[Henan Science Popularization] "Dietary Guidelines" easy to read: Why should we eat regularly and drink enough water?

The "Chinese Resident Dietary Guide (2022)" (hereinafter referred to as the "Guide") proposed eight balancing dietary standards, of which the sixth is "regular meals, drinking water in full amount", which is suitable for the general population.

Code dining is the prerequisite for achieving a balanced diet and reasonable nutrition. Three meals a day, regular quantitative, and diet. It is an important part of a healthy lifestyle. It can not only ensure comprehensive and adequate intake of nutrients, but also benefit health. Unhealthy eating behaviors such as irregular diet, overeating, and unreasonable dieting can affect the health of the body.

Each of us should arrange three meals a day, and do not miss meals regularly, eat breakfast every day, eat regularly, eat moderate diet, do not overeating, do not partial eaters, but die for diet. The energy provided by breakfast should account for 25%to 30%of the total energy of the day, 30%to 40%lunch, and 30 to 35%dinner.

Water is an important substance that constitutes the body's ingredients and plays an important physiological role. Water is the most important part of the human body. It plays an irreplaceable role in maintaining body fluid balance, participating in the body's metabolism, regulating body temperature, and lubricating organs and joints. The intake and excretion of water maintain a dynamic balance. Drinking too much water will affect the body's hydrological state and is not conducive to the health of the body.

The body's needs for water are affected by various factors such as age, gender, physical activity level, dietary structure and environment. Studies have shown that insufficient drinking water will reduce the body's physical activity and cognitive ability, and also increase the risk of urinary system diseases.

Full amount of drinking water is the basic guarantee for the health of the body and helps maintain physical activity and cognitive ability. The "Guide" recommends that under the mild climate, adult men with low physical activity drink 1,700 ml of water per day, and adult women drink 1500 ml of water per day.

Drink water in full, drink a small amount. It is recommended to drink white water or tea, without drinking instead of white water, because too much sugar -containing drink will increase the risk of dental caries and obesity. Drink less or not sugar -containing drinks.

The prerequisite for achieving a balanced diet and reasonable nutrition is to ensure the regular meals. Reasonably arrange the time of three meals a day, the variety and quantity of food are the practice of balanced diet, which can not only ensure comprehensive and sufficient intake of nutrients, but also beneficial to health.

At present, Chinese residents are irregular, and they have a certain percentage of poor nutritional quality of breakfast or breakfast, and they are more common among rural residents.

Irregular meals cause metabolic disorders, increasing the risk of obesity, diabetes and other diseases. The regular meal needs to be quantified for three meals a day, and appropriate adjustments are made according to the time, lifestyle habits, and labor intensity.

Breakfast is the first meal of the day. It is the beginning of a healthy life. You should eat breakfast every day and eat breakfast.

Overlashing, partial eclipse, picky eaters, and over -dieting are unhealthy diet. Overlashing and often eating abroad will increase the risk of overweight obesity. Excessive diet will increase the risk of insufficient nutrition and trace nutrient deficiency.

(Author: Book Xiaoyan Editor: Yang Hua)

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