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World Health Day, April 7, 2016 Is your diet healthy for three meals a day?

[Abstract]:
The theme of this year's World Health Day event is "Addressing Diabetes." Diabetes is a chronic disease that has two main forms.

The theme of this year's World Health Day event is "Addressing Diabetes." Diabetes is a chronic disease that has two main forms. People with type 1 diabetes usually cannot secrete insulin themselves, so insulin needs to be injected to sustain life. Type 2 diabetes accounts for about 90% of the total number of cases of diabetes. Patients usually produce insulin on their own, but they cannot produce enough insulin or use it properly. It turns out that as long as you adopt a healthy diet, maintain a normal weight, and engage in regular physical activity, you can reduce the risk of diabetes. Balanced diet and reasonable nutrition are the core of a healthy diet. How many points can you give yourself against your daily diet?

 

First, a balanced diet

Balanced diet means that the nutrients contained in the diet are complete, the quantity is sufficient, and the proportion is appropriate. The nutrients supplied in the diet can be balanced with the needs of the body. The basic requirements for a balanced diet include the following.

 

1. Meet the energy and nutrients required by the human body and the proportion is appropriate

 

Food should be adequately supplied with heat, protein, carbohydrates, fats, inorganic salts, vitamins, dietary fiber, and water. The appropriate proportion and balance of nutrients include: carbohydrate, fat, protein, the proportion of the three major nutrient nutrients, namely, carbohydrates 55%-60%, fat 20%-30%, protein 11%-15%; balance between essential amino acids The appropriate ratio of saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids in dietary fat; the ratio of calcium to phosphorus in minerals; also includes the balance between vitamins, the balance between digestible carbohydrates and dietary fiber, animals and plants Balance between sexual foods, etc.

 

2. Scientific and reasonable dietary system

 

The meal system includes daily meals, meal times, food quantity and energy distribution. According to the living habits of our people, it is generally reasonable to have three meals a day. The interval between meals is suitable for 4-6 hours. Children, pregnant women, the elderly and special patients are subject to specific circumstances. The recommended ratio of energy for three meals is 25%-30% of the total heat energy, 30%-40% for lunch, and 30%-40% for dinner. Breakfast should be guaranteed to have enough energy, eat more protein and fat-rich foods for lunch, eat digestible food for dinner and avoid excess energy.

 

3. Variety of foods, reasonable processing and cooking

 

Food types should include cereals, potatoes and miscellaneous beans, animal foods, milk, beans and their products, fruits and vegetables, and pure heat foods. Cereals, potatoes and miscellaneous beans are rich in carbohydrates, protein and vitamins (pay attention to the combination of coarse and fine grains. The grains in the coarse grains are rice, wheat, corn, sorghum, millet, alfalfa, buckwheat and products. , potatoes, yam, medlar, miscellaneous beans include soybeans, black beans, broad beans, peas, mung beans, red beans; fine grains are refined rice, fine noodles; vegetables and fruits mainly provide rich vitamins, minerals and dietary fiber; animal Foods include livestock and poultry meat, fish and shrimp, and eggs, mainly providing high-quality protein, fat, minerals, vitamin A and B vitamins; milk, beans and their products are rich in lysine and high in protein quality. In the process of processing and cooking, choose a reasonable way, use cooking methods such as boiling, steaming, stewing and simmering, and use less methods such as frying, frying, pickling and smoking.

 

4, to ensure food safety and health

 

This is one of the most basic requirements for food. Food should not contain all kinds of harmful factors that cause harm to human body. Natural ingredients, added ingredients or food contaminants in food and food processing must comply with food hygiene standards and relevant regulations. Can not cause health hazards to the human body.

 

Second, reasonable nutrition

Reasonable nutrition is the whole process of scientifically and rationally allowing the body to ingest, digest, absorb and utilize nutrients in food to maintain life activities. Reasonable nutrition requires that the diet can supply all the nutrients needed by the body, and there is no shortage or excess. The Chinese residents' balanced diet pagoda intuitively tells residents about the type of food they should consume daily, the reasonable amount and the amount of physical activity. The Diet Pagoda is divided into five floors and contains the main types of food we should eat every day.

北京市中西医结合医院

 

The dietary pagoda emphasizes the importance of drinking enough water and increasing physical activity. Light and physical activity adults living in mild climates should drink at least 1200 ML per person, which can be adjusted according to changes in the environment and their own conditions. It is recommended to develop a good habit of daily exercise. Adults are accumulating daily physical exercise equivalent to walking more than 6000 steps. If conditions permit, it is best to exercise for 30 minutes.

 

Health Jun thinks that it is easy to make a healthy diet on a day, and it is very difficult to do it every day. It takes three months to change a person's behavioral habits. Health is willing to integrate a good lifestyle into everyone every day until the end of life!