Health guide to spring and summer: Ten major dietary recommendation in 2011

Health guide to spring and summer: Ten major dietary recommendation in 2011
Health guide to spring and summer: Ten major dietary recommendation in 2011
British food Bureau of Standards releases ten major dietary recommendation at the end of last year, helps people to train the healthy eating habit, strong physique during the new year! First, go on a diet appropriately To a lot of people, it is the first step taken to the health to make weight. This is because the fat initiates the health problem like heart disease and diabetes easily. However, one point that must arouse attention is, must hold this appropriate principle while going on a diet. A lot persons who reduce weight because want to produce the weight-reducing result within shortest time, and control the eating amount and absorb the kind of the food strictly, this is all unhealthy methods of going on a diet. Because this has not only deprived the fun eaten,but also meanwhile, it is apt to cause the shortage of the essential nutrient of human body. The correct method is to change the bad eating habit, reduce the total amount of absorption of the food step by step. Eat more starch food, for instance steamed bun, bread, noodles, potato,etc., will eat the food with the whole wheat composition as much as possible; Eat little fatty food, such as ham, cake, cream,etc.; Eat more fruit vegetables, because they not only the fat content is low, still can increase the full belly sense, reduce the hungry feeling; Try hard to choose the defatted milk or low lipoprotein yoghurt while drinking the milk; Don't eat peels while eating the meat, because Pirie's fat content is much more than in meat. Certainly, one of the most important points should notice that strengthens the body to do exercises. Second, strengthen and do exercises Physical training is a very important part in healthy habits and customs, help us to make weight too, the best route to keep perfect stature. Might as well everybody recall, how many people make the plan of well building up body for oneself during the beginning of the year? How many people can insist on implementing one's own plan of building up body? How much time is there to spend on the sofa every day? So, change exercise into a part of life and it is the view which a lot of people need to change at present to regard building up body as a kind of life and enjoy. No matter swim, take a walk, or participate in the health club by bike, are all very good exercising ways, the form tempered is unimportant, are valued for insisting on. Third, eat little fat We do not propose not eating the fat at all, because the good health and fitness is due to the fat, however, the fat kind that we take in must be controlled. l.The saturated fat will increase the content of cholesterol of blood, increase the risk of suffering from heart disease. The biscuit, cake, meat pie, ham, cream, cheese and food which contains lard, coconut oil or palm oil contain a large amount of saturated fat. 2.Hydrogenate the fat, called hydrogenating the vegetable oil too, it is mainly used in the making course of some biscuit, cake, margarine,etc.. Contain the food which hydrogenates the vegetable oil (will be indicated in the food batching table) The ones that usually contain a large amount of, against the type fat. Will increase the content of blood cholesterol too against the type fat, increase the risk of suffering from coronary heart disease and heart disease. Some results of study reveal, greater than the harmful effects to the health of saturated fat against the type fat. So, we must be by not containing the food of the saturated fat to substitute and contain the food which hydrogenate vegetable oil and saturated fat. Because not the saturated fat can help the human body to reduce the cholesterol content. Fish, avocado, nut, sunflower seed, rape seed and contain a large amount of saturated fat in the olive oil. Certainly, saturated fat take much well, we need, reduce the intersection of absorption and total amount of fat also, could reduce the absorption of energy only in this way, will not cause fat emergence. The best method is to see labels while buying the food carefully, that contain 20 grams of fat is the fatty food in every 100 grams food, contain belonging to the low fat food of fat of under 3 or 3 grams of. That contain more than 5 grams of saturated fat is the food with rich saturated fat in every 100 grams food, that contained even lower saturated fat of 1.5 grams is the food with low saturated fat. Fourth, eat few candies The absorption which reduces the sugar is a very difficult thing for a lot of people, contain candy in the much food, such as fruit and vegetables, fruit candy that contain natural to store in in the vegetables, do not need to avoid eating sedulously. However, food containing candy and beverage, such as biscuit, jam, soda,etc., contain a large amount of artificial interpolation sugar, the absorption of this kind of food must be limited. Contain the few nutrient component in the soda, among them the sugar added manually is apt to cause dental caries, increase the full belly sense of the human body, influence is eaten normally, easy to cause and malnutritive to drink for a long time. Reduce sugar method of intaking amount very simple, used to in the intersection of hot drink and Sino-Canada people of sugar, may reduce and set candy quantity free gradually, until can not add the sugar at all; Used to wiping the person of the jam on the bread, can replace with banana slicing, peanut butter or low lipoprotein cheese. In addition, should pay attention to observing labels while buying the food, the batching composition of the food usually decreases progressively and arranges more or less according to the content, so if the sugar is arranged in the front, the ones that show this kind of food are higher in candy amount content. The fifth, eat more fruit vegetables As everyone knows, we need to take in a large number of fruits and vegetables every day, it can offer a large number of vitamin and mineral essential for human body, the fruit vegetables should account for more than 1/3 of the intaking amount of food of every day, but most persons can not make this. The expert advises us to eat fruit vegetables of more than 400 grams at least every day, no matter choose that kind of formal fruits and vegetables, for example fresh fruits and vegetables, refrigerating fruits and vegetables, dry fruits and vegetables, fruits and vegetables juice, or fruits and vegetables tin is all all right, but must guard against regarding potato as one kind of the vegetables, because it is the starch food. A lot of people may have such doubt at this moment, how do I know whether the vegetables fruit eaten by oneself is the capacity? An apple, banana, pear, orange, two plums, half a shaddock, a slice of melon or pineapple, and other equal the intersection of fruit and weight of size in 80 gram about probably. In addition, there is fruit juice of 150 ml, a handful of grapes, cherries, or eat a salad. If you relatively pay attention to supplementing the vegetables in dinner, can basically guarantee the intaking amount about 160 grams, increase, go with rice or bread fruit by some in right amount, can reach, take in by 400 grams of fruits and vegetables easy. The expert proposes, be in breakfast, a handful of dry fruit is put in the porridge, or eat half a cluster of grapes or an apple, also can drink a cup of fruit juice; At lunch, eat a salad or a banana sandwich; At the dinner, want, eat some more vegetables, take, take more than two types of vegetables at the same time at least take fish, chicken, pork especially. Can want an apple too in addition, while reading, watching TV or surfing the Net to browse through, not only has added the temperament and interest also increased nutrition. The sixth, eat more fish White fish (such as codfish of black line, plaice, big flounder )With the oily fish (such as the sardine, salmon, trout and mackerel) Can all offer high-quality albumens, vitamins for human body? Ache in the item Da's gold-plating province W of Xi's health Medicine Ke of Chen the intersection of moth and wild duck bone miscellaneous the intersection of Hong and badger carry fan glue bag of R �� bus �� of Fu horizontal inscribed board chaff Huan �� Zheng intimidate Pi to be distant to warn the intersection of �� and the intersection of trade and the intersection of Guangdong and sauce revolve �� of Hong Guo torrs of timid to ask miscellaneous Hong fish hawk -Polyunsaturated fatty acid, this kind of fatty acid contributes to preventing coronary heart disease one. However, shark and arrow fish are not fit for what children and pregnant woman are eaten, other adults don't eat for over one time either every week. There is not prominent difference between canned Central European rice gal 3 of oily fish - polyunsaturated fatty acid content and fresh fish such as the salmon, sardine, mackerel and trout, and tuna getting different, though tuna fine the intersection of Europe and rice gal 3 - the intersection of polyunsaturated fatty acid and source very, process tin into, among them the intersection of Europe and rice gal 3 - the intersection of polyunsaturated fatty acid and content will be obviously reduced. The seventh, eat little salt In the daily diet, it is very essential to control the intaking amount of the salt. As everyone knows, because the composition of the salt is sodium chloride, among them contain sodium ion, it will cause hypertension that excessive to take in sodium. Though does not add the salt and can reduce the absorption of some salt in the diet voluntarily, but 3/4 of the salt is actually attached in food in the diet, so, we should read the food label while buying food conscientiously too. Best method to compare many kinds of the intersection of salt and content of food in order to buy the intersection of salt content and lowest food. The salt content is in 1.5 grams / more than of 100 grams of food, it is the food with rich salt, the content is under 0.3 grams / 100 grams of food, it is the food with low salt. In addition, should try hard to eat little Baconian, cheese, pickles and these kinds of food containing high percentage of salt of smoked fish. The eighth, must have breakfast This is a very valuable suggestion, because a nutritious breakfast can offer energy, vitamin and mineral needed for one day, leave plentiful energy on us to meet the hard working of a whole day. A lot of people thought that having breakfast contributes to reducing weight, it was in fact very wrong. Not only can't play a role in reducing weight if not having breakfast, because the basic nutrient can not get prompt supplement at the same time, will cause bad influence on the health. A large amount of research prove, just the opposite, insist on, have breakfast, contribute to, keep fit weight. Certainly, it is very key too that the healthy breakfast selects suitable materials. Starch food (such as the bread) Can offer the energy essential for human body, especially whole-wheat bread, contain abundant meal fiber and nutrient. However, contain a large number of fat, candy, salt,etc. at some grain breakfast, should not eat in breakfast. In addition, the milk should try hard to choose the diet defatted milk or low lipoprotein yoghurt too. The ninth, pay attention to supplementing vitamins If can take in sufficient vitamin through the daily diet, it is unnecessary to take vitamin bubbles to make room slice, and the nutrient component absorbed in the daily diet can't be got while making room chips from bubbles. We should eat fruit vegetables of more than 400 grams at least every day. Discover fruit the reason why vegetables favorable to the health, not merely because various vitamins and minerals that they contain rich amount of, because various vitamins and minerals can produce a large number of compounds of beneficial health even more. So, it is to take vitamin bubbles and make room one slice of incomparable ones from the nutrition that is obtained in the fruit vegetables. In addition, will also run counter to desire to take in some nutrient components excessively, unfavorable to the health, such as vitamin A, vitamin B6 and vitamin C. Pregnant woman and apt the elderly to suffer from osteoporosis to take pork liver to should not take, contain, make room slice and fish oil by a large number of bubble of vitamin A every week. Certainly, some special crowds must strengthen the supplement of the particular nutrient too, if the anaemia patient needs to mend irons in right amount, it needs 400 micrograms of supplementary folic acid every day to prepare to pregnant women, until it is been pregnant for 12 weeks. In addition, the pregnant woman will supplement 10 micrograms of vitamin D every day. The tenth, working clan take the lunch by oneself A lot of working clan are because of having to work a busy schedule, often go to eat the foreign fast food which save time at the lunch. Not only costly to in fact eat the foreign fast food, but also unhealthy. Energy and fat content of most foreign fast food are very high, the fibrous content of meal is very low, meanwhile, mineral content such as calcium, iron, zinc are very low too. With fast food of a McDonald (Hamburg, French fries, apple pie and milk shake) It is the example, the energy that it offers is 1185 kilocalorie to 1466 kilocalorie, among them, the energy that the fat offers accounts for 40% to 59% of total energy. And the content of its vitamin A and vitamin C is fewer than 10% of the meal proposed standard, the content of vitamin B1, B2 is lower than 20% of the meal proposed standard, and the content of calcium, iron is lower than 20% of the meal proposed standard in the foreign fast food of overwhelming majority. So, why not consider taking the lunch? , hygiene that not only save money like this, but also the food that the lunch is eaten can be determined by the fact that one's own, the intaking amount of the candy, salt, fat can get effective control too, is favorable to the health. Certainly, it brings a little more fruit or salad to be finer.


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