How to eat a healthy diet?

Liver health

Release time:05-27 17:43

Food is an indispensable part of our daily life. "Eat right, eat well" will play a positive role in promoting our health, if "eat unreasonable", certainly not conducive to our health.

In addition to paying attention to the diversity of diet and food, Xiaobian reminds us that we should also pay attention to the following matters:

1. Reasonable cooking and processing methods can reduce the loss of nutrients

If the cooking and processing method is not reasonable, the nutrients in the food will be deficient and can not be used by the human body, which can also cause the lack of nutrition. The purpose of food cooking and processing is to make food have pleasant sensory properties, improve food digestibility and disinfect food. On the basis of the above purpose, the loss of nutrients should be reduced as far as possible, that is, reasonable cooking.

2. There should be a reasonable dietary system

Reasonably arranging the number of meals a day and the interval between meals and the quantity and quality of each meal can not only adapt the meal to the daily life system and physiological conditions, but also coordinate the meal and the process of digestion and absorption. The proper arrangement of the meal system can improve labor and work efficiency. According to the living habits of our people, under normal circumstances, it is generally more reasonable to eat three meals a day, and the interval between meals is preferably 4-6 hours. The allocation of the number of meals should be suitable for labor needs and physiological conditions. The more appropriate allocation is: early warning accounts for 25% to 30% of the total heat energy for the whole day, lunch accounts for 40% of the total heat energy for the whole day, and dinner accounts for the total heat energy for the whole day. 30%~ 35%

Regular meals can establish a conditioned reflex of time. By the time of eating, hunger and appetite will be produced, and the digestive juice will be secreted to prepare for digestion and absorption after eating. Quantification is more important, it is not appropriate to eat too much, and not to overeating.

The dining environment should be neat, beautiful, comfortable, and away from the working environment. At the same time, the restaurant should have good lighting and sufficient lighting, so that the diners can see the appearance of the food, so that the diners can concentrate on eating easily and happily. A good eating environment can promote the excitement of the cerebral cortex of the diners and maintain a happy mood, which is conducive to food digestion and absorption.

3. Food should have good sensory traits, be diverse, and be able to satisfy satiety

The sensory traits of food, such as color, aroma, taste, and shape, can produce stimulating factors for human conditions, form conditioned reflexes, and determine the excitement or suppression process of the food center. Therefore, it should be required to reconcile the color of the meal, the aroma is pungent, and the taste is delicious. The variety of foods and cooking methods should be constantly exchanged to try to be as diverse as possible. In this way, moderate excitement of the cerebral cortex can be maintained, appetite can be promoted, and food digestion and absorption can be facilitated.

Each meal should have a certain volume, which will produce a feeling of fullness after eating, but in order to avoid excessive burden on the digestive system, the volume of each meal should not be too large, just feel full. In addition, meal breaks should be compatible with the life and work system. Proper meal arrangement and scientific cooking methods can promote digestion and cause appetite. At the same time, we must ensure cleanliness and hygiene, prevent food from being contaminated, and reduce the loss of nutrients.