Nutritional diet folding brochure

It is enough to eat enough natural whole foods, adapt to your personal physical condition, and avoid the dietary traps marketed.

It’s easy to say, but when it comes to meal time, many people are confused. In the morning, they are in a hurry and can only eat rice balls from convenience stores. When they work overtime at night, they can’t help but order takeaways that are heavy in oil and salt. They always feel that what they eat is extremely unhealthy, so they turn around and buy hundreds of yuan of multivitamins and probiotics. To be honest, it is really unnecessary. I have met a young girl who works in Internet operations. She ate a 1,200-calorie light salad every day for three months in order to lose weight. Her aunt postponed the meal for two months and lost a handful of her hair. When she came for consultation, she was still holding the imported iron gummies she had just bought. I asked her to add a fistful of multigrain rice every day and eat braised pork liver twice a week. She didn't have to go to the gym. In the third month, her aunt became normal and her hair loss problem also eased. Look, how can it be so complicated?

There are various dietary schools that are very noisy on the Internet. In fact, no one is right or wrong. It all depends on whether you are suitable for it. For example, people who are pursuing low-carb ketosis will say that cutting off carbs can quickly lose weight and stabilize blood sugar. For people with a BMI over 28 and insulin resistance, short-term persistence can indeed see obvious results. However, if you are an office worker who needs to use your brain intensively every day, or a woman who is preparing for pregnancy or a mother-in-law, cutting off carbs hastily will only make you unable to concentrate, your face will be sallow, and in serious cases, it will also affect your endocrine system. There is also the Mediterranean diet, which has become popular in recent years and has been promoted many times by the WHO. The core is to eat more deep-sea fish, whole grains, and olive oil. It is indeed a high reference for ordinary people. However, if you live in an inland city, it is inconvenient and expensive to buy fresh deep-sea fish. You can use river fish and eat flaxseed oil twice a week instead. The effect is not much different. There is no need to waste money just to make up the "standard diet".

Oh, by the way, there is also the extremely controversial issue of vegetarianism. Many people say that vegetarianism can lower blood fat and prolong life, while others say that vegetarianism is prone to B12 and iron deficiency. Both sides are supported by research. Objectively speaking, if it is a lacto-ovulin diet, daily supplementation with B12 preparations can indeed help control indicators for middle-aged and elderly people with hyperlipidemia and high blood pressure. However, if a pure vegetarian diet is arranged for developing children and pregnant women without targeted nutritional supplements, pernicious anemia and growth retardation will easily occur. This is not a health regimen, but a harm to the body. We have printed a nutritional supplement comparison table for different groups of people on the side of the fold. If you have vegetarian elders at home, you can take a look at it without having to memorize the complicated food composition list.

There are also rumors that have been circulating for many years, such as that crabs and persimmons cannot be eaten together, and that drinking soy milk will cause breast cancer. These rumors have been refuted countless times by the Chinese Nutrition Society. After I ate two hairy crabs last fall, I got greedy and gnawed on a frozen persimmon. Nothing happened. As long as the food is fresh and you are not allergic to these two things, there will be no problem if you eat it normally. On the contrary, we should pay attention to the overwhelming "health food" marketing: drinking too much zero-sugar sparkling water will affect the intestinal flora and make you crave sweet foods more; so-called zero-fat salad dressings add too much salt for seasoning, and you will still get edema if you eat too much; even freshly squeezed fruit and vegetable juices, which everyone thinks are the healthiest, break down the dietary fiber when making the juice, raising blood sugar faster than Coca-Cola. It is really not as good as eating an apple directly.

Two years ago, I also followed the trend and tried the Internet celebrity recipe of 7-day detoxification. On the third day, when I was squatting in the gym and lifting irons, my vision went dark and I almost fell down. Later, I stopped doing this kind of thing. Really, you don’t have to watch what other people eat. If you don’t have edema when you wake up in the morning, don’t feel sleepy during the day, and have regular bowel movements, even if you eat takeout every time, as long as you order an extra serving of green vegetables and choose less fried food every time, your diet is already up to standard.

One final word, if you really want to supplement your nutrition, you should take dietary supplements first and then consider supplements. Ordinary vitamins costing tens of yuan and imported products costing hundreds of yuan have almost the same active ingredients. Don’t pay IQ tax for packaging.