How to eat to lose weight the most? Acidic constitution is the root of all diseases, so acidic foods have become taboos in our diet? Diet experts from foreign countries are preaching that certain foods have many health benefits. Should we believe it?
Faced with various dietary puzzles in life, we are often confused. Fortunately, the latest version of the "Dietary Guidelines for Chinese Residents" recently released will provide us with guidance. Whether it is scientific or not, you can naturally draw conclusions by comparing it with a guide. Please note: This guideline is revised once every ten years, which means that this guideline will continue to be the dietary guidance for my country’s 1.3 billion residents until 2017!
1.Dark vegetables are the first choice. When it comes to vegetable selection, the new version of the "Guide" recommends that of the 300 to 500 grams of vegetables that should be eaten every day, it is best to have half of the dark vegetables. Because the vitamin content of dark vegetables is much higher than that of light vegetables. Research has found that the vitamin C content of the top 15 most consumed dark vegetables is twice as high as that of the top 15 light vegetables. Dark vegetables can ensure that vitamins and dietary fiber, especially water-soluble fiber, meet the needs of the human body. Nutrition. In the current Chinese diet, vegetable intake does not meet the standard, and fruit intake is less than 1/5 to 1/4 of the recommended amount. Dark vegetables include: spinach, rape, winter cabbage, celery leaves, water spinach, lettuce leaves, mustard greens, broccoli, shallots, chrysanthemum, leeks, radish leaves, tomatoes, carrots, pumpkins, red peppers, red amaranth, purple cabbage, etc. . In order to retain the nutrition of vegetables to the greatest extent, the new "Guide" recommends that vegetables should be washed first and then cut, stir-fried quickly, served in a pot, and stir-fried before eating.
2. 6000 steps + proper drinking water. How long have you not exercised? Where have the toned figures on the college playground gone? Part of our daily exercise includes activities that consume physical energy at work, travel and housework. , the other part is physical exercise, both of which can reduce the risk of developing chronic diseases such as cardiovascular disease. The new "Guidelines" recommend that adults perform a cumulative amount of exercise equivalent to walking more than 6,000 steps a day, preferably 30 minutes of moderate-intensity exercise. "6000 steps"It does not necessarily have to be done by walking. Energy-consuming activities such as housework can be converted into "steps". A conversion standard is recommended: 6,000 steps of physical activity = basic daily activity (2,000 steps) + 7 minutes of cycling (1,000 steps)) + 8 minutes of mopping (1,000 steps) + 10 minutes of moderate-speed walking (1,000 steps) + Tai Chi Drinking enough water for 8 minutes (1000 steps) every day is an added item in the new guidelines. Water is an essential substance for all life. A normal adult should drink at least 6 glasses of water every day (not less than 1200 ml). Drink water in small amounts and frequently, proactively, and should not drink water when feeling thirsty. Make it a habit to drink a glass of water in the morning, before going to bed, and after lunch break. This can dilute the blood. Sufficient water can also keep the body healthy and energetic. Also learn to choose the right drink. When choosing drinks, mainly look at the ingredient list, and try to choose drinks with high nutritional density, such as drinks containing vitamins, minerals and other nutrients.
