Principle One: Enjoy a variety of food
The so-called dietary diversification, which means your diet should have a wide variety of food, cooking to a new guise to try some new food with ways to avoid repeating the same food day after day and so on.
What recipes guise benefits? 1, able to provide you with a variety of nutrients your body needs. 2, to provide you with a full range of protective nutritional components, which degrade the risk of certain carcinogenic substances. Protective plant ingredients, including plant nutrients (such as vitamins and minerals) and non-nutritive substances. 3, the intake of the substance helps the body composition (fat, such as caffeine, salt, alcohol, etc.) to maintain adequate health.
How can we achieve a new guise? The most basic way is to plan around the main categories of food daily recipes, food, the main classification; vegetables and fruits, cereals, dairy products, meat and alternatives food.
Taste the flavor of food and cooking ethnic crafts, to the nation's farmers market or grocery area with regional characteristics to buy fruit, vegetables or whole grains.
Principle II: To the grain and other cereal-based foods and fruits and vegetables
This principle is to convey the message to change the way you achieve diet, which means that the traditional recipes from the recipe to change now. The traditional preference for a large number of high-protein diet high-fat diet advocated by the food and now Zeyi more fruits, vegetables, cereal-based.
Why fruits, vegetables, whole grains are important? Growing evidence that diets rich in fruits, vegetables and grains, would be more beneficial to human health, in which the truth is:
1, to give the body more starch cellulose (both are complex carbohydrates), and less fat. The high fat diet and the incidence of many common diseases are closely linked, such as cancer, heart disease, 2, to provide a rich body of vitamins, minerals and other antioxidants and phytoestrogens can reduce the material composition cancer.
Principle three: Choose low-fat dairy products, lean meat and low fat food
This principle aims to reduce fat intake. Now, many people from the amount of fat in food intake greatly exceeded, resulting in a variety of health problems, including cancer. High-fat foods and colon cancer, breast cancer has a very close relationship, some studies also found that the occurrence of prostate cancer and high fat food.
Principle IV: the combination of exercise and healthy eating to achieve a healthy weight
Studies show that overweight people will increase the risk of suffering from various diseases, including cancers (such as endometrial cancer, breast cancer, gallbladder, bile duct, etc.).
What is a healthy weight? So-called healthy weight, refers to a size suitable for a certain height and weight range, not an ideal fixed value. With a healthy body weight you will feel comfortable, flexible movement, energetic, happy contented. With a healthy weight, you will be a corresponding reduction caused by obesity, the risk of certain diseases.
To be a healthy weight, can not rely on dieting. Only exercise and healthy eating habits combine to be able to lose weight and maintain a healthy weight.
Principle Five: Limit salt, alcohol and caffeine intake
Salt is the main source of sodium ions, the occurrence of such ions and hypertension are closely linked. There is also evidence that excessive intake of salt (mainly refers to the excessive eating pickled products) can lead to gastric carcinogenesis.
Alcohol can damage the liver, resulting in neurological disease, causing high blood pressure and increased risk of certain cancers.
Caffeine makes people feel anxious, agitated, insomnia, excessive drinking will therefore affect the stability of people's mind.
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