Hello everyone, I'm Nutrition Chef Kutani Aliang, today's topic is: the top secret of healthy eating, the four divisions of healthy diet, what happens if you don't eat "carbs", what happens if you don't eat fruits and vegetables, what happens if you don't eat meat?
Now to the topic:
In the UK, there is a proverb that says, "You are what you eat." It means that what kind of food you eat determines what kind of body you have. It can be seen that our eating habits are closely related to physical health.
There is also an idiom in the mainland, "Illness comes from the mouth", which means that many diseases of people are eaten, indicating that health and diet are closely related.
In terms of food consumption, too little diet can not meet the needs of the body's metabolism, which will cause malnutrition and low immunity; Eating too much and getting too much nutrients can lead to obesity.
In terms of dietary mixing, eating too many carbohydrates and processed sugars, and eating too few fruits and vegetables, is prone to diabetes; If you eat too much fried food and too little fruits and vegetables, high blood pressure and cardiovascular and cerebrovascular diseases will come to your door; Eating too much fried food and too little high-quality protein is also one of the triggers of depression.
In his book "Eat Wrong, Of Course You Get Sick!", Dr. Chen Junxu advocates a healthy eating method based on the food quadrant, which means that vegetables, fruits, protein-rich and carbohydrate-rich foods are one quarter each in each meal.
Among them, brown rice, embryo rice and grain rice with high nutritional value were the best staple foods for carbohydrates. In terms of fruits, try to eat local and seasonal high-quality fruits; In terms of vegetables, not only green vegetables are eaten, but other colors, such as yellow, red, white, purple, and orange, are eaten as much as possible; Protein can eat fish, lean meat, beans, eggs, and the best intake of animal protein and vegetable protein is 5:5.
Dr. Chan believes that the "food quadrangle" is the most instructive dietary principle today, and it is also the highest rule of healthy eating for modern people.
In fact, Dr. Chan's "food quadrangle" is similar to the meat and vegetable diet we have always advocated. When it comes to the world's natural foods, only breast milk can provide all the nutrients a baby needs. To ensure the various nutritional needs of our body, a single food is not advisable. Only eating meat without vegetables, or only eating vegetarian food can not achieve nutritional balance, only the combination of meat and vegetables can ensure that the body absorbs balanced and comprehensive nutrition, which is the premise of health and longevity.
What happens if you don't eat "carbs"?
"Carbs" usually refers to the staple food in the food is mainly carbohydrates, that is, japonica rice, white noodles, etc., some time ago, the "carbohydrate-free slimming method" was very popular with female friends, and many people began the journey of quitting carbohydrates. However, if you really quit "carbs", although there is a certain slimming effect, other problems have also appeared, some people have hair loss, some people have menstrual disorders, and some people become prone to depression....
A 25-year study in The Lancet covering 430,000 people showed that too much or too little carbohydrate intake shortens life expectancy, and that there is a U-shaped relationship between intake and life expectancy. As everyone knows, "carbohydrate" is one of the three major nutrients for the human body to produce energy, is an important source of energy for the human body to maintain life, and plays a very important role in human health
Researchers believe that in most cases, blindly reducing the intake of carbohydrate staples will lead to more animal protein and fat, which can lead to increased inflammation in the body and accelerated aging, which is one of the reasons for the increased risk of death.
What happens if you don't eat fruits and vegetables?
Fresh vegetables and fruits contain a large amount of vitamins, trace elements and other antioxidants, such as vitamin C, vitamin E, carotenoids, bioflavonoids and other phytochemicals. If you don't eat vegetables and fruits for a long time, it will lead to nutrient insufficiency, indigestion, aggravate inflammation in the body, cause low immunity, and is not conducive to the recovery of chronic diseases. Therefore, we should ensure that we eat enough fresh fruits and vegetables, which accounts for half of the total amount of the diet, and if conditions do not allow, it is also possible to supplement with antioxidant nutrients in moderation.
What happens if you don't eat meat?
Meat food can provide the human body needs protein, fat, inorganic salts and vitamins, etc., in order to lose weight, many people take vegetable food as the best way to eat, but ignore the role of protein is an important raw material for the human body to repair tissue damage.
If the human body lacks protein, it cannot maintain a normal metabolism; Long-term lack of protein will also lead to the inability of physiological functions to function normally, which can easily cause a variety of diseases and even premature aging. It is recommended that everyone consume appropriate amounts of meat from the perspective of nutritional balance.
In the occurrence and development of chronic inflammation, dietary factors are the easiest to control. Starting from a healthy diet, it is not too late to make amends, timely correction of bad eating habits, adhere to the food quadrangle guidelines, meat and vegetarian, balanced nutrition, can help prevent the occurrence and development of inflammation, and also help us to maintain energy and emotional stability every day.
Well, this health knowledge will be shared here for the time being
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