1. A light diet
Nutritionists suggest that efforts should be made to change the concept of diet, gradually develop a good habit of eating light and strive to achieve a monthly salt intake of about 500 grams for a family of three.
2. Strictly control sugar intake
Carbohydrates play a very important role in human life activities. However, scientific research shows that too much sugar can make people grumpy, emotionally unstable, irritable, excited, hyperactive, and have other reactions.
3. Insist on drinking a bottle of milk every day
Milk is nutritious and rich in calcium. Nutritionists suggest that children, adolescents, and elderly women with particularly high calcium needs should drink more milk.
4. Eat an egg a day
The egg is a natural food with excellent nutritional value. Egg protein can provide extremely rich essential amino acids, and its composition ratio is very suitable for human needs.
5. Eat at least one fish per month
Studies have found that fish is rich in the N-3 series of unsaturated fatty acids. Among them, polyenoic acids such as DHA can take cholesterol away from blood vessels after combining with cholesterol in the blood, thereby reducing platelet aggregation and blood viscosity. Reduce total cholesterol levels.
6. Chicken and duck instead of pork
Scientific analysis shows that chicken contains 16.6 grams of protein and 14.1 grams of fat per 100 grams, which is much better than pork. Nutritionists suggest changing the animal food structure based on pork and replacing pork with chicken and duck as much as possible to ensure the intake of animal protein.
7. Increase the intake of soy products
The protein content of soybeans is 2-3 times that of pork, 5.2 times that of eggs, and 12 times that of milk, so soy products are also rich in protein.
8. eat 500 grams of vegetables a day
Vegetables are an important source of minerals and vitamins and are indispensable.