5 Principles of Healthy Diet


Dietary habits such as high salt and insufficient intake of fruits and vegetables are health risk factors affecting the Chinese population. In recent years, there has been an exploration of the principles that need to be noted in healthy eating, and research institutions in multiple countries have also released research data to analyze and interpret related content.
Eat a good breakfast. If you skip breakfast, your brain will release a signal that requires high calories, which increases the likelihood of overeating during lunch and dinner. Research shows that people who don't pay attention to breakfast have an average lifespan shortened by 2.5 years. A qualified breakfast should include at least three types of food: starchy staple foods such as bread and cereals Congee, high-quality protein foods such as eggs and lean meat, and fresh fruits and vegetables.
Dinner should have breakfast and dinner. Eating breakfast early is not only beneficial for digestion and absorption, but also does not affect sleep. A study by the Institute of Global Health shows that eating dinner after 9 p.m. will increase the risk of breast cancer and prostate cancer. Eating dinner before bedtime increases the risk of hypertension by 27%. According to the bedtime of 10 pm, dinner should be eaten around 6 pm and no later than 7 pm. If you have to eat too late, don't go to bed immediately. Wait at least 2 hours before falling asleep.
Eating vegetables first, then meat, and finally rice, Mantou and other staple foods can help reduce the peak blood sugar after meals and reduce blood sugar fluctuations.
Compared with people who don't often eat at home, people who often eat at home have a 14% lower risk of type 2 diabetes. Researchers from the University School of Public Health have found that people who eat at home more than 6 times a week not only have healthier bodies, higher satisfaction with life, but also stronger sense of happiness.
Eating slowly and eating quickly can make people easily gain weight. Compared to people who often watch TV while eating, those who never watch TV while eating have a 37% lower risk of obesity. Eating slowly and seriously, chewing and swallowing slowly, is beneficial for better perception of gastrointestinal hunger and fullness, and is also more conducive to nutrient absorption.