chronic diseases are a major threat to Public Health, increasing the risk of mortality and morbidity. Effective prevention and treatment of chronic diseases depend on many factors, including healthy diet and lifestyle habits. In this article, we will focus on specific aspects of dietary approaches in reducing the incidence and recurrence of chronic diseases.
Firstly, it is important to pay attention to the amount of oil and salt intake in daily meals. High oil and salt can increase the risk of cardiovascular disease, hypertension, diabetes, and other chronic diseases. A reasonable amount of oil and salt ensures that body systems remain healthy. According to “The Healthy Diet Recommendations for Chinese People”, adults should consume 25-30g of edible oil per day, and salt intake should not exceed 6 grams. This not only applies to cooking oil but also includes the amount of oil used in frying and baking.
In daily cooking, it is recommended to use olive oil, rapeseed oil, or peanut oil to replace butter and lard as much as possible. These kinds of edible oils are rich in monounsaturated fatty acids and polyunsaturated fatty acids, which have anti-inflammatory effects, help maintain cardiovascular health, and reduce the incidence of chronic diseases such as hypertension and diabetes.
In addition to reducing the amount of oil and salt, it is essential to balance the intake of various nutrients. Here are some specific recommendations:
1. High-quality cereals: We should consume more whole grains, such as oatmeal, brown rice, and barley, which provide us with abundant dietary fiber, vitamins, minerals, and other nutrients to maintain healthy digestion, reduce constipation and other gastrointestinal symptoms, and even help regulate blood lipids.
2. Fruits and vegetables: The color of fruits and vegetables is their wealth. It is recommended that adults consume more than 300-500 grams of fresh fruit and 400-500 grams of fresh vegetables per day. Vegetables contain a variety of vitamins, minerals, phytochemicals, and dietary fiber, which play an important role in reducing the risk of chronic diseases.
3. Lean protein: The intake of lean protein is essential to maintain muscle mass, improve immune function, and provide energy for the human body. It is recommended to choose lean meats such as chicken breast, turkey, fish, shrimp, and bean products like soy products and tofu as their source.
It is worth noting that in addition to reasonable dietary structure, regular physical exercise should also be part of chronic disease prevention strategies. It is recommended that adults engage in moderate-intensity aerobic exercises for at least 150 minutes per week or high-intensity interval training for 75 minutes per week.
In terms of food selection and preparation, some specific tips should be followed:
1. Cooking methods: Use steam, stewing, boiling, and baking methods as much as possible to reduce the oil content and avoid fried food to prevent excessive intake of oil.
2. Seasonings: When cooking a dish, it is recommended to use garlic, ginger, soy sauce, vinegar, or spices, which can reduce salt and oil intake while improving flavor.
3. Storage and preservation of food: Avoid unnecessary packaging and storage for long periods, which may lead to the formation of acrylamide, an undesirable substance caused by cooking. The storage temperature should be controlled below 10°C to preserve the food’s quality.
The key is discipline and persistence in healthy eating habits. It takes time for people to change their diet habits. Therefore, it is required to set a long-term and rigorous self-discipline mindset and gradually adjust one’s dietary structure with persistence until healthy eating becomes part of daily life.
In summary, reasonable dietary structure, low-oil低盐饮食，以及适量的体育锻炼是预防慢性病、提高生活质量的三大法宝。为了自己和家人朋友的健康，让我们一起努力调整饮食习惯，为建设健康社会贡献力量。
【本文内容仅供参考，如有需要请咨询专业医生或营养师】
慢性病预防好帮手，为您提供更多关于健康饮食、预防慢性病的优质产品和服务。