According to the World Health Organization, over 70% of deaths in developed countries are attributed to cancer and cardiovascular and cerebrovascular diseases. These conditions are closely linked to an imbalanced diet. Experts emphasize that we should learn from the dietary evolution and disease trends observed in Western countries, promoting a more balanced eating pattern to lower the risk of such illnesses. To achieve this, the following key principles should be followed:
First, avoid reducing food intake. It's important to maintain a diet based on energy-rich foods and limit highly processed options. Whole grains should be included in daily meals as they contain essential vitamins, minerals, and fiber—nutrients often lost during the refining process of white rice.
Second, increase consumption of fresh vegetables and fruits. These are rich in cellulose, vitamins, and minerals. Leafy greens, for example, are high in vitamin C and carotene. Since each type of produce offers different nutrients, it's crucial to eat a wide variety to ensure a well-rounded diet.
Third, limit animal-based foods. Some people proudly claim they're improving their lifestyle by eating two eggs daily, but this can exceed the recommended daily cholesterol limit of 300 mg set by the WHO. It’s also advisable to reduce red meat consumption and increase intake of fish and poultry. Fish is particularly beneficial for health, and the Japanese diet serves as a good model. Chicken is another healthy option. While many Chinese people prefer pork, this habit should be adjusted. The exact amount of meat consumed varies, but it’s better to eat smaller portions and diversify protein sources.
Fourth, include soybeans and soy products in your diet. Many worry about not getting enough protein if they reduce animal foods, but soy is a high-quality plant-based protein. The "Soybean Action" encourages increased soy consumption. In some rural areas, people may not meet the 1/3 protein requirement from high-quality sources, so adding more beans and nuts like peanuts or walnuts can help.
Fifth, consume milk and dairy products regularly. Calcium is vital for bone and teeth health, as well as various bodily functions. Unfortunately, many Chinese people lack sufficient calcium in their diets. Milk is one of the best sources, so increasing its intake is strongly recommended.
Sixth, use seasonings and cooking oils in moderation. Salt, sugar, and oil should be used wisely to maintain a healthy balance.
By following these guidelines, you can prevent both nutrient deficiencies and excesses, support overall health, and significantly reduce the risk of chronic diseases. Making small, consistent changes in your eating habits can lead to long-term benefits for your well-being.
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