How to eat healthy food? Look at these 8 types of food you are eating right

　　With the development of society and economy, people's living standards have been continuously improved, especially their diet has been greatly improved, but a series of "rich diseases" such as obesity, high blood lipids, diabetes, and high uric acid have also followed. Serious threat to people's health. So, how should we match our diet? 　　1. The staple food. From a nutritional point of view, the energy provided by carbohydrates should account for 50%-60% of the total energy throughout the day, so you should eat some staple foods at each meal. When eating the staple food, it is best to match the thickness and thickness. Among them, white rice and white noodles should account for 50%-70% of the total staple food. In addition, some people often eat "rice + pork vermicelli + fried potato shreds", or "steamed bread + beef and potatoes". Here is a reminder that everyone is eating starch such as vermicelli, vermicelli, potatoes, taro, and sweet potatoes. When the content of food is higher, the intake of staple food should be reduced accordingly, not just eat them as vegetables. 　　2. Meat. Eating meat can supplement the human body with various nutrients such as protein, but everyone should pay attention to controlling the intake when eating meat, try to choose lean meat, usually 1 to 3 taels per meal, and preferably pigs and cattle Alternate consumption of mutton, chicken and duck, fish and seafood. For vegetarians, you can replace meat with milk, eggs, soy products, etc. 　　3. Eggs. Eggs are more common among eggs, and their nutrition is very comprehensive and rich. Therefore, it is best to eat 1-2 eggs a day. For people with hypercholesterolemia, they can eat less, such as eating one or every other day. Eat one egg yolk a day. 　　4. Dairy. Dairy and its products are a good source of protein and calcium, and the daily intake of adults should be 200ml-400ml. 　　5. Vegetable oil. Some people think that vegetable oil can be eaten with confidence and boldness, but in fact, adults can consume 20g-30g of vegetable oil per day. Among various vegetable oils, soybean oil, peanut oil, rapeseed oil, and various blended oils are rich in polyunsaturated fatty acids, while olive oil and tea oil are rich in monounsaturated fats. You can eat them alternately. 　　6. Nuts. Some people like to eat nuts. Whether they are watching TV or playing on the computer, they often keep nuts in their mouths, but you must know that eating 15g of nuts is equivalent to eating 10g of oil, so eating too many nuts can easily lead to excessive fat. 　　7. Vegetables. You should eat some vegetables at every meal, and it is best to eat different types of vegetables alternately, and it is advisable to consume 1-2 catties per day; 　　8. Fruit. When eating fruit, the total intake should be controlled at 200g-500g per day according to the sugar content of the fruit. People who especially like to eat fruit can appropriately increase the intake of fruit, but eat less staple food accordingly. 　　In addition, when cooking food, steaming, boiling, stewing, simmering, stewing, stewing, mixing, etc. should be used to avoid frying, frying, grilling, etc.; do not rub hard when washing rice, and washing times should not be Too much; vegetables should be washed before cutting to minimize nutrient loss, etc.