5/4
2022
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May Fourth Youth Day
YOUTH DAY
Health is the cornerstone of the future,
for every youth.
If we want to create a better society, we must first start from our own actions, choose a healthy lifestyle, and then we can have a healthy body to win the dream of the future .
On the occasion of the May 4th Youth Day, send a health care list to young friends, send a holiday blessing to every youth in the new era!
1
Balanced meals with reasonable combinations
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A good meal pattern is Ensure adequate nutritional conditions. Stick to a balanced, cereal-based meal pattern. The daily diet should include cereals, potatoes, vegetables and fruits, livestock, poultry, fish, eggs, milk, and soy foods. Cereals are the staple food in the diet and are rich in carbohydrates. They are the most economical source of dietary energy (should account for 50% to 65% of total energy), and are also an important source of B vitamins, minerals, protein and dietary fiber.
Whole grain intake can help maintain normal body weight and delay weight gain. A 2012 systematic review of 38 studies found that increased intake of whole grains was associated with a 17% lower risk of weight gain in adolescents and adults over 13 years of age.
2
Eat more , maintain a healthy weight
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Weight is an important indicator to objectively evaluate human nutrition and health status. People of all ages should Get physically active and maintain a healthy weight. At present, the overweight and obesity rate of adults aged 18 and over in my country is 50.7%, the overweight and obesity rate of children and adolescents aged 6 to 17 years is 19.0%, and the overweight and obesity rate of children under 6 years old is 10.4%. Therefore, increasing physical activity, maintaining a balance between energy intake and energy expenditure, and maintaining a healthy weight can reduce the risk of cardiovascular disease, type 2 diabetes, and certain cancers such as colon cancer, breast cancer and other chronic diseases. At the same time, physical activity also helps to regulate mental balance and improve sleep and quality of life.
People of all ages should be active in all types of physical activity. Sedentary is an independent risk factor for increased all-cause mortality. Therefore, Whether it is a young student in school or a young white-collar worker who has just entered the workplace, it should take the initiative to move every hour, and movement is beneficial .
3
Develop a good habit of eating a variety of foods from an early age
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Vegetables and fruits, whole grains, milk and beans are good The key foods in dietary patterns are also good dietary sources that affect the growth and development of children and adolescents and the health of adults. Everyone should make them an important choice for lifelong meals. Milk and its products can increase bone mineral density in children and adolescents; yogurt can improve constipation and lactose intolerance. For preschool children, the intake of milk is higher than that of adults, and developing the dietary habit of eating more vegetables and fruits, whole grains, milk and beans from an early age has long-term and far-reaching positive significance for ensuring balanced nutrition and health and preventing chronic diseases.
4
less salt and less oil , Control sugar and limit alcohol
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Salt is the main condiment for food cooking or food processing. However, in daily life, young people often eat out because of overtime work or dinner parties, and their salt intake is inevitably “exceeding the standard”.Maintain a light taste and gradually achieve quantitative salt use. It is recommended that the daily salt intake should not exceed 5g. In addition, the amount of cooking oil and animal fat should be reduced, and the recommended daily intake of cooking oil is 25~30g. Adult fat provides energy should account for less than 30% of total energy.
Excessive intake of added sugars/sweetened beverages can increase the risk of dental caries, overweight and obesity. For teenagers, sugar-sweetened beverages are the main source of added sugar, it is recommended not to drink or drink less, and eat less high-sugar foods. Excessive drinking is associated with a variety of diseases and should be avoided. If you drink alcohol, adults should not drink more than 15g of alcohol a day. Adolescents, pregnant women, patients with chronic diseases and other special groups should not drink alcohol.
For Young Friends
Ordering skills for take-out and dining out
Take-out and dining out are dining forms relative to traditional family dining, including but not limited to restaurants, canteens, buffets , takeaway meals, etc. In contrast, when dining out, consumers are more inclined to order meat. In addition, the total food intake is high (especially the buffet), and restaurants provide more staple foods made of polished rice and noodles. The method and seasonings such as oil and salt are more complex, so be careful to adjust them.
1. Takeout and eating out should be included in meal planning
Eating out as a Dining behavior also requires planning. Adjust other meals according to the meal frequency, food type and quantity within a period of time to ensure energy balance and reasonable meals.
2. Choose the main food, not forgetting the whole grains
The choice of main food when eating out Shopping is often polarized, either neglecting the staple food (especially during dinner parties) results in a low intake of staple food; or eating not only the staple food, such as noodles, fried rice, fried cakes, or with meals made of high-starch foods, such as stewed vermicelli, Fried potato shreds are not only a single type, but also mostly from polished white rice noodles. So when choosing staple foods, pay attention to choosing staple foods that contain whole grains, including grains or beans.
3. Choose dishes, fry less, and pay attention to the combination of meat and vegetables
According to the same time The ratio of the number of diners to allocate animal-based dishes to vegetarian dishes. When dining with a large number of people, you can order vegetables first, and match meat dishes in a ratio of 3:1~2:1, mainly light; Try to use fish and soy products instead of livestock and poultry Meat, if there are many meat dishes, it is not advisable to order greasy dishes with a large amount of oil, and choose less fried foods. Often eat out, pay attention to the exchange of dishes and ingredients for different meals, Pay attention to matching fruits and milk.
4. Don’t use a large portion, don’t waste it in moderation
< p> The number of dishes to order depends on the amount of each dish. When there are a large number of people dining, it should be apportioned in moderation, but not too much, so as to avoid excessive consumption of energy in the body and avoid waste. When dining for one person, you can choose “small portion” dishes to achieve the goal of not eating too much and having a variety of combinations.
5. Ask for less oil and less salt for health
When dining out, people are accustomed to paying attention to food safety and pungent taste, but few people make demands on whether the food is salty or not. However, it is precisely because of insufficient consumption of whole grains or whole grains that excessive intake of oil and salt has a greater impact on health. Therefore, before ordering, you can ask the restaurant for health appeals such as white water, less salt, less oil, and less sugar.
Dining Pagoda for Chinese Residents (2022)
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5-story pagoda, 5 types of food,
daily food intake recommendations per person
Text from People Content Source:
< Health Publishing House publishes "Dietary Guidelines for Chinese Residents (2022)"
Edited by: Chinese Nutrition Society
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