Can you eat a fish every week?
"The people take food as the sky", eating is not only the most basic behavior to maintain life, eating scientifically and reasonably can maintain good nutrition, prevent the occurrence of chronic diseases, and make the health more durable.
The Dietary Guidelines for Chinese Residents (2022) were officially released on 26 April 2022.
I have interpreted the entries in it and shared it with you.
Dietary Guidelines for Chinese Residents 2022
First, don't think about anti-sugar every day!
The first article of the guide emphasizes that food is diverse and reasonable.
We should adhere to a balanced dietary model based on cereals. Grains are the common choice of our own and our intestinal flora, the effect of anti-sugar on metabolism, the long-term effect on internal organs, no one knows, but we have seen some young women after anti-sugar, high blood lipids, metabolic disorders. Instead, you eat grains, and current research proves that grain fiber intake is associated with lower cardiovascular disease. This is not great news. You'll eat rice for the sake of health in the future. You eat well, cereals and potatoes, vegetables and fruits, poultry, fish, meat, eggs and beans, an average of more than 12 kinds per day, more than 25 kinds per week, the best (although, I think it is not particularly easy to achieve).
Of course, if you can't eat certain foods for physical reasons, then we will rely on others to make up for it.
Second, move, move.
Every week, at least 5 days of moderate-intensity physical activity, accumulating more than 150 minutes.
Walking, 6000 steps.
Walk more, the international recommended 6000-8000 steps is good
This big boy has said to you several times, this time to emphasize again, this is not well, follow the live broadcast teacher on the platform to exercise well, jump a paragraph of "Compendium of Materia Medica."
It's also good.
Third, eat more.
I know that many children are picky eaters now, and they don't like to eat vegetables, especially some dark vegetables.
The latest version of the guide suggests that dark vegetables should account for 1/2. Dark vegetables refer to dark green, red, orange red, and purple red vegetables. Their leaves or fruits tend to be darker in color and rich in calcium, iron, and vitamin B2, such as carrots, tomatoes, and broccoli.
Dark vegetables
Fourth, eat meat, don't process too much.
Meat has its own advantages, but deep processing, such as smoked, fire- and marinated for a long time, will be eaten less.
In addition, it would be great if you could have the opportunity to eat fish for a week.
But it's not easy to achieve!
Fifth, eat less salt, oil and sugar, and drink less wine.
Eating too much salt is easy to have high blood pressure, everyone knows, but this time our guide reduced the amount of salt to 5g a day, less, which is to let you eat lightly. You don't have to take a spoon, it's not realistic, we will eat less salty. Sugar is also eaten less, especially for children, sugary drinks less, and develop a good habit of drinking boiled water.
Sixth, eat breakfast every day and drink good water regularly.
Skipping breakfast is very harmful for a long time, and even affects intelligence. Drink water, a small number of times, at least 1500ml for women and 1700ml for men.
Seventh, you today, the kitchen god of tomorrow.
It is necessary to first cultivate the ability to understand food, match food, read labels, and choose food from an early age.
The future diet must be more and more complicated, children and adults must learn, understand how to complete the diet plan according to the requirements.
If you reach a certain age, I even recommend learning to cook
Tomorrow Small Kitchen God
Eighth, public chopsticks, hygiene.
Needless to say, we all know that habits are quite difficult. Take your time!
Good habits of male chopsticks