Delicious and healthy without eating

How to make your diet more reasonable

According to statistics from the World Health Organization, more than 70% of deaths in developed countries are caused by cancer and cardiovascular and cerebrovascular diseases, and the occurrence of cancer and cardiovascular diseases is closely related to their unreasonable dietary patterns. Therefore, experts believe that we should fully learn the lessons from the evolution of dietary patterns and disease patterns in Western countries, and promote and maintain a reasonable diet structure so as to reduce the incidence of related diseases.

Reasonable diet structure is pyramidal

The bottom of the pyramid is cereals, the second layer is vegetables and fruits, the third layer is chicken, duck, fish, meat, eggs, dairy products and legumes, and the fourth layer is oil salt sugar. In the absence of the first layer, the body needs less energy, and it is necessary to consume more meat, thereby increasing the risk factors for hyperlipidemia, arteriosclerosis, hypertension, and cardiovascular and cerebrovascular diseases. Excessive consumption of vegetables and fruits can also result in insufficient energy and ingestion of certain trace elements or vitamins. Therefore, not eating or eating less is not the correct diet.

It is good to eat more dietary fiber

Dietary fiber is called the seventh largest nutrient. The role of dietary fiber on the human body includes laxativeness, hypolipidemic and hypoglycemic effects. Insufficient dietary fiber can lead to obesity, diabetes, arteriosclerosis, coronary heart disease, constipation and so on. What is dietary fiber? In 1998, the American Academy of Grain Chemistry commissioned the Scientific Committee to define dietary fiber as: Dietary fiber is a plant edible portion or carbohydrate analogue that is not digested and absorbed in the human small intestine but can be fully or partially fermented in the large intestine. Dietary fiber includes polysaccharides, oligosaccharides, and lignin-related plant matter, and is widely found in wood pulp, rice bran, wheat bran, beet pulp, corn, soybean, hemp, peel, cuttlefish, lees, and bean curd residue. The daily dietary fiber intake of people should be around 20 to 35 g. Brown rice (brown rice) often found abroad is rich in fiber. It is recommended that overseas customers replace white rice with brown rice.

Salt sugar intake should be moderate

Salt can supplement the body's necessary electrolytes, but long-term consumption of excessive salt can lead to hypertension. According to investigations, Eskimos only eat 4 grams of salt a day, and the incidence of hypertension is 4%; Americans enter salt 10 grams per day, and the incidence of hypertension is 10%; Hokkaido farmers daily salt 27 grams, the incidence of hypertension The rate reached 40%. China's dietary habits are "Southern Sweet Salt", and the prevalence of hypertension in Beijing is four times that of Guangzhou. According to the WHO's recommendation in the prevention and treatment of hypertension and diabetes, the daily salt intake of a person should not exceed 5 g, while the average daily salt intake of Chinese people is 13.5 g. Therefore, it is important to control high blood pressure and low salt diet.

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