Spring diet should follow the "three, two, and more"

In the daily diet, it is very necessary to control the intake of salt. As we all know, because the salt is sodium chloride, which contains sodium ions, excessive intake of sodium can lead to high blood pressure.

"Three little"

1, eat less fat

We do not recommend that you do not eat fat at all, because a healthy body cannot do without fat, but the type of fat we consume must be controlled. Saturated fat increases blood cholesterol levels and increases the risk of heart disease. Biscuits, cakes, patties, ham, cream, cheese, and foods containing lard, coconut oil, or palm oil all contain large amounts of saturated fat.

Hydrogenated fats, also known as hydrogenated vegetable oils, are used primarily in the production of biscuits, cakes, margarines, and the like. Foods containing hydrogenated vegetable oils (as indicated on the food ingredients list) usually contain large amounts of trans fats. Trans fat also increases blood cholesterol levels, increasing the risk of coronary heart disease and heart disease. Some studies have shown that trans fats have a greater negative impact on human health than saturated fats.

Therefore, we must replace food containing hydrogenated vegetable oils and saturated fats with foods containing unsaturated fats. Because unsaturated fat can help the body to lower cholesterol levels. Fish, avocados, nuts, sunflower seeds, rapeseed and olive oil all contain large amounts of unsaturated fat. Of course, it is not that the more saturated fat is eaten, the better. We also need to reduce the total amount of fat intake. Only in this way can we reduce energy intake and it will not lead to obesity.

Healthy TIPS:

Pay attention to the label when buying food. Every 100 grams of food contains 20 grams of fat and belongs to high-fat foods. Those with 3 grams or less of fat are low-fat foods. Foods containing more than 5 grams of saturated fat per 100 grams of food are high in saturated fats, and those containing 1.5 grams of saturated fat or less are low in saturated fats.

2, eat less salt

In the daily diet, it is very necessary to control the intake of salt. As we all know, because the salt is sodium chloride, which contains sodium ions, excessive intake of sodium can lead to high blood pressure. Although not adding salt automatically reduces the intake of some of the salt in the diet, 3/4 of the salt in the diet is actually included in the food. Therefore, we must also read the food label carefully when purchasing food.

Healthy TIPS:

Comparing the salt content of various foods in order to buy the food with the lowest salt content. Foods with a salt content of 1.5 g/100 g or more are high-salt foods with a content of 0.3 g/100 g or less, which are low-salt foods. In addition, try to eat fewer types of salty foods such as bacon, cheese, pickles, and smoked fish.

3, eat less sugar

Reducing the intake of sugar is a very difficult task for many people. Many foods contain sugar, such as fruits and vegetables. The sugars in fruits and vegetables are naturally occurring and need not be deliberately avoided.

However, sugary foods and beverages, such as biscuits, jams, carbonated drinks, etc., contain large amounts of artificially added sugar, and the intake of such foods must be limited. Carbonated drinks contain very few nutrients, and artificially added sugars can easily cause tooth decay, increase the body's satiety, affect normal eating, and prolonged drinking can easily cause malnutrition.

Healthy TIPS:

The method of reducing sugar intake is simple. People who are used to adding sugar to hot drinks can gradually reduce the amount of sugar until they are completely free of sugar. People who are used to applying jam on bread can use banana chips, peanut butter or low-fat cheese. Instead.

In addition, when you purchase foods, you should pay attention to the label, and the ingredients of the food are usually arranged in descending amounts, so if the sugar is in front, it means that the sugar content of the food is high.

"Two more"

1, eat more fish

Health experts recommend that you insist on eating fish as an important part of your daily diet. You should eat fish at least twice a week, especially oily fish, which contains an omega 3 - polyunsaturated fatty acid, which helps to prevent The occurrence of coronary heart disease. However, sharks and swordfish are not suitable for children and pregnant women, and other adults are advised not to eat more than once a week.

Candied fish, sardines, squid, and squid have no significant difference in the content of omega 3 polyunsaturated fatty acids from fresh fish, and tuna is different, although tuna is a good omega 3 - polyunsaturated The source of fatty acids, but once processed into canned food, the content of omega 3 - polyunsaturated fatty acids will be significantly reduced.

Healthy TIPS:

White fish (such as haddock, squid, halibut) and oily fish (such as sardines, mackerel, squid, and squid) all provide the body with high-quality protein, vitamins, and lots of minerals.

2, eat more fruits and vegetables

As we all know, we need to consume a large number of fruits and vegetables every day. It can provide a lot of vitamins and minerals needed by the body. Fruits and vegetables should account for more than 1/3 of the daily food intake, but most people cannot do it. at this point. Experts suggest that we should eat at least 400 grams of fruits and vegetables per day, regardless of the choice of fruits and vegetables, such as fresh fruits and vegetables, frozen fruits and vegetables, dried fruits and vegetables, fruit and vegetable juices, or canned fruit and vegetables can be, but avoid using potatoes as a vegetable Kind because it belongs to starchy foods.

At this time, many people may have such questions. How do I know if the amount of fruits and vegetables I eat is sufficient? An apple, banana, pear, orange, two plums, half a grapefruit, a slice of melon or pineapple, and other equivalents The size of the fruit weighs about 80 grams.

In addition, there are 150 milliliters of juice, a handful of grapes, cherries, or a salad. If you pay more attention to supplementing vegetables during dinner, you can basically guarantee an intake of around 160 grams. If you increase the amount of table fruit, you can easily get 400 grams of fruit and vegetables.

Healthy TIPS:

You can put a handful of dried fruit in the porridge at breakfast, or eat a bunch of grapes or an apple, or you can have a glass of juice.

At lunch, eat a salad or a banana sandwich; at dinner, eat more vegetables, especially when eating fish, chicken, and pork, and eat at least two more vegetables at the same time.

In addition, when reading a book, watching TV, or browsing the Internet, you can also come to an apple, which not only adds interest but also increases nutrition.