World Health Organization official announcement! Healthy eating, do these five points
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The specific ingredients of a healthy diet should be adjusted according to different factors, such as our age and activity, and the type of food that the residence can provide. But in different cultures, there are some common dietary tips that can help us lead a healthier, longevity life.
Dietary diversity
Our body is very complex, and no food other than the breast milk sucked by the baby contains all the nutrients needed to maintain the best state of our body. Therefore, our diet must contain a variety of fresh and nutritious foods to ensure our health.
Some tips to ensure a balanced diet:
In the daily diet, try to eat some mixed staple foods such as wheat, corn, rice and potatoes, as well as beans (such as lentils and kidney beans), lots of fresh fruits and vegetables, and animal foods (such as meat, fish, Eggs and milk).
Choose whole-grain foods as much as possible, such as unprocessed corn, millet, oats, wheat, brown rice, etc.; they are rich in fiber and can make your satiety last longer.
For snacks, choose raw vegetables, salt-free nuts and fresh fruits instead of high-sugar, high-fat or high-salt foods.
2. Reduce salt intake
Excessive salt can cause high blood pressure, which is a risk factor for heart disease and stroke.
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Even if no additional salt is added to the food, we should be aware that it is usually added to processed foods or beverages and is high in content.
Tips for reducing salt intake:
When cooking and preparing food, use less salt and reduce the use of salty sauces and condiments (such as soy sauce, soup or fish sauce).
Avoid eating high-salt snacks and try fresh healthy snacks instead of processed foods.
When using canned or dried vegetables, nuts and fruits, choose a variety that does not add salt and sugar.
Let the salt and salty spices disappear from the table, try to avoid habitually adding them; our taste buds can quickly adjust to such changes, and after adjustment, you may enjoy such salty but more flavorful food!
Check the food ingredient list and select a product with a lower sodium content.
3. Reduce the consumption of certain fats and oils
Some fat is needed in our diet, but eating too much – especially the wrong type – increases the risk of obesity, heart disease and stroke. Industrially produced trans fats are the most harmful to health. Studies have found that a diet rich in this fat increases the risk of heart disease by nearly 30%.
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Tips for reducing fat intake:
Replace butter and lard with healthier oils such as soybean, rapeseed oil (rapeseed), corn, safflower and sunflower.
Choose white meat such as poultry, fish, etc., which are generally lower in fat content than red meat, remove the visible fat and limit the consumption of processed meat.
Try to steam or boil while cooking, do not fry food.
Check the food label to avoid all processing, fast food and fried foods containing industrially produced trans fats. Trans fats are commonly found in margarines and ghee, as well as pre-packaged snacks, snacks, baked and fried foods.
4. Limit sugar intake
Excessive sugar is not only harmful to our teeth, it also increases the risk of unhealthy weight gain and obesity, leading to serious chronic diseases.
As with salt, it is important to pay attention to the amount of "hidden" sugar in processed foods and beverages.
Tips for reducing sugar intake:
Limit the intake of sugars and sugary beverages such as carbonated beverages, juices and juice drinks, liquid and powder concentrates, flavored beverages, energy and sports drinks, ready-to-drink teas and coffees, and flavored milk beverages.
Choose healthy fresh snacks instead of processed foods.
Avoid giving your child sugary foods.
Salt and sugar should not be added to food supplements for children under 2 years of age, and children over 2 years of age should also be restricted.
5. Avoid drinking dangerous and harmful alcohol
Alcohol cannot be included in a healthy diet, but in many cultures, New Year celebrations are inseparable from heavy drinking. In general, excessive drinking or excessive drinking can increase your immediate risk of injury and can cause long-term adverse effects such as liver damage, cancer, heart disease and mental illness.
The World Health Organization believes that there is no safe drinking limit; for many people, even small amounts of alcohol can cause significant health risks.
Remember, drinking less is always good for your health. It is very correct not to drink alcohol.
You should not drink alcohol in the following situations: pregnancy or breastfeeding; driving, operating machinery, or other risky activities; your health problems may become more severe with alcohol; you are taking drugs that interact directly with alcohol; or you control Drinking is difficult.
If you think you or your lover may have problems with alcohol or other psychoactive substances, don't be afraid to ask your health care provider or professional drug and alcohol service for help. The WHO has also developed a self-help guide to mentoring those who wish to reduce or stop using alcohol or psychoactive substances.