Some people are tired, tired, sleepy all year round,
In addition to some disease-related causes,
It may also be related to an irrational diet.
If you eat the following three types of food wrong,
Fatigue is very easy to appear.
Staple foods can not be eaten too little
1 ► The Dietary Guidelines for Chinese Residents (2022) recommend that adults consume 200 to 300 grams of cereals per day, of which 50 to 150 grams of whole grains and miscellaneous beans; It is recommended to consume 50 to 100 grams of potatoes per day, all of which are raw weight. The weight of food increases after cooking, for example, raw rice: cooked rice has a weight ratio of 1:2.5, and flour: steamed buns weigh 1:1.5.
2 ► When eating staple foods, pay attention to the combination of coarse and fine, do not eat only coarse grains because of good nutrition of coarse grains, the amount of general coarse grains can account for 1/3 to 1/2 of staple foods.
Red meat should also be eaten in moderation
1 ► We all know that red meat can not eat too much, but red meat is rich in trace elements such as iron and zinc, as well as vitamin B12, niacin, vitamin B1 and vitamin B2. Red meat intake is low, prone to iron deficiency anemia.
2 ► The Dietary Guidelines for Chinese Residents (2022) recommend that the average adult eats 300 to 500 grams (raw weight) of livestock and poultry meat per week, of which poultry meat can account for more than half and livestock meat accounts for less than half. If you have no idea of weight, refer to a medium-sized egg weighing about 50 grams.
Sweets should be limited
1 ► For added sugars, it is recommended that healthy adults consume no more than 25 grams of sugar per person per day. Obese people, people with three highs, and people with low gastrointestinal function especially eat less sweets.
2 ► Children should control their daily intake of added sugars, especially those who drink fewer sugary drinks. Try to replace sugary drinks with plain water. If you feel that the boiled water has no taste, you can add 1 to 2 fresh lemon slices, 3 to 4 mint leaves, etc. to the water to increase the taste of the water.
Guidance experts for this issue
Yu Kang, chief physician of the Department of Clinical Nutrition, Peking Union Medical College Hospital
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