I'm here to send health
Introduction: With the improvement of living standards, problems such as obesity and diabetes are becoming more and more serious, and many people have begun to pay attention to healthy eating. Eating is a daily activity that we do every day, so how can we achieve ** and sugar control by changing our eating habits? In this article, we will unveil five eating habits to help you move towards a healthy lifestyle.
1. Develop the habit of eating in rations.
1.Know your standard food intake: Everyone's standard food intake is different, and it can be calculated based on their weight, age, gender, and other factors. In general, the daily caloric requirement is about 2,500-2,900 kcal for adult men and 1,800-2,300 kcal for adult women.
2.Divide three meals reasonably: breakfast should be sufficient, with enough calories and nutrients to maintain the vitality of the morning; Have a balanced lunch with moderate amounts of protein, fat, and carbohydrates; Dinner should be light and avoid too much greasy food to avoid affecting sleep.
3.Control the speed of eating: Chew slowly when eating, and chew about 30 times per bite. This not only helps digestion, but also allows the brain to sense satiety in time to avoid overeating.
2. Pay attention to food pairing.
1.Diversify: Try to eat as many foods as possible every day, including five major food groups: grains, vegetables, fruits, meat and legumes. This guarantees the various nutrients that the body needs.
2.Moderate intake of high-quality protein: High-quality protein refers to animal foods rich in essential amino acids, such as fish, meat, eggs, milk, etc. A moderate intake of high-quality protein can help improve the body's metabolism, help with sugar control.
3.Increase dietary fiber: Dietary fiber can increase satiety and help control food intake. Foods rich in dietary fiber are: brown rice, whole wheat bread, vegetables, fruits, legumes, etc.
3. Reduce the intake of oil, salt and sugar.
1.Oil control: Try to use vegetable oils, such as peanut oil, olive oil, etc., when cooking. The daily intake of cooking oil should be controlled within 25-30 grams.
2.Salt restriction: Excessive sodium intake can easily lead to edema and increase the burden on the heart. Keep your daily salt intake within 6 grams and avoid excessive consumption of pickled and processed foods.
3.Sugar reduction: Try to reduce the consumption of foods that are too high in sugar, such as sweets, sweet drinks, desserts, etc. Choose foods that are naturally low in sugar, such as honey, maple syrup, etc.
Fourth, develop a regular work and rest.
1.Eat regularly: Try to keep three meals a day regular and avoid overeating. Eat some snacks in moderation when you're hungry, but don't overdo it.
2.Get enough sleep: Lack of sleep can affect appetite-regulating hormones, leading to increased appetite. Get 7-8 hours of sleep per night to help with sugar control.
3.Increase exercise: Engage in at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, jogging, etc. Exercise not only burns calories, but also improves insulin sensitivity and helps control sugar.
5. Cultivate a healthy mindset.
1.Adjust your mindset: Accept your imperfections and don't go overboard for perfect weight. Focus on your physical health, not your weight.
2.Learn to cope with stress: Negative emotions such as nervousness and anxiety can lead to an increase in appetite. Learning to organize your life wisely, reduce stress, and help control your diet.
3.Enhance social interaction: Communicate with family and friends to share healthy eating tips. Participate in diet-related activities to improve dietary literacy.
Summary: ** and sugar control is not an overnight thing, it needs to be adhered to for a long time. By developing the above five eating habits, I believe that you will be smoother on the road to sugar control. Of course, everyone's physique and living habits are different, and they can be adjusted according to their actual situation. As long as you manage it with your heart, healthy eating is no longer a problem, let's move towards a better and healthy life together!
Thank you for taking the time to read our article. If you have any questions or need further assistance, please do not hesitate to contact us. I wish you all the best!