Bork healthy diet pyramid
Food is the most important thing for the people. After solving the problem of food and clothing, people are paying more and more attention to the magical mysteries hidden in various delicacies. In order to get more nutrients from their daily diet or to change their own health problems, people are becoming more and more picky and demanding about food, because every decision is very important to us and directly affects human health.
Twenty years ago, the U.S. Department of Agriculture began establishing a daily food pyramid based on the Dietary Guidelines for Americans. At the beginning of this year, a new version of the food pyramid was launched, correcting some omissions in the past. It is reported that the builders of the pyramid include scientists, nutritionists, staff, and consultants. Experts from the Harvard School of Public Health relied on the most scientific evidence available to establish a new healthy eating pyramid based on the relationship between food and health. It fixes the fundamental holes in the USDA Food Pyramid and provides better advice on what to eat.
The healthy eating pyramid is based on daily exercise and weight control, because these two factors are very important for people to stay healthy. They also affect what and how people eat, and how the food they eat affects their health. Looking up from the base of the healthy eating pyramid, these include:
Whole grain foods (in most meals)
The human body needs carbohydrates for energy, and the best sources of carbohydrates are whole grains, such as oatmeal, thick bread, and brown rice. They contain bran and germ, as well as energy-rich starch. The human body takes longer to digest whole wheat than direct carbohydrates such as white bread, which will keep the body's blood sugar and insulin at a reasonable level and will drop soon. Good control of blood sugar and insulin levels can reduce the body's hunger and prevent the occurrence of type 2 diabetes.
vegetable oil. The average American gets 1/3 of their daily calories from fat, so it makes sense to put them in the lower part of the pyramid. Note that what is specifically specified here is vegetable oil, not all types of fats. Healthy unsaturated fats come from olive, soy, corn, sunflower, peanut and other vegetable oils, as well as fatty fish such as salmon. These healthy fats not only improve body cholesterol levels, but are also effective in preventing potential sudden cardiac death and myocardial infarction.
Vegetables (lots of them) and fruits (2 to 3 times a day)
Eating more vegetables and fruits can effectively prevent the occurrence of heart disease and angina pectoris； Prevent various cancer ； lower blood pressure ； Relieve intestinal disease called diverticulitis disease ； Prevent and treat cataracts and glaucoma, which are the main causes of blindness in the elderly for people over 65 years old.
Fish, poultry, eggs (1 to 2 times a day)
This is the main source of protein. Numerous studies show that eating fish can reduce the risk of heart disease. Muscle and turkey are low in saturated fat and are also a good source of protein. egg A food that has long been demonized because of its relatively high cholesterol content, eggs are actually a great breakfast option, much better than fried doughnuts or flour bagels.
Nuts and shelled beans (1 to 3 times daily)
Nuts and shelled beans are the best sources of vegetable protein, vegetable fiber, vitamins and minerals. Shelled beans include black beans, broad beans, edamame and other dry goods. Many nuts are rich in healthy fats, such as almonds, walnuts, pecans, peanuts, hazelnuts, pine nuts, etc., which can directly indicate that the food is good for the heart.
Dairy products and calcium substitutes (1 to 2 times daily)
To prevent and treat osteoporosis, you need to take in calcium, vitamin D, etc. Dairy products are the traditional source of calcium for Americans. In addition to foods containing saturated fats like milk and cheese, there are other healthy ways to get calcium. For example, three cups of whole milk is equivalent to the amount of saturated fat in thirteen strips of cooked bacon. If you like dairy, stick to fat-free or low-fat options. If you don’t like dairy products, calcium substitute foods are a guarantee to ensure your daily calcium needs.
Red meat and butter (use with caution)
These foods are placed at the top of the healthy eating pyramid because they are rich in saturated fat. If you eat red meat every day, such as beef and lamb, trying fish or chicken a few times a week can improve your cholesterol levels. Likewise, you can switch from cream to olive oil.
Rice, white bread, potatoes, pasta, desserts (use with caution)
Why are these all-American staples at the top of the healthy eating pyramid? Because they can cause a rapid increase in the body's blood sugar, leading to weight gain, diabetes, heart disease and other chronic diseases. sexually transmitted diseases occurrence. Whole-grain carbohydrates stabilize blood sugar, or at least increase it slowly without exceeding the body's normal levels, allowing the body to handle excess blood sugar.
multivitamins
Daily multivitamins and multimineral supplements are the nutritional backup for the human body. Sometimes the foods we eat every day don’t provide all the nutrients our bodies need, and multivitamins can fill the nutritional gaps for even the most cautious eaters. Please choose genuine multivitamins.
Alcohol (moderate amount)
Drinking a little alcohol every day can reduce the risk of heart disease. Moderation is important. Alcohol is a double-edged sword, with both harm and benefits. For men, the balance point is to drink 1 to 2 cups a day, which does not mean draft beer. For women, one cup a day is enough.
The Healthy Eating Pyramid summarizes the best dietary information today. It is not a castle in the air or static. With the development of the times and the deepening and diversification of research, the Healthy Eating Pyramid will keep pace with the times and reflect the latest and most important research results.