Nutritional diet folding brochure

There is no “standard answer” that applies to everyone based on a personalized eating plan based on food diversity and matching one’s own metabolism, underlying diseases, and lifestyle habits.

Speaking of which, some people may be worried. "Food diversity" is easy to say. I rush to the subway at eight in the morning every day and eat takeout from the company at noon. How can I have the energy to come up with so many varieties? It's actually not as difficult as you think. Add a tea egg to soy milk in the morning, and grab a small tomato from the convenience store. That’s 3 kinds. ； For lunch, I chose one meat and two vegetarian dishes for takeout, replaced the rice with multi-grain rice, and cooked up four or five more items. ； Go home and cook some noodles in the evening, throw in two handfuls of green vegetables, a few slices of ham, and an omelette. The basic requirement of 12 kinds a day is easily enough, and there is no pressure to gather 25 kinds a week. You can even grab two handfuls of different mixed beans every time you make soy milk, and the number of types goes up.

Oh, by the way, there are so many "healthy eating guidelines" that everyone hears now. Many people eat brown rice and oats every now and then after hearing that whole grains are good. As a result, they suffer from acid reflux and flatulence after eating for half a month. They go to the hospital to see a gastroenterologist only to find out that they have a weak spleen and stomach and cannot tolerate too much crude fiber. I really need to point this out: the mainstream nutrition community does recommend that whole grains account for 1/3 to 1/2 of the staple food, which has a slow rise in blood sugar and can supplement dietary fiber. However, gastroenterology clinicians have also made it clear that the elderly, children, and people with gastric ulcers or irritable bowel syndrome should appropriately reduce the proportion of whole grains, or even only eat fine rice and noodles for the time being.

There are actually quite a lot of disputes between different schools. For example, everyone has been arguing about "quitting sugar" for several years: the sugar control group insists on completely giving up free sugar, and they cannot even touch honey or freshly squeezed juice, for fear of raising blood sugar and getting acne.； However, some clinical nutrition experts have suggested that healthy people eat 200-350g of fresh fruit every day, even high-sugar fruits such as watermelon and mango. As long as they are chewed directly and not squeezed into juice and drank two or three pounds at a time, the fructose will not burden the body at all. Instead, it can supplement vitamins and dietary fiber. There is no need to apply one-size-fits-all. I met a little girl a while ago. She didn't touch any fruit for three months in order to give up sugar. The corners of her mouth were rotten for almost a month. Then she ate an orange every day and it healed within a week. You think this is a big deal.

If you have underlying diseases, you really can’t just copy the way ordinary people eat. For example, people with diabetes don’t need to completely sever ties with white rice. Mixing it with mixed grains at a ratio of 1:1 will not cause blood sugar to rise too fast, nor will it be so unpalatable that you can’t swallow it. ； Gout patients don’t need to avoid soy products when they see them. Dried soybeans are indeed high in purine, but after being made into tofu and soy milk, most of the purine has been lost. It is perfectly fine to eat them in moderation. There are also ketogenic and fasting methods that are very popular nowadays. Neurology departments do use ketogenic diets to assist in the treatment of refractory epilepsy in children. Studies have shown that light fasting can help overweight people control their weight. However, if you are a healthy person, don’t just follow the trend and try blindly. There are young fitness guys around me who have been ketogenic for three months. The transaminase has soared to three times the normal value, and it took less than half a year for it to drop back.

Oh, by the way, many people ask if they should take supplements? Most nutritionists will say that as long as your diet is varied enough, there is no need to eat extra. ； But if you often go on business trips and eat takeout, or you are so busy that you eat instant noodles for a week, there is nothing wrong with supplementing with some B vitamins and vitamin C. Just don’t treat supplements as a panacea. Excessive supplementation can cause problems. For example, taking too much vitamin A at one time can cause dizziness and nausea. It is really unnecessary.

After all, eating is about eating healthily and happily. Don't worry about eating a bite of sweet and sour pork ribs for half an hour for the so-called "correct diet". Instead, you will make yourself anxious. That is really putting the cart before the horse.