The World Health Organization recommends a suitable daily salt intake of 6 grams, while the actual per capita daily salt intake in China is more than 13 grams, more than 1 times higher than the standard amount. A, what to eat in the heart of panic? Vitamin C has the role of balancing psychological stress. When under strong psychological stress, the body will consume 8 times more vitamin C than usual, so, as much as possible to consume foods rich in vitamin C. For example, sautéed cauliflower, collard greens, spinach, sesame seeds, fruits, etc. People who are stressed at work, take vitamin C tablets, will get unexpected results. Second, exhaustion what to eat? You can eat some peanuts, no nuts, cashews, walnuts and other dried fruits. These kinds of snacks sweet to restore physical energy has a magical effect. Because they are rich in protein, vitamin B and vitamin E, calcium, iron, and vegetable fat, but does not contain cholesterol. In addition, germ can also rejuvenate. Clam soup, shredded pork with green pepper, cold vegetables, sesame seeds, strawberries and other foods are rich in protein and moderate calories, which can protect and strengthen the liver, so you may eat more. Third, what to eat for bad temper? If you increase the amount of calcium in the food of bad teenagers, you can change their aggressiveness and destructiveness. Calcium has a calming effect. Milk, lactic acid, cheese and other dairy products, as well as dried small fish, are extremely rich in calcium. Fourth, what do you eat if you don’t win? Eat more fish, meat, eggs, tofu, cheese and other foods high in protein can prevent drunkenness and have the effect of replenishing nutrition. In addition, the nuisance will form a jealousy-protecting film in the stomach wall, so a glass of wine before drinking can protect the stomach and reduce the degree of alcohol fermentation. Five, continuous overtime what to eat? The ideal night snack should be easy to digest. Food that does not contain too many calories is rich in vitamins and proteins. However, it should also depend on the situation. If you have a late night snack at the end of work, you should choose food that is easy to digest and will not add to the burden of the stomach, such as vegetable porridge, egg soup, rolls blunt, etc.. Do not eat a large bowl of noodles before going to bed and then whirring to sleep. Sixth, what to eat in a hurry for breakfast? Do not eat breakfast, will inevitably lower blood sugar, the whole morning attention can not focus, drowsiness, work efficiency is extremely poor. Therefore, want to sleep a little more and no time to eat breakfast tongue, at least should drink some milk, eat a few cookies and take a vitamin complex. Seven, how to eat dinner is good? 1, dinner early: dinner early eating is recommended by medical experts to people’s health care strategy. Studies have shown that eating early for dinner can greatly reduce the incidence of urinary tract stone disease. People’s peak calcium discharge is often 4-5 hours after eating, if dinner is too late, when the peak calcium discharge, people have gone to bed to sleep, urine will be latent in the ureter, bladder, urethra and other urinary tract, can not be discharged in time, resulting in increasing calcium in the urine, easy to deposit down to form small crystals, over time, gradually expand the formation of stones. So about 6 p.m. into dinner is more appropriate. 2, dinner vegetarian: dinner must be vegetarian, carbohydrate-rich food is the main, and protein, fatty food as little as possible. But in practice, because most families have plenty of time to prepare dinner, eat a hearty meal, which is not good for health, according to the study, dinner eat a lot of meat, eggs, milk and other high-protein foods, will make the amount of calcium in the urine increased, on the one hand, reduce the body’s calcium storage, inducing children to serve building disease, adolescent myopia and osteoporosis in the elderly, on the other hand, the urinary calcium concentration is high, the urge to suffer from urinary tract stone disease The possibility of urinary stone disease will be greatly increased. In addition, too much protein intake, the body absorbs a lot of it will remain in the intestines, will deteriorate, producing ammonia, hydrogen sulfide and other toxic substances, stimulating the intestinal wall to induce cancer. If too much fat is eaten, it can raise blood lipids. Research data shows that people who often eat meat for dinner have 2-3 times higher blood lipids than vegetarians. Carbohydrates can generate more serotonin in the body, play a sedative and calming effect, especially beneficial to insomniacs. 3, dinner eat less: If compared with breakfast, Chinese food, dinner should eat less. Too much dinner can cause elevated cholesterol, stimulate the liver to create more low-density and very low-density lipoprotein, inducing atherosclerosis; long-term dinner is too much, repeatedly stimulating insulin secretion, often resulting in early insulin B-cell failure, thus burying the root of the scourge of diabetes. In addition, too much dinner can make the stomach bulge, causing pressure on the surrounding organs, the stomach, intestines, liver, gallbladder, pancreas and other organs in the postprandial stress work will transmit information to the brain, causing the brain to be active and spread to other parts of the cerebral cortex, inducing insomnia. Eight, beware, don’t “eat” yourself old! In daily life, some people especially love to eat pickled meat, vegetables or pickled fish products, some people, especially some men often indulge in hotels with alcohol …… do not know that these bad habits will eat themselves “old”. 1, alcohol, alcoholic beverages: life in large quantities or often drink alcohol, will make the liver due to alcohol poisoning and inflammation, enlargement, resulting in male sperm deformity, sexual decline, impotence, etc.. Women who often drink alcohol or drink alcoholic beverages will experience menstrual disorders, stop ovulation, loss of libido and other symptoms, making the organism show signs of premature aging. 2, moldy food: Generally speaking, middle-aged women are good housekeepers, the family’s rice, soybean oil, peanuts, frozen meat and other spoiled still can not be discarded. Jun do not know, the above moldy food mold will produce a large number of germs and aflatoxin, and aflatoxin is a carcinogenic substances. When people consume moldy food, light diarrhea, vomiting, dizziness, serious cancer causing deformities, premature aging. 3, pickled food: pickled food is a high salt food, people eat more prone to induce cardiovascular disease, so that the body prematurely into premature aging. 4, limescale: in daily life, some people do not care to clean the tea set or water set, so that tea sets, water sets after a long time limescale deposits. Limescale contains more harmful metal elements such as mercury, arsenic, aluminum, etc. These elements remain in the body in excess for a long time, can damage human organs. Often use the limescale appliances to drink water, will cause digestive, neurological, urinary, hematopoietic and other system lesions, thus causing aging. 5, expired instant noodles, cookies, fried food: fried things left after the cooking oil, long-term sun in the dried fish, cured meat, long-term storage of cookies, instant noodles, grease, etc., especially the food has a harsh taste, all contain peroxylated lipids. Lipid peroxide is a kind of unsaturated fatty acid peroxidation products. It has been found that after entering the body, peroxylated lipids have a destructive effect on the body’s acid system and vitamins, prompting people to age early. Although there are a variety of reasons for aging, but because of bad habits, resulting in the intake of substances that cause premature aging is one of the important reasons for premature aging can not be underestimated. Nine, how to eat is good? Lighter, lighter, lighter nutritionists recommend that efforts should be made to change the concept of “salt is fresh” diet, and strive to use no more than 500 grams of salt per month for a family of three. It is best to have a bottle of milk every day. Milk is nutritious and rich in calcium, fresh milk (227 grams) contains about 250 mg of calcium. One egg per day. Egg is a natural food with excellent nutritional value, egg protein can provide an extremely rich essential amino acids, the composition of the ratio is very suitable for human needs. The vast majority of the fat in eggs is in the yolk and is dispersed into fine particles that are easily absorbed. Have at least one meal of fish on the table each week. Researchers have found that fish is rich in the N-3 series of unsaturated fatty acids, of which DHA and other polyunsaturated fatty acids combine with cholesterol in the blood to carry cholesterol away from the blood vessels. Chicken and duck meat instead of pork. Scientific analysis shows that chicken meat contains 16.6 grams of protein and 14.1 grams of fat per 100 grams, while pork meat contains only 1.6 grams of protein and 89.5 grams of fat per 100 grams. Fat is one of the essential nutrients for human life activities, but the intake of too much is also detrimental to human health. Increase the intake of soy products. Soybeans are rich in nutrients, known as a flower in nutritious food. Especially worth mentioning is that the protein content of soybeans is 2-3 times that of pork, 5.2 times that of eggs, and 12 times that of milk. According to Japanese scholars, protein inhibitors of soybeans can prevent stomach cancer. It is best to eat 500 grams of vegetables per person per day. Some people think that vegetables are low-grade food, but they are not. Take garlic as an example, it has the function of inhibiting or killing many kinds of bacteria, as well as anti-cancer, lipid-lowering, detoxification and hemostasis, so it can be both edible and medicinal. Mushroom foods are incorporated into the dietary structure. Mushroom foods such as shiitake, mushroom, winter mushroom and black fungus are not only delicious, but also contain higher protein than ordinary vegetables, with a suitable ratio of essential amino acids and a variety of trace elements, making them a recommended nutritional food. Shiitake mushroom contains 18 kinds of amino acids and more than 30 kinds of enzymes, as well as vitamin B1 and vitamin A and D, which can improve the body’s ability to inhibit malignant tumors. In addition, shiitake mushroom contains mushroom filamentous cytosol and mushroom polysaccharide, which not only have good anti-tumor effects, but also induce the occurrence of interferon in human body, thus improving the immunity of the body and playing an anti-viral role. In addition, the nucleic acids in shiitake mushrooms can inhibit cholesterol in the serum and liver, preventing and treating hyperlipidemia, and thus preventing and treating coronary heart disease. Mushrooms are similar to shiitake mushrooms and can provide good health benefits for long-term consumption. Black fungus is also a kind of mushroom, known as “the meat of the vegetation”, is a good health food, long-term consumption of black fungus has the effect of preventing coronary heart disease, atherosclerosis. Eat a full meal. Foreign medical experts believe that the traditional Chinese diet is the best diet structure to prevent atherosclerosis. Domestic nutritionists have also repeatedly called for maintaining the basic characteristics of China’s diet with mainly plant foods, supplemented by animal foods and energy sources based on grains, and to eat enough rice to avoid the drawbacks of poor quantity and quality of protein in the diet. Ten, the dietary structure should be reasonable What exactly is dietary balance, and how to achieve this standard? The so-called dietary balance refers to: the diet contains a complete range of nutrients, sufficient quantity and appropriate ratio, namely: amino acid balance, calorie nutrient balance, acid-base balance and a balance between the intake of various nutrients, only then is conducive to the absorption and utilization of nutrients. As we all know, people divide essential food into five categories in daily life: the first category is food: it is the main source of calories. Generally, the daily intake of light workers is 300-500 grams, and the rest of the calories are supplied by foodstuffs, so that foodstuffs account for 60%-70% of the calorie supply, accounting for about 32% of the total diet. The second category is rich in animal protein food: including lean meat, eggs, poultry, fish, etc. Adults should consume 70-100 grams of protein per day. According to research, the absorption rate of animal protein is higher than that of vegetable protein, so the ideal protein intake should be 1/4 of animal protein, 1/4 of legume protein, and the remaining 2/4 of food supply. Therefore, nutrition experts recommend that each person should consume 50-100 grams of poultry and livestock meat, 50 grams of fish and shrimp, and 25-50 grams of eggs per day. Such foods should account for 13% of the total diet. The third category is beans, milk and products: because beans are rich in protein, unsaturated fatty acids and lecithin, the composition of its protein amino acids close to human needs, so each person should be supplemented with 50 grams of beans, 100 grams of milk, such food accounts for 9.5% of the total. The fourth category is vegetables and fruits: this is the main source of vitamins, inorganic salts and dietary fiber, but because of the many varieties of vegetables, there are great differences in nutrient composition. For example, green leafy vegetables contain a large amount of carotene, ascorbic acid and calcium, phosphorus and other inorganic salts; root vegetables are rich in starch, protein and carotene; fresh bean vegetables in carbohydrates, iron and thiamin are other vegetables can not be compared, so each person should intake 400-500 grams per day, a total of leafy greens should be maintained more than 1/2. Fresh fruit is a good source of ascorbic acid, can provide a large amount of protein, phosphorus, iron and other inorganic salts, so each person should consume 100-200 grams of fresh fruit per day. Such food should account for 40% of the total. The fifth category is fats and oils: fats and oils can supply heat, promote the absorption of fat-soluble vitamins, and supply unsaturated fatty acids. Vegetable oil contains higher essential fatty acids than animal oil, while animal oil has more saturated fatty acids and higher fat melting point, so it is not easy for the body to digest and absorb, so we should eat less animal fat and more vegetable oil. Therefore, nutritionists recommend that the intake ratio of saturated fatty acids, polyunsaturated fatty acids and mono-unsaturated fatty acids should each account for 1/3. 1 gram of fat per kilogram of body weight per day, accounting for about 1.5% of the total diet. In summary, the above five types of food long-term lack of any one will affect health, in order to maintain a balanced diet, people should not eat too fine meals every day, and should not overeat in the holiday, really do coarse and fine, meat and vegetables, health will be more secure. Eleven, life myths 1, like the new tea: many people think that the new tea color, flavor, taste, refreshing, more drinking is beneficial to the body, in fact, wrong, stored in less than one month of new tea has not oxidized polyphthalates, aldehydes and alcohols more, more drinking gastrointestinal stimulation, causing bloating, abdominal pain and other symptoms, aggravating the condition of patients with chronic gastritis. 2, do not eat sauerkraut: there is a rumor that “cancer and sauerkraut related”, so people are afraid to eat sauerkraut. In fact, the acidity of sauerkraut is the crystallization of lactic acid produced by lactic acid bacteria decomposing sugar in cabbage. Lactic acid is an organic acid, not a carcinogenic substance, and it can enhance appetite and promote digestion after being absorbed by the body; at the same time, cabbage becomes acidic and its nutrients are not easily lost, so eating sauerkraut is beneficial to people. 3, drink milk on an empty stomach: many people drink milk early in the morning, thinking that this can be absorbed all the nutrients. In fact, drinking milk on an empty stomach will soon be discharged into the large intestine by the stomach and small intestine, and as a result, various nutrients will not be digested and absorbed before they are discharged from the body. The correct way to drink milk should be to eat some food first and then drink milk. 4, long-boiled milk: some people are afraid that the bacteria in the milk will not die and long boiled. In fact, milk at high temperatures not only decreases in fragrance, and protein denaturation, vitamin loss will also be a lot. So, boil milk to boil for a limit. 5, exposure to rice: rice worm, some people put in the sun exposure, thinking that this will kill the rice worm or sun run. In fact, not only the sun does not kill rice worms, while the sun-dried rice will still have worms, and multiply faster. 6, fasting exercise: many people are used to running in the morning on an empty stomach, thinking that this can absorb fresh air and can prevent obesity. However, fasting exercise energy sources mainly rely on fat isogenesis. At this time, the free fatty acids in the blood will show an increase, fatty acids not only become a source of energy for the heart muscle and other activities, the amount of excessive and can become myocardial toxins, can cause various arrhythmias, and even lead to sudden death. The risk is greater in the elderly. It has been reported that several joggers in the world have short lives. Therefore, it is necessary to eat a little food before the morning run properly. 7, spinach for blood: many people believe that spinach contains more iron, and often tell children to eat spinach to replenish blood. Some patients with anemia adults also take spinach as a blood tonic, often eaten. In fact, spinach does not contain the highest amount of iron and can not be a blood tonic. Because only 1% of the iron in spinach is absorbed in the intestines, 90% combined with oxalic acid, which is not only difficult to absorb, but also affects the body’s absorption and utilization of iron. 8, forbidden to eat fat: people are afraid of fat induced hypertension, coronary heart disease, hyperlipidemia, atherosclerosis, they avoid it. In fact, fat is not only a traditional delicious food, and is a nutritional element to promote growth and development, but also to prevent cancer. As long as the right cooking, stewing, appropriate to eat some fatty meat is beneficial to human health. 9, vegetable oil is good: people think that eating animal oil is easy to cause coronary heart disease obesity and other diseases, and therefore favor vegetable oil, in fact, this is very one-sided. Because pure vegetable oil can promote the body peroxide increase, affect the absorption of vitamins, increase the incidence of breast cancer, colon cancer; peroxide in the blood vessel wall, liver, brain cells into the formation will cause arteriosclerosis, liver cirrhosis, cerebral thrombosis and other diseases. The correct is vegetable oil, animal oil with or alternate consumption, the ratio is 10:7. 10, milk chocolate with food: some parents to give children to increase nutrition and milk and chocolate at the same time to children to eat, in fact, this will be counterproductive. Because milk is rich in protein and calcium, chocolate contains a large amount of oxalic acid. The calcium in the milk and chocolate oxalic acid combined into calcium oxalate, not easily absorbed, but also produce diarrhea, affecting development. Twelve, the wonderful use of sugar 1, to sour taste with soy sauce when cooking vegetables: some of the sugar in soy sauce is decomposed, the dish often with a sour taste, you can add some sugar when frying vegetables, the sour taste can be eliminated. 2, in addition to dental scale: smoking teeth yellowing or blackening later, first take an appropriate amount of brown sugar contained in the mouth for more than 10 minutes, so that teeth are immersed in sugar solution, and then repeatedly brush 2-3 minutes with a harder toothbrush, rinse clean. Then use salt and alkali water (put equal amounts of salt and alkali dissolved in water) to brush your teeth for 1-2 minutes, once in the morning and once in the evening, after a week, the general tobacco scale can be removed. 3, cooking ham: before cooking ham, you can apply some sugar to the ham skin, so that it is easy to cook and tastes good. 4.Shorten the time of fermentation: add some sugar when fermenting the dough, which can shorten the fermentation time and make the food fluffy and delicious. 5.Soak mushrooms: Soak dried mushrooms in warm sugar water, which not only makes the mushrooms absorb water quickly and keep the unique fragrance, but also makes the dishes taste more delicious. 6.Soak and peel chestnuts: Before cooking chestnuts, soak them in sugar water overnight, and the cooked chestnuts will be easy to peel off the inner skin. 7, prolong the flowering period: put a small spoonful of sugar in the vase, it can make the vase flowers bloom for a longer time. 8, antiseptic: food with sugar, mold is not easy to invade, can delay corruption. Twelve, vitamins also have toxicity With the popularization of medical and health care knowledge, people’s medical and health care library of the dazzling star – vitamin use more and more widely. As we all know: vitamin is the normal physiology of human metabolism and life activities of the essential elements, people can not leave a moment. For example, vitamins A and D can promote the growth and development of body cells and prevent dry eyes, night blindness and calcium deficiency; many B vitamins are components of the body’s cellular protein synthesis and metabolism necessary for various enzymes, which can cause foot disease or mouth ulcers and other diseases once they are missing. Some special groups of people (infants and young children in the developmental stage need, the elderly weak and sickly or certain chronic diseases of exertion and people engaged in high-intensity physical labor) must add a much larger than normal amount of various vitamins, in order to make up for the physiological deficiencies or prevent various diseases caused by vitamin deficiency. This is already common knowledge and principle in medical care. Vitamins have such a great nutritional and health care function. However, everything has its opposite side, that is, when used improperly, good things can also produce bad results and even lead to certain adverse reactions and toxic side effects, or vitamin poisoning. This is not uncommon in daily life and clinically, because people are overly superstitious about its usefulness, do not ask whether it is necessary, indiscriminate abuse, or improper use, causing more and more poisoning accidents. 1, vitamin A: vitamin A is a good medicine to prevent dry eyes, night blindness, and often see many people as a nutritional supplement, resulting in anemia, hair loss, eye pain, dizziness, vomiting and even eye protrusion and other metabolic disorders of the poisoning performance, individuals also suffer from adverse sequelae, lifelong regret. 2, vitamin D: vitamin D is the prevention and treatment of helo disease and osteoporosis, commonly known as supplements, is a class of very good health care drugs for a wide range of uses, but excessive or improper use, the consequences are more dangerous than rickets; clinically, some long-term indiscriminate use of vitamin D and cause hypothermia, irritability, crying and restlessness, anorexia and vomiting, malnutrition, weight loss of children on the clinic; some cardiovascular disease or diabetes patients do not pay attention to the combination of drugs Some patients with cardiovascular disease or diabetes do not pay attention to the combination of drugs and the body absorption mechanism of calcium abuse caused hepatosplenomegaly, kidney damage, and even aggravate the degree of myocardial infarction and heart failure, sudden death accidents also occur. 3, vitamin C: known as the “universal antidote” vitamin C (ascorbic acid) is a detoxification, anti-toxic, prevention of colds and upper respiratory tract inflammation and scurvy, promote the burst of tissue cell metabolism of good medicine. Also often due to improper use (excess or improper storage deterioration), but induced some unpredictable side effects: nausea and vomiting, diarrhea, abdominal pain; severe poisoning can also induce hematuria, kidney stones and reduce the fertility of some women, resulting in the opposite of what is desired, counterproductive. 4, vitamin E: even the stubborn, promising vitamin E in recent years, also has the risk of poisoning from overuse, it is originally an antioxidant, the body has a tissue cell growth promoting effect, clinically as infertility, habitual abortion, progressive muscle nutrition and cardiovascular disease, fatty liver, skin lesions, prevention and treatment drugs. However, there are also people as a “tonic” long-term overdose instead of strong oxidative effects, causing developmental transition, precocious puberty and changes in sexual characteristics and other adverse reactions, resulting in lifelong pain and undue waste. Thirteen, dietary misconceptions 1, with overheated frying pan frying vegetables: overheated frying pan, easy to generate stearic compounds, extremely harmful to the human body. If you often eat such dishes, prone to acid gastritis and gastric ulcer, if not treated in time, may also induce gastric cancer. 2, commonly used vegetable oils: peanuts, corn oil is easy to mix strong carcinogens aflatoxin, cottonseed oil has made people poisoned cotton phenol, vegetable oil in the erucic acid is not conducive to hypertension, heart disease people. Therefore, vegetable oil can not eat more commonly used. The correct ratio of oil, should be 1 part vegetable oil with 0.7 parts of animal oil. 3, shrimp directly cooked soup to drink: shrimp or shrimp skin in the processing of carcinogens. If directly cooked soup to drink, is not conducive to human health, the correct method is to boil shrimp for a few minutes and then change the water to cook soup, or add 1-2 tablets of vitamin C in the soup, it can block the synthesis of carcinogens in the body. 4, using raw water to cool cooked hot eggs: cooked eggs soaked in cold water, although the eggshell is good to peel, but the germs can be left. American scientists found that cooked hot eggs soaked in raw water produced botulinum toxin in the eggs, which is harmful to human health. 5, add more spices seasoning: a British survey shows that pepper, cinnamon, five spices, cloves, small incense, ginger, etc. have mutagenicity and toxicity, more spices, can lead to cancer, will also bring dry mouth, sore throat, mental discomfort, insomnia and other side effects. It can also induce hypertension, gastroenteritis, etc. 6, eat fruit immediately after meals: this is not a scientific way to eat. Fruit contains a lot of monosaccharides, easily absorbed by the small intestine, but if the meal is blocked in the stomach, it will form flatulence and stomach discomfort due to corruption. The correct way to eat fruit method should be 1 hour before or 2 hours after a meal. 7, like to drink when the new tea: new tea, although the leaf color is fresh, leaf mellow aroma cool, but drinking more harm than good. Because the new tea stored for less than a month, containing unoxidized polyphenols, aldehydes and alcohols more, easy to cause abdominal distension, abdominal pain, etc., aggravate the chronic gastritis patients. 8, thirst before drinking water: thirst indicates that the body has been mildly dehydrated, as if the field cracked before watering, obviously not conducive to health. The correct way to drink water is, in addition to daily meals, fruits, soup, should be supplemented with 1.5-2 liters of plain water, summer and autumn season appropriate to add some light salt water.