Chinese people have their own care recipes

When it comes to protecting the diet, the first thing people think of are the foreign models such as the Mediterranean diet, DASH). At present, Professor Wu Yangfeng, the executive deputy director of the Institute of Clinical Research of Peking University, tells us with the latest research results: Chinese people have their own recipes. In the study, 265 patients with hypertensive patients consumed the "China Healthy Diet" for 4 consecutive weeks, and the systolic and diastolic blood pressure dropped by 10 mm Hg and 3.8 mm Hg. The results were published in the Journal of the American Heart Association on July 11, providing new solutions and confidence for Chinese hypertension patients to control blood pressure through diet.

Western care diet is not suitable for Chinese residents

Wuyangfeng told the reporter of Life Times: "The dietary plan is effective for the broad -minded cardiovascular and cerebrovascular diseases." Cardiovascular and cerebrovascular disease refers to the heart caused by hyperlipidemia, blood viscosity, atherosclerosis, hypertension, etc. The ischemia or hemorrhagic diseases of the brain and systemic tissues are characterized by high prevalence, high residual rate, high mortality, and seriously threatened human beings, especially the health of people over 50 years old. The "2019 Global Disease burden research" released by "Liu Ye Dao" in October 2020 shows that the top three of the 369 diseases and damage are the top 3 ischemia, diabetes, and strokes. The category. "China Cardiovascular Health and Disease Report 2020" shows that in the past ten years, the prevalence and mortality rate of cardiovascular and cerebrovascular diseases in my country have continued to rise, which is the first cause of death, with a number of patients with a number of patients with a number of 330 million patients.

Cardiovascular and cerebrovascular diseases are typical lifestyles. Many relevant guidelines mentioned that a healthy lifestyle can prevent 80%of cardiovascular disease. In several lifestyles, diet is often ranked first. To keep weight, you must first "hold your mouth". The culprit of hypertension, hyperlipidemia, and hyperglycemia is also the "fat" and "sugar" in the diet. Among the risk factors related to the death of coronary heart disease, unhealthy diet ranked first (69.2%). Faced with the harm of unhealthy diet to health, European and American countries began to develop healthy diet as early as the 1990s, and the diet of the United States and the Mediterranean diet in Europe were the most recognized.

Eat more fruits, vegetables, whole grains, lean protein and low -fat dairy products rich in potassium, calcium, protein and fiber foods. It originated from a large hypertension prevention plan in 1997 -DASH test. Compared with the control diet (standard American diet) group, the average blood pressure of DASH subjects dropped from 146/85 mm Hg to 134/82 mm Hg.

The Mediterranean diet is named for its dietary habits of the Mediterranean coast. It is mainly based on vegetables and fruits, fish, grains, beans and olive oil. UNESCO included the Mediterranean diet in 2010 in the intangible cultural heritage jointly owned by Spain, Greece, Italy and Morocco. Many studies have shown that the Mediterranean diet can not only significantly reduce heart disease and stroke risks, help reverse cardiovascular and cerebrovascular diseases, but also help alleviate dementia.

Wuyangfeng said that the Western health diet model is not entirely applicable to our residents. The population of our country exceeds 1/5 of the world's population. We need to have our own heart protection diet. On the one hand, there are differences in the demand for energy and nutrition in Chinese and Western populations, and the characteristics of cardiovascular disease are also different. The dietary diet should naturally be different; on the other hand, the difference in Chinese and Western eating habits is huge, and the dietary habits of the West will be copied stiffly. Bringing diet problems to our residents.

Take care of traditional flavors and nutritional health

Eating is a complicated thing. Energy, nutrition, and cooking methods are very important, and it is necessary to take care of the taste. Wuyangfeng said: "Eating less can also reduce blood pressure and blood sugar, but at the same time may bring malnutrition; control the energy and also have nutrition, but the food is not delicious and not popular." Therefore The heart diet scheme must be scientifically matched and cooked. While controlling energy, it is necessary to ensure nutrition, and food can be exposed, produced, and liked to eat.

Starting from this principle, considering the catering style of different regions in my country, the Wuyangfeng team has launched a total of 4 kinds of dietary solutions for Lu cuisine, Huaiyang cuisine, Cantonese cuisine, and Sichuan cuisine. The development of professional chefs is involved in the whole process. The menu is designed within 2 weeks that the menu is not repeated, and the health goals have been achieved without harming food flavor and ensuring the taste of dishes. Specifically, they have improved traditional dishes from the following aspects.

Reduce potassium and add potassium and season with condiments. There is a strong correlation between high sodium intake and hypertension, which will further induce cardiovascular and cerebrovascular diseases. After the team had previously replaced sodium salt with potassium hydraulse salt, the subject's stroke risk was reduced by 14%, the risk of cardiovascular disease decreased by 13%, and the risk of death was reduced by 12%. In this dietary plan, the team limited the amount of salt, replaced sodium salt with potassium salt. The sodium content was reduced from 6000 mg per day to 3000 mg, and the average potassium content increased by 1753 mg. To ensure the flavor, the chef uses plant spices such as peppercorns, fennel, pepper, etc.

Reduce cooking oil and change cooking methods. High -fat, trans fats, etc. will increase the risk of cardiovascular and cerebrovascular diseases. The "Dietary Guide of Chinese Residents (2021)" pointed out that the intake of oil intake of cooked in Chinese residents is still higher, especially in rural areas. The dietary plan reduces the amount of fat by 5%to 8%by changing the cooking method and the type of food. For example, steaming instead of fried, dairy products use low -fat or 0 -fat products. Adjust ingredients and increase protein, dietary fiber, high -quality carbohydrates, etc. Studies have shown that eating more high -quality protein, especially plant proteins and certain animal proteins (eggs, fish, etc.) to prevent heart disease. In addition, dietary fiber can enhance stomach peristalsis and have a preventive effect on metabolic syndrome. By increasing lean meat, fish, beans and milk, reducing red meat, etc., increase the energy supply of protein by 3.5%to 5.5%, and the fat energy supply is reduced by 11%. Input increased from 11 grams/day to 30 grams/day, and an average increase in magnesium intake increased by 194 mg; increased dairy products, increased calcium intake by 413 mg on average; increased high -quality carbohydrates such as whole grains, and limited monosaccharides intake , Increase the energy supply of carbohydrates by 8%. In the specific operation, Wuyangfeng introduced that taking Lu cuisine as an example, they replaced the white noodle steamed buns in the staple food with corn noodle steamed buns, and the flower rolls were replaced with vegetable flowers rolls. Porridge; in the dishes, they replaced the seaweed and radish soup with radish tofu soup, and the bean sprouts were mixed with nut bean sprouts; bananas and yogurt were added to the snacks.

Let a healthy diet enter millions of households

Fan Zhihong, a professor at the School of Food Science and Nutritional Engineering, China Agricultural University, said: "People with high blood pressure and diabetes, such as various basic diseases, if they usually eat unhealthy, can completely adjust their diet to relieve blood pressure and reduce the risk of chronic diseases. . "According to Professor Wu's research plan, do the following points in daily life, and you can eat a heart care diet.

Each salt can be quantified and reduced. There are salt spoons, salt tanks, etc. at home, and quantify daily salt intake. Generally, a plate of dishes and a spoon (2 grams) salt can be used; Try to eat light food as much as possible and inform the store "add less salt".

Eat enough fruits and vegetables to make "colorful" staple food. Insufficient dietary fiber intake of Chinese people lies in insufficient intake of whole grains and miscellaneous grains, and low intake of vegetables and fruits. It is recommended to mix some buckwheat, red beans, etc. in staple foods such as rice and white noodles, or replace some staple foods with potato and corn; ensure at least 1 catty of vegetables and half a catty of fruits per day. , Rapeseed, Celery, Artemisia, purple cabbage, perilla, etc. Fruits can prefer low sugar varieties, such as cherry, virgin fruit, grapefruit, apples, etc.

Restricting red meat intake, egg milk must be sufficient. The dietary plan requires the increase in the proportion of high -quality protein in the diet and reduce the proportion of fat. Specifically, one must be intake of white meat such as fish, chicken, and reducing red meat such as beef. Choose low -fat or skimmed milk; three to eat enough soy products, soy milk, tofu, and dried tofu are all good choices.

"Professor Wu's research also reminds us that in order to achieve the health of the people, we should further promote the development of healthy catering in China." Fan Zhihong said that the problems often encountered by ordinary people to cook is to control various nutritional elements, but the flavor is lacking. This pointed out the development direction to the future catering industry -to refine, healthy, customized, and nutritious development. The catering industry can be divided into two categories: gourmet catering and healthy catering. Healthy catering is from all aspects of ingredients, cooking methods, and seasoning to make diet with health, and nutritionists give nutritional mixes that meet different body conditions. (Niu Lao)

Source: Life Times Editor: Baoyang

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