14 diet recommendations are summarized below:
1. Eating nutrient-rich, plant food-based dietary diversification, rich choice of various vegetables and fruits, pulses of plant food, but it does not mean vegetarian, but should be allowed to plant food meals occupy the 2 / 3 above;
2. Maintain proper weight average crowd of body mass index (BMI = weight / height (m) in the adult stage at BMI of 21 to 25, while individual BMI of 18.5 to 25, to avoid too high or low body weight, and the entire adult weight increase in the limit of 5 kg;
3. If persist in physical activity light or medium physical activity and employment, should be a day about the Rotterdam 1 h or similar campaign for at least a week to the more intense sweating h movement;
4. To eat vegetables and fruits year to provide heat energy to 7% of the total annual number of daily eating fruits and vegetables daily to 400 g to 800 g;
5. Choice of starch and protein-rich staple plant, accounting for 45% of total energy to 60% of the total sugar refining energy should be within the limit of 10%. Individual daily intake of starchy food should reach 600 g to 800 g, should also try eating snag food;
6. Do not drink, especially against excessive drinking. If we drink, men should be restricted to two cups, women in a Cup within (1 cup beer is the definition of 250 ml, 100 ml wine, liquor 25 ml). Pregnant women, children and adolescents should not drink;
7. Meat red meat (referring to cattle, sheep, pork and their products) intake should be below 10% of total energy, should be less than 80 g per day, the best choice of fish, poultry or domesticated animals for good meat;
8. Total fats and oils provide energy should account for 15% of total energy to 30% more fat content restrictions, especially animal fat more food, vegetable oil should also moderate, and that it should be chosen with single-unsaturated fat and hydrogenated vegetable oil less;
9. Restrictions adult daily salt intake from all sources should not exceed 6 g salt, including the various salted foods;
10. To minimize fungal contamination of food, should avoid eating mycotoxin contamination or long-term storage at room temperature for the food;
11. Food Preservation - food corruption at the time of purchase and at home should be frozen or other appropriate means preservation;
12. Food additives and residues and various chemical pollutants should develop and monitor their safety dosage, and should develop strict management and monitoring methods. In food additives, pollutants and remnants of the content provided below national levels, their existence is not harmful, but the use of arbitrary or improper use may affect health;
13. Nutritional supplements supplements can reduce the risk of cancer, most people gain from eating the kinds of nutrients, rather than nutritional supplements;
14. Preparation and cooking food in the meat and fish cooked at lower temperatures, not eating charred meat and fish, do not often eat hot, smoked and smoked meat and fish;
Tags:
prevention,
risk,
women