Healthy eating science

It adapts to your metabolic state, fits your original living habits, and can make up for your daily nutritional gaps. Any talk of "healthy" dietary requirements that is divorced from these three points is just a hooligan.

Unfortunately, I just received a consultation from a little girl a while ago. In order to follow the Mediterranean diet, she insisted on drinking olive oil mixed with Greek yogurt and lettuce for half a month. As a result, my aunt postponed it for ten days and went to check for hormones. Only then did she find out that she has a weak spleen and stomach. She cannot tolerate the combination of raw, cold and high-fat. A good diet template has messed up the body. To put it bluntly, these Internet celebrity recipes are like one-size-fits-all clothes. No matter how good the fit is, it cannot fit everyone. Some people wear S and they are swaying, and some people wear L and they feel tight. There will definitely be problems with the hard cover.

Don't tell me, the various healthy eating systems that are popular on the market today originally had very clear applicable groups, but after they became so popular, many people used them incorrectly. For example, the much-hyped DASH diet was originally designed for people with high blood pressure. The core is to limit sodium while supplementing enough potassium, magnesium and calcium. If you have low blood pressure, and you like to exercise and sweat a lot, if you eat according to the low sodium requirements of DASH every day, you may feel weak and dizzy within two days. There is also low-carb ketosis, which has been popular for several years. It was first used as a clinical treatment plan for patients with refractory epilepsy. Nowadays, many people use it to lose weight directly. I have a fitness friend with a high muscle mass. He went to ketosis for three months in order to reduce fat. His uric acid soared to 580, and he lost nearly 3 kilograms of muscle. Later, he changed to a balanced diet and slowly adjusted it back. On the other hand, the Dietary Guidelines for Residents issued by our country may seem inconspicuous, but they are actually a basic framework adapted to the physique of the vast majority of Chinese people. If you really don’t know how to eat, you can basically follow that general direction.

I have been cooking for myself for so many years, and I have never weighed the food in grams. I just rely on a stupid method: grab a palm-sized piece of high-quality protein for each meal, choose any fish, shrimp, poultry, eggs, and soy products, two fists of various vegetables, half of which are dark green is best, and one fist of staple food, just mix in coarse grains and fine grains. There is no need to get everything together every time. For example, a migrant worker who is in a hurry to go to work in the morning, how can he have time to get up twenty minutes early every day to get together the four-piece "perfect breakfast"? If I get up late, I can buy a meat bun with a hard-boiled egg and a small tomato in the convenience store downstairs and eat it on the way. It is much better than being hungry all morning to make up for the so-called nutritional ratio and ordering takeout with excessive amounts of heavy oil and salt at noon.

There is a lot of controversy about healthy eating nowadays. Take for example whether to give up sugar. One group says that free sugar is a health killer and should not be touched at all. The other group says that as long as the daily intake does not exceed 10% of total energy, it will have no effect at all. My own approach is to drink milk tea with 30% sugar at most, twice a week at most, and I don’t go out of my way to buy zero-sugar drinks. After all, the long-term effects of many artificial sweeteners on intestinal flora have not yet been determined. There is no need to suffer the consequences of losing a few grams of sugar. If you want to drink sweets, drink less, which is better than anything else. There are also people who wonder whether they have to buy organic vegetables to be healthy. In fact, as long as ordinary vegetables and fruits are washed, pesticide residues are within the national safety standards. There is no need to spend three or four times the money to buy organic labels. With the money saved, it is much more cost-effective to buy two more pounds of deep-sea fish to supplement Omega3.

Oh, by the way, there is another common sense that many people get wrong: everyone always says that drinking porridge nourishes the stomach. However, if you have reflux esophagitis or diabetes, drinking plain porridge will aggravate the symptoms. The former will stimulate the secretion of more acid reflux in the stomach, while the latter will raise blood sugar too quickly and is detrimental to blood sugar control. The so-called "nourishing the stomach" itself is a matter that varies from person to person. If you feel comfortable drinking it, it is nourishing. If you feel uncomfortable drinking it, don't force it on you.

In fact, healthy eating is not a task that needs to be done strenuously, it is just a meal in an ordinary day. You don’t have to pursue perfection in every bite, and you don’t have to feel guilty because you ate an extra piece of cake. As long as you don’t make any mistakes in the general direction, you eat comfortably, and all the indicators during the physical examination are normal, then it is the best healthy diet for you, and it will work better than any customized recipe given by experts.