Nutrition, diet and health courses

This course will not make you give up hot pot and barbecue, nor will it require you to eat boiled vegetables every time. The essence is to help you establish a set of dietary decision-making logic that adapts to your physical condition. You don’t have to pay IQ tax to buy health products, and you don’t have to go hungry to try Internet celebrity weight loss methods. You can avoid more than 80% of the health risks of eating. The cost-effectiveness is much higher than if you have a fitness card that you have not used, or stocked up on expired enzymes.

I have been a nutrition lecturer for almost 7 years, and I have seen too many people take detours when it comes to eating. Last year, a young man who worked as a game planner came to me. His physical examination showed that the uric acid was 590. The doctor told him to avoid eating. He went home and stopped all meat and seafood. He only ate vegetables and white rice. After half a month, he was so dizzy that he could not even type code. When he checked again, his uric acid increased by 20. Later, when he came to our class, he learned that there was no need to completely ban high-purine foods. As long as the "purine load" was accurately calculated, for example, when he wanted to eat hot-pot meat, he would choose a lean beef tenderloin and eat 2 taels, blanch the vegetables for 1 minute in advance to remove most of the oxalic acid, and drink a cup of warm baking soda after eating. The uric acid would not rise at all. Now his uric acid is stable at around 410, and he can still have sex with his colleagues on weekends without having to be like an ascetic and insulated from all the delicious food.

Many people think that nutritious diet is the unified standard answer. In fact, it is not at all. The academic circles have been arguing about low-carb and low-fat diets for decades, and there is still no absolute right or wrong. For example, if your body fat rate exceeds 30%, you usually sit for a long time and you always like to drink milk tea, you should use a low-carb diet to control your free sugar intake in the early stage. You will not get hungry easily if you fall off the scale quickly, which is much more comfortable than trying to lose fat by starving yourself. ； But if you are thin yourself, usually run three times a week, pump iron twice a week, and insist on learning low-carb from others, you will definitely feel that you have no strength in training within half a month, and girls will even put it off. At this time, a low-fat diet with enough whole grains and high-quality protein will be more suitable. There is also the Mediterranean diet, which has become very popular recently, and not everyone can eat it. I have seen many students with excessive gastric acid follow the guide and eat raw salads and iced American meals every day, which makes them suffer from acid reflux and stomachache. In fact, a few changes can be made. Quickly stir-fry raw green vegetables for 1 minute, add two slices of ginger to warm the stomach, and change the coffee to lukewarm with less ice. It can eat enough dietary fiber without irritating the gastrointestinal tract. These are all the details that will be broken up and broken up in the class.

It’s funny to say that I myself also fell into the trap of “copying the standards” when I first entered the industry. When I first obtained my nutritionist certificate in the early years, I followed the European and American dietary guidelines to prepare my own meals. I drank 2 liters of ice milk, ate 100 grams of blueberries, and 150 grams of raw spinach every day. As a result, I had diarrhea for three days, and later I turned to the domestic guidelines. Only from nutrition research data did we know that nearly 60% of the East Asian population has varying degrees of lactose intolerance. Eating too much raw and cold fruits and vegetables can easily irritate the already fragile Chinese gastrointestinal system. Later, I replaced the ice milk with warm sugar-free soy milk or Shuhua milk, and replaced the raw spinach with blanched water, and there was no problem. So this lesson is never about asking you to memorize the numbers on the dietary pagoda, such as eating 300 grams of vegetables and 50 grams of nuts every day, but to teach you how to change these general standards into a way of eating that suits you - for example, if you are allergic to nuts, then use flax seeds and chia seeds to supplement Omega3. There is no need to forcefully eat them. ； If you really don’t like to drink milk, just drink the same amount of sugar-free yogurt. There are so many rules that you must do.

Last week, a retired Aunt Zhang came to our community class and said that she eats more than a pound of vegetables every day with less oil and salt, but her blood pressure still cannot be lowered. After asking, she found out that she was afraid that the vegetables would be tasteless, so she put several spoons of light soy sauce, oyster sauce, and the must-have radish with sauce every day when frying. The total of these invisible salts exceeded 10 grams a day, which was twice the recommended intake. We taught her to use dried shiitake mushroom powder, dried shrimps, and white pepper to enhance freshness, replace light soy sauce with low-sodium ones, and eat as little pickled vegetables as possible. Less than a month later, she sent me a message saying that her systolic blood pressure dropped by 13. Now when she goes out to square dance, she tells the old sisters that "it turns out that eating too much vegetables is useless, you have to be able to count invisible salt."

To be honest, this lesson is not a magic lesson that can cure all diseases. Even if you take a few lessons, you will not be able to solve all the problems that you have accumulated in the past 20 to 30 years. But if you really learn it, the next time you go to the supermarket and pick up a pack of snacks, you will know if it is IQ-rated by glancing at the ingredient list. When you go out to have a dinner with friends and have hot pot, you don’t have to worry about whether you can touch this or eat that. After all, eating is to make yourself comfortable, not to become an ascetic, right?