Eat three kinds of "white food" to prevent obesity and reduce the three highs2017-10-25 21:51:01 465 ℃
High blood pressure, high blood sugar, high blood fat.
Survey data show that the three high in each of the high, the number of patients are more than one hundred million, while the three high rise of cardiovascular and cerebrovascular diseases have exceeded cancer, become the number one health killer.
Most of the three high formation is a long-term process, and the development of such chronic diseases related to eating habits, especially the "three white" - sugar, salt and fat, are the three high push hands.
Today we ask a professional doctor to talk about how to reduce three white from the diet, to prevent the three high.
The first white: sugar
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The most common sugar, mainly refers to cane sugar, sugar extracted from sugar cane made of white sugar, rock candy, a lot of food will be added.
High sugar diet, high calorie, will make people fat. High sugar diet can stimulate the sympathetic nervous system, speed up the heart rate, contraction of blood vessels, coupled with the reduction of water and sodium excretion in the body, increased vascular volume, can cause blood pressure rise, very unfavorable for patients with hypertension.
A bottle of ordinary sugary drinks after a day of sugar intake is almost enough, eat sugar intake can easily exceed the standard.
Sugar restriction: no more than 50 grams per day
The WHO recommends that everyone should reduce their intake of sugar per lifetime.
The 2016 edition of "dietary guidelines for Chinese residents" suggests that daily intake of added sugar is not more than 50 grams, the best limit is below 25 grams.
It is recommended that people drink less sugary drinks, eat less high sugar snacks, and reduce the intake of added sugar.
In fact, there are nutritional labels on food packaging, will indicate the content of sugar (carbohydrates), before you eat, remember to see.
Second white: salt
Eating too salty for a long time is easy to cause hypertension, which many people know.
But you may not know that too much salt may increase your appetite and cause obesity and other problems.
According to the Chinese people's eating habits, salt is easy to eat, and many snacks contain a lot of salt (sodium), so salt (sodium) intake exceeded the standard is also a common phenomenon.
Salt restriction: no more than 6 grams per day
Healthy adults should not eat more than 6 grams of salt per dayThat is, the amount of cap that covers the top of the ordinary beer bottle after removing the pads.
If you have diagnosed hypertension, it is best not to exceed 3 grams a day.
It is recommended to buy a 2 grams of salt control spoon, one spoon of salt is 2 grams, the total amount of cooking salt is controlled below 3 spoons per day.
In addition, do not eat more than 6 grams of salt per day, equivalent to no more than 2400 milligrams of sodium.
Buy packaged food, remember to look at the nutrient composition in sodium content, roughly calculate, don't eat too much.
Third white: fat
Sometimes the fat is not white, but look at the white fat, you will understand.
Usually we eat a variety of fat, fried food and fried vegetables have a lot of fat (fat), this is not a collection of three high (high oil, high sugar, Gao Na) in a snack, biscuits and other foods.
In addition to increasing blood lipids, increasing body weight, high fat diet is also a promoter of diabetes, hypertension, fatty liver, tumor and other diseases, and also has adverse effects on cognitive function.
Fat restriction: replace red meat with fish and poultry meat
To limit fat, the first thing is to eat less animal oil (such as lard), fat, roe, animal internal organs, etc.. About cooking oil, it is recommended to limit about 25 grams per day, vegetable oil should be appropriate.
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