Fall Health Note: Develop 10 healthy eating habits
Health is the pursuit of everyone. To have health, it is not enough to rely on eating health products. To have health needs to start from everyday life, such as strengthening physical activity, developing good living habits, and so on. Good eating habits are the prerequisite for your longevity and health. The following Xiaobian introduced 10 healthy eating habits for everyone.
1, eat high fiber food before going to bed
Dr Judys Waterman, MIT Ph.D., said: “Having a low-calorie carbohydrate snack, such as cereals, helps sleep for half an hour before bedtime. Most people only consume as much fiber as they need. Half of the amount (25-35 grams), so it is recommended to add the last moment before bedtime.
2, with cool blisters black tea
The USDA study found that black tea contains more antioxidants than green vegetables or carrots, which can effectively help you fight wrinkles and cancer. According to a recent study in Japan, people who drink more than two cups of black tea a day have a 30% less chance of encountering influenza viruses than those who do not drink. Using hot tea will release more caffeine and tannin than cold tea, leading to periodic headaches, insomnia and other symptoms, while cold tea can be used to make beneficial substances without damage. Slowly dissolve.
3ã€Some vegetables must be eaten
It's not good to eat oil, but it's not good to eat less. Experts said that pumpkins and carrots contain a large amount of beta-carotene, so they can't be eaten too lightly. Frying out with oil is more beneficial to nutrient absorption. If the squash is used to cook porridge, make sure the other dishes have oil and let them meet in the stomach.
4, cold dish juice used to eat
Many people go to restaurants and like to order a dish or a salad with vegetables and fruits. They feel that they can supplement vitamins. In fact, the sauce in these dishes will bring a lot of calories to the original healthy dishes. It's best to put a well-prepared sauce in a small bowl and chop it with chopped vegetables so that the sauce you need is only 1/6 of the original.
5, cold wash meat, hot water wash vegetables
Many people like to take hot water for a while before washing their meat. As everyone knows, washing meat with warm water or hot water is not only easy to degenerate, corrupt, but also affect the taste of meat. Most importantly, it will accelerate the loss of protein, amino acids and B vitamins in the meat. On the contrary, it is better to use warm water when washing various types of fruits and vegetables. Experts point out that warm water removes pesticide residues from fruits and vegetables more easily than cool water.
6. Drink two glasses of water before each meal
Controlling weight is a "protracted war" for most people. Not long ago, researchers found that drinking two small glasses of water before meals can reduce hunger and food intake, which is more significant than dieting. Brenda David, of Virginia Tech University, said: “Water is the simplest and cheapest way to control weight.†People who drink before meals can consume nearly 300 calories a day. Professor Mike Ryan, an obesity expert at the University of Glasgow in the United States, also pointed out that in addition to drinking water, eating fruits, vegetables, and porridge before eating also has less calories and helps to increase satiety.
7, multivitamins eat after a meal
Experts said that eating fine in life will lose a large amount of B vitamins; excessive soaking of vegetables will soak large amounts of water-soluble vitamins; foods are left for too long, or frying, baking and other cooking methods may reduce the vitamin content. At this time, supplemental multivitamins are like an "insurance" and it is best to eat after meals. Folic acid, vitamin B, C and other water-soluble vitamins, if eaten fasting before meals, will be quickly absorbed into the small intestine through the stomach, not fully used by the body through the urine excreted. Vitamins A, D, E, K and other fat-soluble vitamins must be dissolved in fatty foods to be absorbed, such as taking an empty stomach, most can not be absorbed.
8, eat raw onion against heart disease
Many people carefully pick up onions when they are eating, which is a mistake. Dr. Kydo Gelwich, professor of cardiology at Harvard Medical School in the United States, points out that onion contains a lot of heart-protecting flavonoids, eat half a day raw, or drink the same amount of onion juice, can increase heart disease people about 30% of the "good cholesterol". Especially when eating less healthy food such as grilled meat, the onion inside is like your “helpful grassâ€. Experts point out that onions are good for patients with hypertension, hyperlipidemia, and cardiovascular and cerebrovascular diseases, and that they are best eaten raw and cold.
9, dark fruit anti-aging
When you can't decide what to buy, choose the dark one. Compared to light-colored fruits, dark fruits contain more antioxidants, vitamins, selenium, iron, calcium, zinc and other substances, with anti-cancer, anti-cancer, anti-aging effects.
10, dinner is better than late
Experts said that the peak period of human calcium excretion is 4-5 hours after a meal, dinner too late to eat, not only affect sleep, hoarding calories, but also prone to cause urinary tract stones. The best time for seniors to have dinner is best at 6 or 7 pm, and they should not eat or eat supper.
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