A healthy recipe is based on ten words

A balanced diet is the first of the four cornerstones of health. According to the suggestions of the Chinese Nutrition Society and the health food guidelines of the United States, and in light of the national conditions, a balanced diet can be summarized in two sentences and ten words: one, two, three, four, five, red, yellow, green, white, and black. "One" refers to drinking one bag of milk (or yogurt) every day, which contains 250 milligrams of calcium and can effectively improve the generally low dietary calcium intake in our country. "Two" refers to the daily intake of 250 to 350 grams of carbohydrates, which is equivalent to 6 to 8 ounces of staple food. Individuals can adjust the intake according to their specific circumstances. "Three" refers to consuming three servings of high-protein foods every day, with each serving being 1 liang of lean meat. Or one large egg; Or 2 liang of tofu; Or 2 ounces of chicken or duck; Or 2 ounces of fish or shrimp. The "Four" refers to four sentences: coarse and fine grains (a combination of coarse and fine grains). Neither too sweet nor too salty (the daily salt intake for the Guangdong-style diet is 6 to 7 grams; for the Shanghai-style diet, 8 to 9 grams; for the Beijing-style diet, 14 to 15 grams; and for the northeastern style, 18 to 19 grams.) The Guangdong type is the best, followed by the Shanghai type. Have three, four or five meals (referring to having more meals under total quantity control, which is beneficial for preventing and treating diabetes and hyperlipidemia), and stop when you are about 70% to 80% full. The "Five" refers to 500 grams of vegetables and fruits per day, along with an appropriate amount of cooking oil and seasonings. "Red" refers to drinking a small amount of red wine, 50 to 100 milliliters, every day to help increase high-density fat protein, promote blood circulation and remove blood stasis, and prevent atherosclerosis. "Yellow" refers to yellow vegetables such as carrots, sweet potatoes, pumpkins, tomatoes, etc., which are rich in carotene and have the function of enhancing immunity for both children and adults. "Green" refers to green tea and dark green vegetables. Tea is the best drink, and green tea is the best. According to research by the Chinese Academy of Preventive Medicine, green tea has definite anti-tumor and anti-infection effects. It can also adjust the body and mind and cultivate one's temperament. "White" refers to oat flour or oatmeal. Research has confirmed that consuming 50 grams of oatmeal daily can reduce blood cholesterol by an average of 39 milligrams % and triglycerides by 79 milligrams %, and it has a more significant therapeutic effect on diabetes. "Black" refers to black fungus. Eating 5 to 15 grams of black fungus every day can significantly reduce blood viscosity and cholesterol, which is helpful in preventing thrombosis. Dietary structure is like art and culture. Although there is no fixed pattern, it is advisable to refer to the above content to help formulate a healthy diet plan. (Excerpted from Health News