customIt is said that “the people take food as the sky”. As a country with great food, there is no such thing as flying in the sky, running on the ground, swimming in water, and growing on trees… We Chinese can’t eat it.
However, there are many Chinese delicacies, but there are also many hidden dangers in eating habits. We have some eating habits that will damage our health and even be fatal.
The Lancet, a world-renowned health magazine, published a survey that included people from 195 countries and regions. The conclusion of the sample study is: “Chinese people have the highest cancer mortality rate in the world with a fine, low-fiber and high-salt diet!“
This article shows that in 2017, the cardiovascular disease mortality, Cancer mortality rates are among the top 20 most populous countries in the world.
What is unreasonable for us Chinese to eat?
1. Eat too much salt
Chinese really I like to eat salt very much, and a heavy-flavored high-salt diet is often closely related to high blood pressure, increased risk of gastric cancer, promotion of calcium loss, and increased kidney burden.
Looking at the world, China’s per capita salt intake remains high, even 2 times the WHO recommended intake.
Although sodium is necessary for the human body, excessive sodium intake will increase the burden on the kidneys. When all the excess sodium is excreted, sodium will accumulate in the blood, resulting in an increase in blood volume, thereby increasing the burden on the heartstressing the heart< span>, arterial blood pressure will also increase. Causes congestive heart failure, liver cirrhosis and chronic kidney diseaseand other diseases.
China’s dietary guidelines recommend that adults should eat no more than 6 grams of salt per day (about as much as a beer bottle cap), while infants and young children should eat no more than 6 grams of salt per day. Children and people with high blood pressure, diabetes or chronic kidney disease should eat less.
In addition, bright salt is easy to hide from dark salt and difficult to prevent. In addition to the salt used in cooking, there are many less salty “invisible” in food. Salt”.
Various seasonings, such as soy sauce and chicken essence, have nothing to do with salt at first glance, but the freshness-enhancing agent sodium glutamate in Flavored nucleotide disodium is a major source of sodium.A tablespoon (15 ml) of soy sauce contains almost 1005 mg of sodium, and 400 mg of sodium is equal to 1 g of salt< /span>.
There are also some processed foods that we usually eat, such as ham, sausage, all kinds of canned food, biscuits, and plums, which are sour or spicy or oily The food is salty and low-key because of the cover of other flavors, but the sodium intake of the day is overwhelmed by just eating a little.
2. Eating too much white rice noodles
Dr. Zhang Wenhong once reminded : A diet dominated by refined carbohydrates (refined processed carbohydrates) will hardly sustain us beyond 90 years of age.
However, the northern part of our country is dominated by pasta, and the southern part is mainly rice. The “refined white rice noodles” are the main ones.
A 2016 study pooled 45 relevant studies, proving that compared with people who do not eat whole grains Eating 90g of whole grains every day can reduce the incidence of coronary heart disease by 19%, the risk of stroke by 12%, and the overall risk of cardiovascular and cerebrovascular disease by 22% , if eating 210-225g per day, the risk of cancer was reduced by 15% and all-cause mortality was reduced by 17%.
3. Eat less fruit
Compared with excessive sodium intake, Most Chinese people have insufficient fruit intake.
Although less fruit intake will not be fatal, it is easy to lack dietary fiber.
Dietary fiber refers to all the components in plant foods that cannot be digested or absorbed by the body. Adequate intake of dietary fiber can help us maintain< /span>Maintain gut health, bowel movements, lower cholesterol levels, control blood sugar, weight levels.
Meanwhile, dietary fiber also helpsreduce heart disease, type 2 diabetes and certain diseases. risk of developing some types of cancer.
Although we all know we need to eat more fruit, few of us can actually do it. The recommended amount of fruit in the “Lancet” report is about 250g per day, which means to eat half a catty every day. In order to achieve this amount, it is recommended that you do the following:
Choose healthy snacks:Wash and cut the fruit and put it in the refrigerator as a daily snack. But one thing to remind is that the dehydrated dried fruit sold in the market is not a healthy snack. That dried fruit doesn’t produce the same satiety as fresh fruit, and it’s extremely caloric.
Add more fruit to your diet:Add fruit to meals, such as a handful of blueberries on breakfast cereal or oatmeal, sliced mango on whole-wheat toast, and more .
Squeeze fruit into juice:Use natural Make drinks with fresh fruit, but don’t drink processed juices.
and for high salt, low grains, low fruit strong>These three major questions, we must remember these 10 sentences!
How to save lives? Remember 10 o’clock!
01 More than 6 grams
“Dietary Guidelines for Chinese Residents (2016)” recommends that the daily consumption of salt should not exceed 6 grams per person. Cook less salt, but also eat less pickled food and yellow sauce, fermented bean curd and so on.
02 Eat cereals at least 1-2 times a week
< span>Eat cereals at least 1-2 times a week. Coarse grains and whole grains can account for about 1/3 of the total staple food, such as corn and millet. People who are overweight and obese should pay special attention.
03 Eat a handful of soy products every day
Eat Soy or soy products can help reduce the risk of coronary heart disease and stroke. Adults consume 25 grams of soybeans per day, or soy products, such as 125 grams of southern tofu, 75 grams of northern tofu, 55 grams of shredded tofu, or 45 to 50 grams of dried tofu.
04 Eat a handful of nuts a day
Studies show , Eating just 10 grams of nuts a day can significantly reduce people’s risk of dying from common diseases such as heart disease, cancer, and diabetes. 10 grams of nuts is equivalent to 2-3 walnuts, or 7 peanuts, or 7 cashews, or 8 almonds, or 100 sunflower seeds.
05 Eat a pound of vegetables and half a pound of fruit every day< /strong>
A daily intake of 300-500 grams of vegetables, dark vegetables should account for 1/2, and a daily intake of 200-350 grams of fresh fruits. Fruit juice cannot replace fresh fruits.
06 25 foods per week
Diversity of food varieties in the daily diet, eat more vegetables and fruits, milk, soybeans, etc., eat animal food in moderation, and control the intake of salt, oil, and sugar.
07 Eat fish at least once a week
The protective effect of fish against cardiovascular disease is mainly attributed to the content of omega-3 fatty acids. Fish is also rich in high-quality protein and low in saturated fat. It is recommended to eat 280~525 grams of fish per week, especially deep-sea fish.
08 Red meat intake should not exceed 75 grams per day
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Red meat such as pork, beef, and mutton have higher fat content than white meat such as poultry and fish, and are mostly saturated fatty acids. Excessive intake of saturated fatty acids may promote the formation of atherosclerosis. Red meat intake should be less than 75 grams per day.
09 Eat no more than 20 grams of oil per day
It is recommended to eat foods rich in unsaturated fatty acids, such as olive oil, rapeseed oil, sunflower oil, corn oil, flaxseed oil, etc. And the daily cooking oil should not exceed 20 grams, which is about the amount of oil in two white porcelain spoons.
10 Drink a glass of milk a day
The study showed , those who consumed two servings of dairy products per day (one serving of one of 244g milk/yogurt, 15g cheese, 5g butter) had a 17% lower risk of all-cause death and a 23% lower risk of cardiovascular death .
Source: Chinese Medicine Master Health, Popular Science China, Health Times