Chronic diseases are caused by eating. Experts tutors are far away from the three high-risk situations from the order of meals and cooking methods.

As the saying goes, "The disease comes from the mouth", the three highs and chronic diseases are eaten. Xu Jiajing, a nutritionist at Dalirenai Hospital, said that eating incorrectly and eating high-salt, high-oil and high-sugar foods often can easily cause problems such as high blood pressure, high blood sugar and high blood lipids, which affects cardiovascular health. It is recommended to simply change the order of meals, eat vegetables first, then eat high-quality protein foods such as white meat, etc., and finally eat noodles such as rice noodles, noodles, etc., which can easily reduce the three highs and prevent chronic diseases. In addition to age and inheritance, the most important key to the risk factors of the three highs is "diet". The rate of foreign food in Taiwan is nearly 70%, so many hot traps are hidden. Xu Jiajing said that when many people eat, they first ate big white food, then ate fragrant pork, ribs or chicken legs, and finally eat a few dishes. Often, the leftover food that cannot be finished is almost all vegetables.

{9 Xu Jiajing suggested that eating vegetables should be eaten first when eating, which can improve blood sugar after eating, and control the "smoothing diet" of high blood pressure. It is also mainly dark green vegetables with high deciduous, high calcification, high dietary fiber; then eat high protein foods, and finally eat powdered foods. Pay attention to slow down and chew them slowly when eating.

Protein can be divided into plant-based and animal-based. Plant-based proteins include black beans, edamame, and yellow beans. Other beans are all powdered; animal-based proteins are mainly white meat such as birds, avians, seafood, etc., and red meat such as pigs and beefs are suitable. Xu Jiajing mentioned that animal protein is more easily absorbed by humans, while plant protein has low fat content, low fat and fatty acids, and can be consumed half of the portions.

Touch less refined powder. Sports sugar-enhancing type

In the powder-enhancing part, Xu Jiajing reminds that eating more rice cakes is also sweet potatoes and pumpkins are also powdered, which can replace rice staple foods. Noodles and winter powder are processed exquisite powder. If you eat too much, you will get fat and will also increase your blood sugar instantly. Some people think that quitting powder is an effective weight reduction strategy, but not eating powder at all can easily lead to insufficient energy and affect the normal operation of the body.

Eating good powder is helpful to control appetite and weight. It can increase sugar-based healing and help muscle repair. Xu Jiajing emphasized that eating from vegetables, meat, and powder, can prevent blood sugar from rapidly changing to fat, causing obesity and three highs. As for fruits, they should be regarded as a "snack" between meals. Fruits will not help digestion after meals, but will increase the abdominal feeling.

In addition to the order of food feeding, in terms of cooking, Xu Jiajing pointed out that as much as possible, steaming, boiling, baking, mixing, etc., frying less and frying, and adding a large amount of flavoring ingredients, the intake of salt, sugar and oil is restricted, and the three high-risk sources are far away from the three high-risk sources.

Foods that reduce the three highs

To prevent the upper body of the three highs, you might as well take more foods such as fungus, mushrooms, squids, and seaweed that are rich in water-soluble dietary fibers. This can reduce the accumulation of pyrosterol, thereby lowering blood pressure, lowering blood lipids and stabilizing blood sugar.

Responsible editor: Gu Zihuan