A Good Way To Eat Well

[case]

Mr. Luo, 1 or 30, is a business manager of a company. The entertainment at the table has become an important part of his work. Sometimes he has several appointments a day.

Although it's a delicacy, he doesn't feel a thing at all.

What is more serious is that he has a "occupational disease" - fatty liver.

2, Ms. Zhang is specially engaged in the reception of the government departments. She is very annoyed by the busy daily rush.

In order to prevent physical deformation, she often only needs a white rice or some refreshments at the table.

Her biggest wish is to be able to stay at home and eat regular meals every day.

3, Xiao Wang, a 20 year old salesman in an advertising agency, needs to eat and drink regularly with his customers in order to get his business done.

He suffered from stomach ulcers due to work stress and lack of food. Recently, he also had stomach bleeding due to excessive drinking.

[expert opinion]

The incidence of fatty liver and hyperlipidemia such as white-collar workers and civil servants is higher than that of the whole population, which may be related to their relatively high living standard and relatively less physical exertion.

Excessive intake of food, snacks, night snack and other irregular dietary patterns disrupt normal metabolism and provide conditions for inducing fatty liver and obesity.

Survey shows that more than 10% of white-collar workers and civil servants suffer from fatty liver.

Therefore, experts warned that the most important part of prevention of fatty liver must be adjusted to diet, so that three meals should be normalized. Secondly, alcohol abuse should be avoided. Proper daily exercise and control of weight gain are also essential.

Su Yixiang, a nutriology professor at Zhongshan University, points out that the main disadvantage of the "dinner party" is the unbalanced diet - excessive intake of animal food such as fish eggs and meat, and insufficient intake of plant foods such as cereals, vegetables and fruits, and a long time leading to the rise of saturated fatty acids in the body. Some "rich diseases" such as obesity, diabetes, hypertension, cardiovascular diseases and cancer will also come.

Professor Su also pointed out that "dinner party" is indispensable for drinking, while excessive drinking can easily lead to cardiovascular and cerebrovascular diseases, fatty liver, alcoholic liver cirrhosis, and even cause damage to the brain.

[contrast diet guidelines reject big fish and big meat]

People who often eat "dinner party" can correct unhealthy eating habits by comparing the Chinese dietary guidelines adopted by the Standing Committee of the Chinese Nutrition Society.

1, food is diverse, mainly cereal.

All kinds of foods contain different nutrients. No food can provide all the nutrients that the human body needs.

Daily meals must be properly matched with a variety of foods to meet the body's needs for various nutrients.

Cereal is the main body of Chinese traditional diet. It is the main source of human energy. It provides essential carbohydrates, protein, dietary fiber and B vitamins.

Cereals should be the main food in all kinds of foods.

2, eat more vegetables, fruits and potatoes.

Vegetables, fruits and potatoes contain rich vitamins, minerals, dietary fiber and other bioactive substances.

Red, yellow, green and other dark vegetables contain more vitamin than light vegetables and fruits, while fruits contain more sugar, organic acid and pectin than vegetables.

Diets containing vegetables, fruits and potatoes play an important role in protecting cardiovascular health, enhancing disease resistance and preventing certain cancers.

3, often eat milk, beans or their products.

High calcium content of milk is the best source of natural calcium and an important source of high quality protein.

The lack of calcium in Chinese diet is related to a small amount of milk and dairy products in the diet.

Regular consumption of adequate milk can increase bone mineral density in children and adolescents, and slow down the rate of bone loss in the elderly.

Legumes are rich in high-quality protein, unsaturated fatty acids, calcium and B vitamins.

Regular consumption of beans can not only improve the nutrient supply of meals, but also prevent the adverse effects of excessive meat intake.

4, often eat the right amount of fish, poultry, eggs, lean meat, eat less fat and meat oil.

Fish, poultry, eggs and lean meat are important sources of high quality protein, fat soluble vitamins and certain minerals.

There is not enough quantity of animal food in most cities and most rural areas in China.

But some big city residents eat too much meat, which is also bad for their health.

We should eat less pork, especially fat and meat oil, and reduce the intake of dietary fat.

5, balance your appetite with your physical activity and maintain your weight.

Food intake and physical activity are two main factors controlling weight.

Too much food and lack of activity can lead to obesity, otherwise it will lead to wasting.

Too high body weight is easy to get chronic disease. Too low body weight can make labor ability and resistance to disease decrease.

The balance between food intake and energy consumption should be maintained. People with less physical activity should exercise moderately to keep their weight within the proper range.

6, eat light and salt less meals.

Food should not be too greasy, too salty or too much animal food and fried, smoked food.

The daily consumption of salt should be no more than 6 grams per person.

In addition to salt, we should also eat less sodium and soy sauce, pickles, MSG, and processed foods containing sodium.

Eating too much salt can increase the risk of hypertension.

7, drinking should be limited.

Unrestrained drinking will reduce appetite and reduce food intake, resulting in multiple nutrient deficiencies and severe alcoholic cirrhosis.

Excessive drinking can increase the risk of hypertension, stroke and so on.

If you drink alcohol, you can drink a little low alcohol.

Pregnant women and children should not drink alcohol.

8, eat clean, healthy food.

We should choose food with good appearance, no dirt or impurities, no color change and taste.

Attention should be paid to hygienic conditions for dining, including the eating environment, tableware and hygienic condition of the meal.