Women eat healthy and eat as long as seven full
As the saying goes, "eat eight minutes to eat," but for women's friends, the best way to eat healthy is to eat only seven points. Why? Women's friends need to maintain a moderate sense of hunger. “Hungry†is not only rewarding but also makes health more points. If you want to control the amount of diet to achieve the effect of a long and healthy life, you must first understand the source of calories and how to maintain a balanced diet. This will not reduce the amount of calories but will not meet daily needs, even basic nutrition. Unbalanced, it is impossible to achieve the desire for a long and healthy life. The purpose of the diet is to allow the body to replenish calories. The amount of calories required refers to the energy required to maintain normal physiological functions and daily activities of the body. If the amount is lower than this amount, it will have an adverse effect on the body. Especially young teenagers who are developing, need to pay attention to caloric supplements, and even need to ingest enough calories. Heat needs to be different according to gender, height, weight, and individual activity. Boys need about 2150 to 2650 calories, and girls need about 2100 calories. ~2200 card. For adult calories, it is recommended to maintain at 1800 calories, and the minimum is not less than 1,000 calories. Because the body's daily caloric consumption has three main ways, the first part is the basal metabolic rate, which accounts for about 65-70% of the total body calorie consumption; the second part is physical activity, which accounts for about 15-30% of the total calorie consumption; The third part is the thermal effect of food, accounting for at least about 10%. In other words, if you want to maintain the normal functioning of your body, you must maintain a certain amount of calories, otherwise, once the calories are exhausted and there is no time to replenish, health will give you a warning. High calorie, high fat, body alert In contrast, excessive food intake can result in excess calories. When it exceeds the basic needs, it can lead to the accumulation of adipocytes, leading to obesity in the long-term. As for unbalanced intake, the endocrine system of the body can be disordered, and some endocrine-dependent Cancer development is enhanced or strengthened. According to research, high calorie, high fat intake is directly proportional to the incidence of cancer. In particular, people with older age, or those with high blood sugar, blood lipids, high cholesterol, and kidney disease, should pay attention to avoid overdose. The elderly are poor in taste, chewing ability and gastrointestinal function, so eating too much is a heavy burden on the body. Therefore, eating an average of about 30% of calories after eating 7 cents does not violate the principle of meeting calorie requirements. For example, if adults reduce 3 calories a day, roughly from the basic 1800 calorie demand to 1300 calories, the reduction is limited, and the 30% reduction in calories should be evenly distributed to 3 meals per day, and vice versa. Meals are limited and can be easily reached within a reasonable safety range. 7 points full, nutrition should be balanced Experts said that although it is a 7-point full serving, it is still necessary to pay attention to the composition of food nutrients, that is, to try to have the five major nutrients of daily diet, including carbohydrates, proteins, fats, minerals and vitamins. Because the intake of the five major nutrients must be balanced, it will cause physical discomfort, overweight or obesity, malnutrition, or various diseases caused by the lack of a specific mineral or vitamin, which will directly affect health and longevity. In addition, the key principle of 7-point fullness also includes paying attention to the way food is cooked so as not to affect health. Therefore, fried, barbecued and pickled foods and other foods are not appropriate, because eating fried foods is not only easy to fat, and the inclusion of oxides will accelerate the aging of the skin, so it should try to eat less. As for barbecue foods, most of them are seafood, animal organs, and meat, which belong to the food of Purine (or purine), and abnormal metabolism of purine is an important factor in causing gout. In addition, in the process of roasting, the nucleic acids in meat undergoes heat decomposition to generate gene mutations and produce carcinogens, which should also be avoided. There are pickled mustard, sauerkraut, ume dried vegetables, pickles, pickles, stinky tofu, fermented bean curd and other pickled foods, due to excessive nitrosamines, is the cause of esophageal cancer factors, eat more health hazards. After knowing that caloric intake, balanced diet, food cooking and health are closely related, the relationship between the number of chewing foods and health is again concerned. A few days ago, scholars from mainland scholars published in international academic journals have shown that when eating, the number of chewing is increased. When the number of chewing for each food increases from 15 to 40, the amount of calories intaked from food can be effectively reduced, which may reduce obesity. Risk, of course, can also stay away from the health threats posed by obesity. Stay happy and enjoy every meal The father of medicine, Hippocrates, said that fat people should eat less, because the body of obesity will not be the same, will only go from bad to worse; patients should eat less, because the patient's illness is at the "peak", the best diet is in the trough, otherwise Diet will become a catalyst for the deterioration of the disease; the elderly should eat less, because the adult body has enough "calories", so it needs adequate food, otherwise it will be thin, and the body of the elderly needs less "heat", just like the fire only A little "fuel", too much fuel will make it go out. In fact, not only obese people, patients, and old people need to eat less, but adults and children should eat less. In addition to learning to eat less, eat well, but also pay attention to use the "heart" to eat, the body is better! First of all, we must maintain a pleasant mood to eat. Once we relax and slow down our diet, the parasympathetic nervous system can function to maintain the best state of digestion and absorption. Therefore, you may wish to put some soft music when you eat, you can eat slowly with the music's rhythm, and enjoy eating with your heart to eat, virtually reaching the control of food intake and eating speed.
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