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Author: Zhong Kai goes on a crazy diet and works hard.
Many people abuse themselves in order to maintain a healthy weight and body.
Even eating a piece of fat or drinking a sweet drink will bring a deep sense of guilt
.
Many people abuse themselves in order to maintain a healthy weight and body.
Even eating a piece of fat or drinking a sweet drink will bring a deep sense of guilt
.
However, this way of life sacrifices a lot of fun and is therefore unsustainable.
Most people will slowly give up for various reasons
.
Most people will slowly give up for various reasons
.
Preventive Medicine Society: Eat 12 kinds of food every day, how to eat it?
Recently, the Health Communication Branch of the Chinese Preventive Medicine Association put forward a slogan that sounds more attractive: "Enjoy" a healthy life, and don't "uncomfortable" a healthy life
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Of course, health is often the result of self-discipline.
"Happiness" does not mean that people indulge themselves, but to find a balance between enjoyment and self-discipline based on smart choices
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"Happiness" does not mean that people indulge themselves, but to find a balance between enjoyment and self-discipline based on smart choices
.
To this end, the Health Communication Branch also gave some relatively easy-to-operate dietary recommendations
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Preventive Medicine Society: Eat 12 kinds of food every day, how to eat it?
【diversification】
The "Dietary Guidelines for Chinese Residents" recommends a "balanced diet and variety", but how many kinds of foods are considered "variety"?
The recommendations given by the Health Communication Branch are "12" and "25", which means to eat at least 12 types of foods a day and at least 25 types a week
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You may wonder, can I eat so many kinds? In fact, it is not difficult
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Preventive Medicine Society: Eat 12 kinds of food every day, how to eat it?
For example, eat a kind of pasta for breakfast, add an egg, a glass of milk or yogurt
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Eat rice for lunch and dinner, add at least one kind of miscellaneous grains
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The dishes for the two meals include one kind of beans or soy products; two kinds of meat, one of which is red meat and one of white meat; and two kinds of vegetables, of which at least one green leafy vegetable
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For snacks, choose a fruit and a handful of nuts
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Even with this relatively simple way of eating, there are already 12 kinds of food.
If it is a conference buffet, it is easy to eat 20 kinds of food for a meal
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If it is a conference buffet, it is easy to eat 20 kinds of food for a meal
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What needs to be reminded is that the prerequisite for variety is "total control".
If the food intake is too large, the benefits of rich variety will be lost
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If the food intake is too large, the benefits of rich variety will be lost
.
Conversely, if the total amount is fixed and so many food varieties are eaten, your diet is probably not bad
.
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Preventive Medicine Society: Eat 12 kinds of food every day, how to eat it?
【Three Minus】
Salt reduction, sugar reduction, and oil reduction are called "three reductions", which are now more popular dietary recommendations
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If you are eating at home, these three are relatively easy to control
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If you choose to eat in a restaurant or buy pre-packaged food in a supermarket, it is relatively difficult
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If you eat in a restaurant, it usually includes social experience with friends and family, so there is no need to over-require less oil, less salt, and balanced nutrition
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However, it is good to properly control the amount of high-oil, high-salt dishes, and match some relatively light dishes, so that it will be more comfortable to eat
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For example, dry pot baby cabbage has more oil and salt, while soup baby cabbage is generally lighter
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The fried food is crispy and delicious, and can be served with a dish with less oil such as cucumber, vinegar stings, and egg custard
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Sugary drinks can be drunk, but one or two cups should be replaced with white water or tea
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Preventive Medicine Society: Eat 12 kinds of food every day, how to eat it?
If you buy food in the supermarket, you need to learn to read the ingredient list and nutrition label, which can help you choose food wisely
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For example, those with sugar and oil at the top of the ingredient list generally provide higher energy, so don't eat more, while foods and beverages marked with low or no sugar provide relatively less energy
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Sometimes companies hide sugar and oil in multiple ingredients through formula design.
At this time, you need to carefully look at the "NRV" corresponding to the "energy" in the nutrition label, and choose a relatively small value
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At this time, you need to carefully look at the "NRV" corresponding to the "energy" in the nutrition label, and choose a relatively small value
.
Preventive Medicine Society: Eat 12 kinds of food every day, how to eat it?
【Small Package】
The "NRV" on the nutrition label indicates the ratio of the nutrition and energy provided in the food to the daily requirement, which can be calculated as "per 100 grams" or "per serving"
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High-oil, high-salt, and high-sugar foods will be disguised with "per serving" data.
For example, a potato chip is a typical high-oil, high-salt food, but its nutrition label is calculated on the basis of "per serving".
A big bag of potato chips is 4 servings
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For example, a potato chip is a typical high-oil, high-salt food, but its nutrition label is calculated on the basis of "per serving".
A big bag of potato chips is 4 servings
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For those high-oil, high-salt, high-sugar foods and beverages, it is recommended that you choose small packages, so that you can enjoy the deliciousness and keep your intake low
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Or you can share a package with your relatives and friends so that everyone can eat deliciously without eating too much
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Of course, the premise of all this is still to control the total amount
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For example, many snacks are designed to have multiple small packages in a large package, but if you eat them one after another, the health advantages of small packages will be lost
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Preventive Medicine Society: Eat 12 kinds of food every day, how to eat it?
The above dietary recommendations are only a small part of the "Enjoy Life".
The Health Communication Branch advocates a healthy life>
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The Health Communication Branch advocates a healthy life>
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