Nutritional diet chart

There is no universal standard template that suits everyone. All diet plans that can be implemented in the long term and are beneficial to the body are the products of tailor-made adjustments based on personal physical conditions, dietary preferences, and life rhythms.

In the past two years, I helped my mother with type 2 diabetes search through no less than ten versions of the so-called "Officially Certified Golden Diet Table," which requires every meal of whole grains, less oil and salt, and protein at the minimum standard. She gritted her teeth and followed it for three months, and her glycosylated hemoglobin did drop by 0.8. However, she lost almost ten pounds and was out of breath after climbing two floors. After a follow-up visit to the nutrition department, I found out that she had mild sarcopenia, and the protein supply on the general table could not keep up with her metabolic needs, and instead wore her body down.

Don’t believe the nonsense about “eating these 10 foods to live to the 99th century”. Even the Mediterranean diet recommended by the WHO is not suitable for everyone. My uncle from Northeastern China followed his children to eat Mediterranean meals last year, including vegetables mixed with olive oil. Within a week after eating, he developed stomach acid. He had a chronic stomach problem and was used to eating hot stews. The rigid diet of mainly cold food was harmful to the stomach. This is especially true for the major diet schools that are making a lot of noise on the Internet: The ketogenic diet does have a rapid weight control effect on some obese people who are insulin resistant. However, if you have gallstones, abnormal liver and kidney function, or people who have to do high-intensity mental work every day, if you try it hard, your brain will be confused and your reaction will be slow, or it may induce ketoacidosis. The low-carb and high-carb factions have been arguing for several years, but there is no conclusion. In the final analysis, they are suitable for different people - people who have been sedentary for a long time and have excessive body fat should cut refined carbohydrates appropriately. It can indeed reduce inflammation. If athletes who run half-marathons every day dare to go low-carb, their eyes will turn black after running three kilometers.

Many people always like to be accurate to the nearest gram when making their dietary charts. They wish they could use a food scale to weigh each meal, which is completely unnecessary. I have never printed out my own diet chart and posted it on the refrigerator. I just remember a few general directions: every meal has vegetables, meat, and staple food, and dark green vegetables account for at least half. I try to get 25 different ingredients every week. Oh, by the way, the number mentioned here does not mean that you have to eat things you don’t like. Add some fungus today, throw in two mushrooms tomorrow, and stir-fry okra the next day. Just change it up at will. It is not as difficult as making KPIs. If I have a whole day meeting that day, I will add more slow carbohydrates such as oats and corn to avoid midday crash. ； If you want to do strength training in the evening, buy some braised chicken legs and eat them on the way home from get off work. If you have enough protein, you will recover quickly.

Oh, by the way, there is another controversial point that has been quarreling for many years: does eating porridge nourish the stomach? In fact, both sides are right. When you have just had gastric surgery and your digestion ability is extremely poor, drinking plain porridge for two days can indeed reduce the burden on your gastrointestinal tract. ； But if you have insufficient gastric motility and still drink white porridge three times a day, the digestive ability of your stomach will not be exercised for a long time, but will become weaker and weaker. In addition, the glycemic index of white porridge is high, and people with diabetes will have higher blood sugar levels after drinking it. There is no absolute "healthy food". It just depends on the situation in which you eat it and how much you eat.

I used to help my cousin who was working out to calculate a muscle-building recipe. The standard online template required him to eat 8 egg whites and 200 grams of boiled chicken breast every day. After eating it for half a month, he started crying and said that the sight of boiled chicken breast made him sick. Later, he simply replaced half of the chicken breast with braised beef, skinless grilled chicken legs, and occasionally had a hamburger with half of the bun removed. He easily adhered to it for half a year, and his muscle mass increased faster than when he strictly followed the template.

After all, the nutritional diet chart is never a set of rules that restricts you, and there is no need to pursue 100% compliance with the standards. Eating two hot pot meals and three cups of milk tea a week will not be a big problem at all. Don't feel guilty just because you ate "unhealthy" food once. When it comes to eating, you must first be happy. A watch that can last for a long time is a good watch for you.