Ten dietary recommendations in 2011
UK Food Standards Agency issued a top ten last year dietary advice to help people in the new year a healthy diet, physical fitness! As a way to turn a new page in 2008. This proposal is also worth learning?
First, moderate diet
For many people, losing weight is the first step to good health. This is because, like obesity, heart disease and diabetes is apt to cause health problems such. However, it must draw attention is that this diet must grasp the principle of moderation. Many weight loss because I wanted to play in the shortest time weight loss, and strict control of food intake and intake of food types, which are unhealthy diets. Because not only deprived of the pleasure of eating, it is also easily lead to a lack of essential nutrients.mbt shoes
The correct approach is to change bad eating habits, gradually reduce the amount of food intake. Eat more starchy foods such as bread, bread, pasta, potatoes, etc., but also as far as possible to eat food containing whole grain ingredients; eat high-fat foods such as ham, cakes, butter, etc.; eat more fruits and vegetables, because they are not only low in fat, can increase satiety, reduce hunger feeling; drink milk, try to choose low-fat yogurt or skim milk; meat do not eat the skin because the skins had much more meat than fat. Of course, the most important thing is pay attention to strengthening physical exercise.
Second, exercise
Physical exercise is a healthy lifestyle in a very important part, but also help us lose weight, the best way to maintain a perfect body. We might recall, in the beginning of the year the number of people set for themselves a good fitness program? How many people can insist on the implementation of their own fitness program? Every day and how much time is spent on the couch? Therefore, the exercise variable as part of life, to enjoy fitness as a way of life is a lot of people need to change the point of view. Whether swimming, walking, cycling or join a health club, is a very good form of exercise, form of exercise is not important,mbt shoes sale Guizaijianchi.
Third, eat less fat
We do not recommend eat no fat, can not be separated because a healthy body fat, but we must control the type of fat intake.
l. saturated fats increase blood cholesterol levels and increase risk of heart disease. Biscuits, cakes, meatloaf, ham, butter, cheese and containing lard, coconut oil or palm oil, the food contains a lot of saturated fat.
2. Hydrogenated fats, also known as hydrogenated vegetable oil, it is mainly used in some biscuits, cakes, margarine production process. Foods containing hydrogenated vegetable oil (the list of ingredients in food are added) usually contains a lot of trans fats. Trans fats also increase blood cholesterol levels will also increase the risk of coronary heart disease and heart disease risk. Some studies show that trans fats than saturated fats adverse effects on human health even more.
Therefore, we must contain unsaturated fats instead of saturated fat containing hydrogenated vegetable oils and foods. Because unsaturated fats can help the body lower cholesterol content. Fish, avocados, nuts, sunflower seeds, rapeseed and olive oil are rich in unsaturated fat. Of course, not to eat unsaturated fats as possible, we also need to reduce total fat intake, the only way to reduce energy intake, does not cause obesity.
The best way is to pay attention to see when buying food label, 100 grams of food per 20 grams of fat with a high fat diet, containing 3 grams or 3 grams of fat to a low-fat foods. Per 100 g of food containing more than 5 grams of saturated fat foods are high in saturated fat, containing 1.5 grams of saturated fat or less are low in saturated fat.
Fourth, eat less sugar
Reduce sugar intake for many people is a very difficult task, many foods contain sugar, such as fruits and vegetables, fruits and vegetables contain naturally occurring sugars are, do not deliberately avoid eating. However, sugary foods and drinks, such as biscuits, jams, carbonated beverages, contains a lot of artificially added sugar intake of these foods would have to be limited.
Carbonated drinks contain very few nutrients, including artificially added sugar also easily lead to tooth decay, increase the body's satiety, affecting normal eating, drinking easily lead to malnutrition.
Reducing sugar intake is very simple sugar used in hot drinks in person, you can gradually reduce the amount of sugar until completely without sugar; used to jam bread rubbed people, you can use banana slices, peanut butter or low-fat cheese instead. In addition, observe when buying food labels, food ingredients ingredients are usually arranged by decreasing the number of levels, so if sugar standing in the front to show that the high sugar content of food.
Fifth, eat more fruits and vegetables
As we all know,ugg boots sale every day we need to intake of fruits and vegetables, it can provide a lot of the human body needs vitamins and minerals, fruits and vegetables daily food intake should account for 1 / 3 or more, but the vast majority of people are doing less than that. Experts recommend we should eat at least 400 grams a day or more fruits and vegetables, the choice of that form of fruits and vegetables, such as fresh fruits and vegetables, frozen fruits and vegetables, dried fruits and vegetables, fruit and vegetable juice, or canned fruits and vegetables can be, but Avoid the potato as a vegetable, because it is starchy food.
At this time many people may have this question, how do I know whether you are eating enough fruits and vegetables do? An apple, banana, pear, orange, two plums, half a grapefruit, a piece of melon or pineapple, and other equivalent about the size of the fruit weight are 80 grams. In addition, 150 ml of juice, a handful of grapes, cherries, or eat a salad. If you add in the vegetables and meals in the more attention, it can guarantee the basic intake of 160 grams or so, and if appropriate add some adorned with fruit, you can easily reach 400 grams of fruit and vegetable intake. Expert advice, you can breakfast, put in a handful of dried fruit porridge, or eat half bunch of grapes or an apple, you can also drink a glass of fruit juice; lunch, eat a salad or a banana sandwich; dinner, to eat some vegetables, particularly in fish, chicken and pork should also eat at least two or more vegetables. In addition, reading, watching TV or browsing the Internet, they can come to an apple, not only adds a fun, but also increased nutrition.
Sixth, eat more fish
White fish (such as haddock, flounder, halibut) and oily fish (such as sardines, salmon, trout and mackerel) is able to provide quality human protein, vitamins and lots of minerals. Experts suggest that you insist on eating the fish as an important part of the diet, eat at least twice a week, fish, especially oily fish, which contains an Omega-3 - polyunsaturated fatty acids, fatty acids can help prevent crown the incidence of heart disease. However, shark and swordfish are not suitable for children and pregnant women eat, and other adults do not eat more than once a week is best.
Salmon, sardines, mackerel and trout and other oily fish, canned in Omega-3 - polyunsaturated fatty acid content and fresh fish, and there was no significant difference, but tuna is different, although the tuna is a good Omega 3 - and more source of unsaturated fatty acids, ugg classic cardy but once processed into canned, one of the Omega-3 - polyunsaturated fatty acids would decrease.
Seventh, eat less salt
In the diet, control salt intake is essential. As we all know, because the salt component is sodium chloride, which contains sodium, excessive intake of sodium can cause high blood pressure. Despite not taking the initiative to add some salt diet to reduce salt intake, but diet 3 / 4 of the salt is the food comes, therefore, we also have to buy food when reading food labels carefully. The best method is to salt content in a variety of food to be compared in order to get the lowest salt content of food. Salt content of 1.5 g / 100 g of food or more, a high salt foods, the content of 0.3 g / 100 g of food following to belong to low-salt food. In addition, we should try to eat bacon, cheese, pickles and smoked fish these types of high salt content of food.
Eighth, eat some breakfast
This is a very valuable suggestions, as nutritious breakfast meal a day to provide the necessary energy, vitamins and minerals to help us with energy to meet a full day of hard work.
Many people think that skipping breakfast help to lose weight is actually very wrong. Do not eat breakfast not only can not play the role of weight loss, lack of timely and because the basis of nutrient supplement, would cause adverse health effects. Numerous studies have demonstrated, on the contrary, insist on eating breakfast helps maintain a healthy weight.
Of course, healthy breakfast selection is also crucial. Starchy foods (like bread) can provide the energy needed by the body, especially the whole wheat bread, rich in dietary fiber and nutrients. However, some breakfast cereals contain a lot of fat, sugar, salt, etc., should not be eaten at breakfast. In addition, we should try to choose sugar-free milk, skim milk or low-fat yogurt.
Ninth, pay attention to vitamin
If through the daily diet to get enough vitamins, there is no need to take vitamin effervescent tablets, and the daily dietary intake of nutrients can not be obtained from the effervescent tablets. Every day we should eat at least 400 grams of fruit and vegetables. Study found that the reason why fruits and vegetables are beneficial to human health, not only because they are rich in various vitamins and minerals, but also for various vitamins and minerals to produce a large number of compounds beneficial to human health. Therefore, obtained from the fruit and vegetable nutrition is to eat vitamin effervescent tablets can not match. In addition, excessive intake of some nutrients will be counterproductive and not conducive to good health, such as vitamin A, vitamin B6 and vitamin C. Pregnant women who eat liver every week and susceptible to osteoporosis of the elderly should not eat a lot of vitamin A, effervescent tablets containing and fish oil.
Of course, some special populations must be strengthened to add specific nutrients, ugg boots such as the amount of iron supplementation in anemic patients need to prepare pregnant women need to supplement of 400 micrograms of folic acid every day until 12 weeks of pregnancy. In addition, pregnant women should add 10 micrograms per day of vitamin D.
Tenth, the workers bring their own lunch
Because a lot of busy office workers, lunch often eat Western fast food to save time. In fact, eating Western fast food is not only expensive but also unhealthy. Most of the Western fast food is high energy and fat content, dietary fiber content is very low, while calcium, iron, zinc and other mineral content is very low. To a McDonald's fast food (hamburgers, french fries, apple pie, and milkshakes), for example, which provides energy for the 1185 kcal to 1466 kcal, of which the energy of the total fat provided 40-59% of energy. Its vitamin A and vitamin C content of less than 10% of dietary recommendations for vitamin B1, B2 content of less than 20% of dietary recommendation, and the vast majority of Western fast food in calcium and iron content is lower than the standard diet recommended 20%. So, why not consider own lunch? This will not only save money, health, and food for lunch can also be determined by themselves, sugar, salt and fat intake can be effectively controlled, more conducive to good health. Naturally, a little fruit or salad is even better.mbt sandals