Healthy eating tips

There is no need to memorize Internet celebrity recipes or force yourself to eat "healthy meals" that you don't like. First, focus on the three basics of "enough variety of ingredients, less heavy processing in cooking, and a stable eating rhythm." The rest can be flexibly adjusted according to your own physique and taste. What suits you is the most useful.

I have always seen people saying that you need to eat 25 kinds of food every week to be healthy. There is also a group of people who advocate the "rainbow diet" and eat more than 3 kinds of food in each meal. I tried to make up the number last year. I stuffed mixed bean porridge, cold spinach, cherry tomatoes, chopped nuts, and half a piece of corn in the morning. As a result, I was so bloated in the morning that I couldn't sit still. After chatting with a friend in the nutrition department, I found out that these 25 are general recommendations, not hard targets. People with weak stomachs do not have to add whole grains every time. Count potatoes such as steamed yams and roasted sweet potatoes as staple foods. Eat different green leafy vegetables, mushrooms, meat and eggs every week. You can easily make up the number, and there is no need to act like you have completed KPIs. Oh yes, and fans of low-carb diets always say that they need to cut out all carbohydrates. In fact, it is not necessary. If you are a heavy manual worker, or you like to run and jump for fitness, you will easily feel dizzy and weak without carbohydrates. As long as you don’t eat refined white rice and flour all the time, just mix in some cereals.

Speaking of cooking, I’ve heard a lot of “raw foodists” say that heating all vegetables will destroy their nutrients. I followed the trend and bought a large can of kale powder, and it tasted like eating green belts. After three days of drinking it, it became dusty. Then I tried fresh kale. Add a little olive oil and stir-fry for 1 minute, sprinkle with some black pepper, it will be crispy and delicious. According to the information, as long as it is not simmered at high temperature for a long time, the loss rate of water-soluble vitamins is actually very low. There is no need to force yourself to eat something that is difficult to swallow just for that little bit of nutrition. Of course, you should avoid heavily processed foods such as roasting, frying, and pickling. I used to have a relative who loved to eat smoked bacon, and his blood pressure exceeded the standard every year during physical examinations. Later, I changed to eating it at most twice a month, and only ate half a piece each time. This year, the indicator has stabilized. But that doesn’t mean you can’t touch it at all. For example, if you like to eat home-made sausages during the Chinese New Year, eating one or two pieces to satisfy your craving is much better than holding back and eventually overeating.

Let’s talk about the rhythm of eating. In the past two years, the 16+8 fast has not worked. Several colleagues around me have tried it. There is a girl who works in design who often works overtime until the early morning and forces herself not to eat after 8 pm. As a result, her hands are shaking from hunger in the middle of the night, so she has to get up to eat two packs of biscuits. Later, she simply changed the eating window to 12 noon to 8 pm, and eat breakfast after she has had enough sleep. Instead, she will not feel hungry in the middle of the night, and her weight has stabilized. Some people say that eating small and frequent meals is healthy. In fact, it depends on the situation. If you have excessive gastric acidity, eating small and frequent meals will stimulate the continued secretion of gastric acid and aggravate the discomfort. It is better to eat three meals on time and stop eating when you are seventy percent full. Oh, by the way, eating slower is really helpful. When I was working on a project, I would finish a bowl of rice in 10 minutes, and my stomach would often bloat for half a day. Later, I deliberately chewed each mouthful of rice 20 times and finished it in about 20 minutes. Not only did the bloating problem disappear, but I also became fuller and stopped eating too much.

Oh yes, I almost forgot to mention, don’t believe those rumors on the Internet that eating shrimp and vitamin C together will cause poisoning, and eating spinach and tofu together will cause stones. Last time I ate a plate of prawns and two oranges in front of my mother, and it was fine. To really reach the toxic dose, you have to eat dozens of kilograms of shrimp at one time. There is no need to be taboo, as long as the ingredients themselves are clean and not spoiled, there will be basically no problems.

To be honest, I have been adjusting my diet for so long, and the biggest feeling I have is that healthy eating is never an ascetic self-restraint. If you really want to drink milk tea and hot pot today, just go and eat it. Don’t feel guilty after eating it and induce vomiting or starve for three days, which will hurt your stomach. In the long run, eating comfortably most of the time and not burdening the body is more effective than any perfect health formula.