New concept of healthy eating

New concept of healthy eating

A healthy diet is very important for everyone. The traditional oriental concept of "medicine and food homology" emphasizes good and proper diet, which is the basis of healthy and healthy lifestyle. According to the USDA "Food Pyramid," this set of standards has been widely accepted by many countries in the world for more than a decade. To date, health authorities in many countries adhere to this standard and continue to tell people that this food The pyramid is mainly used to convey the message "fat is harmful to health" and "carbohydrate is good for health". These profound corollaries have now come into considerable doubt.







According to the USDA, since the theory of "low fat" has been widely accepted, the proportion of fat in American recipes has indeed been getting less and less, but the amount of carbohydrates has increased. An average of 60 pounds of refined grains and 30 pounds of sugar-rich confectioneries per person per year for an average of 10 years add up to about 400 calories per day. Most of these calories are not consumed, and the main cause of obesity.

Old "Diet Guide Pyramid"



In 1992, the USDA officially announced a Dietary Guide Pyramid (pictured below) in the hope of helping the American public choose healthy, reduced-risk foods. However, after 10 years, Americans have become more and more girdled and more than three-fifths of adults are overweight. The incidence of hypertension, diabetes and cardiovascular diseases is also on the rise, Very big questioning.

The old diet pyramid causes an increase in chronic diseases



The large bottom of the old food pyramid represents the foundation and is the most important part of our daily food intake. The tip of the pyramid is to minimize the types of food we consume.




The base of its bottoms is starchy and the fat is the top of the tower, thus mainly conveying the concept of "fat is harmful to health" and "carbohydrate intake is high." However, oversimplified messages may mislead people into believing that all fats are bad for their health and that the main sources of excess calories are often overlooked with refined starches such as white rice, refined white bread, noodles, and potatoes.



Refined carbohydrates easily absorbed, the metabolic process is very simple is broken down into glucose, rapid access to blood circulation, both easily converted into fat tuck in the body, but also easily lead to diabetes and cardiovascular disease. At present, no scientist has discovered what kind of research shows that ingesting large amounts of carbohydrates is good for the body. In contrast, a growing body of research shows that the USDA food pyramid has serious flaws.



As a result, food that has been labeled "low-fat" for two decades has been promoted as wholesome and occupies a prominent position on food stands. As a result, while the amount of fat in American recipes has been declining, the prevalence of cardiovascular disease and obesity has been on the rise, raising concerns among academics.



New Healthy Diet Guide

In 2002, experts such as Walter C. Willert at the Harvard School of Public Health introduced a new set of guidelines for healthy eating, a drastic revision of the existing diet pyramid, and a look forward to It is best known as the Havard Food Pyramid or the Healthy Eeating Pyramid, which summarizes chronic conditions such as cardiovascular disease and cancer.



Harvard Pyramid - New Ideas for Healthy Eating


In the modern version of the "Healthy Eating Pyramid," many new ideas have been proposed to subvert many of the existing ideas


(A) of the main source of whole grains:

Harvard version of the most prominent feature is the classification of carbohydrates into "whole grain food" and "refined rice noodles." The former is located at the bottom of the pyramid, which should be consumed every meal; while the latter is placed on the top of the tower, it should be as light as possible. However, in the old pyramid, bread, rice, cereal, pasta were treated as a category, together in the bottom.


Whole grains refer to the seeds of cereals used in the manufacture of foodstuffs, preserved with germ, endosperm, and bran, such as brown rice, whole wheat flour, millet, oats, barley, buckwheat, grain rice, and so on. They are rich in vitamin B complex, vitamin E, minerals such as magnesium, zinc, calcium, copper, selenium, cellulose, and hundreds of phytochemicals for cardiovascular disease, diabetes and certain cancers Has a certain degree of preventive effect. The refined starchy food appears to be white and beautiful, but the texture may be softer. However, the most valuable bran and germ with rich nutrients have been removed, leaving only pure starch and calories. It is a pity.


In the modern concept of diet, we also advocate eating more "raw food" and "complete food". We suggest eating more food than "multi-processed", and plants as long as they can be edible parts, such as roots, stems and leaves Flowers, fruits, seeds should be eaten.

To a roasted potato, calories are only about 150 calories, and contains more than ten kinds of vitamins and dietary fiber; but if it is processed foods, the majority of important nutrients have been destroyed, the calories also increased to 500 calories, can not be careless ! This caloric food is considered junk food.



(B) distinguish between "good oil" and "bad oil":



As nutrition progresses, experts have realized that the so-called "low-fat theory" is too simplistic and has many drawbacks. In the old food pyramid, fat oil was placed at the very top and belonged to as little food as possible. However, in the new food pyramid, fat is divided into two categories, "unhealthy fat" and "healthy fat". The former includes saturated fatty acids present in red meat and trans-unsaturated fatty acids used in margarine, baked goods and fried foods. They are placed on the top of the tower, have adverse effects on the human body, it is recommended to eat less wonderful.


The "Healthy Fat" is placed on the bottom of the tower base, mainly monounsaturated fatty acids and polyunsaturated fatty acids, including olive oil, rapeseed oil, soybean oil, corn oil, sunflower oil, peanut oil and other good vegetable oils and seeds Seed oil, good health, should be appropriate daily consumption.



(C) try to eat less red meat

Cattle, pigs, sheep and other "red meat" are listed on the top of the tower, try to eat less. Other sources of protein are divided into "fish, poultry, eggs" and "nuts, seeds and beans." The former proposes zero to two servings a day, and the latter one to three servings. Shows that plant protein is far superior to animal protein.


(D) to reduce the amount of recommended dairy products one to two daily:


Harvard professors think the old food pyramid has too much dairy advice. There is currently no large-scale study demonstrating that large amounts of dairy products can significantly reduce the risk of osteoporosis, on the contrary increase the calories and fat intake.


(E) a large number of fresh fruits and vegetables recommended intake.


(F) It is recommended daily to add multivitamins and additional vitamin D.


(G) can drink moderate alcoholic drinks; but not necessary.


(H) "Daily Exercise" and "Weight Control" are the most basic foundations of the "Healthy Eating Pyramid".


The "Healthy Eating Pyramid" is the current way of maintaining a healthy diet. Is a Mediterranean-like (encourage more fish, nuts, seeds, olive oil) rather than an Asian (mainly white rice) diet. In addition, "Daily Exercise" and "Weight Control" are placed at the bottom of "Healthy Eating Pyramid". Therefore, in addition to a healthy diet, should also be appropriate nutritional supplements, with proper exercise and attention to weight control.

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