Smart combination of diet and nutrition

The core of smart combination of diet and nutrition is not at all a set of stereotyped golden ratios circulated on the Internet, nor is it asking you to memorize a complex food mutual restraint table. The essence is Match your own physical condition, life scenarios and actual needs, and make flexible adjustments on the premise that basic nutrition meets the standards. There is never a perfect matching plan that applies to everyone.。

In the five or six years I have been doing nutrition consulting, I have met too many people who fall into the trap of rigid formulas. A little while ago, a little girl who just went to college came to me and said that she had been eating strictly according to the "Carbohydrate: Protein: Fat = 4:3:3" mentioned on the Internet for half a month. My aunt postponed it for ten days, and her face looked so bad that she looked like she had stayed up for several nights. When I asked, I found out that her body fat was less than 18%. In order to keep up with the ratio, she cut down on carbohydrates and ate less than half a bowl of rice at each meal. Her metabolism was directly disrupted. Do you think this matching formula is wrong? Actually, no, it's just that it doesn't suit her physical foundation at all.

There are many popular matching ideas on the market now, and the suitable groups for different genres are quite different. There is no need to blindly follow the trend when you see who is right. The balanced approach of our country’s dietary guidelines for residents is the most reliable and suitable for the vast majority of healthy people without special diseases. You don’t have to worry about counting grams. If you have staple food, high-protein foods, and vegetables at every meal, and eat enough 25 different foods every week, you will basically have no major problems. The low-carb and ketogenic combinations that have become very popular in recent years are not monsters. I have a friend with polycystic cysts and insulin resistance who followed the doctor's advice to control refined rice noodles for three months. The testosterone and blood sugar levels have indeed dropped. However, this type of plan is not suitable for girls with low metabolic rates and little daily exercise. If they eat it for a long time, they will easily lose their hair and cause aunt disorders. There is also a vegetarian diet. If you choose it out of religious beliefs or animal protection needs, there is no problem. Just remember to supplement vitamin B12 and heme iron. A vegetarian blogger I followed before did not pay attention to supplementing B12. Last year, he was diagnosed with peripheral neuritis, and it took him half a year to recover.

Talking about the daily life of ordinary people, it doesn’t need to be so complicated. A few common scenes can be matched with a little bit of detail, and the matching will not be much different. You don’t have to assemble the “nine-piece perfect breakfast set” when you’re catching the subway in the morning. Grab a whole-wheat bagel and a boiled egg, and bring a box of unsweetened pure soy milk on the side of the road. If you’re hungry, add a handful of plain nuts. It’s much better than eating two big meat buns and feeling flustered and shaking at ten o’clock in the morning. If you have to work overtime in the evening, don’t always order rice bowls that are heavy in oil and salt. Stuff some ready-to-eat corn, a small bag of braised chicken breasts, and a small apple into your bag in advance. This will prevent you from feeling groggy and inefficient after eating. If there are elderly people at home, don’t follow the young people’s advice of “cutting out carbohydrates and maintaining health”. Just replace half of the white rice and white flour with grains, and cook more stewed lean meat and boiled vegetables. It is much more practical than buying a bunch of nutritional supplements that cost thousands of dollars.

As for the several matching disputes that everyone often quarrels with, in fact, to put it bluntly, they are all issues of individual differences. For example, many people say that whole grains are healthier than fine grains, but if you have a weak stomach and get acid reflux and bloating when you eat corn and sweet potatoes, then it is okay to just eat white rice. There is no need to force yourself to suffer for the sake of "health". Some people say that animal protein has a higher absorption rate than plant protein, but if you have diarrhea if you drink milk or indigestion if you eat beef, then eating more tofu and soy milk to supplement protein is enough, and you don’t have to swallow foods you are intolerant to. I used to adjust the diet of a child who was in the third year of high school. His mother insisted on giving him stewed sea cucumber and abalone every day. As a result, the child suffered from nosebleeds every day. Later, I added a piece of beef with soy sauce at noon every day, and had a bowl of millet porridge with walnuts at night. The mock test scores were not lost, and the child felt much better.

Don’t believe the nonsense on the Internet about “eating right and losing ten pounds” and “universal formula”. If you stay up late every day and drink iced milk tea every meal, it will be useless even if you follow the precise proportions of the laboratory for every meal. The "smartness" of a good combination is never about counting grams or formulas. It means that after eating, your stomach will not be bloated, you will not have acid reflux, you will not feel sleepy at work and school, and your blood sugar and blood lipid indicators will be normal during the physical examination. That is the best combination for you. After all, eating is a happy thing, so don’t put so many unnecessary shackles on yourself.