Six Things to Know About Supplementary Nutrition

People are increasingly concerned about dietary balance and nutritional supplements. This concept is undoubtedly correct, but the practice is not scientific. Whether or not you need to follow various nutrition advices, each person must decide according to his physical condition...

1. Can eat fruit instead of eating vegetables?

Some people do not love to touch vegetables, simply eat fruit instead. But can fruits really replace vegetables?

Asked the experts, everyone does not agree because:

First, the calories of fruits are higher than vegetables, and the sugar content is also high. Some chronic patients, such as those with diabetes and dyslipidemia, need to control their intake. Some people use drinking fruit juice instead of eating fruit, which is even more erroneous because of less important fiber and worse.

Second, the mineral content of vegetables is relatively high, especially dark-green leafy vegetables, which are rich in vitamins, minerals, and plant-based chemicals. Every day cannot be less. In comparison, fruits contain more vitamins.

Thirdly, one of the basics of healthy eating is “diversification”, which means that the more types of food you eat each day, the better. Experts reminded that even if the vegetables themselves are not only eaten green leafy vegetables, they can also meet different kinds of vegetables such as red, yellow, orange, purple, etc.; Different nutrients in food.

However, the greatest advantage of the fruit is that it can be eaten raw, without cooking at high temperatures, and it is easier to ingest more vitamins, such as vitamin C and vitamin B, than vegetables.

2. Will you gain weight by staying up late?

Many weight loss information tells us that if you don’t want to gain weight, don’t eat too much at night, and especially say goodbye to stay up late. However, foreign research studies have found that when you eat more things, there is no absolute link to weight gain.

The U.S. Department of Agriculture divided a group of overweight women into two groups. One group eats 70% of the daily calorie intake before noon, while the other group eats near dinner time. The results do not affect their body fat percentage. . Another large U.S. official survey also pointed out that how much was eaten at night has nothing to do with the change in weight during the 10 years.

Experts believe that weight gain will increase mainly because more calories are consumed than consumed. Therefore, one of the most important things in maintaining a healthy body weight is to control the total calories taken daily.

So, if we ask if we can have a good dinner, we can stay up late? This depends on personal life patterns. Basically, it is more appropriate to ingest more calories during a relatively large amount of activity. When the workers return home after work, they mostly rely on sofas or do static activities. They do not consume much calories. Compared with the amount of activity during the day, nutrition experts believe that dinner is not suitable for eating more than breakfast and lunch. Moreover, snacks that are eaten while watching TV on a late night or nighttime are often extra calories. When they eat, they accumulate and of course gain weight. Especially when you finish eating, you fall asleep and it is even worse. Because when we sleep, our metabolic rate will drop by about 10%. Eating too close to sleep will theoretically make it easier to store unused heat.

If you must stay up late to sleep, it is best to eat 2 hours before bedtime and avoid high fat foods. Greasy foods slow down digestion and delay gastric emptying time. Some people will sleep well at night and may even affect the appetite of the next morning, so that the most important breakfast can not be eaten. Day and night heat control is about 200 cards. Good choice: a cup of low-fat milk plus 2 or 3 soda cakes, light soup or salted porridge, oatmeal, red (green) bean soup, etc.
3. Drink 8 glasses of water every day?

Most people think that drinking 8 glasses of water (about 2000 ml) a day is beneficial. However, in recent years, some foreign reports have put forward different opinions. Some experts pointed out that it is not always necessary to drink 8 glasses of water a day, and drinking too much water can also cause problems for the body.

Nutrition experts point out that drinking water is the same as ingesting calories, “how much is needed and how much to add”. At present, there is no scientific evidence to say that drinking more water can detoxify more people. Moreover, drinking too much water, electrolyte imbalance (the loss of sodium and potassium ions), water-soluble vitamins (such as B group and C) easily lost and other issues.

So how much is too much or too little? How much water does a normal person drink each day? According to scientific research, the amount of water that humans lose from urine, sweat, or skin evaporates daily is about 1,800 to 2,000 milliliters. It is said that healthy adults need to replenish about 2000 milliliters of water every day.

However, 2000 milliliters of water may not always be obtained by drinking water, and the amount of water in the food should be included. In fact, the various foods we eat every day contain a lot of water. For example, most vegetables and fruits account for more than 90% of water, while eggs and fish also have about 75% of water. A rough estimate, we eat a meal, at least from food or soup to 300 to 400 ml of water. Therefore, after deducting 1,000 to 1200 ml of water ingested by food during the three meals, we only need to drink 1,000 to 1200 ml of boiled water every day. The average is 2 cups in the morning and 2 cups in the afternoon, even if we basically meet the requirements.

However, the demand for water must depend on the environment (temperature, humidity), exercise capacity, physical health, and food intake of each person. There is no standard value. Some people do need to drink a little more water, including patients with gout and kidney stones. The insurance method is to follow doctor's advice.

4. The more fiber intake, the better?

Fiber is very important for health, and the concept of more intake in daily diets has been emphasized. It sounds like the fiber seems to eat as much as possible. If you think so, that's wrong.

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