Post Date December, 03 2023
How can men fight for a long time?
Food is paramount to the people. After solving the problem of food and clothing, people are paying more attention to the mysterious mysteries hidden in various delicious foods. In order to obtain more nutrients from daily diet, or to change their own health problems, people are becoming increasingly picky and demanding about food, because every ounce of choice is crucial to us and directly affects human health.
Twenty years ago, the United States Department of Agriculture began establishing a daily food pyramid based on the "American Dietary Guidelines.". Earlier this year, a new version of the food pyramid was launched, correcting some past omissions. It is reported that the builders of the pyramid include scientists, nutritionists, staff, and consultants. Experts from the Harvard School of Public Health have relied on the most scientific evidence available to establish a new pyramid of healthy eating based on the relationship between food and health. It fixes the fundamental flaws in the USDA food pyramid and provides better advice on what to eat.
The pyramid of healthy eating is based on daily exercise and weight control, as these two factors are important for people to maintain health. They can also affect what and how people eat, as well as how the food they eat affects their own health. Looking up from the base of the pyramid of healthy eating, it includes:
Whole grain food (in most meals)
The body needs carbohydrates to provide energy, and the best sources of carbohydrates are whole wheat, such as oatmeal, coarse bread, and brown rice. They contain bran and germ, as well as energy rich starch. The human body takes longer to digest whole grains than direct carbohydrates such as white bread, which keeps blood sugar and insulin at a reasonable level and quickly decreases. Good control of blood sugar and insulin levels can reduce human hunger and prevent the occurrence of type II diabetes. vegetable oil. On average, Americans get one-third of their daily calories from fat every day, so it makes sense to put them at the bottom of the pyramid. Note that vegetable oils are specifically specified here, not all types of fats. Healthy unsaturated fats come from olives, soybeans, corn, sunflowers, peanuts, and other vegetable oils, as well as fatty fish such as salmon. These healthy fats not only improve cholesterol levels in the body, but also effectively prevent potential sudden cardiac death and myocardial infarction.
Vegetables (large quantities) and fruits (2-3 times a day).
Eating more vegetables and fruits can effectively prevent the occurrence of heart disease and angina pectoris; Prevention of various cancers; Lower blood pressure; Alleviate intestinal diseases known as diverticulitis; Prevention and treatment of cataracts and glaucoma are the main causes of blindness in elderly people over the age of 65.
Fish, poultry, eggs (0 to 2 times a day).
This is the main source of protein. A large number of studies have shown that eating fish can reduce the risk of heart disease. Muscle and turkey have low saturated fat content and are also good sources of protein. Eggs are long demonized foods because of their relatively high cholesterol content. In fact, eggs are a good breakfast, much better than fried donuts or refined doughnuts.
Nuts and shelled beans (1 to 3 times a day).
Nuts and shelled beans are the best sources of vegetable protein, fiber, vitamins, and minerals. Shelled beans include dried goods such as black beans, broad beans, and green beans. Many nuts are rich in healthy fats, such as almonds, walnuts, walnuts, peanuts, hazelnuts, and pine nuts, which can be directly labeled as beneficial to the heart.
Dairy products and calcium substitutes (1 to 2 times daily).
In order to prevent and treat osteoporosis, it is necessary to ingest calcium, vitamin D, etc. Dairy products are the traditional source of calcium for Americans. In addition to foods containing saturated fats such as milk and cheese, there are other healthy ways to obtain calcium. For example, three cups of whole milk are equivalent to the saturated fat contained in thirteen small strips of cooked bacon. If you like dairy products, stick to choosing nonfat or low-fat products. If you don't like dairy products, substitute calcium foods are a guarantee of your daily calcium requirements.
Red meat and cream (use with care):
These foods are placed at the top of the pyramid of healthy eating because they are rich in saturated fat. If you eat red meat every day, such as beef and mutton, trying fish or chicken several times a week can improve your cholesterol levels. Similarly, you can switch from cream to olive oil.
Rice, white bread, potatoes, pasta, desserts (use with caution):
Why are these all American staples placed at the top of the healthy eating pyramid? Because they can cause the rapid increase of blood sugar in the human body, leading to weight gain, diabetes, heart disease and other chronic diseases. Whole grain carbohydrates stabilize the body's blood sugar, at least slowly increasing without exceeding normal levels, enabling the body to handle excess blood sugar.
Multivitamin:
Daily multi vitamins and multi mineral supplements are the body's nutritional backup. "The food we eat every day sometimes does not provide all the nutrients our body needs every day, and multiple vitamins can fill the nutritional gap for even the most cautious diners.". Please choose a genuine multivitamin.
Alcohol (appropriate amount):
Drinking a little alcohol every day can reduce the risk of heart disease. Moderate consumption is very important. Alcohol is a double-edged sword, with both harm and benefit. For men, the balance point is to drink 1 to 2 glasses of beer per day, which does not mean a draft beer. For women, one cup per day is enough.
The Healthy Diet Pyramid summarizes the best dietary information available today. It is not a castle in the air or a static one. With the development of the times and the deepening and diversification of research, the Healthy Diet Pyramid will reflect the latest and most important research results.
