Adjust the order of diet and stay away from the three high-risk cases

Adjusting the order of diet can avoid the "three highs" of the upper body. Experts pointed out that eating foods that are often consumed with high salt, oil and sugar will invisibly lead to three high problems such as high blood pressure, high blood lipids and high blood sugar. If you want to get away from the three high risk, it is recommended to start with changing the order of diet. You can choose to adopt the order of "water, meat, vegetables, rice, fruit" or "meat, vegetables, rice, fruit, water". The risk factors of the three highs are related to lifestyles such as age, family tradition, dietary habits, and sitting for a long time. If you eat too much salt, oil and sugar frequently, you may also have problems with the three highs. Yang Zhiwen, a doctor at the clinic's reduction department and family medicine, said that if you eat first powdered food that is easily digested by humans during meals, you will eat more without knowing it, and then you will feel full, which often leads to excessive blood sugar fluctuations, and the sugar types turn into fat accumulation, which gradually makes people gain weight and even suffers from diabetes.

Yang Zhiwen suggested that you might as well adjust the order of your diet first, start with "water, meat, vegetables, rice, fruit", drink water or soup first, then take protein foods such as meat and beans, and finally eat floured foods and fruits that are prone to footfeeling. Protein foods contain a small amount of oil, which is the key to the human body's secretion of foot hormone. It is slower to digest protein and dietary fibers in the human body, which makes it faster to feel foot. In addition, chewing it slowly during meals, you won't eat too much food and gain weight.

Food cooking methods, Yang Zhiwen suggested that steaming, boiling, instead of frying, red boiling, etc. as much as possible, avoid adding too much flavoring ingredients. After 30 minutes of meal, you will be able to take a walk, walk and other exercises, which will help consume heat and maintain health.

Xu Huiyu, director of the Food Nutrition Center of Dong's Foundation, said that the dietary order of "water, meat, vegetables, rice, and fruit" has the best effect of reducing weight. To prevent the three highs, you can eat "meat, vegetables, rice, fruit, and water" and drink water or soup at the end. For meat, choose plant-based protein, such as yellow beans, black beans, and edamame, which can reduce the amount of tartium intake and increase the antioxidant quality of the human body. The animal-based protein in duck eggs should be mainly white meat and red meat. The red meat should be taken into account for no more than 500 grams per week, which can help repair muscles and hair.

Xu Huiyu suggested that when choosing vegetables, you can choose more dark vegetables, including red husbands, dark green cauliflower, black fungus, etc. The rich nutrients such as vitamins and minerals can help gastric peristalsis, digestion and detoxification; the staple food can eat low-heat brown rice, sweet potato, pumpkin, swallow malt, etc., which can help stabilize blood sugar.