may be born with lactose intolerance related. According to the survey, 30% in the general population of lactose intolerance, milk, after feeling abdominal distension, abdominal pain, diarrhea and other symptoms. But Professor Jiang said that to avoid old age osteoporosis, lactose intolerance, you can choose yogurt, cheese or low-lactose milk.

[Note] daily intake of dairy products equivalent to 300 grams of liquid milk, yogurt, 360 grams, milk 45 grams. Drinking milk more persons, the elderly, overweight and obesity recommended to choose skim or low-fat milk.

[taboo] to drink milk drinks as milk. The nutritional value of milk and yogurt drinks is better than lactic acid.

3, more fish, eat pork, fish, low in fat, and contain more unsaturated fatty acids asics gel noosa, some fish are rich in eicosapentaenoic acid (EPA) and 22 docosahexaenoic acid (DHA), have lower cholesterol and prevent thrombosis. Therefore, the more fish the body is very useful.

However, Professor Jiang believes that the current consumption of some of China's urban residents are more animal food, especially pork too. As the high fat content of pork, saturated fatty acids are more detrimental to cardiovascular disease, obesity and other disease prevention, therefore, should eat less meat, more fish.

[Note] chicken, fish, rabbit, beef and other animal foods contain higher protein, lower fat, much lower than the energy produced pork. Eating these foods should be strongly promoted, the appropriate ratio to reduce the consumption of pork. Adult daily intake of meat: fish and shrimp one to twenty-two, 1 two about livestock and poultry.

[taboo] a lot of food rich in cholesterol and fatty acids in animal organs. There are a large number of food animal offal risk of elevated blood lipids.

4, Chinese Center for Disease Control Nutrition and Food Safety eight provinces of the country where a study found that daily intake of rice increased only 40 grams, dumplings 25 grams (2 - 3 dumplings), cooking oil 5 grams of total up, increase the weight of a year about 1 kg, 10 or 20 years down, a healthy body weight in the normal person can become obese.

Therefore, prevention of overweight and control the daily food intake from the start, from eating 'twelve' to start on the other hand, it should also increase the variety of activities to keep the energy consumption of the energy balance.

[Note] Obesity is a 21st century face a huge challenge, likely to be obese people, especially to emphasize control of food intake, not completely full, more support can not eat, the best feeling in the time due to a few mouthfuls put down the chopsticks.

[taboo] to eat does not move actively exercise, consumption of fat is

According to the survey, China's cooking oil consumption per person per day 45 grams, higher than the recommended amount of 20 grams and higher salt intake, an average of 12 grams, is twice the recommended amount. Professor Jiang that, due to excessive fat intake, leading to obesity and obesity-related increased risk of chronic diseases, excessive salt intake and the prevalence of hypertension increased accordingly, so in the new year, from each start a meal, taste to light, and consciously correct the taste of salty, add salt and soy sauce over the bad habits.

[Hint] Cantonese bite is relatively light, but it is worth reminding that some dishes require dipping sauce, this time with particular attention to not eat the salt of the General 20 ml soy sauce contains 3 grams of salt, 10 g salt 1.5 g salt, miso, soy sauce and if the dishes need to use sauce, which should reduce the proportion of the amount of salt. flavors are used to eating people food, cooked dishes can be put in a little vinegar to enhance the fresh flavor dishes to suit the salt food.

[taboo] sugar cooked dishes. mask the salty sweet taste, so inadvertently the greater intake of salt.

6, less eating out, dinner, eating out is not too rich a way of life in modern society, but often eat out of the intake dietary energy, the higher the chance to eat outside, the more body fat, so should try to control the frequency of eating out, try to go home for dinner.

urban working people, pace of life stress during the day and busy work, study , at a family reunion is a good time, so go home for dinner, and dinner often too rich, greasy, which will extend the same digestion time, lead to poor sleep. Studies have shown that regularly eating dinner a lot of high-fat, high protein foods, may increase the risk of coronary heart disease, hypertension and other disease risk.

so dinner must be adequate, with less fat, easily digestible foods. In general, two rice dinner 2, meat one or two, two two vegetables, two fruits and two is enough.

[Hint] meals, eat more vegetables and soy products, meat dishes in moderation, pay attention to meat and vegetables.

[taboo] regular consumption of fried and high fat food, so eating too much fat will.

7, sooner or later a glass of water, more tea diet recommended diet, drink first asics netburners, so the water is every day essential beverage. Professor Jiang said, drink plenty of water should be drinking a few times and take the initiative, do not feel thirsty when drinking water.

the morning after drinking a glass of water fasting, because sleep, hidden out of secretion of sweat and urine, lost a lot of water, even if I thirst after getting up, but the body will still be a water shortage caused by blood viscosity. a glass of water before going to bed, but also conducive to the prevention of increased blood viscosity. beverage variety, where special to recommend regular tea, because tea contains a variety of chemicals on human health beneficial ingredients such as polyphenols, theophylline and other children, often the appropriate tea, can prevent cardiovascular disease and cancer.

[ ],[Some drink only sugar and flavor, nutritional value is not high, too much to drink bad for our health.

8, ring white wine, drink a little wine on holidays, festive occasions and communication, drinking is a kinds of customs, a kind of atmosphere, but experts said the wine is essentially pure energy food, non-nutrients. uncontrolled drinking, cause loss of appetite, reduced food intake, resulting in acute and chronic alcoholism, leading to alcohol fatty liver, but also the development of severe alcoholic liver cirrhosis.

generally speaking, nutritionists do not recommend drinking. If you must drink, try to drink less, it is best to drink low wine, such as wine. like people who drink liquor liquor to choose low as possible. avoid fasting drinking, a certain amount of food intake can reduce the absorption of alcohol; the same time should not be drinking Coke, Sprite and other drinks carbonated beverages, such will accelerate the absorption of alcohol.

[Hint] adult males one day alcohol intake of no more than 25 grams, the equivalent of beer, 750 ml, or wine, 250 ml, or 38 ° of white wine 75 ml, or high spirits 50 ml; adult women one day intake of alcohol does not exceed 15 grams, equivalent to 450 ml of beer, or wine, 150 ml, or 38 ° of white wine 50 ml.

[taboo] fasting drinking, intake of certain the amount of food can reduce the absorption of alcohol; the same time should not be drinking Coke, Sprite and other drinks carbonated beverages, which will accelerate the absorption of alcohol.

9, eat fresh healthy food from a healthy person's life needs nature, about 60 tons of food intake, water and beverages. food place for too long can cause deterioration, may produce toxic and hazardous substances on the human body In addition, food may also contain or mixed with a variety of harmful factors, such as pathogenic microorganisms, parasitic insects and other toxic chemicals.

so, try to cook less, eat less leftovers, leftovers opportunities. In addition, the procurement of food to pay attention to color, smell, shape is abnormal, to determine whether the occurrence of food of spoilage. less to buy smoked, pickled, the color of food coloring added.

[Hint] animal food protein content, prone to corruption, should pay special attention to low-temperature storage of fresh vegetables, if stored in humid and excessive heat is easy to produce nitrite, it should be stored in low temperature environments, such as meat stored at 4 ℃ for only a few days, but less than -10 ℃ to long-term preservation.

[taboo Some smoked foods] and add color food and these foods may contain carcinogens such as benzopyrene, or nitrite, should not eat.

related hot words: food fight with a clever spring to eat dry food diet a slender diet detoxifies


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