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Learn to eat healthy to eat without fat – Sohu helmet怎么读

Learn to eat healthy, you can not eat fat – Sohu is always talking about healthy eating, control the intake of various types of food. In fact, for sugar, salt, saturated fat and alcohol, we have been unconsciously "ingested"". A large amount of food contains these ingredients, unknowingly eating exceeded. Come to follow the nutrition expert Fan Zhihong teacher, how to eat healthy diet? It is often said that this food is unhealthy and should be eaten less. In the end what foods can not be capricious eating? To eat less is not a bite to eat? A healthy diet model, characterized by diversification, high nutrient density, and can be personalized features. But does it have no limits? Limitations, of course, are just different from the way people think in terms of thinking. A healthy diet should first consider how to eat the food you eat, find foods that are of high nutritional value, and make them enjoyable, not the first thing you can’t eat and make yourself miserable and miserable. In the choice of food varieties, especially those of processed food, really need to consider how to restrict the added sugar (not including fruits and vegetables and dried fruit in natural with sugar), salt (including other sodium containing food additives), but also to properly control the saturated fat and trans fat amount. Finally, limit the amount of alcohol. In the new dietary guidelines in the United States, the following components are limited in quantity. 1. the amount of sugar added to the food should not exceed 10% of the total calories per day. This value is not demanding at all. According to the daily intake of 2 million calories per person (light physical activity in China, the recommended value of female heat is 1800, male 2 million 250 thousand cards, an average of about 2 million cards) to calculate, 10% of the amount is 200 thousand cards, equivalent to 50 grams of sugar. In 2015, WHO recommended adding sugar: limit within 50 grams per day, preferably within 25 grams per day. As you can see, the dietary guidelines in the United States have taken the upper limit. So, what foods are the sources of sugar? Say no, don’t know, say a lot. Western style snacks with sugar: sweet bread, biscuits, cakes, cakes, pies, Egg Tart, Taosu many kinds; sugar porridge and paste: paste, sweet grains fast breakfast of oatmeal, sesame paste, peanut paste; sugar sweet dishes such as steamed yams dipped in milk steamed potatoes, sweet potatoes, candied honey dipped in sugar, pumpkin, sweet scented osmanthus glutinous rice lotus root; sugar: fish dishes such as litchi flesh, sweet and sour, sweet and sour fillet of pork steak, Sauteed Prawn with Pineapple sugar; soup: such as egg chicken and corn soup, fruit soup, red bean, mung bean, rice dumpling, soup, sand all kinds of snacks and snacks such as sugar; sugar: for example, Glutinous Rice Balls, moon cake, sweet rice dumplings, Eight Delicacies Rice, three knife, honey, sugar, sheep ears Glutinous Rice Rolls with Sweet Bean Flour chestnut soup, red bean soup, green bean cake, Double-Layer Steamed Milk, Jiang Zhuangnai, Almond Jelly, numerous kinds of sugar; The dairy products such as yogurt, flavored milk, the majority (such as grains, milk, chocolate milk, fruit milk, sweet milk) Chinese cheese; fruit products such as fruit and sugar.

学会健康饮食 才能任性吃不发胖-搜狐   总在说健康饮食,控制各类食物的摄入量。事实上,对于糖、盐、饱和脂肪和酒精,我们一直在无意识的“被摄入”。大量食物含有这些成分,不知不觉就吃超标了。快来跟着营养专家范志红老师学习,健康饮食究竟要怎么吃?      人们常说,这个食物不健康,要少吃。到底哪些食物不能任性吃呢?要少吃是不是一口都不能吃?健康的饮食模式,以多样化、高营养素密度为特色,而且可以富有个性化特色。但是,难道它就没有什么限制要求了么?   限制当然有,只是和很多人想象中的思维角度不同。健康饮食要先考虑如何把该吃的食物吃进去,发现那些营养价值高的食物,并把它们烹调搭配得令人愉快,而不是首先眼睛盯着什么不能吃,让自己活得非常沮丧和痛苦。      在选择食物品种的时候,特别是选择那些加工食品的时候,的确要考虑如何限制添加的糖(不包括果蔬和水果干里天然带有的糖分)、盐(包括其他含钠的食品添加剂),也要适当控制饱和脂肪和反式脂肪的总量。最后,还要限制酒精的数量。      在美国新膳食指南中,对以下几种成分有数量限制。   1.食物中添加的糖,不能超过一日总热量的10%。   这个数值一点都不苛求。按每个人每天摄入2000千卡热量(我国轻体力活动女性热量推荐值是1800,男性2250千卡,平均约为2000千卡)来计算,10%的量是200千卡,相当于50克白糖。2015年世界卫生组织对添加糖的推荐是:要限制每日在50克以内,最好是每日25克以内。可以看出,美国膳食指南的建议是取了上限。   那么,哪些食物是添加糖的来源呢?不说不知道,一说还真多。   加糖的中西式点心:如甜面包,饼干、蛋糕、蛋挞、酥点、派、桃酥等无数种;加糖的粥和糊糊:如杂粮糊、甜味速冲的早餐营养麦片、芝麻糊、花生糊等;加糖的甜食菜肴:如蒸山药蘸炼乳、蒸土豆蘸糖、拔丝红薯、蜜汁南瓜、桂花糯米藕等;      加糖的鱼肉菜肴:如荔枝肉、糖醋小排、糖醋里脊、菠萝虾球等;加糖的汤羹:如蛋蓉玉米羹、水果羹、酒酿圆子、红豆沙、绿豆沙、银耳羹、各种糖水等;加糖的小吃和零食:比如汤圆、月饼、甜粽、八宝饭、蜜三刀、驴打滚、糖耳朵、栗羊羹、红豆羹、绿豆糕、双皮奶、姜撞奶、杏仁豆腐等,无数种;加糖的奶制品,如大多数酸奶、调味牛奶(比如杂粮牛奶、巧克力牛奶、果味牛奶)奶片、中式甜奶酪等;      加糖的水果制品:如水果罐头、水果羹、果酱、果冻、果脯等(请注意,不包括不加糖的水果干);加糖或蜂蜜的家庭自制饮料,比如红糖水、蜂蜜水、加糖的豆浆、加冰糖的煮梨水、加白糖的绿豆汤,加冰糖冲泡的花果茶,等等。甜味的市售饮料,甜味的冰淇淋雪糕冰沙奶昔酸梅汤,以及各种糖果、甜巧克力等,自然不必说了,你懂的。   这么一看就明白了,甜食不是不能吃,但如果随便吃上两三种,一天添加糖的量突破50克,真是超级容易啊。所以,简单说,除了水果和水果干,加糖的东西,每天控制为一款比较稳妥。   吃出好气色      2.饱和脂肪控制在每日总热量的10%以内。   饱和脂肪需要控制,是因为它们摄入过多有可能增加心脑血管疾病的风险。那么,每日10%热量,到底相当于多少饱和脂肪呢?因为脂肪的热量系数远高于糖,所以200千卡饱和脂肪只相当于22克。这个数量也不算太多,因为很多美国人热爱的食物都是饱和脂肪的上好来源:   ――猪牛羊肉(红肉),特别是肥牛、肥羊、五花肉、梅肉。越是有“大理石花纹”“和“雪花”的牛肉,含饱和脂肪就越高。从那白花花的肥肉,可以炼出大量的动物油。而牛羊肉的脂肪中,饱和脂肪比例要比猪油更高。红肉的一般规律是,肉越贵,口感越多汁,味道越香浓,脂肪含量越高。   ――各种用猪油、肥肉烹调的菜肴或者制作的点心小吃,如汤圆、肉粽、咸肉月饼、加了猪油的八宝饭等。      ――各种添加肥肉制作的肉制品,如香肠、灌肠、午餐肉、肉丸,以及添加肉馅的各种美食。   ――各种添加黄油、植物奶油或起酥油的焙烤食品、起酥面包、蛋挞、饼干、曲奇、派、酥点之类。   ――各种预包装油炸食品。绝大多数专业制作的油炸食品都是以棕榈油为煎炸油,其中饱和脂肪的比例较大。其中也包括油炸方便面、锅巴、薯片等。   ――奶酪、蛋糕表面用的奶油、冰淇淋、慕斯甜点、奶酪蛋糕、欧式蛋糕等。越是高档冰淇淋,含奶油越多,当然饱和脂肪也就越多。无论冰淇淋和蛋糕里加的是植物奶油还是真奶油,富含饱和脂肪这一点都不会有改变。      ――高脂肪含量的牛奶和炼乳。牛奶中含有少量饱和脂肪(每100克中约2克),喝一杯距离限量还很远,但如果当水一样每天喝三四杯,那总量就不可低估了。   ――奶精和植脂末。这类成分通常加在各种速冲糊粉(比如早餐谷物粉、椰子粉等)、甜味奶茶、热巧克力饮料、咖啡伴侣等中。虽然现在植脂末中反式脂肪酸含量很低,但饱和脂肪含量高这一点是不会改变的。   ――至于猪油、牛油、黄油之类,不用说大家也知道,那是饱和脂肪的大本营。所以,哪怕每天只吃一两猪牛羊肉,但如果三餐之外再吃点饼干曲奇,再加点冰淇淋和甜点,还是很容易饱和脂肪过量的。   此外,如果少吃高饱和脂肪的加工食品,少吃油炸食品,少吃人造黄油,那么人造反式脂肪酸的数量也同时能有效得到控制。      3.每天的钠摄入量控制在2 300毫克以内(换算成食盐约6g)。   钠的来源并不仅仅是盐。除了盐之外,还包括以下来源:   ――各种咸味调味品,包括酱油、豆酱、黄酱、甜面酱、豆豉、各类腐乳、豆瓣酱、韭菜花酱、辣椒酱、香菇酱、加饭酱等。   ――各种鲜味调味品,如味精、鸡精、蘑菇精、各种高汤宝、汤料、虾酱、鱼露、海鲜调味汁、蚝油、水解蛋白质鲜味料、各种方便汤料等。      ――含碳酸氢钠和碳酸钠的食品,如小苏打(碳酸氢钠)、纯碱(碳酸钠)、加入碳酸氢钠的各种泡打粉、自发粉、膨发剂,加入碳酸氢钠的各种面点如油条、麻花、窝头、枣糕、玉米饼、发糕等松软面点,加入纯碱的挂面、面条、方便面饼、碱水粽子、云吞等。   ――其他含钠的添加剂,比如饮料、淀粉制品、面点、面条、饺子皮等中添加的各种磷酸钠盐,柠檬酸三钠等有机酸钠盐,防腐剂、防霉剂中的苯甲酸钠、脱氢醋酸钠、丙酸钠等钠盐。事实上,多数食品添加剂都是以钠盐形式加入的。      4 如饮酒,须限量。   如果您本来不饮酒,那还是继续保持不饮酒的习惯为好,没有必要为了“健康”而刻意学喝酒。酒精增加意外事故风险、降低肝脏解毒能力、不利营养素储存和代谢等效应,人们不可不防。如果确实有喝酒习惯的话,建议女性限制在每日一个酒精单位以内,男性限制在每天两个酒精单位以内,而未达法定年龄的未成年人不能饮酒。   所谓一个酒精单位,相当于12克纯酒精。按照100毫升啤酒含酒精4g,黄酒和葡萄酒12g,白酒40g计算,分别相当于300毫升啤酒(普通一次性纸杯1杯半),100毫升黄酒和红酒(一次性纸杯半杯),以及30毫升白酒。可以这么说,只要在桌上一碰杯,非常容易酒精过量。   不过,烹调时加的一勺料酒,以及醪糟蛋花汤里的一点醪糟,并不在限制当中,因为经过烹调加热,那点本来就不多的酒精已经大部分挥发了,数量少到可以忽略。   总之,虽然新鲜天然食物有很多品种可以吃,但健康饮食模式要求少糖、减盐烹调,鲜味和咸味调味品都要限量。比如吃了一款甜汤,就不再做糖醋口的菜了;比如加了鸡精,就要少加或不加盐了;比如加了蒜蓉辣酱,就不放盐了,等等。   当然,最后还要鼓励人们不仅合理饮食,而且保证足够的体力活动量,以便维持一个健康的体重状态,保持体脂肪不超标,特别是控制内脏脂肪的比例。这对预防肥胖、糖尿病和心脑血管疾病都非常重要,也是保证健康状态和提升生命质量的重要措施。相关的主题文章:

The history of the most stringent tobacco control implementation of two years in Shenzhen nearly twe candy candy

The history of the most stringent tobacco control implementation of two Shenzhen punishment of nearly twenty thousand people in the original title: the history of the most stringent tobacco control order implementation of two years in Shenzhen nearly twenty thousand people punished Beijing February 29 Shenzhen Xinhua (reporter Zheng Xiaohong) 29 reporters from the Shenzhen municipal health and Family Planning Commission was informed that, since known as the history of the most stringent tobacco control the "Shenzhen Special Economic Zone smoking control regulations" since March 1, 2014 implementation, there are 19609 people punished, fined 4 cases of illegal places. As of January 31, 2016, Shenzhen city law enforcement officers were deployed 319463 passengers; persuade smokers personnel 275446 people, 19609 people punished, personal fines totaling 982800 yuan; check the various places 177785, issued 12194 copies of the submissions supervision, give a warning to the administrative punishment for illegal places places 2933, fined 4 cases, a total fine of 100 thousand yuan place. Shenzhen tobacco control to supervise the promotion of law enforcement, supervision and long-term mechanism to improve. At the end of December 2015, Shenzhen set up 10 branch tobacco control Supervision Brigade volunteers, more than 8 thousand volunteers registered in tobacco control, tobacco control organizations to carry out supervision and inspection activities 29 times, no smoking places more than 3 thousand. In addition to participating in tobacco control volunteers, the public can also dial 12345 hotline for complaints. Shenzhen tobacco control, close to the people’s livelihood, providing smoking cessation services. The development of community general practitioner brief smoking cessation intervention skills training, the city’s more than 500 general practitioners were trained initially mastered the knowledge and skills of smoking cessation services; in the city’s 38 pilot hospitals brief smoking cessation intervention project, through follow-up investigation and evaluation brief smoking cessation intervention effect on patients of smoking and smoking cessation behavior, understand the smoking population the demand for smoking cessation; construction of smoking cessation clinics to provide smoking cessation services, is currently in the construction of the city’s 10 district at least a smoking cessation clinic, with consulting interrogation and drug treatment ability. Shenzhen tobacco control office annually organizes professional personnel to evaluate the implementation effect of tobacco control regulations in all kinds of smoking places in the city, and timely solve the key problems found in the evaluation. The field survey of the implementation effect of tobacco control regulations in 2015 has been completed, and data analysis and report writing are now being carried out. It is reported that in the next period, Shenzhen tobacco control work pays more attention to social participation, actively promote the development of our city tobacco control volunteers, promote the volunteers involved in tobacco control supervision and law enforcement, stimulate social autonomy, autonomy, power, construction pattern of common tobacco control of the whole society. (Editor) editor in chief: Chen Wei, SN225

史上最严控烟令实施两年 深圳处罚近两万人次   原标题:史上最严“控烟令”实施两年 深圳处罚近两万人次   中新网深圳2月29日电 (记者 郑小红)记者29日从深圳市卫生计生委获悉,被称为史上最严“控烟令”的《深圳经济特区控制吸烟条例》自2014年3月1日实施实施以来,已有19609人次受到处罚,违法场所罚款处罚4宗。   截至2016年1月31日,深圳市共出动执法人员319463人次;劝导吸烟人员275446人次,处罚19609人次,共计个人罚款982800元;检查各类场所177785处,出具监督意见书12194份,给予警告行政处罚场所2933处,对违法场所罚款处罚4宗,共计场所罚款10万元。   深圳控烟以监督促执法,监督长效机制日趋完善。截至2015年12月底,深圳成立了10支控烟志愿者监督大队,注册控烟义工有8千多人,组织开展了控烟督查活动29次,督查禁烟场所3千多家。除参加控烟志愿者外,市民还可直接拨打12345热线进行投诉举报。   深圳控烟贴近民生,提供戒烟服务。开展社区全科医生简短戒烟干预技能培训,全市超过500多名全科医生接受了培训,初步掌握了戒烟服务的知识和技能;在全市38家医院试点开展简短戒烟干预项目,通过随访调查,评估简短戒烟干预对病人吸烟与戒烟行为的影响,了解吸烟人群的戒烟需求;建设戒烟门诊,提供戒烟服务,目前已在全市10个区建设至少一家戒烟门诊,具备咨询问诊及药物治疗能力。   深圳市控烟办每年组织专业人员对全市各类禁烟场所控烟条例执行效果进行评估,及时解决评估中发现的重点问题。2015年度控烟条例执行效果评估现场调查工作已经完成,目前正在进行数据分析和报告撰写。   据悉,在今后一个时期,深圳控烟工作更加注重社会化参与,积极推动我市控烟志愿者队伍的发展,推动志愿者队伍参与控烟监督及协助执法,激发社会自治、自主、能动力量,构建全社会共同控烟的格局。(完) 责任编辑:陈琰 SN225相关的主题文章: