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The Spring Festival holiday is approaching, and many people are gearing up for the "lying eating mode"
.
Lamb, grilled streaky, beef pot, winter favorite of the most delicious dishes all of them are hard vegetables, if eaten can "paralysis" brush cell phone in bed watching a drama .
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congratulations! Successfully unlocked the "health hazard package".
If it goes on, it will increase the weight from the appearance and quietly bury the hidden dangers inside the body
.
In the cold season, hospitalization and mortality related to cardiovascular and cerebrovascular diseases (such as myocardial infarction and cerebral infarction) are 10% to 20% higher than in summer
.
.
Lamb, grilled streaky, beef pot, winter favorite of the most delicious dishes all of them are hard vegetables, if eaten can "paralysis" brush cell phone in bed watching a drama .
.
.
.
.
.
.
congratulations! Successfully unlocked the "health hazard package".
If it goes on, it will increase the weight from the appearance and quietly bury the hidden dangers inside the body
.
In the cold season, hospitalization and mortality related to cardiovascular and cerebrovascular diseases (such as myocardial infarction and cerebral infarction) are 10% to 20% higher than in summer
.
The health burden brought by big fish and meat
.
The traditional Chinese diet is based on plant foods, supplemented by animal foods
.
With the general increase in residents’ incomes, more and more people’s appetites have become "meal without meat or dislikes" in recent years
.
.
The traditional Chinese diet is based on plant foods, supplemented by animal foods
.
With the general increase in residents’ incomes, more and more people’s appetites have become "meal without meat or dislikes" in recent years
.
The "Report on the Status of Nutrition and Chronic Diseases of Chinese Residents (2020)" shows that the dietary structure of Chinese residents is unreasonable, and the fat-to-energy ratio continues to increase.
The total urban and rural areas have reached 34.
6%, and the rural area has exceeded the recommended upper limit of 30% for the first time; adult residents are overweight and obese over 50%.
%, the prevalence/incidence of chronic diseases is still on the rise-overweight and obesity are also important risk factors for chronic diseases such as cardiovascular and cerebrovascular diseases, diabetes and various cancers; deaths caused by chronic diseases in China accounted for 88.
5% of the total deaths in 2019.
The death rate of cerebrovascular diseases, cancer, and chronic respiratory diseases was 80.
7%
.
The total urban and rural areas have reached 34.
6%, and the rural area has exceeded the recommended upper limit of 30% for the first time; adult residents are overweight and obese over 50%.
%, the prevalence/incidence of chronic diseases is still on the rise-overweight and obesity are also important risk factors for chronic diseases such as cardiovascular and cerebrovascular diseases, diabetes and various cancers; deaths caused by chronic diseases in China accounted for 88.
5% of the total deaths in 2019.
The death rate of cerebrovascular diseases, cancer, and chronic respiratory diseases was 80.
7%
.
As the saying goes, eating too much meat will also have an adverse effect on health.
Studies have found that excessive intake of meat may increase the risk of obesity, type 2 diabetes, colorectal cancer and colorectal cancer
.
A healthy winter can change these points:
Studies have found that excessive intake of meat may increase the risk of obesity, type 2 diabetes, colorectal cancer and colorectal cancer
.
A healthy winter can change these points:
1.
Adjust the dietary structure to ensure the intake of plant foods
Adjust the dietary structure to ensure the intake of plant foods
Increasing the intake of plant foods in the daily diet plays an important role in a balanced diet.
It can not only supplement a variety of nutrients, but also prevent the occurrence of chronic diseases
.
Large-scale cohort studies suggest that a diet rich in plant foods such as whole grains, fruits and vegetables, nuts, and beans can greatly reduce the risk of type 2 diabetes, hyperlipidemia, fatty liver, and cardiovascular and cerebrovascular diseases
.
It can not only supplement a variety of nutrients, but also prevent the occurrence of chronic diseases
.
Large-scale cohort studies suggest that a diet rich in plant foods such as whole grains, fruits and vegetables, nuts, and beans can greatly reduce the risk of type 2 diabetes, hyperlipidemia, fatty liver, and cardiovascular and cerebrovascular diseases
.
Researchers have also conducted a meta-analysis on the relationship between food components and the risk of all-cause mortality, and found that increasing the intake of whole grains, fruits, vegetables, and nuts is associated with a lower risk of all-cause mortality, and can reduce the risk of all-cause mortality by up to 56%.
Risk of death from all causes
.
Among all kinds of plant foods, we are most familiar with vegetables and fruits, which provide rich vitamins, minerals, dietary fiber, and plant compounds
.
Risk of death from all causes
.
Among all kinds of plant foods, we are most familiar with vegetables and fruits, which provide rich vitamins, minerals, dietary fiber, and plant compounds
.
In addition, don't forget the nuts.
They have less water, more dry goods, and excellent nutritional value.
They can supplement protein, unsaturated fatty acids, vitamins, minerals and dietary fiber
.
They have less water, more dry goods, and excellent nutritional value.
They can supplement protein, unsaturated fatty acids, vitamins, minerals and dietary fiber
.
2.
Eat nuts in moderation, nutritious and healthy
Eat nuts in moderation, nutritious and healthy
Various delicious nuts can be used as protein supplements, and their nutrition does not stop there
.
The following table shows the nutritional composition of common nuts
.
Nuts contain protein, polyunsaturated fatty acids, dietary fiber, and various minerals and vitamins such as potassium, zinc, and calcium
.
Different nuts have their own strengths in nutrition.
Altar is higher in protein, monounsaturated fatty acids, dietary fiber, vitamin E and calcium; cashew nuts are rich in magnesium and zinc; hazelnuts are rich in dietary fiber and monounsaturated fatty acids and higher levels of vitamin E .
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The following table shows the nutritional composition of common nuts
.
Nuts contain protein, polyunsaturated fatty acids, dietary fiber, and various minerals and vitamins such as potassium, zinc, and calcium
.
Different nuts have their own strengths in nutrition.
Altar is higher in protein, monounsaturated fatty acids, dietary fiber, vitamin E and calcium; cashew nuts are rich in magnesium and zinc; hazelnuts are rich in dietary fiber and monounsaturated fatty acids and higher levels of vitamin E .
.
.
.
.
.
.
From a comprehensive point of view, almond tree is a nut with controllable energy and relatively comprehensive nutrition
.
The main nutrient composition of nuts** The data is the nutrients contained in nuts per ounce (≈ 28 g); nuts are rich in unsaturated fatty acids, which are useful for reducing "bad" cholesterol (low-density lipoprotein cholesterol, LDL-C) and improving blood lipids There are benefits, regular intake can reduce the risk of cardiovascular disease
.
Eating 4 servings of nuts per week has a positive effect on a 19% reduction in all-cause mortality risk, a 44% reduction in total cardiovascular disease risk, and a 34% reduction in coronary heart disease risk
.
Nuts are also a good source of vitamins, especially vitamin E and B vitamins
.
.
The main nutrient composition of nuts** The data is the nutrients contained in nuts per ounce (≈ 28 g); nuts are rich in unsaturated fatty acids, which are useful for reducing "bad" cholesterol (low-density lipoprotein cholesterol, LDL-C) and improving blood lipids There are benefits, regular intake can reduce the risk of cardiovascular disease
.
Eating 4 servings of nuts per week has a positive effect on a 19% reduction in all-cause mortality risk, a 44% reduction in total cardiovascular disease risk, and a 34% reduction in coronary heart disease risk
.
Nuts are also a good source of vitamins, especially vitamin E and B vitamins
.
Vitamin E is a natural antioxidant and a scavenger of free radicals.
It can protect biological membranes and other proteins from free radical attacks.
It is also important for immune function.
Vitamin E supplementation can prevent lipid peroxidation and reduce the formation of lipofuscin.
, Play a role in delaying aging; vitamin E is a necessary factor to maintain the integrity of red blood cells, can protect the integrity of red blood cells, human lack of vitamin E will reduce the number of red blood cells and shorten the survival time
.
It can protect biological membranes and other proteins from free radical attacks.
It is also important for immune function.
Vitamin E supplementation can prevent lipid peroxidation and reduce the formation of lipofuscin.
, Play a role in delaying aging; vitamin E is a necessary factor to maintain the integrity of red blood cells, can protect the integrity of red blood cells, human lack of vitamin E will reduce the number of red blood cells and shorten the survival time
.
B vitamins are indispensable for metabolism in the body, and are also nutrients that modern people are more likely to lack.
Vitamin B1 deficiency can lead to loss of appetite, memory loss and muscle weakness; vitamin B2 deficiency may cause inflammation in multiple parts, such as angular cheilitis and lip turtle Cracks, etc.
; insufficient vitamin B6 intake may cause skin rashes, glossitis, cheilitis and other problems
.
Vitamin B1 deficiency can lead to loss of appetite, memory loss and muscle weakness; vitamin B2 deficiency may cause inflammation in multiple parts, such as angular cheilitis and lip turtle Cracks, etc.
; insufficient vitamin B6 intake may cause skin rashes, glossitis, cheilitis and other problems
.
Nuts have another benefit-rich in dietary fiber, dietary fiber can increase satiety, promote intestinal peristalsis, and it is also beneficial for preventing type 2 diabetes and lowering cholesterol
.
The Harvard University study also found that if one serving of red meat is replaced with protein from other food sources every day, the risk of early death can be reduced by 7% to 19%, and nut replacement has the best effect
.
.
The Harvard University study also found that if one serving of red meat is replaced with protein from other food sources every day, the risk of early death can be reduced by 7% to 19%, and nut replacement has the best effect
.
Nuts are so good, how much is appropriate to eat every day? The "Chinese Residents Dietary Guidelines (2016)" recommends: Eat 50~70 grams of nuts a week, divided to a day, which is about 2~3 walnuts, 8~10 almonds, and 15 pistachios
.
.
For vegetarians, the intake can be more.
It is recommended that egg-milk vegetarians consume 15-25 grams of nuts a day, while vegans are best to eat 20-30 grams of nuts a day
.
In addition to paying attention to eating nuts in moderation, it is best to choose original nuts instead of salted or candied processed products to avoid excessive intake of sodium and extra sugar
.
In terms of eating method, you can combine nuts with the main meal and add them to stir-fried dishes, such as celery and cashews, or cook porridge with cereals, or mix them into yogurt, such as almond yogurt, etc.
Way of eating nuts
.
It is recommended that egg-milk vegetarians consume 15-25 grams of nuts a day, while vegans are best to eat 20-30 grams of nuts a day
.
In addition to paying attention to eating nuts in moderation, it is best to choose original nuts instead of salted or candied processed products to avoid excessive intake of sodium and extra sugar
.
In terms of eating method, you can combine nuts with the main meal and add them to stir-fried dishes, such as celery and cashews, or cook porridge with cereals, or mix them into yogurt, such as almond yogurt, etc.
Way of eating nuts
.
3.
Don't neglect intestinal health
Don't neglect intestinal health
Fast-paced life and high work pressure are the true portrayal of people struggling in the workplace.
Sitting, staying up late, and eating irregularly have become the norm for many people
.
This unhealthy life>
.
In particular, binge eating during the Spring Festival will aggravate the burden on the intestines, leading to weight gain and skin acne problems
.
Sitting, staying up late, and eating irregularly have become the norm for many people
.
This unhealthy life>
.
In particular, binge eating during the Spring Festival will aggravate the burden on the intestines, leading to weight gain and skin acne problems
.
The intestine is not only responsible for digesting food and absorbing nutrients, it is also the "first line of defense for physical health" and the human body's largest immune organ.
Intestinal health will affect the body's immunity, skin health, and mental state
.
Research in recent years has found that the intestinal flora has a certain correlation with obesity, diabetes, cardiovascular and cerebrovascular diseases, inflammatory bowel disease, gastrointestinal cancer and autoimmune diseases
.
The latest research also found that the health of the intestines will also affect the mental state of people.
In many cases, insomnia, anxiety, depression, etc.
are also related to the health of the intestines
.
Intestinal health will affect the body's immunity, skin health, and mental state
.
Research in recent years has found that the intestinal flora has a certain correlation with obesity, diabetes, cardiovascular and cerebrovascular diseases, inflammatory bowel disease, gastrointestinal cancer and autoimmune diseases
.
The latest research also found that the health of the intestines will also affect the mental state of people.
In many cases, insomnia, anxiety, depression, etc.
are also related to the health of the intestines
.
It may surprise you to say it.
There are 1,000 to 1,150 kinds of bacteria in the human intestine, which is about 100 trillion bacteria, which is 10 times the number of human cells
.
There are 1,000 to 1,150 kinds of bacteria in the human intestine, which is about 100 trillion bacteria, which is 10 times the number of human cells
.
One of the most important categories is probiotics.
The World Gastroenterology Organization pointed out in the "Guide to Probiotics and Prebiotics" that intake of proper amounts of probiotics is beneficial to the health of the host
.
Daily intake of foods such as yogurt rich in probiotics can help promote digestion and intestinal peristalsis, protect the intestinal micro-ecological environment, and maintain intestinal health
.
The World Gastroenterology Organization pointed out in the "Guide to Probiotics and Prebiotics" that intake of proper amounts of probiotics is beneficial to the health of the host
.
Daily intake of foods such as yogurt rich in probiotics can help promote digestion and intestinal peristalsis, protect the intestinal micro-ecological environment, and maintain intestinal health
.
Probiotics mainly affect the intestinal ecosystem by affecting the mucosal immune mechanism, interacting with intestinal symbiotic bacteria or potential pathogenic microorganisms, producing metabolic end products (such as short-chain fatty acids), and communicating with host cells through chemical signal transduction
.
These mechanisms of action can inhibit potential pathogenic bacteria, improve the intestinal environment, enhance the intestinal barrier function, and reduce inflammation
.
.
These mechanisms of action can inhibit potential pathogenic bacteria, improve the intestinal environment, enhance the intestinal barrier function, and reduce inflammation
.
Based on the results of more than 70 randomized controlled trials in the past five years, the European Society of Primary Care Gastroenterology (ESPCG) clearly pointed out in the International Consensus on the Application of Probiotics in the Management of Lower Gastrointestinal Symptoms in 2018 that probiotics are harmful to irritable bowel.
The lower gastrointestinal symptoms such as abdominal pain, bloating, gas, and constipation in patients with the syndrome can be significantly relieved or improved
.
The lower gastrointestinal symptoms such as abdominal pain, bloating, gas, and constipation in patients with the syndrome can be significantly relieved or improved
.
In addition, probiotics can also relieve anxiety and stabilize the intestinal flora; in people without irritable bowel syndrome, probiotics have a more significant effect on improving bowel habits
.
The consensus also pointed out that for patients receiving Helicobacter pylori eradication therapy, probiotics can be used as an adjuvant therapy to prevent or reduce diarrhea
.
.
The consensus also pointed out that for patients receiving Helicobacter pylori eradication therapy, probiotics can be used as an adjuvant therapy to prevent or reduce diarrhea
.
There are many types of probiotic-related products on the market.
It should be pointed out that only active probiotics can produce beneficial effects on the body: live probiotics, such as Lactobacillus, Bifidobacterium, etc.
, are not affected by gastric acid.
Continue to enter the intestines and exert its effects
.
For products that are fermented by probiotics, but subsequently kill probiotics through high temperature and other methods, only the "corpses" of probiotics are consumed, which is not very beneficial to the human body
.
Health is also a responsibility
.
For ourselves and for our family, we all have the responsibility to keep healthy
.
It should be pointed out that only active probiotics can produce beneficial effects on the body: live probiotics, such as Lactobacillus, Bifidobacterium, etc.
, are not affected by gastric acid.
Continue to enter the intestines and exert its effects
.
For products that are fermented by probiotics, but subsequently kill probiotics through high temperature and other methods, only the "corpses" of probiotics are consumed, which is not very beneficial to the human body
.
Health is also a responsibility
.
For ourselves and for our family, we all have the responsibility to keep healthy
.
A healthy winter and a healthy Chinese New Year are inseparable from a balanced diet.
It is recommended to appropriately increase the proportion of plant-based foods, eat more fruits, vegetables and nuts.
At the same time, plant-based foods such as plant-based "yogurt" can be used to supplement nuts and probiotics, or plant-based "meat".
"To increase the variety of diets
.
It is recommended to appropriately increase the proportion of plant-based foods, eat more fruits, vegetables and nuts.
At the same time, plant-based foods such as plant-based "yogurt" can be used to supplement nuts and probiotics, or plant-based "meat".
"To increase the variety of diets
.
