How to achieve the purpose of health through "three minus three health", you also need to understand these few things

Every year, 1 September is the National Healthy Lifestyle Action Day, and September is also known as National Healthy Lifestyle Awareness Month

The theme of this year's National Healthy Lifestyle Publicity Month is "'Three Minus Three Health' Health Companion", advocating the concept of "everyone being the first responsible person for their own health", improving the health awareness of the whole people, and leading the public to practice a healthy and civilized lifestyle

"Three reductions and three health" refers to salt reduction, oil reduction, sugar reduction, healthy mouth, healthy weight, and healthy bones

Reduce salt

Enjoy the natural taste of food

The Dietary Guidelines for Chinese Residents (2022) recommend that the daily intake of salt per person should be controlled within

First of all, consciously reduce the amount of salt used, and strictly control the amount of salt in cooking with the help of tools such as salt limit spoons; Reducing the amount of seasonings such as monosodium glutamate, chicken essence, and sauce, using more sour sauces such as vinegar and lemon juice, or replacing some salt and soy sauce with chili pepper and garlic, can improve the taste of food; Mostly use cooking methods such as steaming and stewing, eating cold dishes, putting less salt, and enjoying the natural taste

Secondly, people with a higher risk of hypertension replace ordinary table salt with low sodium salt, which not only controls blood pressure, but also reduces the risk

Third, when buying food, develop the habit of reading the nutrition facts list and eat less prepackaged foods

Fourth, eat less or no pickled foods, and minimize eating out or ordering takeout

Reduce oil

Increase good fat intake and consume a variety of vegetable oils

It is generally recommended that the amount of cooking oil per person per day is 25 to 30 grams, which is also two or three spoonfuls

Fatty acids can be divided into saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids

Excessive intake of saturated fatty acids can lead to obesity and increase the risk

Monounsaturated fatty acids and polyunsaturated fatty acids have a certain effect on lowering blood cholesterol and triglycerides

Polyunsaturated fatty acids are divided into two series

Among them, linoleic acid and α linolenic acid are indispensable fatty acids that the human body cannot synthesize on its own, and need to be provided through food, which is called essential fatty acids

The nutritional characteristics of different cooking oils are different, therefore, the type of cooking oil should be changed frequently, and a variety of vegetable oils should be eaten, such as olive oil, flaxseed oil, fish oil, etc.

Reduce sugar

Honey juice should also be drunk less

The World Health Organization and the Chinese Nutrition Society recommend that the daily intake of added sugars per person should not exceed 25 grams, and the maximum should not exceed 50 grams

Added sugar refers to the sugars artificially added to food, including sucrose, glucose and fructose added by humans when making food, and also includes starch syrup, maltose syrup, glucose syrup, fructose syrup and other sweet starch hydrolyzed products
commonly used in the food industry.

In addition, pure fruit juices, concentrated fruit juices and honey also belong to the sugar category
to be restricted.
The reason is that honey is mainly fructose and glucose, although it is natural, but because of the fast digestion and absorption speed, it also belongs to the sugars
that should be controlled.

Pure fruit juice will lose a lot of dietary fiber during the fruit juice process, and the digestion and absorption rate will be much faster, so the sugar in pure fruit juice should also be limited
.

Healthy mouth

Stick to flossing

Oral health can bring us white teeth, fresh breath and a charming smile
.

The World Health Organization has pointed out that dental health refers to the absence of abnormal tissue structure and function of teeth, periodontal tissue, adjacent parts of the mouth and maxillofacial area, and has formulated oral health standards that are "clean teeth, no caries holes, no pain, normal gum color, no bleeding phenomenon"
.

Although brushing can clean teeth, no matter how thorough the brushing is, food fragments and oral bacteria will still get caught between the teeth and damage the enamel
.
Floss removes food debris from hard-to-reach areas between teeth and at the edge of the gums
.

It is recommended to floss at least once a day, floss all the gaps between the teeth, and thoroughly remove residual food and bacteria to keep your teeth healthy
.

Healthy weight

More attention should be paid to fat loss

In addition to paying attention to weight figures, pay attention to waist circumference and body fat
.

The Chinese Nutrition Society recommends that the waist circumference of adult males and females should be controlled within 85 cm and 80 cm respectively, and the body fat rate should be 15% to 20% and 25% to 30%,
respectively.

To achieve this goal, we need to do two things right
.

First, do not overeat, maintain energy balance, eat regularly and quantitatively, chew carefully and swallow slowly, and eat one or two bites less per meal;

Second, rationally match food, maintain nutrient balance, ensure that the daily intake of food is not less than 12 kinds, no less than 25 kinds per week, increase vegetables, fruits, whole grains and other high nutrient density foods, reduce high-energy processed foods, intake of sufficient amounts of fish, poultry, eggs and milk and soybeans
.

Increasing high-quality protein intake not only increases satiety, but also helps to increase muscle, thereby increasing the basal metabolic rate, helping to "lie thin", and also strengthening resistance
.

Therefore, if necessary, you can combine some protein powder on the basis of your daily diet, or try high-fiber, low-energy, satiety, and nutritious meal replacement foods
.

While eating correctly, it is also necessary to actively engage in various types of physical activity, so that at least 5 days of moderate-intensity physical activity are carried out every week, accumulating more than 150 minutes, interrupting static behavior, and getting up and moving
every 1 hour of sitting.

Healthy bones

It's not just calcium supplementation

Vitamin D and the right amount of high-quality protein are equally important
for maintaining bone health.
With protein, human bones can be like concrete, hard but not brittle, tough, and able to withstand the impact
of external forces.

According to the dietary pagoda of the "Dietary Guidelines for Chinese Residents (2022)", we can meet our daily protein needs, that is, each person should consume 120 to 200 grams of animal foods rich in high-quality protein per day, 25 to 35 grams of soybeans and nuts, and 300 to 500 grams
of milk and dairy products.

In addition, more outdoor activities, according to their own conditions, often do some weight-bearing and muscle strengthening exercises
.

Push each other

More conducive to the realization of "three minus three health"

Although everyone attaches importance to cultivating a healthy lifestyle, it is still difficult for a single person to change unhealthy living habits and adhere to a
healthy lifestyle.

It is recommended to actively join various group activities under the guidance of professionals, turn the active health of "I" into "we" group health, everyone accompanies each other, encourages each other, and even supervises each other, it is easier to cultivate a healthy lifestyle, so as to obtain health
.