Eight mistakes that are easy to eat every day
The quality and habits of eating directly affect the health of people. Eat rice for decades, but you really eat it? One, do not eat breakfast damage the body One of the most common mistakes is not eating breakfast. Especially children sometimes do not know the importance of breakfast. Three out of four children do not eat breakfast or eat breakfast improperly (eg drinking only a bottle of soda). These affect their performance in school: IQ and physical decline. Breakfast starts with a new day to make up for nutrition and energy and helps prevent obesity. To cancel breakfast, there is a risk of oversaturating the high fat and high sugar diet during the rest of the meal. Healthy breakfast should include skim milk, yoghurt or cheese (children under 3 should eat non-skim dairy products) and food products, that is, there should be oatmeal porridge, whole wheat bread, fruit or juice. Second, often eat soup and rice Many people like to take a sip of water (soup) for a meal or simply soak the rice directly into the soup and eat soup and rice. This kind of eating is unscientific and not conducive to good health. Because I often eat soup and rice or drink water (soup) while eating, the foods I eat are often swallowed and swallowed. Without chewing into the stomach, the burden on the stomach is increased. At the same time, because water (soup) can also dilute the saliva and digestive juice in the stomach, so that the gastrointestinal digestion of food has been affected, over time, it will cause indigestion, prone to stomach problems. In addition, due to inadequate digestion, the absorption of nutrients in food by the gastrointestinal tract may also be reduced, thereby affecting the health of the body. Third, pay attention to the combination of various colors of food All colors should be matched and changed. These diets should be balanced to provide a variety of nutrition, such as antioxidant vitamins, folic acid (especially dark green vegetables contain this ingredient), minerals, fibers and phytochemicals. Eat 5 servings of vegetables and fruits daily to minimize cooking time. This helps prevent cancer, diabetes, high blood pressure, high cholesterol Fourth, it is unclear whether fat and harmful fat One serious mistake is to eat fish and seafood that do not bring much benefit to people. These foods provide omega-3 fatty acids that increase resistance, reduce inflammation, promote blood circulation, and lower cholesterol and triglyceride levels. There is no need to eat these foods in large quantities. Eating twice a week on average is enough. Fresh seafood can be steamed, stewed, baked, or made into canned juice. Another problem with fat is that when people apply oil to bread, they are accustomed to applying animal oils or margarine (should eat defatted cheese) or do not use vegetable oil during cooking. If excessive intake of saturated fats, such as cholesterol in animal oils and hydrogenated fats in margarine, increase the risk of illness. In contrast, raw vegetable oils contain a high proportion of unsaturated fats (benign fats) and are free of cholesterol, which is one of the important sources of vitamin E. In particular, olive oil contains substances that prevent cardiovascular diseases. On the other hand, vegetable oils become saturated fats after high temperatures, or they decompose and lose their advantages. This is one of the reasons why people are advised not to eat too much fried food. V. Do not recognize the danger of salt Who doesn't salt a salt jar before tasting it? Unfortunately, this habit is deeply ingrained among us. Most people, besides knowing that salt can be used for cooking and seasoning, are not aware that sodium exists in many foods because it is used as a preservative. Therefore, it is best to eat unprocessed natural foods or low-salt foods. Cold dishes, sausages, canned foods, dried noodles and some condiments are foods with high salt content. Excessive salt can increase the risk of illness. Such as hypertension, arteriosclerosis, coronary heart disease, cerebral hemorrhage and osteoporosis. Six, do not know weight loss diet will make people fat "If I eat exactly according to weight loss recipes, I can safely eat." This is a serious mistake. The only way to reduce and maintain weight is to be good at eating and avoid sedentary. When purchasing diet foods, read the trademark carefully to check how different the food is, compare the various brands and compare the food with ordinary food. In addition, attention should be paid to the food intake of this kind of food as much as possible, especially for certain special foods such as desserts and cheeses. Only some foods that provide extremely low calories are free to eat, such as vegetable juices and jellies. Seventh, pay attention to strong bones "Adolescents may not need to eat dairy products afterwards." This is another common mistake, because bones always require calcium supplements. The best sources of calcium are milk, yogurt, and cheese. Although there are other plant foods that contain calcium (beans and dried fruits, including seeds), they provide less minerals than dairy products. Barbed canned fish (sardines, mackerel, and tuna) also provide large amounts of minerals. Eight, lack of understanding of carbohydrates There are two kinds of carbohydrates, one is a simple carbohydrate, that is, sugar. The other is a complex carbohydrate, which is starch. Half of our diet should be made up of 7 carbohydrate groups. Of these carbohydrates, only about 10% are sugar. However, this is not actually the case. Foods containing complex carbohydrates include grains, beans, potatoes, sweet potatoes, tender corn, and some fresh fruits and dried fruits including seeds. Foods containing simple carbohydrates include sugar, honey, jams, regular sodas, and some alcoholic beverages. The difference between the two types of carbohydrates is that the latter provides calories without the basic nutrients needed by the body, while the former contains vitamins, minerals and fibers. On the other hand, when people choose complex carbohydrate foods, they should avoid making the following mistakes: Most people are accustomed to choosing rice and white bread instead of whole wheat bread, and whole wheat bread has many advantages. They contain fiber and phytochemistry. 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