Three meals a day, some people eat more, the better their health, and some people are sick, that's all!

I met a 72-year-old grandmother in the hospital ward round the other day. She was found to have many problems, such as high blood pressure, heart failure and anemia. After careful inquiry, I learned that the grandmother lives in the countryside and her children and grandchildren have moved to the city because of their work. She and her wife are the only two people in the family. Usually she cooks three times a day, with pickles and the like, and basically doesn't eat fruits and vegetables. She told me that the reason for not eating was biting.

I have been suffering from high blood pressure for many years, but I still want to take antihypertensive drugs, forget it. As a result, I was hospitalized this time because of heart failure. This situation is not uncommon in real life.

China people have several big problems in diet. The most common ones are: too much salt, too much cooking oil and too little coarse grains and fruits.

On April 3rd this year, The Lancet, an international authoritative medical journal, published an article. This is a large-scale study based on the dietary structure of people over the age of 25 in 95 countries and regions around the world. Research shows that China ranks first in cardiovascular disease mortality and cancer mortality due to dietary structure problems.

This brings us a question, how to eat correctly? In fact, we often mention this and constantly emphasize it.

Especially for patients with cardiovascular and cerebrovascular diseases, reasonable diet structure can make the disease control achieve twice the result with half the effort.

Photography: Sun Huihong

Because many cardiovascular and cerebrovascular diseases are lifestyle diseases, including diabetes and hypertension, these can reduce the dosage of drugs and stabilize blood pressure and blood sugar through reasonable diet control.

The same is true of blood sugar control. The treatment of modern diabetes includes diabetes education, diet, exercise and medication.

From this, we can see how important a reasonable diet is for the control of cardiovascular and cerebrovascular diseases.

For patients with cardiovascular and cerebrovascular diseases, the principles of nutritious diet are: low-salt and low-fat diet, diversified food types, reasonable and balanced diet rich in dietary fiber and appropriate energy intake.

Suggested foods include: milk and its products, beans and bean products, deep-sea fish rich in unsaturated fatty acids, fresh vegetables and fruits rich in vitamins and dietary fiber, etc.

At the same time, it is suggested that you can eat more meals in small quantities to avoid satiety.

For cooking methods: steaming, boiling, stewing, stewing and mixing are recommended. Use less cooking methods such as frying and frying.

Through years of popular science propaganda, many people have realized that diet and medical care are equally important, and the state has also issued a series of policies and issued dietary guidelines.

However, although people's understanding of diet has improved, good eating habits are still not easy to develop.

According to the study of The Lancet, there are three death factors caused by China people's diet structure, namely "eating too salty", "eating too little miscellaneous grains" and "eating too little fruit".

We often advise patients to eat more vegetables and fruits in outpatient clinics, because fresh vegetables and fruits are rich in various nutrients and cellulose, which is one of the important sources of essential nutrition for human body.

In daily life, we can also see that many people, especially men and the elderly, are unwilling to eat vegetables and fruits for various reasons, and these people may be high-risk groups of cardiovascular and cerebrovascular diseases.

Many studies at home and abroad show that increasing the intake of vegetables and fruits can reduce the incidence and mortality of all-cause deaths, cardiovascular and cerebrovascular diseases, reduce the risk of digestive tract cancers such as esophageal cancer, gastric cancer and colon cancer, and prevent adult obesity.

Photography: Sun Huihong

As the intake of vegetables and fruits increases, the intake of meat and fat will naturally decrease, and the diet structure will also change, reducing excessive energy intake.

Having said that, in fact, ordinary people don't need to accurately calculate the amount of each food, so it's hard to stick to it for a long time. Life is too painful to do so. What we need to do is just a rough balance. Generally speaking, you can meet it within a week.

Nowadays, due to the change of lifestyle, many people are reluctant to cook, but often rely on take-out to solve three meals, which is convenient and fast, without washing dishes, and also increases the employment rate of the catering industry, helping the takeaway brother to increase his income and run towards a well-off society.

However, many studies have found that the most popular dishes in takeaway are basically salty, spicy and oily, and the proportion of vegetables is very small. Through our previous research, we know that this is actually an unhealthy eating habit.

1, balanced nutrition: try to diversify the food, with an average intake of more than 12 kinds per day and more than 25 kinds per week. It sounds difficult, but it is not difficult to do. Only when the food is diverse can it complement each other and achieve a balanced nutrition.

2. The daily diet should include cereals (such as brown rice, whole wheat, oats, buckwheat, millet, corn, potatoes, yam, taro, etc. ), vegetables and fruits, livestock and poultry, egg milk, soybeans, nuts. It is best not to have polished rice and white flour for every meal.

Fresh vegetables are 300~500 grams per day, of which dark vegetables are best accounted for half. Dark vegetables refer to vegetables with dark green, red and purple colors, which have high nutritional value and are rich in chlorophyll, anthocyanins and carotene.

Milk is 250 grams a day. You can choose pasteurized milk stored in the freezer or boxed ultra-high temperature sterilized milk. There is not much difference in nutrition. Aquatic products are 40 ~ 75g a day, because the fat content of aquatic products is relatively low and they contain more unsaturated fatty acids. It is recommended to choose 40 ~ 75g of livestock and poultry meat and 40 ~ 50g of eggs. Eggs should be eaten without yolk.

Photography: Sun Huihong

3, low-salt and low-sugar diet, the daily salt intake does not exceed 6 grams, but also pay attention to the hidden salt in life, such as soy sauce, pickles, pickled products and so on. The daily intake of sugar should not exceed 50 grams, preferably less than 25 grams. Because the added sugar is a pure energy substance, excessive intake will lead to overweight, obesity, dental caries and so on, so it should not exceed 10% of the total energy.

4. Drink plenty of water, about 8 glasses of water a day, about 200 ml per cup. Boiling water or tea is recommended, and sugary drinks or carbonated drinks are not recommended.

5. Eat less or no fat and animal offal, and the proportion of total fat to total calories is less than 30%. Edible oil (including vegetable oil) 25 ~ 30g/ day.

6, of course, we must quit smoking and limit alcohol. Smoking is harmful. We don't advocate drinking for a certain health purpose. Even if you drink, you should control a small amount of alcohol. Men should drink less than 100 ml of wine, less than 250 ml of beer, less than 50 ml of white wine, and half of women.

7, regular exercise, at least five times a week, each time more than 30 minutes of moderate-intensity aerobic exercise, of course, daily exercise is still the best choice, you can choose the right exercise according to your own situation, including brisk walking, jogging, cycling, swimming and so on.

8. Maintain an optimistic and positive attitude, maintain a good attitude, control bad emotions, and maintain a good sleep.

Improper diet leads to many chronic diseases, and these diseases often bring heavy burdens to families, especially many cardiovascular and cerebrovascular diseases, which have a very high disability rate and have a great impact on the quality of life of patients. # Breeze Plan # # Eat three meals a day correctly #

I often spend time on lifestyle education. Some newly diagnosed patients will refuse to change at first, saying that they are not afraid of death. However, when I ask them: What if the disease causes disability or death? Almost without exception, they remained silent.