Do you really eat it?Five essences teach you how to eat correctly

People use food as the sky. Eating healthy can prevent diseases and reduce the occurrence of chronic diseases; maintain good immunity and resist the invasion of the disease; maintain the metabolism and nutrition of cellular tissues, and delay cell aging; even when you are sick, you can promote your disease to recover as soon as possible. Lou Huiling, chief physician of the senior medical department of Guangzhou First People's Hospital, introduced that self -diet management is the primary and best way of health care. The "Chinese Resident Dietary Guide (2022)" is also known as the Chinese meal guide. It is updated again after 6 years, which fully reflects the significance of healthy eating. Among them, the essence of these points must be mastered:

1. Will eat six major nutrients

Protein, carbohydrates, fat, vitamins, trace elements, minerals and water plus cellulose are the six major nutrients necessary for our body metabolism. It is indispensable, so we must pay attention to diversification of food while eating. , Fish, poultry, lean meat), carbohydrates (grains, beans, potatoes), fat (mainly monocular unsaturated fatty acids, such as vegetable oil, olive oil, nuts, etc.), reduce the amount of spore and fatty acids (animal oils and fats , Artificial cream and other foods such as adding ingredients), vitamin trace elements and cellulose (fruits, vegetables, milk, whole valleys, soybeans, nuts, etc.).

In fact, all nutrients are in our daily foods, which are reasonable and diverse. They insist on grain -based (including whole grains, beans, potatoes, etc.). High -quality protein (fish, eggs, poultry, meat), appropriate amount of nuts, it is recommended to eat at least twice a week, drink a sufficient amount of water (about 1500 ~ 1700 ml) to ensure that the food can be fully digested and absorbed. It is not recommended to replace water or tea with beverages.

2. Will buy and cook

When buying or cooking food, you also need to look at the labels, pay attention to diversity, and make reasonable matching grains, vegetables, and protein, control total heat, pay attention to avoid loss of nutrients during cooking, ensure the absorption of human nutrition, and meet the needs of the human body. Salt and less oil control sugar, reduce the harm of adverse factors to the body.

3. Law meals are important

It is very important to eat regular meals. It is not recommended to eat too late for dinner (usually before 20:00). Irregular eating can aggravate the load of the islet and promote the development of chronic diseases.

4. Maintain a good lifestyle

Life lies in exercise. Plants obtain nutrition through photosynthesis. The same is true for people. Eat and balance. Through reasonable exercise, nutrients can fully absorb and metabolize, and maintain good energy balance. The main source of the fat -soluble vitamin D is sunlight. The skin is transformed into vitamin D by absorbing UV rays. Vitamin D not only affects bone health, but has a great impact on skin, muscles, immunity, and tumors.

5. Elderly people especially supplement high -quality protein and fruits and vegetables

Elderly (65 ~ 79 years old) and elderly elderly (over 80 years old) (over 80 years old) due to the decline in teeth, chewing functions, digestion and absorption ability, and organ metabolic function, the requirements of nutrients will change, such as hard fruits and vegetables, crude fiber, and meat foods The reduction of food such as nuts and other foods can easily cause insufficient or lack of nutritional basic elements.

Emphasize the supplement of high -quality protein such as milk eggs and fish, especially the elderly, and eat more fruits and vegetables. Pay attention to the supplement of dietary fiber and vitamins and minerals, especially in cooking. Essence

(Source: Guangzhou Daily reporter Zhang Qingmei Correspondent Wei Xing Huang Yuexing)

【Edit: Jinxin】

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