The eight most common dietary errors
01. One of the most common mistakes that damage the body by not eating breakfast is not eating breakfast. Children in particular sometimes do not know the importance of breakfast. Three of the four children did not eat breakfast or had inappropriate breakfast (e.g. only one bottle of soda). These affect their performance in school: IQ and physical decline. Breakfast supplements nutrition and energy for the start of a new day and helps prevent obesity. Canceling breakfast risks oversaturating the rest of the meal and choosing a high-fat and high-sugar diet. Healthy breakfast should include skimmed milk, yogurt or cheese (non-skimmed dairy products for children under 3 years old) and food products, that is, oatmeal porridge, whole wheat bread, fruit or juice.
02 Often eat soup-soaked rice. Many people like to eat one mouthful of rice and drink one mouthful of water (soup), or simply soak rice into soup and eat soup-soaked rice. And this eating method is very unscientific, not conducive to health. Because often eat soup soaked rice or drink water (soup) while eating, eating food is often swallowed dates, not through oral chewing and digestion into the stomach, so that the burden of the stomach increased a lot. At the same time, water (soup) can also dilute saliva and gastric digestive juice, so that the gastrointestinal digestion of food has been affected, over time, it will cause indigestion, susceptible to gastric diseases. In addition, inadequate digestion will also reduce the absorption of nutrients in food by the gastrointestinal tract, thus affecting health.
03 Do not pay attention to the combination of various colors of food should make a variety of colors match and change patterns. These diets should provide a balanced supply of nutrients such as antioxidant vitamins, folic acid (especially in dark green vegetables), minerals, fibers and phytochemicals. Eat five servings of vegetables and fruits a day to minimize cooking time, which helps prevent cancer, diabetes, high blood pressure and high cholesterol.
04 It is not clear that beneficial fats and harmful fats are a serious mistake to eat fish and seafood that bring a lot of benefits to people infrequently. These foods provide Omega 3 fatty acids that enhance resistance, reduce inflammation, promote blood circulation and reduce cholesterol and triglyceride levels. There's no need to eat a lot of these foods. It's enough to eat them twice a week on average. Fresh seafood can be steamed, stewed, roasted or canned. Another mistake about fat is that when people grease bread, they are accustomed to applying animal oil or margarine (skim cheese should be eaten) or not using vegetable oil in cooking. Excessive intake of saturated fats, such as cholesterol in animal oils and hydrogenated lipids in margarine, increases the risk of disease. On the contrary, vegetable oil contains a high proportion of unsaturated fats (beneficial fats) and cholesterol-free, which is one of the important sources of vitamin E. Olive oil, in particular, contains substances that prevent cardiovascular disease. Vegetable oils, on the other hand, become saturated fats at high temperatures, or break down and lose their advantages. This is one of the reasons why people should not eat too much fried food.
05. Who doesn't know the danger of salt? Unfortunately, this habit is deeply ingrained in us. Most people do not know that sodium exists in many foods except that salt can be used for cooking and flavoring, because it is used as a preservative. Therefore, it is better to eat unprocessed natural foods or foods with low salt content. Cold dishes, sausages, canned foods, dry noodles and some condiments are high in salt. Excessive salt increases the risk of illness. Such as hypertension, arteriosclerosis, coronary heart disease, cerebral hemorrhage and osteoporosis.
06 I don't know that diet can also make people fat. "If I eat completely according to diet, I can eat with confidence." This is a serious mistake. The only way to lose and maintain weight is to eat well and avoid sitting still. When purchasing diet food, carefully read the trademark to check the difference between the food. Compare the different trademarks and compare the food with ordinary food. In addition, we should pay as much attention to the amount of this kind of food as possible, especially for some special foods, such as dessert and cheese after meals. Only foods that provide very low calories are free to eat, such as vegetable juice and jelly.
07 Do not pay attention to strong bones "after adolescence you can no longer eat dairy products." This is another common mistake, because bones need calcium all the time. The best sources of calcium are milk, yogurt and cheese. Although there are other plant foods that contain calcium (beans and dried fruits, including melon seeds, etc.), they do not provide as much minerals as dairy products. Spiny canned fish (sardines, mackerel and tuna) also provide a lot of minerals.
There are two kinds of carbohydrates in the lack of understanding of carbohydrates. One is simple carbohydrates, namely sugar. The other is complex carbohydrates, starch. Half of our diet should consist of carbohydrates, of which only about 10% are sugar. This is not the case, however. Foods containing complex carbohydrates include grains, beans, potatoes, sweet potatoes, tender maize and some fresh fruits and dried fruits, including melon seeds. Foods containing simple carbohydrates include sugar, honey, jam, soda and some alcoholic beverages. The difference between the two carbohydrates is that the latter provides calories without the basic nutrients needed by the human body, while the former contains vitamins, minerals and fibers. On the other hand, when choosing complex carbohydrate foods, people should avoid making the following mistakes: most people are accustomed to choosing rice and white bread instead of whole wheat bread, which has many advantages, including fiber and plant chemical composition, and can prevent several diseases, such as cancer, heart disease and sugar. Urine sickness.