Good and reasonable healthy eating habits are an important aspect of health care, which can make the body grow and develop healthily; Bad eating habits will lead to normal physiological dysfunction of the human body and infection. The following is a healthy diet I have carefully arranged for you. I hope it will help you!
dietary principles of traditional Chinese medicine for healthy living
1. Selecting food based on syndrome differentiation
Diseases and syndromes can be divided into cold, heat, deficiency and excess, and foods also have four natures and five flavors. In dietary care, appropriate foods should be selected according to the nature of diseases and syndromes.
The so-called "four natures" refer to four different food habits: cold, hot, warm and cool. The therapeutic principle of "those who are cold are hot and those who are hot are cold" in Su Wen Zhi Zhen Da Lun also applies to the principle of food preference. Because cold food has the functions of clearing away heat, purging fire or detoxifying, it can be used for heat syndrome. Such as aged rice, millet, sorghum rice, barley, coix seed, adzuki bean, mung bean, etc.; All foods that are hot and warm also have the effects of warming the middle warmer and dispelling cold. Such as glutinous rice, yellow rice, wheat and other warm foods, can be used for patients with cold syndrome. Such as spleen and stomach deficiency and cold, abdominal pain, diarrhea, etc., hot and pungent products such as onion, leek, ginger, garlic and pepper can be used to strengthen the spleen and warm the middle warmer. However, all kinds of fruits and some melons are mostly cold in nature and taste, and have the effect of clearing away heat and quenching thirst. They can be used for those who suffer from warm diseases and excessive heat.
the so-called "five flavors" refer to five kinds of food flavors: sour, bitter, sweet, pungent and salty. The five flavors of food are different and have different functions. For example, in Su Wen Zhi Zhen Da Lun, it is said: "Sweet and sweet diffuse into Yang, bitter and sour overflow into Yin, salty overflow into Yin, and light taste seeps into Yang." It is also pointed out in Su Wen's Theory of Dirty Qi Method: "pungent, sour, sweet, bitter and salty are different, or scattered, or collected, or slow, or urgent, or firm, or soft, and the five internal organs are suitable for illness at all times." If pungent, it has the effects of dispersing, activating qi and blood, and moistening, so it should be carefully selected for exterior cold syndrome and qi and blood stagnation syndrome. Sweet taste has the function of tonifying and regulating the urgency, and can be used to relieve acute pain when either of the five internal organs, qi, blood, yin and yang is deficient. For example, glutinous rice and jujube porridge can cure spleen and stomach qi deficiency or stomach yang deficiency; Glutinous rice wine with eggs, cooked and eaten for puerpera, all take the sweet taste of glutinous rice and red dates, and then match their warmth, so as to seek their effects of invigorating qi, warming yang and dispelling cold. Another example is sour taste, which has astringent effect, and is suitable for hyperhidrosis caused by qi deficiency and yang deficiency, as well as diarrhea, frequent urination, nocturnal emission, spermatorrhea and other diseases. Another example is bitter taste, which has the functions of draining, drying and strengthening, and is mostly used to relieve heat syndrome, dampness syndrome, qi adverse reaction and other diseases. For example, bitter gourd tastes bitter and cold, so stir-frying with bitter gourd can clear away the heat, improve eyesight and detoxify. Eating bitter gourd often is very beneficial to the symptoms of fever, polydipsia, heatstroke, red eyes, sores and swelling. Similarly, the salty taste has the function of softening and resolving hard mass, and can also diarrhea. It is used to treat heat, phlegm, scrofula and other diseases.
In addition, foods have different effects on the five internal organs because of their taste. For example, it is recorded in "Su Wen Xuan Ming Five Qi Articles": "Five flavors enter: acid enters the liver, pungent enters the lung, bitter enters the heart, salty enters the kidney, and sweet enters the spleen, which means five enters." It shows that the five flavors of acid, pungent, bitter, salty and sweet have specific contact and affinity effects on the five internal organs respectively, and which viscera they enter will play a beneficial role in nourishing the viscera.
In short, when choosing food, we must combine the nature and taste of the food with the meridian tropism, and choose appropriate food to match the diet, so as to achieve the coordination of cold and heat, and the five flavors are not biased, which is beneficial to health.
2. Dietary taboos
Dietary taboos are also very important in diet care. Many diseases in clinic are difficult to heal or recur, many of which are related to not paying attention to dietary taboos. "Qian Jin Fang" once said: "Generally, edema is difficult to treat, so we should be careful about our taste after treatment, and we are addicted to food and health when we get sick again, so some diseases are difficult to recover." "Six Essentials of Medicine" emphasizes the dietary taboo of blood syndrome that "the blood syndrome will continue to be rich in wine, color and taste, and it will eventually become a chronic disease". Others such as jaundice do not eat greasy food; Warm diseases and high fever are forbidden to eat spicy meat; Spleen deficiency diarrhea, avoid eating cold fruits; Do not eat dry food for tuberculosis, hemorrhoids, carbuncle and furuncle; Postpartum, menstrual period, avoid eating cold food and other experiences, should be used in diet care.
Besides the above, we should also pay attention to the relationship between food and medicine, and between food and food. If you take Chinese medicine, you should generally avoid taking tea, taking ginseng supplements and eating radish. There are also habits of taking honey to avoid onions, atractylodes macrocephala to avoid peaches and plums, turtle shell to avoid amaranth, Schizonepeta to avoid crucian carp, asparagus to avoid carp, eating fish to avoid dog meat, sparrow meat to avoid white fungus, etc., which can also be used for reference.
3. Eat in moderation, both soft and hard.
The amount of food should be suitable for different people, not too much or too little. Eating too much, not being able to transport it, is harmful to the spleen and stomach, which is not good for health; Lack of food intake, the body can't get Shui Gu's subtle products, which leads to the lack of vital qi and the inability to exorcise evil spirits, and the loss of qi and blood for a long time leads to illness.
The hardness of food should be determined according to the function of the spleen and stomach of patients. Most patients with low spleen and stomach function should be given soft, refined and fine food as the principle, even if it is suitable for the disease and syndrome, it should be properly controlled, so as not to increase the burden on the spleen and stomach, and make the remaining evil difficult to clear or recur.
a scientific diet for a healthy life
◎ There are various foods, mainly cereals, which contain different nutrients. No food can supply all the nutrients needed by the human body. The daily diet must be properly matched with a variety of foods to meet the needs of the human body for various nutrients. Cereal food is the main body of Chinese traditional diet and the main source of human energy. It provides human carbohydrates, protein, dietary fiber and B vitamins. In all kinds of foods, cereals should be the main food, and attention should be paid to the collocation of fine and coarse grains.
◎ Eat more vegetables, fruits and potatoes, which are rich in vitamins, minerals, dietary fiber and other active substances. The vitamin content in dark vegetables such as red, yellow and green is higher than that in light vegetables and fruits, while the sugar, organic acids and pectin in fruits are richer than those in vegetables. A rich diet of vegetables, fruits and potatoes plays an important role in protecting cardiovascular health, enhancing disease resistance and preventing certain cancers.
◎ Milk that often eats milk, beans and their products is rich in high-quality protein and vitamins, with high calcium content and high utilization rate. The calcium content in the diet of Chinese residents is generally low, and there are more rickets in infants and young children in China, which is related to the insufficient calcium content in the diet. Beans are rich in high-quality protein, unsaturated fatty acids, calcium and B vitamins, which are easier to digest after being processed into bean products. Therefore, we should advocate eating beans and bean products often.
◎ It is a good source of high-quality protein, fat-soluble vitamins and minerals to eat proper amount of fish, poultry, eggs and lean meat, and eat less fat meat and animal foods such as fish, poultry, eggs and lean meat. Fat and meat oil are high-calorie and high-fat foods. Excessive intake often leads to obesity and is a risk factor for some chronic diseases, so we should eat less.
healthy living and eating habits in the morning
1. Drinking water in the morning
Drinking a cup of cold boiled water after getting up in the morning is beneficial to liver and kidney metabolism, lowering blood pressure and preventing myocardial infarction. Some people call it "resurrection water". Experts believe that after a few hours of sleep, the digestive tract has been emptied. Drinking a cup of cold boiled water in the morning can be quickly absorbed into the blood circulation and dilute the blood, which is equivalent to an "internal washing" of various organs in the body.
2. Drink Lycium barbarum black sesame porridge for breakfast
Drink a bowl of Lycium barbarum black sesame porridge for breakfast to improve eyesight and strengthen the body. You can get up every morning and cook porridge with 5 grams of Lycium barbarum, 3 grams of black sesame, 5 red dates and 5 grams of rice. Lycium barbarum, also known as improving eyesight, can treat dizziness and blurred vision caused by deficiency of essence and blood, just like black sesame. Red dates can nourish blood and nourish eyes. Drinking this porridge for a long time can not only eliminate the symptoms of eye fatigue, but also enhance physical fitness.
3. Drink a cup of honey water
Drink a cup of honey water every morning to promote metabolism. Honey is a woman's food, which can promote the normal secretion of gastric acid, enhance intestinal peristalsis, and help to discharge the waste accumulated in the body.
how to live a healthy life and eat a reasonable diet
how to live a healthy life and eat a reasonable diet
With the faster and faster pace of life, many people forget how to maintain their health and eat a reasonable diet. Next, I will share with you some
How to live a healthy life and eat a reasonable diet 1
First, pay attention to nutritional balance
If you want to be healthy, you need to achieve nutritional balance, too. Don't be partial to food and picky about food, because the nutrition in each food is limited. The more food you eat, the more comprehensive the nutrients you will get. I suggest that you eat five kinds of food, that is, cereals, meat, beans, nuts and fruits and vegetables. Eating these foods often can make you healthier.
Second, low in oil and low in salt
If you want to eat healthily, you need to eat low in oil and low in salt in your daily diet. Excessive intake of oil and salt will not only lead to obesity, but also lead to a sharp rise in the incidence of cardiovascular and cerebrovascular diseases. Generally speaking, the daily intake of salt per person should not exceed 6 grams.
Third, eat less and eat more meals
Eating less and eating more meals is also very beneficial to the human body, which can not only ensure the normal supply of nutrition, but also effectively prevent hunger and help the human body maintain its weight better.
Fourth, don't stay up late
The pressure of work makes it normal to work overtime and stay up late. Many people just stay up late and get sick. As we all know, staying up late does great harm to the body and will seriously affect the body's biological clock, so if you want to stay healthy, don't stay up late frequently.
V. Moderate exercise
It is also very important to take part in some appropriate physical exercise. Physical exercise can promote blood circulation and make the heart and lung function stronger, but you should take protective measures to avoid sports injuries.
6. Smoking and alcohol avoidance
As we all know, there are many harmful substances in tobacco and alcohol, and people who smoke and drink heavily are prone to health problems, so it is best to smoke and drink alcohol if you want to keep healthy. Of course, for people who smoke and drink for a long time, it is not easy to quit at once, but it is also necessary to consciously control and then gradually get rid of dependence on tobacco and alcohol.
How to live a healthy life and eat reasonably 2
How to eat the healthiest every day
1. First. The demand for three meals a day should be scientific and quantitative. At present, the scientific share of food intake is 3:4:3, with breakfast accounting for 3%, Chinese food accounting for 4% and dinner accounting for 3%. However,
2. Arrange three meals a day reasonably. Science has found that, in general, mixed food stays in the stomach for about 5 hours, so it is better to have a time interval of 5 hours between meals. Generally, the scientific meal time is: breakfast: 7: to 8: , lunch: 12: to 13: , and dinner: 17: to 19: .
3. The average adult breakfast accounts for 3% of calories. According to 2 calories, the calorie intake should be about 6 calories. Choice of food: staple food, such as bread, steamed bread, porridge and pasta. These foods contain a lot of starch to meet the energy intake; It is also necessary to add appropriate protein foods, such as milk, soybean milk and eggs.
4. The average adult lunch accounts for 4% of the calories. According to 2 calories, the calorie intake should be about 8 calories. Selection of food: staple food, mainly including carbohydrates. Such as rice and flour products. Generally around 15-2 grams. Non-staple food, mainly foods rich in fat, protein, vitamins and inorganic salts. Such as meat, eggs, milk, bean products, seafood, vegetables and so on. Generally around 24 ~ 36 grams. According to the need, adjust appropriately.
5. The average adult dinner accounts for 3% of calories. According to 2 calories, the calorie intake should be about 6 calories. Because dinner is close to bedtime, it is not advisable to eat too much. The choice of food should be foods with more fiber and carbohydrates. Mainly, rice, porridge, pasta, a small amount of oily food, vegetables, fruits and so on. Staple food can meet the needs of carbohydrates, while vegetables and fruits can meet the intake of fiber, which is beneficial to digestion.
6. Except for dinner. Add meals in moderation. At about 1 o'clock after breakfast, make up for appropriate low-fat carbohydrates, such as fruit; At about 15 o'clock after lunch, the glucose content in the human body has now dropped to the lowest point after lunch. Therefore, you can eat some nuts, popcorn, dried fresh fruits and other foods to make up for it. Do not advocate adding meals after dinner, because eating too much at dinner is not conducive to the digestion of food and is not good for the stomach.
7. Proper exercise and exercise every day is a prerequisite to ensure a person's health. Life lies in exercise. Proper exercise, such as running, playing ball and walking, can increase the immune ability of human body and keep fit. Note that for people who have a lot of exercise, the corresponding required calories should be appropriately increased, and at the same time, recipes suitable for them should be formulated. I believe that health will accompany you all the way forward.
how to eat scientifically and live healthily
how to eat scientifically and live healthily
how to eat scientifically and live healthily? We need to eat a certain amount of food every day, and diet and healthy life have always been our pursuit. Next, I will take you to learn more about how to eat scientifically and live a healthy life.
How to eat scientifically and live healthily 1
Diet:
Eat carefully in breakfast, because the best time for body absorption is in the morning, and breakfast must be nutritious, such as milk and eggs. Have a full lunch, because there is a large amount of activity in the afternoon, and fully meet the various nutrients needed by the human body; Don't eat too much at dinner, and don't eat before going to bed, which will bring a great burden to your stomach.
In the diet, coarse and fine grains should be matched, eat more vegetables, absorb nutrients reasonably, eat less meat, choose foods according to your physical condition, and don't take too much seasonings. When eating, you should sit down and eat slowly, and don't eat too much spicy food. The most important thing is to eat more fruits. Choose fruits according to different seasons and physical conditions, and the time is generally one hour after meals. Don't do strenuous exercise after meals. You should take a walk and rest after meals. Pay special attention to some foods that can't be eaten at the same time, otherwise it will cause poisoning.
Scientific lifestyle:
Actively exercise. Everyone should keep exercising, improve their immunity and lay a good foundation for health. The prime time for exercise in a day is 17: -2: , and choose the exercise method according to their own situation.
To get into the habit of going to bed early and getting up early, sleep in a healthy posture, usually on the right side. Usually, it is best to take a lunch break after a large amount of activity, so that you will have sufficient energy in your work and study in the second half of the day. Try to smoke and drink less, and don't watch TV and computer for a long time. Also pay attention to personal hygiene.
There may be some details in life that have not been mentioned. We should learn from other people's healthy lifestyles through continuous learning, so as to make our lifestyle healthier and more perfect.
In today's era, material life is very abundant, so people should pay more attention to health, improve the quality of life, improve the health index of the whole society, start from me, shout for health and have a happy life.
How to eat scientifically and live healthily 2
Food is the most important thing for people, and food is the way to keep fit
"Food is the most important thing for people" is a common saying in China. Human life activities need to be constantly absorbed and supplemented from the outside world.