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Three months ago, Ms. Li, a 51-year-old high school teacher, saw an article on the Internet claiming that tofu is the "perfect food", rich in plant protein, low in calories, and helpful for weight loss.
At first, Ms. Li thought that this "tofu dinner" was very effective, and her weight was steadily reduced, but gradually she began to feel fatigue, dizziness, and even symptoms such as dry skin and hair loss.
In the hospital, Mr. Li told me that I had only eaten tofu every night for the past three months, and I immediately realized the seriousness of the problem, and the physical examination report showed that Mr. Li had a variety of nutrient deficiencies, such as iron, zinc, vitamin B12, etc., and the blood routine showed anemia, and the bone density test showed an increased risk of osteoporosis.
I said to Mr. Li: "Long-term consumption of single foods, especially low-calorie foods like tofu, although it helps to lose weight, but it may also lead to malnutrition, the human body needs a balance of various nutrients, including protein, fat, carbohydrates, vitamins and minerals, etc., although tofu is rich in high-quality protein, but iron, zinc and other content is low, long-term consumption may lead to the deficiency of these nutrients, in addition tofu is low in calories, long-term consumption of large amounts may also lead to insufficient calorie intake, affecting body function." ＂
Ms. Li was very surprised when she heard this, she said, "I always thought that tofu was the healthiest food, but I didn't expect it to harm myself, so what should I do?"
I suggested Mr. Li: "First of all, we should change our current eating habits as soon as possible, ensure that we consume enough calories and various nutrients every day, we can appropriately increase high-quality protein foods such as lean meat, fish, eggs, as well as fresh vegetables and fruits, and at the same time, we can appropriately supplement nutritional supplements such as iron and zinc to improve nutritional deficiencies. ＂
Mr. Li's experience has sounded the alarm bell for us: the pursuit of health, not blindly, all kinds of "magic food" on the Internet are not suitable for everyone, excessive consumption may be counterproductive, a balanced diet is the key, according to their own situation, reasonable combination of all kinds of food, not only to ensure nutritional needs, but also to take into account taste and convenience.
At the same time, we should also improve our ability to distinguish information, do not easily believe all kinds of specious "health knowledge" on the Internet, and consult professional doctors in time when encountering health problems, and do not self-diagnose and self-medicate, so as not to delay the condition.
In fact, there are not a few people like Mr. Li who pursue extreme diets, some people only eat fruits in order to lose weight, some people drink fruit and vegetable juice for a long time in order to "detoxify", and some people listen to "raw foodism" and refuse to consume any processed foods.
I once had a patient who had been eating raw food for a long time, and the lack of essential vitamins and minerals that led to weakened immunity and recurrent infections, and a young woman who went on a long-term diet in order to lose weight quickly, resulting in digestive problems and endocrine disorders, all of which remind us of the dangers of one-sided pursuit of a certain way of eating.
In fact, no food is "perfect", and no diet is one-size-fits-all, everyone's physical condition, living environment, and exercise habits are different, and the best way to eat is suitable for you.
So how can we achieve a scientific and balanced diet? Let me give you a few suggestions:
1. Food diversification, every day, there should be different types of food such as cereals and potatoes, vegetables and fruits, livestock, poultry, fish, eggs and milk to ensure the intake of various nutrients.
2. Staple food matching, thickness matching, not only to eat fine rice, flour, but also to eat coarse grains, such as whole wheat, corn, millet, etc., not only to supplement B vitamins, but also to promote intestinal peristalsis.
3. Meat and vegetarian matching, the diet should not only include fish, meat, eggs and other animal foods, provide high-quality protein and minerals such as iron and zinc, but also have a variety of vegetables, supplement dietary fiber and antioxidants.
4. Less oil, less salt, less sugar, when cooking, the right amount of oil, less salt, and less sweets should be eaten to reduce the intake of fat, sodium and added sugar.
5. Eat regularly, eat three meals a day on time, don't overeat, and don't over-diet, so that the body can get nutrients and energy in a regular manner.
In addition to diet, a healthy lifestyle also includes moderate exercise, adequate sleep, mental balance and other aspects.
What do you think about this? Welcome to discuss in the comment area!