In the trade exchange, the coup to eat a good meal

Food is one of the enjoyments of modern people, but for some people, it may be a burden -

[case]

Mr. Luo, who is in the early 30s and 30s, is a business manager of a company. The entertainment at the dinner table has become an important part of his work, sometimes dating several times a day. Although it is the current food, he does not feel at all.

What's more, at a young age, he got an "occupational disease" -- fatty liver.

2. Ms. Zhang specializes in reception in the government department. Every day she is busy and rushing to send her to her troubles. In order to prevent body deformation, she often only needs a white rice or a few snacks at the table. Her larger wish is to be able to eat at home every day.

3, 20 years old Xiao Wang is a salesman in an advertising company. In order to pull the business, he needs to eat and drink with customers. Due to work stress and untimely food, he had a stomach ulcer, and he was also suffering from stomach bleeding due to excessive drinking.

[Expert Opinion]

The incidence of fatty liver and hyperlipidemia among white-collar workers and civil servants is higher than the average level of the whole population, which may be related to their relatively high standard of living and relatively low physical exertion. Irregular dietary patterns such as excessive food intake, snacks, and nightingales disrupt normal metabolism and provide conditions for inducing fatty liver and obesity. According to the survey, more than 10% of white-collar workers and civil servants have fatty liver.

Therefore, experts warn that the more important one to prevent fatty liver must adjust the diet, normalize the three meals, and then avoid alcohol abuse. It is also essential to exercise properly and control your weight gain on weekdays.

Su Yixiang, a professor of nutrition at Sun Yat-Sen University, pointed out that the main drawback of “joyful meals” is the unbalanced diet – excessive intake of animal food such as fish and eggs, and insufficient intake of plant foods such as cereals, vegetables and fruits. Increased levels of saturated fatty acids in the body, and some "rich diseases" such as obesity, diabetes, high blood pressure, cardiovascular disease and cancer will follow. Professor Su also pointed out that “for entertainment” is indispensable for drinking, and excessive drinking can easily lead to cardiovascular and cerebrovascular diseases, fatty liver, alcoholic cirrhosis, and even damage to the brain.

[Control diet guide to reject big fish and big meat]

People who often eat “joyful meals” can correct bad eating habits according to the “Chinese Dietary Guidelines” adopted by the Standing Committee of the Chinese Nutrition Society.

1, food is diverse, mainly based on cereals

A variety of foods contain different nutrients, and no one can supply all the nutrients the body needs. The daily diet must be properly matched with a variety of foods to meet the body's needs for a variety of nutrients.

Cereal food is the main body of traditional Chinese diet, and it is the main source of human energy. It provides essential carbohydrates, protein, dietary fiber and B vitamins. In all kinds of foods, cereals should be the mainstay, and attention should be paid to the thickness.

2, eat more vegetables, fruits and potatoes

Vegetables, fruits and potatoes are rich in vitamins, minerals, dietary fiber and other biologically active substances. The vitamin content of dark vegetables such as red, yellow and green is higher than that of light-colored vegetables and fruits, while the sugar, organic acid and pectin in fruits are richer than vegetables. Diets containing vegetables, fruits and potatoes play an important role in protecting cardiovascular health, enhancing disease resistance, and preventing certain cancers.

3, often eat milk, beans or their products

Milk has a high calcium content and is a good source of natural calcium and an important source of high quality protein. The general lack of calcium in the diet of Chinese residents is related to less milk and dairy products in the diet. Regular consumption of appropriate milk can increase bone mineral density in children and adolescents and slow down bone loss in the elderly. Beans are rich in high-quality protein, unsaturated fatty acids, calcium and B vitamins. Regular consumption of legumes not only improves the nutrient supply of the meal, but also helps prevent the adverse effects of excessive meat consumption.

4, often eat the right amount of fish, poultry, eggs, lean meat, eat less fat and oyster sauce

Fish, poultry, eggs and lean meat are important sources of quality protein, fat-soluble vitamins and certain minerals. The amount of animal food consumed in quite a few cities in China and in most rural areas is not enough, and the intake should be appropriately increased. However, some big city residents eat too much meat, which is also bad for health. Should eat less pork, especially fat, oyster sauce, reduce dietary fat intake.

5, food and physical activity should be balanced, maintain a suitable weight

Food intake and physical activity are the two main factors controlling weight. Excessive food intake and insufficient activity can lead to obesity, which in turn can lead to weight loss. Excessive weight is prone to chronic diseases, and low body weight can reduce labor ability and resistance to disease, which are unhealthy manifestations. The balance between food intake and energy expenditure should be maintained, and those with less physical activity should exercise moderately to maintain the body weight within the appropriate range.

6, eat a light meal with less salt

Meals should not be too greasy, too salty or contain too much animal food and fried, smoked food. The daily salt consumption per person should not exceed 6 grams. In addition to salt, you should also eat high-sodium foods such as soy sauce, pickles, and MSG, as well as processed foods containing sodium. Eating too much salt increases the risk of developing hypertension.

7, drinking should be limited

Uncontrolled drinking can cause loss of appetite, reduced food intake, resulting in multiple nutrient deficiencies, and severe alcoholic cirrhosis. Excessive drinking increases the risk of high blood pressure, stroke, etc. If you drink alcohol, drink a small amount of alcohol. Pregnant women and children should avoid alcohol.

8, eat clean, not degraded food

Foods with good appearance, no dirt, impurities, no discoloration and no taste should be chosen. Pay attention to hygienic conditions, including the eating environment, Tableware and the health of the diners.

Dustbin

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