Eating and drinking habits are right and wrong

Eating non-diversity food, less change in the day, abstaining from starch, fat . easily cause nutritional imbalance.

Some people believe that just eating a lot and delicious is enough nutrients, but according to Dr. Dao Thi Yen Thuy - Head of Nutrition Department, Hanh Phuc International Hospital - this is not true.

Doctors share common misconceptions that make meals lack the necessary nutrients for the body.

Eat only a few foods regularly

There are some foods that are considered to be rich in nutrients and good for health, so many people still think it is good to concentrate on eating lots of food, such as beef. Of 100g of beef, up to 21g of protein, B12, B6, minerals, calcium, potassium, zinc, magnesium and iron, provide 218 kcal of energy - twice as much as fish and many other animal meats. Because beef contains a lot of nutrients, is rich in protein to help improve health, prevent disease and promote the formation of new proteins, should be considered an indispensable food to nourish those who want to strengthen health, poor eating due to illness, dieters afraid of lack of substance, people who play sports.

Or in some cases, women often choose fish as the main food for family meals. Fish provide enough protein and have amino acids, good fats, minerals with important trace elements. Fish fat has vitamin D, good for health. The amount of protein in fish varies from 16-18%, the amount of fat varies with each type of fish.

For these reasons, some families often choose the main food that is beef or fish at every meal without supplementation, combining other foods or changing different foods during the day. However, when eating too much of a food will cause the body to have some nutrients and lack of other nutrients because there is no chance of eating other foods. In fact, no single food is full of all the nutrients needed to provide the body with all four nutrients. Therefore, it is necessary to change dishes and combine food with meals to balance nutrition every day.

A nutritious meal plays an important role, needs to be ensured, balanced in both quantity and quality.

Abstain from starches and fats to lose weight

People who want to lose weight often do not eat starch and sweets, only eat vegetables and meat. The theoretical basis for encouraging this regime is that when people use protein-rich food, it is quick to have a full feeling and the amount of food in the body decreases. Meanwhile, because of the lack of carbohydrates, the fat is not completely burned, the protein is quickly broken, making these nutrients not fully absorbed into the body, soon eliminated.

However, this is not true because starch and fat are the two main energy sources. If the body lacks energy, it will become sluggish and not work well, may cause hypoglycemia to faint. This situation prolongs leading to malnutrition, reduced resistance so susceptible to disease. If you are overweight, obesity should only be moderate and do not eat too much.

In fact, every day the body needs to be provided with nutrients from all kinds of nutrients such as sugar powder, protein, fat; to micronutrients are vitamins (vitamin A, group B, C, D, E, K, H, PP .) and minerals (calcium, iron, zinc, copper, manganese, phosphor .); trace elements (iodine, selenium .). Depending on age, gender, physical activity, physiological status (children, pregnant or lactating women, the elderly .) and the pathology of each body, it is necessary to provide the amount Various nutrients.

According to the National Institute of Nutrition (Ministry of Health), the nutritional needs of children are often calculated by age and gender. Adults need an average of 1,600-2,200 kcal depending on gender, level of physical activity (for example, light women need 25-30 kcal, while men in average work need 30-35 kcal / physical weight). every day). Therefore, during meals, energy from sugar powder should account for about 55-65%, protein 15-20% and 25-30% fat, help balance the nutrition for the body.

Boycott some foods because of rumors

Among the currently unconfirmed information, many housewives rushed away from some familiar foods because they thought they were harmful to health. For example, rumors of pickles make up 1.4% of daily salt intake, easily leading to the risk of stomach cancer and hypertension; Fresh bamboo shoots containing oxalic acid can cause kidney stones; or even packaged and controlled foods such as instant noodles are also considered to be undernourished and easily heated in people, difficult to digest .

Associate Professor - Dr. Le Bach Mai (Former Deputy Director of the National Institute of Nutrition) also said that there is no bad food but only bad meals , eating in the wrong way will not be good for health. For example, instant noodles, she said a common type of package (75g) usually contains 40-50g of carbohydrate; 13-17g fat and not less than 6.8g protein, so can provide 300-350 kcal to the body (equivalent to 15-17% of energy needs per day for adults). At the same time, this is also considered a basic food, similar to rice, porridge, vermicelli, noodles, noodles . so it can be combined with many other foods to form a complete meal, nutrition nourishment.

Accordingly, to enjoy instant noodles properly and dismiss health concerns, consumers should pay attention to combining broccoli, bean sprouts, chrysanthemums, cheeks, spinach, carrots and tomatoes. . In addition to vitamins and minerals, the presence of fiber in vegetables causes starch to be absorbed more slowly, increasing the amount of excreta to help prevent constipation, not causing heat in the body, reducing the risk of hemorrhoids, Prevent high blood cholesterol, reduce the risk of cardiovascular disease and type 2 diabetes.

Noodles can be combined with protein such as meat, eggs, seafood . and vegetables for a more balanced and complete meal.

Each bowl of noodles should also add beef, pork, shrimp, eggs . or a little mushroom, tofu to make meals from instant noodles more balanced about energy coming from protein, especially balanced between animal and plant proteins. In addition, users need to check the quality of noodles before choosing such as: see the expiry date, safe packaging and licensing of the authorities to ensure food safety and hygiene.

Even a nutrient-rich food that uses too much or does not coordinate with other foods also has detrimental effects on the body. Therefore, instant noodles or any single food is not a cause of health damage, but it is important for users to know how to use it appropriately.