Although I have said it many times, some friends will always ask how to eat every day to ensure nutrition.
Food is the most important thing for the people. In fact, it cannot be repeated or emphasized too much.
Teacher Yu Renwen, a clinical nutrition caterer from the Beijing Military Region General Hospital, has compiled a catchy phrase to let you immediately master the secret of healthy eating.
A spoonful of honey and a glass of water, get up early and drink before moving your mouth.
A spoonful of mature vinegar and three slices of ginger make you delicious at three meals a day.
Two cups of fresh milk and one egg, eat coarse cereals every day.
A piece of kelp, a handful of mushrooms, half a kilo of fresh fruits and a kilo of vegetables.
A handful of wheat germ, a potato and one or two tofu are often told.
One or two fresh fish, one or two meat, preferably a handful of beans.
A spoonful of medlar and half a spoonful of salt and a handful of nuts help prolong life.
Three tablespoons of vegetable oil 2: 2: 1, olive soybean linseed oil.
Ten thousand steps and eight glasses of water, eat dynamic balance without regret!
Let’s explain it sentence by sentence.
A spoonful of honey and a glass of water, get up early and drink before moving your mouth.
When sleeping, through breathing, perspiration and other processes, will consume water. Drinking water in the morning can reduce blood viscosity and increase circulating blood volume, no more than 200 milliliters at a time, and the digestion and absorption of breakfast will not affect what. Ordinary plain boiled water is actually fine.
You can also add a spoonful of honey to the water, which will help the brain replenish energy and make the body enter the state as soon as possible. However, it is better for diabetics to use a cup of warm boiled water instead.
Because the salt intake of Chinese people has exceeded the standard, it is not recommended to drink light salt water, but it is possible to rinse your mouth.
A spoonful of mature vinegar and three slices of ginger make you delicious at three meals a day.
In summer, appetite is sometimes poor. Spicy condiments such as ginger can stimulate appetite and contain protein digestive enzymes, which are conducive to digestion and absorption of food. At the same time, it also helps to inhibit the growth of bacteria. It is a good seasoning, and friends who do not hate its taste can use it more.
Similarly, vinegar also has the effect of stimulating appetite and digestion, and can also reduce fat to a certain extent. However, friends with gastric ulcer are not suitable for eating like this.
In addition, for middle-aged and elderly friends, eating until seven points full, paying attention to meat and vegetable collocation, balanced nutrition, is beneficial to health.
Two cups of fresh milk and one egg, eat coarse cereals and rice every day.
Drinking a cup of fresh milk in the morning and before going to bed can supplement high-quality protein and calcium.
Eating an egg every day can bring lecithin, vitamins, iron, calcium, potassium and other minerals your body needs.
Coarse cereals are rich in nutrition and are recommended to replace some refined rice flour every day.
A handful of wheat germ, a potato and a couple of tofu are often told
For breakfast, a handful of wheat germ can be used with milk or soybean milk. Wheat germ contains vitamin E and minerals such as magnesium and selenium.
The [piece of potato] mentioned here refers to about 150g of potatoes, such as sweet potatoes and purple potatoes. They are rich in dietary fiber, which can promote digestion and prevent constipation.
One or two tofu is recommended to add bean products to the daily diet, which are rich in high-quality protein, various trace elements and soybean isoflavones.
A kelp, a handful of mushrooms, half a kilo of fresh fruits and a kilo of vegetables
Kelp can be eaten every day in a palm-sized piece, which is rich in dietary fiber and colloid.
Mushrooms have no specific requirements for varieties. They are high protein and low fat foods and are rich in essential amino acids and other nutrients.
Fruits and vegetables help prevent many diseases, and it is best to eat enough every day.
One or two fresh fish, one or two meat, and a handful of beans is best added.
In this match, if you choose to give priority to aquatic products, you can also adjust the proportion of fish and meat in an appropriate amount, and you can eat 80 grams of fish and 50 grams of meat a day.
A handful of beans refers to starch miscellaneous beans, such as red beans, which are rich in dietary fiber and antioxidants.
One spoonful of medlar and half a spoonful of salt and a handful of nuts help prolong life.
Lycium barbarum is rich in dietary fiber, vitamin A, iron, selenium, and more protein, calcium, zinc, potassium and so on. You can eat a little every day, of course, because the amount of intake is really limited, don’t expect too much to have what effect. Just take it as a snack that tastes good or soaks in water to drink.
Half a spoonful of salt refers to the daily salt intake per capita, which is about 5 ~ 6g.
A handful of nuts, about 25-35g in amount, excluding the shell. They can provide essential fatty acids, proteins, B vitamins and dietary fiber.
Three tablespoons of vegetable oil 2: 2: 1, olive soybean linseed oil
Three tablespoons of vegetarian oil are about 25g ~ 30g. It is best to eat all kinds of oils together.
For example, olive oil rich in oleic acid oil, soybean oil rich in linoleic acid oil and linseed oil rich in linolenic acid oil are matched at a ratio of 2: 2: 1.
Ten thousand steps and eight glasses of water, eat dynamic balance without regret
In addition to paying attention to diet, a certain amount of exercise is also essential to health.
In addition, it is also very important to supplement sufficient water. You should drink 1.5-2 liters of water every day. Gout patients need to drink more water.
The secret of a healthy diet is as simple as that. Is it catchy and easy to remember?
May everyone eat delicious, nutritious and healthy food and share it with more people.