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Before we start today's discussion, Dr. Zhang would like to ask friends a question.What question do you hate answering the most in your daily life?Different professions may give different answers. But for Dr. Zhang, who works in the medical field, the question he is most reluctant to answer is when people ask me:Doctor Zhang, what should I eat?？

here"What"In fact, it includes both medicine and diet. The reason why friends ask such questions is that everyone is used to it.A little effort can bring great resultsThe world is very complicated, and it is highly unlikely that people will be able to solve problems in this way. It is for this reason that people like to read cool articles and watch cool dramas, because it is simple, fast, and does not require thinking, but real life is not that simple.

I always have friends with cardiovascular and cerebrovascular diseases ask: Dr. Zhang, what should I eat on a daily basis? I understand their desire for a healthy life, but it is difficult to solve complex problems with simple methods. In fact, when it comes to dietary health, the most important thing is not a certain kind of healthy food.Healthy food is not that important. What is important is food combination and balance.。

The Chinese Nutrition Society recommends that Chinese residents takeBalanced dietary pattern, emphasizing that food shoulddiversification, and pay attention to energy balance. They hope that we should eat rice, wheat, corn, potatoes and other cereals and tubers every day, and at the same time take in vegetables, fruits, fish, poultry, eggs, lean meat, including milk, etc. At the end, it is also emphasized that a reasonable diet needs to increase the intake of nutrients such as fiber, vitamins, potassium, etc., which helps to lower blood lipids and improve cardiovascular health.

Some friends also asked Dr. Zhang,It is said on the Internet that the Mediterranean diet is good for health. Is it true?The so-called Mediterranean diet is actually composed of whole grains, nuts, vegetables and fruits, supplemented with olive oil, fish and red wine, and includes less poultry and dairy products, red meat and meat products. Studies have found that this eating pattern is still very effective for health. However, the biggest problem with this diet is that it does not suit the taste of Chinese people.

We have repeatedly emphasized in our works before,Dietary guidelines that ignore cooking methods and intake are just hooliganismA dry nutritional formula that does not arouse any appetite is not a correct choice for life. Our Chinese food culture has a long history and there are countless delicious foods. Most of our friends cannot stand it if we throw them all away.

Our ancestors have long said that life is short.Food and sex"Eating" is put first in life. If we can't eat well, how can we experience the beauty of life?Instead of subtracting, you need to add, we need to find ways to consume more types of food.

The food you eat should be plant-based, with fruits, nuts, vegetables, beans, low-fat plant or animal protein, preferably fish. Dr. Zhang personally likes to eat fish. Our country has a lot of aquatic products, and it is not difficult to process. I suggest that friends eat more in their daily lives. At the same time, you should increase your intake of fiber, which is very good for our intestines and can clear away the sludge in time.in stock, which is very good for health.

Many friends think that if you eat too much meat,cholesterolThis question is controversial even among doctors. Many friends will ask Dr. Zhang for his personal opinion in the message area. How can I say that? I am just an ordinary doctor in a small northern city. I am not an expert, and my opinion is not so authoritative. If I have to say, Dr. Zhang’s answer is: Any method that can increase serum cholesterol levels may bring risks to cardiovascular disease. Therefore,do not encourageExcessive intake.

But what is worrying is that now, due to improved nutritional status, our cholesterol intake is increasing significantly and has reached the level of developed countries. However, this is not entirely a bad thing. From another perspective, we are even better than Westerners in terms of eating.

Friends should not be afraid to eat eggs for fear of excessive cholesterol intake. Eating one egg a day will not increase the cholesterol level for a normal person. If we don’t like eating eggs, we can make up for it with an equal amount of meat, which is no problem at all.

It should be noted that in real life, some friends are completely vegetarians. If there is no other source of cholesterol, they can increase the intake of dairy products and eggs appropriately. Elderly friends can increase the intake of eggs appropriately due to reduced absorption function, but no more than 2 eggs a day will do. Of course, for patients with type 2 diabetes and hyperlipidemia, it is still necessary to be cautious when consuming foods rich in cholesterol. Note that what we are talking about here iscautious, but it doesn’t say you can’t eat it at all.

Another issue that friends need to pay more attention to is salt intake, which is also a very critical issue. In the past, we recommended that the daily salt intake should not exceed 6 grams, but the World Health Organization recommends that it should not exceed 5 grams per day. Most friends do not have this concept and do not know how much 5 grams of salt is.

Let's put it this way. Now the daily salt intake of Chinese people is 14.5 grams, which is almost three times. Therefore, Dr. Zhang advises everyone to reduce salt intake, especially those who have a heavy taste. Dr. Zhang recommends friends to reduce eating out, because the salt content of food in major restaurants is mostly excessive. Long-term consumption will lead to cardiovascular disease. At the same time, we should also increase the intake of vegetables, fruits and other foods that are naturally rich in potassium.Potassium-rich low-sodium saltReplacing ordinary salt can significantly reduce the incidence of cardiovascular disease and even death.

Finally, let's talk about carbohydrate intake. Many people believe that the less carbohydrate intake, the healthier it is. This is also a health misunderstanding. A long time ago, American studies showed that a high-fat, high-carbohydrate diet will significantly increase the risk of coronary heart disease and stroke. Eating sugary drinks, refined grains, French fries, etc. will increase the incidence of coronary heart disease, and this effect is even higher than the risk of animal products.

However, the study also showed that a long-term low-carbohydrate diet is associated with an increase in cardiac and non-cardiac deaths. Therefore, keeping carbohydrates within a certain range is most beneficial to health. Studies have shown that it is safer to control the energy supply of carbohydrates between 40% and 70%, and it is best to control it between 50% and 55%.

Let me add a little more here. Since a large amount of sweeteners are added to beverages, they will increase the risk of stroke, coronary heart disease and all-cause mortality. Therefore, in daily life, you should reduce the intake of beverages. Of course, this is difficult for many friends because sweets can make people feel satisfied, which is our nature. If you really can't quit in your daily life, you need to reduce the intake of carbohydrates in your staple food to offset the risk.

That’s all for today. If it is helpful to you, please follow me and I will take you to learn the most cutting-edge medical knowledge in the country. I am Dr. Zhang, see you next time.