Diet and health PPT

There is no one-size-fits-all healthy eating formula that can allow you to stick to it for more than 3 months, eat without any gastrointestinal burden, and have stable and good quarterly physical examination indicators. It is a healthy diet that is unique to you. All guidance that is divorced from your schedule, taste, and consumption ability are all invalid suggestions.

When I first made the first version of the PPT, I piled up the data exactly according to the "Dietary Guidelines for Chinese Residents", including 250-400g of cereals and potatoes, 300-500g of vegetables, 40-75g of poultry, eggs and milk, and even the grams of salt and oil were marked. Clearly, it was the first time I went to my old community to give a lecture. Just after 10 minutes of speaking, Brother Zhang, who had been driving a taxi for 12 years, raised his hand: "Little girl, I run 14 hours a day and have to pinch myself even to find the toilet. Can you tell me where to bring 300 grams of raw lettuce leaves?" ”

My face instantly turned red. That was also the first time I realized that the PPT created while sitting in the office looking up literature is just waste paper to ordinary people.

Nowadays, there is a lot of quarrel on the Internet about low-carb vs high-carb, vegetarian vs omnivorous. I put them all in the second part of the PPT and did not comment on them. For example, if you sit in the office every day, exercise no more than three times a week, and always feel sleepy and hungry in the afternoon, then try replacing one-third of the white rice and flour with slow carbohydrates such as oats and sweet potatoes. It can indeed stabilize blood sugar and make it less likely to end up ordering milk tea after get off work. ； But if you work hard at a construction site or are a fitness enthusiast who runs 5 kilometers every day, don’t join in the low-carb craze. I once met a novice fitness guy who followed others’ example of eating boiled vegetables and adding 100 grams of rice. Halfway through the workout, he became hypoglycemic and fell to the gym. The gain outweighed the loss.

There is also the issue of vegetarianism. There are indeed studies that prove that a long-term balanced vegetarian diet can reduce the risk of cardiovascular disease, but only if you supplement B12, iron, and n-3 polyunsaturated fatty acids. Last year, I met a sophomore girl who followed the trend of vegetarianism for half a year. Her period was delayed by 2 months, and her hemoglobin was only two-thirds of the normal value. She later adjusted to eating deep-sea fish twice a week and chicken breast once, and she slowly made up for it. If you don’t have the energy to study nutrient supplements, just stick to a combination of meat and vegetables, and don’t be in trouble with your body.

The largest part of the PPT is actually the "Lazy Man's Survival Guide" for different scenarios, which does not require you to start cooking every time. For example, office workers who often eat takeout do not have to spend thirty or forty yuan to buy light food. When ordering home-cooked food, make a note of "less salt, less spicy, and more green vegetables." 90% of merchants will agree. If you feel it is too oily, just ask the merchant for a free bowl of clear soup, rinse it twice before eating, and reduce the calories by at least one third. I often do this when I work overtime until nine o'clock, and it is much more comfortable than eating cold salad.

There are also student parties. Most of the dishes in the cafeteria are oily, so there is no need to buy special fat-reducing meals. When cooking, pick 2 hot-fried vegetables, 1 lean meat dish, and 2 taels of rice. If the vegetables are really oily, just use the free soup to rinse them. The monthly meal cost is only 500 to 600, which is much more cost-effective than buying Internet celebrity cereals and fat-reducing bars, and it is not easy to rebound.

Oh, yes, I also specially added a page of "Pitfall Avoidance Guide", which are all real cases I have encountered in the past few years. For example, don’t believe that “zero sugar means health”. Last year, there was a young man who worked on the Internet. He drank 3 bottles of zero sugar sparkling water every day. His uric acid level increased by more than 200 during his six-month physical examination. Now he avoids sugar substitute drinks when he sees them. Existing research has confirmed that large intakes of sugar substitutes will disrupt the intestinal flora and increase the risk of gout and obesity. There are also "seven-day fat-reducing meals" and "fasting and detoxification", I have marked them with a red cross. If you lose weight quickly, you will regain weight faster, and your basal metabolism will be damaged, which is not worth the loss.

On the last page, I didn’t put any concluding remarks, but just put a photo of my grandma’s lunch: the 82-year-old old lady steamed half a corn by herself, a small plate of stir-fried cabbage, and half a piece of soft braised pork, with a small bite of pickled radish and pickles. She has never counted calories in her life, nor has she followed any dietary formula. She only has one principle: eat everything and not eat too much of anything. Now she can climb the fifth floor without gasping for breath. Apart from a little senile osteoporosis, there are no problems in her physical examination.

To be honest, after doing popular science for so long, I realized that healthy eating is never a test that requires full marks. There is no need to worry for a long time just to eat one more bite of fried chicken, and there is no need to force myself to eat boiled vegetables that I don’t like. Whatever makes you feel comfortable is the best. The one that can stick to it for a long time is the best.