Core Tip: Understanding the relationship of diet and health, each meal should pick and choose which foods? How to eat, in order to achieve 7 minutes full? Which diet methods or know-how, allows the body to better health and longevity!
To maintain an appropriate degree of hunger, "hungry" is not only rewarded, but also to make health a plus. If you want to achieve health and longevity effects by controlling the amount of food, you must first understand the source of food calories, and how to maintain a balanced diet so as not to reduce the amount of heat, but unable to meet the everyday needs of even the basic nutritional imbalance, it is unable to reach a long and healthy life wishes.
The purpose of the diet in order to allow the body to supplement the heat, the calorie requirement is the energy required to maintain normal physiological functions of the body and daily activities, if less than this amount, the body will have a negative impact. Especially the young people in the developing need to pay attention to the calorie supplement, or even adequate intake of calories, the caloric needs according to gender, height, weight and individual activity, the boy about 2150-2650 cards, the girl will take about 2100 -2200 card. For adults heat is recommended to be maintained at the 1800 card, the minimum should not be less than 1,000 calories.
Daily way of heat consumption has three parts, the first part of the basal metabolic rate, accounting for 65-70% of the total heat consumption of the human body; The second part is a physical activity, 15-30% of the total calories consumed ; The third part is the thermic effect of food, the proportion of at least about 10%. In other words, if you want to maintain the operation of the normal body function, it is necessary to maintain a certain heat, otherwise the heat consumed too late to supplement, health will be issued a warning.
High-calorie, high fat, body fat warning
In contrast, excess food intake, excessive heat can cause more than basic needs, it will lead to the accumulation of fat cells, long-term that lead to obesity; As for the intake is not balanced and will enable the body endocrine system disorders, and may make some of the dependent endocrine or strengthen the development of cancer. According to studies, high-calorie, high fat intake is proportional to the incidence of cancer. Particularly older people, or blood sugar, blood lipids, high cholesterol and kidney patients should pay attention to the diet to avoid excessive The elderly because of taste, chewing ability and gastrointestinal function may be weak, so eat too much, are a heavy burden on the body.
Therefore, eat 7 points to deduct 30% on average eat about heat, in fact, does not violate the principle to meet the heat demand. For example, adult day 30% reduction in calories, roughly reduced demand from the basic 1800 calories to 1300 card to reduce the range is limited, and a decrease of 3% of the heat, should be equally distributed to the three meals a day, the relative Each meal is less limited, and can be easily reached within a reasonable safety margin.
7 minutes full, nutrition should be balanced
The experts said that although it is 7 minutes full weight, but still pay attention to the composition of food nutrients, is to try along with the daily diet of five nutrients, including carbohydrates, proteins, fats, minerals and vitamins. Five nutrient intake must be balanced, otherwise it will cause discomfort, overweight or obese, malnutrition, or because of the lack of certain minerals or vitamins and a variety of the disease, a direct impact on health and longevity.
In addition, 7 minutes full focus on principles, including attention to the way of food preparation, so as not to affect health. Therefore, fried, grilled and pickled foods should not eat fried food not only easier to gain weight, and containing the oxides will accelerate the aging of the skin, so should be minimal food. As for the barbecue food, mostly seafood, animal offal, and meat, and belong to the same high-Princeton (Purine or purine) food purine metabolism is an important factor in inducing gout. In addition, the barbecue process, the nucleic acid in meat after thermal decomposition will produce genetic mutations can cause cancer, should also be avoided. Mustard, sauerkraut, mustard greens, pickles, pickled vegetables, tofu, fermented tofu and other pickled foods, excessive amounts of nitrosamine compounds induced esophageal cancer factor, eat a lot of health hazards, which are all in this healthy recipes blog.
Understanding of calorie intake, balanced diet, cooking food and health are closely related to, again concerned about the number of chewing food and healthy relationship. Scholars from mainland China before published in international academic journals, research shows that increased eating chewing frequency, from 15 to 40 times when the number of chewing of food per port, which can effectively reduce the intake of calories from food, which is expected to reduce obesity risk, of course, away from the health threats of obesity.
Maintain a happy mood, enjoy every meal
The father of medicine Hippocrates has said that fat people to eat less, because it the obesity footer will not remain unchanged, and will only get worse; the patient to eat less, because the patients' disease is a "peak" when the diet is best in the doldrums, otherwise eating will become a catalyst of disease progression; old people to eat less, because the adult body has plenty of "heat", so they need plenty of food, otherwise they will be weight loss, and the footer of the elderly need to "heat" less like a fire just a little "fuel", too much fuel but will it extinguish. In fact, not only obese people, patients, old talent need to eat, both adults and children would have to eat less.
In addition to learn to eat less, eat a coincidence, but also pay attention to the "heart" to eat, the body better! First eat to maintain a happy mood, relax and slow down the diet allows the parasympathetic nervous system play a role in maintaining optimal digestion and absorption state. Therefore, it may put some soft music during meals, eat slowly, the rhythm of the music and holding the state of mind to enjoy life to dine virtually reached the speed of the control of food intake and meal.
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