From neglect to attention, the secret of healthy eating

Author: Zhao Yu Shaanxi Province Yangling Demonstration Area Hospital

Reviewer: Qiao Zhimin, deputy chief physician, Shaanxi Provincial People's Hospital

In the fast-paced modern life, healthy eating is often overlooked, and bad eating habits are quietly becoming the driving force behind many chronic diseases. Let us unveil the mystery of healthy eating, explore those health secrets that you may not know yet, and make diet a solid foundation for our health.

1. Breakfast: The source of energy for the day

"A day's plan begins in the morning", and breakfast is the most important meal of the day. It not only provides our body with the energy it needs to "start up", but also significantly improves concentration and thinking ability. Imagine that when you wake up in the morning, your body, after a night's rest, urgently needs to replenish energy to cope with the new day. At this time, a nutritionally balanced breakfast is particularly important.

The composition of an ideal breakfast: Cereals and potatoes (such as whole wheat bread and oatmeal) provide stable carbohydrates; high-quality protein (such as eggs, milk or soy products) promotes muscle repair and growth; fresh vegetables (such as lettuce and tomatoes) supplement vitamins and minerals; a small amount of nuts and fruits (such as walnuts and blueberries) provide healthy fats and antioxidants. This breakfast combination not only meets the body's needs for various nutrients, but also ensures a continuous supply of energy.

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2. The color code of food

When we walk into a supermarket or a vegetable market, the colorful fruits and vegetables always attract our attention. Behind these gorgeous colors, there are secrets to maintaining good health. Foods of different colors represent different nutrients, which work together in our body to maintain the normal operation of various physiological functions.

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Yellow foods: rich in vitamin C and carotenoids, such as carrots, pumpkins, oranges, etc., help enhance immunity and protect eyesight.

Purple foods: Rich in anthocyanins and polyphenols, such as grapes, purple cabbage, purple sweet potatoes, etc., have powerful antioxidant effects, can fight free radicals and delay aging.

Green foods: Rich in folic acid, calcium and lutein, such as broccoli, spinach, peas, etc., play an important role in preventing anemia, protecting bone health and vision.

Red foods: Rich in lycopene and anthocyanins, such as tomatoes, pomegranates, red peppers, etc., help reduce the risk of cardiovascular disease and enhance heart function.

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Therefore, in our daily diet, we should try to follow the "rainbow diet", that is, consume foods of various colors to obtain comprehensive nutrition.

3. Tips for cooking vegetables

Vegetables are an important part of a healthy diet, rich in vitamins, minerals and dietary fiber. However, although eating vegetables raw can retain more nutrients, it also poses food safety risks. Harmful substances such as bacteria and parasites may adhere to the surface of vegetables. If they are eaten without being fully heated, they may cause food poisoning or digestive system infections.

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Therefore, when cooking vegetables, we should pay attention to the following points:

Wash thoroughly: Before cooking, wash the surface of vegetables carefully with running water and food detergent to remove mud and residual pesticides.

Heat moderately: Make sure vegetables are cooked thoroughly by steaming, boiling, stir-frying, etc. to kill potentially harmful microorganisms.

Less oil and less salt: Try to avoid using too much oil and salt to preserve the original flavor and nutritional value of vegetables.

4. Drinking water: moderate amount is appropriate

Water is the source of life and is essential for maintaining normal physiological functions of the human body. However, drinking more water is not necessarily better, and drinking too much water can also put a burden on the body.

How to judge whether you are drinking enough water? A simple way is to observe the color of urine. Under normal circumstances, urine should be light yellow or colorless and transparent. If the urine is dark yellow, it means that the body is dehydrated and needs to drink more water. However, it should also be noted that drinking a lot of water in a short period of time may cause water poisoning, so you should drink it in several times to maintain the water balance in your body.

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In addition, different groups of people have different water requirements. For example, athletes, pregnant women, and breastfeeding women need more water to maintain body functions. The elderly may have a relatively reduced need for water due to their declining body functions, but they still need to maintain adequate water intake.

5. Milk is not suitable for everyone

Milk is a recognized source of high-quality protein and is rich in calcium and vitamin D. However, milk is not suitable for everyone. For people with lactose intolerance, drinking milk may cause diarrhea, bloating and other uncomfortable symptoms.

Lactose intolerance refers to the lack of enzymes in the human body to break down lactose, which causes lactose to be unable to be digested and absorbed and directly enters the large intestine, where it is fermented by intestinal bacteria to produce substances such as gas and short-chain fatty acids, causing discomfort. For this group of people, alternatives such as plant milk (such as soy milk, almond milk), low-lactose or lactose-free milk can be chosen to meet the body's needs for protein and calcium.

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Healthy eating is not something that can be achieved overnight, but rather requires long-term persistence and hard work. By understanding and practicing the above secrets of healthy eating, we can better manage our diet and lay a solid foundation for good health. Remember, a varied and balanced diet and a reasonable combination are the key to maintaining good health. Let's take action together and protect the health of ourselves and our families with a scientific diet!