1. Rinse your mouth immediately after eating. This dilutes the acidic fluid in your mouth and removes some food debris without damaging tooth enamel. If possible, you can also floss your teeth between your teeth, and water flossing is also possible.
2. Eat a few bites of vegetarian dishes first, then a few bites of meat dishes, and then start eating staple food. This meal sequence can help you control your blood sugar after meals, and long-term adherence may also help you lose weight. Eating protein or fiber snacks 30 minutes before meals has a similar effect.
3. Eat vegetables with priority to pick dark colors, and often change colors while eating. The "Dietary Guidelines for Chinese Residents" recommends ensuring a daily intake of 300-500g of vegetables, with dark vegetables accounting for 1/2. Because dark vegetables not only have better vitamin and mineral content than light vegetables, but also contain more natural colors that are beneficial to the human body.
(The so-called dark vegetables are darker in color and dark from the inside out, such as cucumbers and purple eggplants that are dark on the surface, but are light after peeling off the skin)
4. Eat 200-350g of fresh fruit every day. For example, half a papaya, 10-17 strawberries, 2 small apples or oranges, etc.
5. Eat fish at least twice a week (fish oil cannot be replaced). Fish nutrition is not limited to omega-3 fatty acids like EPA and DHA. Fish is also rich in high-quality protein (mostly around 20%), as well as more B vitamins, especially vitamin B12.
In addition, there are very few foods containing vitamin D in daily natural foods, and a piece of about 85 grams of salmon has 400IU of vitamin D, which is one of the few foods that can supplement vitamin D.
6. Eat some "good" carbs, such as -
· Whole grains (e.g. whole wheat bread, whole wheat flour, oats, barley, buckwheat, whole corn kernels)
· Non-fried potatoes (potatoes, taro, yams, sweet potatoes)
· Other high-starch vegetables (e.g. lotus root, water chestnut, horseshoe, some varieties of pumpkin)
· Mixed beans (e.g. red beans, mung beans, kidney beans, chickpeas)
· Most fruits
While providing carbs, they can also provide more vitamins, minerals and other beneficial components, and the dietary fiber is high, satiety, blood sugar response is low, and mixed beans can also supplement some protein.
7. Eat less "bad" fats and control fat intake. In terms of diet, carbohydrates and fats that have the greatest impact on blood cholesterol levels are carbohydrates and fats, especially saturated fats and trans fats.
To reduce saturated fats and trans fatty acid intake, you need to limit the following foods:
✖️ Fatty meat of pigs, cows and sheep and parts cooked with skins
✖️ Animal oils (including butter, lard, cream)
✖️ Coconut oil, palm oil
✖️ Fried foods
✖️ Hydrogenated vegetable oil, margarine
✖️ Cakes, tarts, biscuits and other Chinese and Western desserts (animal oil and hydrogenated vegetable oil will be added)
8. Don't always eat while it's "hot" and refuse to eat too hot. The oral and esophageal mucosa is fragile and prone to injury, and if it is often injured, it requires repeated repair of mucosal cells, which is easy to induce cancer. The International Agency for Research on Cancer (IARC) has long classified hot drinks above 65°C as a Class 2A (possibly carcinogenic to humans) carcinogen.
9. Don't eat too quickly. The risk of esophageal cancer, gastrointestinal digestion burden, and the risk of becoming fat will increase, eating a meal for ten minutes is not much, chewing slowly can increase the feeling of fullness, it is good to have this habit.
10. Refuse to be sedentary. Sitting for a long time affects metabolism, "varicose veins" may appear, and it will also compress the spine and stiff shoulders, which may lead to muscle loss, decreased hip mobility, and joint cartilage cannot absorb nutrients.
11. Avoid eating too little carbs or eating too much. Acceptable energy supply for carbohydrates ranges from 40% to 65%.
Too little can lead to insufficient blood sugar supply to the brain, easy to feel tired, emotionally unstable, and less productive. In the long term, there may also be delayed menstruation and memory loss. Eating too much can easily lead to high calorie intake. In addition, excessive intake of refined carbohydrates can increase the burden of blood sugar and insulin surge, which is not good for health.
12. Pay attention to kitchen hygiene. Refuse to make cutting boards and knives raw and cooked, oil smoke before cooking, rags mixed without washing or changing, kitchen waste not cleaned up in time, etc.
13. Avoid fasting for too long. From some studies, it can be seen that what is useful for preventing gallstones is to eat every meal regularly and avoid fasting for too long. Women should be more careful, the risk of gallstones is higher than that of men, and many are still over-dieting, often fasting for a long time.
14. Control salt, you can eat some sour and spicy. Not to mention the harm of excessive salt intake. If less salt is tasteless, vinegar and chili pepper as two potential health care effects, put together is not only delicious, but also healthy, sour and spicy food, you put less salt and oil will also feel delicious. Of course, the combination of spicy + high salt + high oil will definitely not work.
15. Drink some cold brew tea. Tea is indeed a very good thing, it contains polyphenolic compounds (especially catechins) and tea polysaccharides, which have antioxidant and anti-inflammatory effects. Compared with hot tea, cold brew tea has a lower caffeine content, sweeter taste and less bitterness, and stronger antioxidant activity of tea soup, which is worth trying.
16. Drink enough milk. Dairy products are a good source of calcium that is difficult to replace in natural foods, with large amounts and good absorption, and milk also provides vitamins such as vitamin B2 and minerals such as magnesium, potassium, zinc and selenium. The dietary guidelines for Chinese residents recommend that each person consume dairy products equivalent to 300ml~500ml of liquid milk per day
17. Ensure the amount of exercise. Guidelines from many countries recommend that adults should engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or a combination of both. It is useful for maintaining a healthy weight, reducing the risk of all-cause mortality and the risk of cardiovascular disease, diabetes, cancer and other diseases, alleviating depression and anxiety, improving cognition, and improving sleep and quality of life.
18. Generally, control the bathing time to 5-20 minutes. In addition to harming the skin for too long, in case of poor ventilation and easy to faint, friends suffering from respiratory diseases, cardiovascular and cerebrovascular diseases, and anemia should be extra careful.
19. Don't smoke and drink in the New Year. Every day, everyone talks, but it really hurts health too much, so I will emphasize it at the end.
20. Regular physical examination.