The details of life determine the level of health. Especially in terms of diet, sometimes only a little change is needed to achieve several times of health. The following 12 eating habits can help you hold the key to longevity.
1. Take a multivitamin and calcium tablet after breakfast. Most people can hardly get enough nutrients in their daily diet, so they can take nutritional supplements. The choice of eating after breakfast is to better promote the absorption of nutrients. In addition, most of the best-selling calcium tablets in the market are calcium carbonate. If you eat them after breakfast, you can drink water all day to help excrete and prevent them from forming stones in the body. It is recommended to take it immediately after breakfast for the best effect.
2. Drink some water or soup before each meal. For people who need to control their diet, drinking water or soup before meals can increase their sense of satiety and help control their food intake. A study in the United States shows that people who drink water before meals can consume nearly 300 fewer calories a day. If the stomach acid is too much, drinking water before meals has a certain effect of diluting the gastric juice, which is conducive to the effect of active substances in food and the normal absorption of nutrients. It should be reminded that people with poor gastric motility and digestive problems should avoid drinking water before meals. In addition, drinking water or soup should not exceed 200 ml.
After eating fast food, have a large glass of water. The calories and salt in fast food generally exceed the standard, but sometimes people can’t help eating one or two meals to satisfy their hunger. It is recommended to drink a large glass of white water after eating fast food, which can promote blood circulation and accelerate the discharge of sodium salt and oil. After eating fried food, it is also recommended to drink a large glass of water, which also has the effect of reducing adverse effects. The appropriate amount of white water is 250 ~ 300ml.
I eat coarse grain for dinner. Judith Waterman, a doctor at the Massachusetts Institute of technology, believes that eating low calorie carbohydrates at night can help sleep. Eating coarse grains is the simplest way to supplement crude cellulose. I suggest eating oatmeal porridge, sweet potato, potato and yam for dinner. Although the starch content is high, it is also rich in cellulose.
I have a handful of nuts after supper. Nuts have the function of protecting blood vessels. They contain unsaturated fatty acids, vitamins and minerals that are beneficial to the human body. It is recommended to eat a little every day, no more than 20g, such as a handful of melon seeds or about 10 pistachios. It is usually better to eat nuts half an hour after dinner, because nuts have a certain stomach nourishing effect, and eating after dinner can help digestion and absorption of nutrients.
7. Some “vegetarian” dishes should be eaten with “meat”. It is contained in vegetables such as pumpkin and carrot β— Carotene is a fat soluble vitamin, and its digestion and absorption depend on the participation of oil. Therefore, when eating this kind of vegetables, it can be fried with meat.
8. The darker the color of the fruit, the higher the nutrition. The colors of fruits vary. Generally speaking, different colors represent different nutrient content. For example, the content of vitamin B2 in yellow fruits is higher. To balance nutrition, you should eat some fruits of all colors, and choose three colors of fruits every day. Among similar fruits, the darker the color, the higher the nutrient content.
9. Citrus is eaten with “white silk”. There is a layer of “white silk” in citrus fruits. Traditional Chinese medicine believes that this layer of “white silk” has the effect of removing fire. Nutritionally, it is believed that “white silk” contains more cellulose and polyphenols, which have certain antioxidant and anti-aging effects. Therefore, no matter from which perspective, we should keep this layer of “white silk” when eating oranges.
10. Wash meat in hot water. Hot water helps to wash away dust and other pollutants, such as pesticide residues, from meat. Hot water above 60 ℃ can also wash off some fat on the surface of meat. In addition, the tiny blood vessels inside the meat pieces will expand in the hot water environment, and some of the dirty things will be easier to wash away. The experiment also found that after washing with hot water, the meat was cooked immediately in the pot, which was easier to taste.
11. Make tea with warm water. Research by the U.S. Department of agriculture found that black tea contains more antioxidant substances than green vegetables or carrots, which is helpful for anti-aging and anti-cancer. Research published in the Journal of food science shows that the antioxidant effect of black tea is even higher than that of green tea. But hot water is easy to destroy the beneficial substances in tea and make them inactive. Therefore, try to make tea with warm water or cooler water.
12. Keep the water cup on your body. Nutritionists suggest drinking about 1500 ml of water every day. For those who are in the office all day, it is recommended to prepare a container with the same volume to remind themselves to complete the “task” every day; For those who often go out, they should ensure that the water cup does not leave their bodies. Now many public places have water dispensers. When you see them, you may as well take out a water cup to drink. In addition, in different seasons, you can also make health tea yourself. For example, women over the age of 40 can drink two or three longans, three or four American ginseng and about ten Chinese wolfberries in water every day. These ingredients can be chewed and eaten at night after being soaked for a whole day.
Author: Official Blog of Dahe Health Network
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