What is more nutritious to eat and how to eat healthier? The "Dietary Guidelines for Chinese residents" compiled by the Chinese Nutrition Society was revised again after six years and released on Monday. The new guide highlights the importance of eating regularly, with "step-by-step" scientific advice on how to eat properly and choose and cook food.
With the development of economy and society and the improvement of living standards, the dietary structure of our country has changed significantly, and the consumption of meat, eggs and milk has increased greatly. Ding Gangqiang, director of the Nutrition and Health Institute of the Chinese Center for Disease Control and Prevention, said that monitoring since 1982 shows that Chinese people have generally lacked protein and trace elements from the initial, and now the growth retardation rate of children has decreased significantly, and the average life expectancy has continued to improve.
But at the same time, the accelerated pace of life makes eating behaviors such as irregular meals, take-out or eating out more and more common, and unreasonable dietary structure "eats out" health burden: the adult overweight and obesity rate exceeds 50%, the prevalence of hypertension reaches 27.5%, and the prevalence of diabetes reaches 11.9%... The incidence of various chronic diseases is on the rise.
In this regard, on the basis of the six core recommendations of the previous edition, the guide added two dietary guidelines, "eat regularly, drink enough water" and "cook and choose, and read the label." The guidelines put forward that regular eating is a prerequisite for achieving a reasonable diet, and three meals a day should be reasonably arranged, timed and quantitative, and the diet should be moderate. The interval between two meals is 4-6 hours, the breakfast dining time is 15-20 minutes, and the lunch and dinner dining time is 20-30 minutes. Breakfast should provide 25% to 30% of the total energy throughout the day, lunch 30% to 40%, and dinner 30% to 35%. It is recommended that adults drink 7-8 cups of water a day, and drink more white water and tea.
Nowadays, Chinese people are paying more and more attention to healthy diet. Food safety and nutrition accounted for more than half of people's queries, according to a study jointly conducted by the China Association for Science and Technology and a search engine. Yang Yuexin, president of the Chinese Nutrition Society, said that in the face of increasingly abundant food choices, especially the increasing proportion of processed foods, how to better understand, select and cook food is becoming more and more important.
In general, colorful fresh fruits and vegetables, lean meat, eggs, and whole grains are foods with high nutrient density, and less "blank energy" foods such as candy and fried gluten are selected. Using seasonal, local food sources, fresh ingredients can retain maximum nutrition.
Buy goods but also learn to read the label: through the ingredient list and nutrition table to buy food, you can also pay attention to "high calcium", "low fat", "increase dietary fiber" and other labels. Cooking food should be more cooking and stir-frying, less frying and other ways, more use of natural spices such as Onions, ginger and garlic and cooking tools such as microwave ovens and induction stoves with less oil smoke release, in order to reduce the use of oil and the production of carcinogens caused by high temperature.
