Good diet and get used to help you eat healthy

Unreasonable dietary structure will bring serious illness burden. The 2018 Global Nutrition Report states that nearly one -fifth of the world's death is related to diet. The main reason is high salt, full grain, fruits, and nuts less intake. And energy imbalance.

How to plan our diet is the most reasonable? How to choose ingredients with high nutritional value and cook healthy and delicious food? Nutrition experts give suggestions.

Selected: Five principles to help you know and choose food

"The human body requires more than 40 nutrients and some other dietary ingredients, which requires us to reasonably match the nutritional value of different foods." Liu Ailing, a researcher at the Institute of Nutrition and Health of the China Centers for Disease Control and Prevention, recommends that at least 12 kinds of grain, fruits and vegetables are intake every day At least 25 kinds of fish and eggs and milk bean nuts.

According to Liu Ailing, the five principles should be mastered:

Choose more fresh and natural foods, buy less deep -processed foods such as pickles, canned fruit, canned meat;

Multi -choice of foods with high nutrients density, such as colorful fresh fruits and vegetables, eggs, lean meat, aquatic products, whole grains, etc.; Fewer "blank energy" foods that can only provide energy and lack other nutrients, such as candy, fried gluten,, fried gluten,, fried gluten,, fried gluten,, fried gluten, and gluten, gluten, and gluten,, fried gluten, and gluten, and gluten, and gluten, and gluten, and gluten. Spicy strips, sugar -containing drinks, etc.;

The preferred local food resources in the season can retain nutrition to the maximum natural maturity period, fresh and better, and can reduce microbial pollution and energy consumption during transportation;

Use nutrition tags to choose pre -packaged foods with low oil, salt, and sugar;

Consider the cost, but the amount of food hoarded, especially the fruits and fruits that are easy to corrupt, to avoid waste. "When buying, we must firmly believe that expensive is not equal to high nutritional value. Very rich."

It should be noted that nuts contain high unsaturated fatty acids and vitamin E and other nutrients, but the fat content is high and should be eaten in moderation. The "Chinese Resident Dietary Guide (2022)" recommends an average of about 10 grams per day, which is equivalent to one and a half of the shell sunflower or 2 to 3 walnuts. Edible original nuts are the first choice.

Will look at: Food Nutrition Tags have doorway

Food nutrition label is an effective channel for "communication" of food and consumers. Since 2013, the "Food Safety Standard Pre -packaging Food Nutrition Labels" is officially implemented in my country. It is required that pre -packaged foods should be mandatory to label energy and protein, fat, carbohydrates, sodium content and their nutrients.

Yang Yuexin, chairman of the Chinese Nutrition Society, said that the implementation of the above national standards has been implemented for nearly 10 years, and many consumers still have only looked at the price, production date and place of production when they buy food, and ignore nutrition labels. But labels can help consumers understand the nutritional characteristics of food, better compare and buy products that are suitable for them.

So, what should I think of the nutrition label when choosing a pre -packaged food?

Fan Yongxiang, deputy director of the National Food Safety Risk Evaluation Center, said that special attention should be paid to the ingredients and nutritional ingredients.

"It is recommended to remember a principle when looking at the ingredient table: According to the standard requirements, the ingredient table should be arranged in the order of decreased amounts. The top in the top of the top must be the main raw material of this product." Fan Yongxiang said.

The nutritional component table writes the specific content of nutrients in each food, and the reference value of the nutrients in which the nutrient content provided in this food accounts for the proportion of the daily nutrients required by the human body.

"For example, a bag of 40 grams of potato chips can provide 13.3 grams of fat, which can provide 22%of the fat I needed that day. This is a warning that my fat intake is high enough after eating this bag of potato chips. Fan Yongxiang explained more controlling oil intake when food. "Fan Yongxiang explained.

In addition, experts remind you to pay attention to the existence of "invisible sodium". In addition to salt, sodium phosphate and sodium ascorbate used in processing foods can all become sodium intake sources. The dietary guide recommends that the average daily salt intake of adults should not exceed 5 grams, and the sodium is converted into about 2000 mg.

Can cook: more whole valley, less oil and salt

"Report on Scientific Research Research (2021)" by Chinese residents' dietary guidelines (2021) shows that the intake of food and grain and bean foods in my country is declining, but it is still the main source of energy; the intake of other grains and miscellaneous beans is lower than that Guidelines Recommended intake.

Chang Cuiqing, deputy director of the Chinese Nutrition Society, said that whole grains contain B vitamins, minerals, dietary fiber and other nutrients, which plays an important role in preventing obesity, diabetes, and cardiovascular disease. The more refined the grains, the more nutrients are lost. Excessive intake of fine rice noodles, white bread, etc. will cause risk of chronic diseases to rise.

"Children who have gastrointestinal functions from snacks and grains are better, it is not easy to gain weight, and more physical fitness. Some 'three highs' patients need to control blood sugar, blood lipids and weight through whole grain." Said Fan Zhihong, associate professor of the Department of Nutrition and Health of China University of Agricultural University, said Essence

The dietary guide proposes that eating more whole valleys, soybeans, vegetables, and cook less salt and oil. How to implement a good diet to the table, so that the deliciousness is not reduced and healthy?

The whole valley miscellaneous beans have retained the seed skin and the texture is tight, and the taste is easy to be stiff. In this regard, Fan Zhihong introduced that he was soaked in refrigerated grains in advance, or added white rice for half an hour before adding white rice, and he could make coarse details, mixed grain rice, and miscellaneous grain porridge. You can also use all wheat flour, miscellaneous grain and white flour to make noodles, add some nuts and dried fruit to enrich the taste.

Eat more vegetables, and you can make less salt.Fan Zhihong suggested that don't pick up in advance of cold dishes, add seasoning before serving to ensure that there is only a layer of salt on the surface; add salt when cooking the cooking, or just pour a small amount of soy sauce, which can make the salty taste in the middle of the dish.It does not affect the taste."Less salt is not to give up seasoning. You can use vinegar, lemon juice, curry powder, cumin crusher, pepper and other spices such as salt. Not only can you season, but also increase the supply of antioxidant substances and trace elements." Fan Zhihong said.(Edit Li Chuang)

- END -