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健康饮食对不同的人有着不同的意义。哪怕是饮食上一些细微、简单的改变，也会对你的健康产生巨大且持久的积极影响！ ▼  几乎每四个中国成年人中，就有一人患有高血压 最新的全国调查显示，中国约有23%的成人有高血压，但控制血压的人口占比只有14.5%。减少钠摄入和吃新鲜、有营养的食物，结合锻炼和其他健康干预措施，能有助于预防高血压。  简单几步，降低心血管疾病风险 当你坚持健康饮食时，不要想你错过了什么食物，而是想想健康的食物能降低你得许多非传染性疾病的风险。健康饮食并不是要你完全避开最爱的油炸、含盐或含糖食物，而是减少吃它们的频率和更注意食物分量。 烹饪过程中所产生的高油和脂肪，使油炸食物成为不健康饮食的元凶。脂肪和油能充分提供能量，但是吃太多脂肪，尤其是不健康的脂肪，不利于健康。 选择清炒时蔬代替油炸蔬菜就能轻易避开潜在的有害脂肪。  少盐，增加健康饮食习惯 降低每日盐摄入量到5克以下即能大大降低高血压、心脏病和中风的风险。 减少盐摄入的方法包括：自己做饭，监测你烹饪时的加盐量；在购买包装食品时检查其成分表中所列含盐；买低钠盐；避免吃饭时加盐。 健康饮食可以很简单，比如将经过调味的饼干、糖果或肉干等高糖或高盐零食换成新鲜时令水果和蔬菜。蔬果富含维他命、矿物质、膳食纤维、植物蛋白和抗氧化剂。多吃蔬果的人们能极大降低肥胖、心脏病、中风、糖尿病和某些癌症的风险。  你的健康选择将为你和家人带来更健康、长寿的生活！ Are you eating better to feel better? Don’t be afraid—start your healthy diet today! A healthy diet can mean different things to different people, but making small and simple changes to your diet can have big and lasting positive effects on your health! Nearly 1 in 4 adults in China suffer from hypertension In China, approximately 23% of adults have hypertension, but the percentage of people controlling their hypertension is just 14.5%, according to the most recent National Survey. Cutting sodium intake and eating fresh and nutritious food, when combined with exercise and other health interventions, contributes to the prevention of hypertension.  Simple steps to cutting your risk of cardiovascular diseases Instead of thinking about foods that you miss when you eat a healthy diet, think about how these healthy foods are decreasing your risk of developing many noncommunicable diseases. And while eating a healthy diet doesn’t have to mean avoiding your favorite fried, salty or sugary foods entirely, it does mean eating them less frequently and with greater attention to portion size. Fried food is an unhealthy diet culprit due to high oil content and fat that come from the cooking process. Fats and oils are concentrated sources of energy, but eating too much fat, particularly the wrong kinds of fat, can be harmful to health. One easy way you could avoid potentially harmful fats would be ordering lightly sautéed vegetables instead of deep-fried vegetables.  Cut down on salt and increase your healthy eating habits Even cutting the amount of salt you consume to less than 5 g per day can significantly decrease your risk of developing high blood pressure and reduce your risk of heart disease and stroke. Some ways to decrease salt intake include cooking food yourself and monitoring the amount of salt you add when cooking, checking the amount of salt listed on the ingredients chart before purchasing packaged food, buying low-sodium salt, and avoiding adding salt to food when you’re at the table. Eating a healthier diet can be as simple as replacing snacks high in sugar or salt—like flavoured crackers, candy or dried meats—with fresh seasonal fruit and vegetables. Vegetables and fruit are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants. People whose diets are rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer.  Your healthy choices will contribute to a healthier, longer life for you and your family! |
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