What are the nutritious diets

In fact, there is no standard answer version of the "Nutritional Diet List" that is suitable for everyone. The core of the so-called nutritious diet is a dietary pattern that can match your own metabolism level, daily activity level, and basic health status, and can meet the nutritional gap of the body without causing additional burdens. Currently, it is generally recognized by practitioners and academic circles, and most of them are based on a balanced diet and adjusted according to different needs.

For ordinary people who work nine to five, have no special fitness needs, and have no underlying diseases, it is enough to eat according to the framework of the Dietary Guidelines for Chinese Residents. There is no need to follow the trend and buy Internet celebrity recipes that often cost hundreds of yuan. In the past few months, I helped my colleague sitting across from me adjust her diet. She used to order takeout that was heavy in oil and salt, and she would drink a cup of full-sugar milk tea in the afternoon. Her triglycerides were a little high in the physical examination. Later, she switched to a staple food with half whole grains in each meal, and she ate a pound of green leafy vegetables every day. She drank milk tea once a week at most. After less than two months, the index returned to the normal range. She also said that she would not feel sleepy in the afternoon like before.

If you have special needs, you can adjust it according to your own situation, but it is best to understand the pros and cons of different models first, and don't just follow the trend. For example, ketogenic and low-carbohydrate diets have become extremely popular in the past few years. Indeed, many people with diabetes and those who want to lose weight have reported that their sugar control is stable and their weight loss is fast. There is an elder around me who has been diagnosed with type 2 diabetes. He followed the doctor's advice and adjusted to a low-carb diet for more than half a year. The dosage of hypoglycemic drugs has been reduced a lot. However, there have been different voices in the nutrition community, which believe that long-term health problems When the body is in a state of ketosis, it will increase the metabolic burden on the liver and kidneys. People with poor liver and kidney function are prone to problems if they try randomly. Previously, a friend who loves fitness carried out ketosis for 3 months, eating fatty meat and drinking bulletproof coffee. Later, the physical test showed that the uric acid soared to 560, and the joints hurt for almost half a month. It took less than half a year to return to normal levels.

Many people who pursue health will choose a vegetarian diet. Some studies believe that long-term vegetarianism can reduce the risk of cardiovascular disease. Many practitioners say that the body is refreshed after eating a vegetarian diet. However, there are also a large number of cases confirming that if you do not pay attention to supplementing B12, iron and other plants It is difficult to absorb sufficient nutrients in sexual food, and it is easy to cause anemia and nerve damage. I know a girl who has insisted on being vegan for 3 years. She fainted and was sent to the hospital at the end of last year. She was found to have severe iron deficiency anemia. Now she takes nutritional supplements every day as prescribed by the doctor, and she slowly recovered.

In fact, you don’t need to think about nutritional diet too complicated, and you don’t need to follow other people’s recipes. For example, if you are lactose intolerant, you don’t have to force yourself to drink pure milk. You can switch to sugar-free yogurt, smooth milk or even soy products to supplement calcium. If you like spicy food, you don’t have to give up hot pot and barbecue completely. Choose a clear oil pot with more stir-fried vegetables and lean meat, less sauce for barbecue and more lettuce. If you eat it right, it is still a nutritious diet. After all, what suits you is the most useful, right?