Chinese food culture has been known for its diversity and uniqueness since ancient times. However, with the change of modern lifestyles and the rise of fast food culture, the eating habits of Chinese people have also changed dramatically.
Oil and sugar are common condiments in the Chinese diet, which not only add rich taste and deliciousness to dishes, but also satisfy people's taste needs. But when we rely too much on them, it can have serious consequences for our health. The risk of chronic diseases such as obesity and diabetes increases over time, and it can also lead to a range of other serious health problems.
According to the Lancet, more than 22% of people worldwide die from unhealthy eating habits. This number is shocking and makes us realize the importance of diet for health. In China, poor eating habits have become a serious problem. According to statistics, China ranks first among the world's 20 most populous countries in terms of cancer and mortality caused by diet, even surpassing the United States.
Reminder: 4 eating habits that may be bad for your health
Greasy foods
Many traditional Chinese dishes use a lot of high-oil heat treatment methods such as frying and stir-frying. These methods not only increase the flavor and taste of the food, but also allow the food to absorb a lot of oil. Long-term intake of high-fat foods increases the risk of diseases such as heart disease, high blood pressure, and obesity. Therefore, reducing the fat content of fried and cooked food is an important step to improve the health of the Chinese diet.
The intake of medium salt is generally high
Salt is a commonly used condiment in many Chinese dishes, and while it can enhance the taste of food, too much salt intake can put more stress on our kidneys. To reduce salt intake, we can try to use other condiments such as soy sauce, vinegar, chili paste, etc., to enhance the flavor of the food.
High carbohydrate intake
Staple foods such as rice and noodles occupy an important position in the diet of Chinese, however, long-term high-carb diets are prone to affect blood sugar and weight. Therefore, controlling the intake of carbohydrates as much as possible is an important factor in maintaining health. Try increasing your intake of vegetables and protein to reduce the amount of staple foods.
The cooking method is also not very healthy
For example, high-temperature oil is often used to stir-fry food, which can lead to the loss of nutrients from the food. In addition, condiments such as monosodium glutamate are often used in Chinese cooking, which contain excessive amounts of sodium and are not good for health. Therefore, choosing healthy cooking methods, such as steaming, boiling, etc., can reduce the nutrient loss of food and reduce the adverse effects on health.
How to eat healthy? Keep 5 principles in mind
1. Eat a varied diet
A healthy diet should include many different types of foods, such as vegetables, fruits, whole grains, protein sources (e.g., fish, poultry, legumes, etc.), and healthy sources of fat (e.g., avocados, nuts, olive oil, etc.). A varied diet can provide comprehensive nutrition to meet the body's various needs.
2. Control the right amount
Controlling the portion size of food in moderation can help you better control your dietary intake. First of all, a reasonable portion of food can avoid excess energy and prevent weight gain. If you don't control your diet for a long time, the excess calories will turn into fat accumulation in the body, leading to weight gain. The right amount can meet the body's needs and avoid excessive energy intake, so as to maintain a stable weight.
Second, eating a sensible portion can help prevent other health problems from occurring. By controlling the portion size of food, we can reduce our exposure to these potential problems and protect our health.
3. Balanced nutrition
A healthy diet requires a well-rounded and balanced diet. This means consuming the right amount of carbohydrates, protein, and fats each day, and getting enough vitamins, minerals, and fiber. Make sure you're getting the nutrients you need from a variety of foods.
4. Reduce processed foods
Processed foods often contain too much salt, sugar, and unhealthy fats, however, consuming too much salt can lead to health problems such as abnormal blood pressure, kidney problems, etc., which poses a huge threat to our health. In pursuit of a healthy lifestyle, we should minimize the intake of processed foods and choose fresh ingredients for cooking.
In conclusion, we can eat healthier by eating a varied diet, moderate control, balanced nutrition, reducing processed foods, and timing our meals wisely. These principles apply not only to people who are health-conscious, but also to anyone looking to improve their eating habits. Let's start eating healthy and add points to your physical health!