Diet and health tips

There is no need to follow the trend and buy expensive health care products, and there is no need to strictly copy the recipes of Internet celebrities. As long as you do these three things: "the types of ingredients are diverse enough, the amount of food you eat matches your metabolic needs, and the eating pattern fits your own body type", more than 80% of daily dietary problems can be solved.

Last week, I helped a friend from the Internet company read her food records. In order to lose weight, the little girl ate boiled vegetables and chicken breasts for half a month. Not only did she lose hair in handfuls after washing her hair, but her eyes became black when she squatted and stood up. According to the "health standards" on the Internet, what she eats is simply a template, but her daily carbohydrate intake is less than one-third of her basal metabolic needs. She is completely overdrafting her body to change the number on the scale, and she really can't live up to it.

First, let’s talk about the complexity of the ingredients. Many people find it troublesome when they hear it. Do they need to cook a Manchu banquet all at once? Not really. Take the soy milk and refueling sticks you usually eat, for example, add a handful of cherry tomatoes and half a spoon of chopped walnuts, and you have 3 more ingredients at once. Our national dietary guidelines require eating enough 12 kinds a day and 25 kinds a week. It’s really a matter of raising your hand to put them together. Oh, by the way, there is another point that has been controversial for many years: Should we completely avoid so-called "junk food"? The nutritionists I have contacted are divided into two groups. One group believes that high-fat and high-sugar foods should be completely eliminated from the daily menu, while the other group believes that eating fried chicken once in a while or drinking a cup of full-sugar milk tea, as long as it is not eaten all the time, has much greater emotional value than if you hold it back - after all, long-term eating anxiety will disrupt endocrine, and the gain is not worth the loss. I am of the latter group. Last week, I had a cup of bubble milk tea with my colleagues and had fun all afternoon, but I didn’t notice any weight gain.

Don’t just focus on eating richly, quantity control is actually a blind spot for more people. Many people complain to me, "I eat very healthily, but why am I still fat?" ”If you calculate the handful of nuts you grab every day, the calories are less than half a bowl of rice, not to mention that you add two or three spoons of rock sugar to the white fungus soup. Don’t believe here the absolute truth of “not eating after lunch” and “eating less and more meals”. Different people’s situations are very different: a master who does physical work on a construction site does not eat after lunch, and he has no strength to move steel bars in the afternoon. ； For people with weak gastrointestinal function, eating small meals often will stimulate gastric acid secretion and increase the burden. There is no unified standard at all. If you're not sure, just remember the simplest way to judge: stop eating every meal when you're seven-tenths full. It's that state of "you can still eat two more bites, but you're not hungry at all even if you don't eat." It's just right.

Oh, by the way, there is another point that is most easily overlooked: the diet must fit your own physique, and don’t follow the trend. Everyone knows that milk is high in calcium, but people with lactose intolerance will have diarrhea after drinking it for three days, but it is not as good as drinking Shuhua milk or yogurt to absorb it. The low-carb diet, which has been extremely popular in the past two years, has indeed been proven by clinical studies to be very effective in controlling sugar for some people with insulin resistance. However, if you are prone to hypoglycemia and follow the trend of giving up rice and steamed bread, you will faint in minutes. I met a 20-year-old girl before. She didn't even eat whole grains in order to fight against sugar. She only ate vegetables and lean meat (what we call lean white meat). She didn't see her aunt for three months. She went to the hospital to find out that her estrogen was so low that it was almost menopausal. It took almost half a year for her to recover. It was really unnecessary.

Let me tell you two little habits that I have used for almost ten years. You can try them if you think they are useful: One is whether you eat at home or go out to make skewers, eat vegetables or protein first, and don’t just eat white rice. The rate of blood sugar rise will be much slower, and it will not be easy to overeat.； The other is to drink enough 1500ml of warm water every day. Don’t replace it with milk tea or iced Americano. If you insist on it for a week, you will feel obvious changes in your skin and bowel movements.

In fact, after all, eating healthily is never a KPI that requires you to work hard to complete, and there is no standard answer that is universally applicable. You eat comfortably, and all the indicators in your annual physical examination are normal, which is more effective than what experts say about "eating right." Don’t be kidnapped by various rules and regulations on the Internet. Eating is a happy thing, right?