Not getting sick makes us realize the value of life. We always feel that diseases are far away from us and that health problems have nothing to do with us. In recent years, countless lives have been taken by diseases such as cancer. The main reason for this phenomenon is unhealthy eating habits. Let's take a look at it together!
Unhealthy eating is the cause of death
1. Excessive salt
In China, the daily intake of salt far exceeds 3 grams.
Being one of the leading causes of death, a high sodium diet is one of the main reasons for the high incidence of cardiovascular diseases in China.
2. Insufficient fruit consumption
In terms of daily fruit intake, East Asian countries have not even reached the passing line (100 grams per day), let alone the recommended amount of 250 grams.
3. Insufficient intake of whole grains
The intake of whole grains in East Asian countries is also below the passing line, with a daily difference of 125 grams from the recommended amount.
Avoiding diseases with a healthy diet
1. Reduce salt in food
The majority of sodium intake in the diet comes from table salt. It is recommended to consume less than 6 grams of salt per day.
How to limit salt:
(1) Check the sodium content when purchasing food
When buying food, develop the habit of checking the nutrition facts on the product packaging.
(2) Use a salt spoon at home
The salt spoons available in the market hold 2 grams, which is equivalent to 3 spoons of salt per person per day.
(3) Use ingredients as seasoning
Soy sauce, MSG, and other seasonings also contain salt or sodium. If using them, reduce the amount of salt to avoid excessive saltiness.
(4) Choose low sodium salt
Low sodium salt reduces the sodium content in table salt and increases the potassium content. It is the preferred choice for the general population.
(5) Avoid hidden salt
Consume less processed foods with high salt content, such as pastries and pickled products.
2. Eat more fruits
The recommended amount of daily fruit consumption is about 250 grams.
Follow these principles for fruit intake:
(1) Eat fruit every day
Adults in our country should consume 200-400 grams of fruit daily.
For example, have an apple with an orange or banana every day, or 200 grams of grapes with a pear.
(2) Eat a variety of colorful fruits
The more colors of fruits consumed daily, the more nutrients are obtained.
Not only choose "heart-protecting experts" like strawberries and tomatoes, but also include orange-yellow fruits like oranges and lemons, as well as purple-blue fruits like grapes and blackberries.
It's best to consume two or more types of fruits every day and change the variety of fruits weekly.
(3) Choose the right time to eat
Try to eat less fruit at night. The best time to eat fruit is 1-3 hours after a meal.
3. Replace refined rice and white flour with whole grains
Consuming 125 grams of whole grains per day is not much. For Chinese people, it is relatively easy to approach this goal by replacing refined rice and white flour in food with whole grains.
