There is an Arab proverb: “To have health is to have hope, and to have hope is to have everything.” If you want to live a long and healthy life, you have to pay more attention to your diet, keep your mouth shut, eat properly and eat nutritiously. For health, there is a method: eat less “three white”, eat more “three black”. Eat less “three white” 1, salt Salt, known as “the king of all flavors”, is the most commonly used seasoning in cooking. Many people like to put a lot of salt in the cooking time, think so that the taste, but the intake of too much, the body will have a negative impact! Long-term high-salt diet is likely to cause increased blood pressure, hardening of blood vessels, and excess sodium needs to be excreted from the kidneys, increasing the burden on the kidneys. Salt limit recommendations: the optimal amount of salt intake through diet for healthy people, eat no more than 6 grams of salt per day – that is, the amount of ordinary beer bottle cap after removing the rubber cushion, flattened full of a bottle cap. If you have been diagnosed with high blood pressure, it is best not to exceed 3 grams per day. 2, white sugar The most popular taste is sweet, especially children for sweet food is usually not resistant. There are many places where white sugar is used in the daily diet, such as roast pork and sweet and sour pork. But too much sugar in the body is very harmful to health! When people consume too much sugar, it will be converted into fat in the body, leading to obesity and becoming a potential cause of cardiovascular disease. It can also disrupt the body’s nervous system, lead to a decline in digestive function and cause liver dysfunction. The recommendation for sugar restriction: no more than 50 grams per day. The 2016 edition of the Dietary Guidelines for Chinese Residents recommends that the daily intake of added sugar should not exceed 50 grams, preferably limited to less than 25 grams. It is recommended that we drink less sugary drinks, eat less high-sugar snacks and reduce the intake of added sugar. 3, fat We usually eat a variety of fatty meat, fried food and fried vegetables have a large amount of fat (fat), not counting a variety of three high (high oil, high sugar, high sodium) in the set of snacks, cookies and other foods. Common lard, butter, these animal fats because of its rich aroma makes people can not help themselves. Both the flavor and texture are much better than vegetable oils. But excessive consumption can also bring a series of hazards. Animal fats have a high proportion of saturated fatty acids and contain more cholesterol, which can cause the body to raise blood lipids, aggravate the hardening of blood vessels and bring cardiovascular disease. So do not eat more, the daily consumption of oil 25 grams to 30 grams of the premise, the ratio of vegetable oil to animal fat to 10:7 is appropriate. Limit fat advice: replace part of the red meat with fish and poultry meat. Fish is rich in unsaturated fats that are beneficial to the human body, and poultry is low in fat, so it is recommended that you choose fish and poultry meat appropriately, and limit your daily intake of fish, poultry, eggs and lean meat to 120 to 200 grams. Pork, beef and other red meat fat content is relatively high, it is recommended to eat less fatty meat, it is best not to eat more than 350 grams of red meat a week. Eat more “three black” 1, mushrooms Mushrooms are not only nutritious, tasty, rich in essential lysine, etc., but also rich in mineral elements, enjoy the name “plant meat”. And it belongs to the low-calorie food, can prevent fat, is a better weight loss and beauty food. Eating more mushrooms can prevent peroxide damage to the body and improve the immunity of the body. Especially shiitake mushroom, the special substance it contains will be converted into vitamin D. It can lower blood lipids and serum cholesterol and prevent osteoporosis after it is absorbed by the body. 2, wood ear Wood ear as a common food, because ordinary, many people ignore its efficacy, usually people think that wood ear can only be used to replenish blood. In fact, there are many health benefits to eating fungus. Mullein is the most iron-rich food among all kinds of non-vegetarian foods, and it can replenish the body with enough iron in time, so it is a natural blood tonic food. Regular consumption of fungus can also reduce cholesterol levels, which is also very beneficial for the prevention and treatment of coronary heart disease and arteriosclerosis. 3, black rice Black rice has a higher nutritional value than ordinary rice, and long-term consumption can prolong life. Therefore, black rice is also called medicine rice, longevity rice, and it contains a variety of different nutritional elements, can effectively meet the body’s daily nutritional needs. The minerals in black rice, such as potassium and magnesium, are good for controlling blood pressure and reducing the risk of cardiovascular diseases. Therefore, diabetics and cardiovascular disease patients can consume black rice as part of the diet regimen. 6 longevity food 1, pine nuts: help defecate, moisten the skin pearl-like pine nuts, widely used in the traditional imperial diet, has always been regarded as a nourishing effect. Pine nuts rich in oil composition, not only can help defecation, but also moisturize the skin. Also, pine nuts are a good source of oils and fats, containing polyunsaturated fatty acids, which can relieve inflammatory reactions. Pine nuts are high in calories and can usually be sprinkled on meals, a small handful at a time. 2. Garlic: anti-inflammatory and antiseptic In the era without antibiotics, garlic played an important life-saving role. Recently, garlic has also been found to lower cholesterol. However, raw garlic is spicy and irritating, so people with gastritis, sore essence throat, hemorrhoids, red eyes, and acne should not eat garlic raw. 3, cabbage: cough and phlegm In the view of Chinese medicine, cabbage can reduce fever and relieve fever, cough and phlegm; modern science has found that cabbage has a high nutritional value, a wide variety, can be eaten all year round, is the hottest anti-cancer star. 4, porridge: protect the stomach and replenish vitality Porridge in the process of boiling, has been released in the active ingredients of food dissolved in the soup, so it is easy to be digested and absorbed, suitable for people with poor appetite and weak body. 5, kelp: low calorie, digestive aid Low calorie and full of gelatin and minerals, kelp is very suitable for modern people’s beauty and health food. Kelp is rich in soluble fiber, which is easier to digest and absorb than ordinary fiber and helps smooth bowel movements. The biggest advantage is that kelp is low in calories, as a snack snack without worrying about gaining weight, very suitable for women who love beauty. 6, buckwheat: lower blood pressure, help sleep buckwheat contains powerful antioxidants, can lower blood lipids, enhance blood vessel elasticity, prevent blood clotting, is a good heart food. In addition, the effect of lowering blood pressure and sleep is also very good. Buckwheat is also a very good colon cleanser, fiber content is generally six times the white rice, so there is a “clean bowel grass” called.