"What you eat is certainly important, but how you eat is especially important. Only by learning the correct way to eat can you eat for health and nutrition." Nutrition experts believe that while many people can eat, few know how to eat properly. So, what does it mean to eat properly? Nutrition experts have provided a simple and memorable "Five-Character Dietary Guide": coarse, varied, light, fresh, and clean. Remember these five words, and you won't be far from becoming a "nutrition expert."
The term "coarse" has two meanings. One refers to coarse grains, and the other refers to avoiding excessive processing. We recommend eating more wheat kernels and brown rice, which can be steamed or cooked into a porridge. Wheat kernels and brown rice are the most nutritious because they retain the germ of the wheat and rice. In contrast, refined white rice and flour do not contain the germ of the grain; during the milling process, it is mixed with the bran and used as animal feed.
The germ is the most nutritious and essential part of a grain. Taking wheat as an example, 100 jin of wheat contains 2 to 3 jin of germ. Removing the bran from the surface of the wheat yields wheat kernels, which retain the germ. The same is true for brown rice; after removing the husk of the paddy rice, what remains is brown rice, which is a bit dark and not very attractive. Brown rice is not very durable and will get worms in less than a week, so many supermarkets are unwilling to sell it. Refined white rice, on the other hand, is more durable and can be stored for a month without any problem.
We advocate for a diet that includes five grains and miscellaneous cereals, which is beneficial for everyone, and especially for those planning to have children in the future. The increasing number of infertility patients today is largely related to excessive consumption of refined white rice and flour and too little coarse grain. Many of the nutrients that infertility patients lack are found in the germ of these miscellaneous grains.
The term "varied" means that the types of food you eat each day should be numerous, preferably more than 40. When making congee, you can cook multiple grains together. It is important to note that the congee must contain soybeans (such as soybeans, mung beans, and red beans). When eating vegetables, you should eat more cruciferous vegetables (those whose flowers look like a cross). They are recognized by nutrition experts worldwide as anti-cancer vegetables and include: radishes, cabbage, cauliflower, broccoli, bok choy, rapeseed, mustard greens, and turnips. A little of each is good, and the more, the better.
The term "light" means that the amount of oil and salt must be strictly controlled. For adults, the daily salt intake should not exceed 6 grams (one bottle cap of a beer bottle), and the oil intake should not exceed 25 grams. The amount of salt consumed is closely related to blood pressure.
A few years ago, experts conducted a study in Changge City, inviting volunteers to participate in a human blood pressure control trial. The trial randomly divided the volunteers into two groups. One group was given a standard diet with 6 grams of salt, while the other group ate freely. After two months, the group on the standard diet showed a decrease in blood pressure. Of course, controlling blood pressure by controlling salt intake is not something that can be achieved overnight; it requires long-term persistence. "Three days of fishing, two days of drying the net" will not yield good results.
The term "fresh" means that ingredients should be fresh. Generally speaking, seasonal and local ingredients are fresher. Taking vegetables as an example, vegetables produced elsewhere and transported to the local area will have their freshness greatly diminished after a long journey and transit. Additionally, do not buy too many ingredients at once. Many people like to do big shopping trips and then store everything in the refrigerator, which is a very bad habit. A refrigerator is not a safe. It is best to buy only what you need to eat, ensuring that the ingredients you consume are always fresh.
The term "clean" means that ingredients and the cooking environment should be clean and hygienic. It is best to wear a mask when cooking to prevent saliva splashes from contaminating the food. "Food is the first necessity of the people," and "respect" should come first. Keeping ingredients clean is not only for health but also a sign of respect for the food that is not easily come by.