"Rough tea light rice" is not what you think

The original title: "Rough tea light rice" is not what you think
Huang Tingjian, a writer of the Northern Song Dynasty, wrote in the "Four-Hugh Guide Poem Order": "Rough tea light rice is full of rest, make up for the cold and warm is rest." "The reference to "coarse tea light rice" is intended to describe a simple diet, simple life.
, we often hear the word "coarse tea and light rice". Especially in the coming Spring Festival, family, friends party increased, the elderly at home to "rough tea light rice" and health-related, so often advise young people to eat more vegetarian. But here to make a distinction, healthy "coarse tea light rice" is not the main food only eat coarse grains, do not eat meat or completely vegetarian.
1.“ Light rice "is really a vegetarian match
literally, the so-called "rough" refers to rough, simple. In China's tea culture, "coarse tea" refers to the older tea, bitter taste, but contains more tea polyphenols, tea polysaccharin and other substances, there are anti-aging, blood lipids, blood sugar regulation and other effects. From a health point of view, the right amount of coarse tea is good for the body and more suitable for the elderly to drink. "Light rice" is because in ancient times salt is relatively scarce, poor people often no salt under the dishes, so called light rice.
many people today liken "light rice" to coarse grains and vegetarian food, which is not comprehensive. "Light rice" should include both rich cereals and vegetables, but also low-fat chicken, duck, fish and shrimp, lean beef, lamb and so on. Therefore, the correct understanding of "coarse tea light rice" is plant-based food, pay attention to coarse grain matching, and supplemented by a variety of animal food balanced diet. Eating habits should be light, less oil and less salt, and drink tea in moderation.
some people have questions, many old people are also a "meat eater" when they are young, why do they prefer to eat meat in old age and prefer vegetarian food or porridge instead? This is related to the gradual decline of physical function in older people to varying degrees. For example, tooth defects, digestive secretion and gastrointestinal peristaltic weakening, decreased heart and brain function, visual, olfactory, taste and other sensory retardation, muscle atrophy and so on. These factors affect the ability of older people to ingest, digest and absorb food, so they are prone to decreased appetite and early satiety.
young people's metabolism is in a period of exuberance, physical and mental activity is higher than that of the elderly, the demand for energy, protein and other nutrients is much higher than that of the elderly. But the modern society more pursuit of thin for the United States, some stars also promote a vegetarian diet, attracted a lot of young people with the style of vegetarian. We believe that getting a young person who had a normal diet to suddenly change their eating habits and switch to a vegetarian diet could have adverse health effects.
2. Long-term vegetarian food is a partial
we all know that the main source of daily energy for the human body is carbohydrates, protein and fat. The main sources of carbohydrates are staple foods, vegetables and fruits. The main sources of protein and fat are milk, meat, eggs and soy products, where meat, especially red meat, provides a wealth of high-quality animal protein, fat-soluble vitamins, iron and B vitamins.
, people who choose vegetarian food should take it seriously and design their diet. If the dietary structure is unreasonable, on the one hand, it will reduce the intake of protein, can lead to malnutrition for a long time, low immunity. Vegetarians' main source of protein is soy products, soy protein is a high-quality plant protein, vegetarians should increase the intake of soy products in moderation. On the other hand, long-term vegetarianing increases the risk of iron deficiency anemia. The source of iron is divided into animal food and plant food, animal food iron mainly comes from animal blood, red meat and liver, is very good absorption, and plant food iron absorption rate is very low. Because the long-term vegetarian population may have pale, waxy yellow, fatigue, dizziness, hair loss, nail breakage and other anemia signs, should be regularly detected hemochrome and other indicators, if diagnosed as iron deficiency anemia, but also need a moderate amount of iron supplements. Nutritional preparations may be appropriate when a long-term vegetarian diet leads to a lack of certain minerals, but reference should be made to the recommended daily intake (RNI) and appropriate intake (AI) of the Chinese Academy of Nutrition, and not to exceed the maximum tonable intake (UI).
, the main source of cholesterol is animal food, which is the basic raw material for the production of sex hormones. As a result, long-term vegetarian eating can also affect fertility.
, we believe that vegetarian food is also a partial food, long-term partial food caused by the lack of any kind of nutrients will cause harm to human health. It is not just young people, the elderly are also better off not only vegetarian, because they are more prone to malnutrition, anemia, osteoporosis, weight abnormalities and muscle decay, increasing the risk of chronic diseases. In the long-term young children and adolescents, if the proportion of long-term intake of vegetarian food is too large, protein and fat intake is insufficient, will increase malnutrition, anemia, low immunity, and even stunted growth, mental backwardness and other risks.
3. Dinner can be eaten less must not eat
there are still many people advocate not to eat dinner, which is definitely not worth emulating. Dinner can be eaten less, but can not but eat, especially in the elderly with blood sugar problems, do not eat dinner will increase the risk of low blood sugar at night.
Dinner can not be without scruples, it is recommended to eat a small number of staple foods, such as porridge, rice, noodles and other light, easy to digest food-based, and then the appropriate amount of choice to mix, steam, cook and other ways to cook vegetables, difficult to digest meat as little as possible to eat.
, shouldn't you eat it at night? Many studies have shown that after 10 p.m., the body's organs gradually enter the rest period, gastrointestinal function is reduced. At this time, eating too much food is easy to increase the gastrointestinal burden, the body's blood lipids, cholesterol will suddenly increase the situation, in the long run may lead to the secretion of insulin β cell function decline or even decline, thereby increasing obesity and gastrointestinal diseases, hyperlipidemia, diabetes risk. At the same time, eating late at night will make the stomach, intestines, liver, bile, pancreas and other digestive organs nervous work, and the information transmitted to the brain, causing brain activity, affecting sleep and even induce insomnia.
addition, the body's calcium peak is generally carried out within four or five hours after meals, eat too much or too late in the evening, calcium peak will be delayed to sleep time. At this time, more calcium-containing urine for a long time stay in the bladder, ureter, can not be discharged in time, so that the calcium in the urine is increasing, over time easy to form urinary system stones.
, the current "coarse tea light rice" and the resource-poor era of "coarse tea light rice" is not the same. In short, a healthy "coarse tea light rice", the core of which is to achieve nutritional balance, reasonable distribution of each meal intake, as well as moderate amount of exercise.
(Beijing Xuanwu Hospital Nutrition Department Dietetics)
Tips
Daily dietary intake standards for residents
"2016 edition of the Chinese Dietary Guidelines" recommended that people's daily diet should include cereals and potatoes, fruits and vegetables, livestock, fish eggs, soybean nuts and other foods. Each type of food should be ingested quantitatively, including cereals 250 g to 400 g/day, vegetables 300 g to 500 g/day, fruit 200 g to 350 g/day, livestock meat or aquatic products 40 g to 75 g/day, eggs 40 g/day, milk and its products 300 g/day, soy and nuts 25 g to 35 g/day. In addition, salt is ingested < 6 grams per day and cooking oil is 25 grams to 30 grams per day.