Inbalance in Diet Might Cause Sub-Healthy state | |
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http://www.sina.com.cn 2003年09月14日00:41 北京娱乐信报 | |
Nowadays people want quality life as well as healthyandharmonious living environment. Yet the fast pace oflifeover-processed food less physical exercises and too muchpressureall these factors are contributing to disrupt our mentalandphysical harmony a Chang Cuiqing director of nutritionalbio-chemistry department ofthe Research Institute of SportsMedical Science under No.3 Hospitalof Beijing University believesthat the disruption of life routinesmoking excessive drinkingnutritional imbalance lack of physicalexercises sleepdeprivation etc. are the direct cause ofsub-healthy state. Shesaid that the so-called sub-healthy state isin fact a nal changein our body without any sign of physicalillness. It is mostcommonly shown as for example generaltiredness insomnia or lackof work efficiency etc. When thesesigns occur a hospital checkwould detect nothing wrong physically.In fact now you are alreadyin sub-healthy state. If nothing is doneabout it it might lead tophysical illness. Director Chang explained that the main causesleading tosub-healthy state are imbalance in the diet lack ofsufficientphysical exercises and huge mental pressure. As forpreventativemeasures first and foremost is to keep a balanceddiet. Shesuggested that one should eat half to one jin of staplefood eachday including some coarse food grain. For example somecornmealporridge or black rice porridge in the morning andevening. Staplefood cooked with a mixture of wheat flour somegreen bean flour oryellow bean flour or buckwheat flour are allcoarse food grain. Apart from eating more coarse food grainwater is an essentialnutrition for human body. Director Changthinks that human bodyneeds 1500 to 2500ml of water each day andthe need to drinkdifferent kinds of water as well. Talking abouthaving a drink toreplenish vitamins reminds us of drinking fruitjuice. According toDirector Chang the biggest advantage of fruitjuice especiallypure fruit juice is that it contains certainvitamins apart fromsugar. However fruit juice contains at least 8%of sugar sodrinking too much fruit juice leaves you with aproblem of havingtoo many calories to burn off. Therefore it isbest to eat fruits.From nutritional point of view the crucialfactor that leads tosub-healthy state is the lack of sufficientvitamins and minerals inthe body. The main source of thesevitamins and minerals is fromvegetables and fruits. Thenutritional association suggests that aperson’s daily intake ofvegetables should be more than one jin andfruits more than 4liang. In modern society people want to contribute more to thesocietyand realize their personal value at the same time. Yetwhilestriving to achieve both they tend to forget about theirownphysical and mental health. In reality people’s social valueandpersonal value is in direct proportion to their physical andmentalhealth. Therefore in order to better realize our personalvalueall of us should do more physical exercises have a balanceddieteat more coarse food grainpay more attention to selfmentaladjustment and learn to love and care aboutourselves. 膳食不平衡可能导致亚健康 现代人追求生活品质,渴望健康和谐的生活状态。然而现代生活中紧张的节奏,精细的食品,较少的运动,过大的压力,都会使我们失去身心应有的和谐和平衡。许多人都会觉得很累,很烦躁。其实这就是人们常说的亚健康状态。 北京大学第三医院运动医学研究所营养生化研究室主任常翠青认为,生活没有规律、抽烟、酗酒、营养不均衡、少运动、少睡眠等不健康的生活方式,是导致亚健康的直接原因。她说,所谓亚健康状态,其实是肌体在没有出现气质性病变的情况下,出现的一种功能性的改变。比如说可能经常发现比较疲劳、失眠、睡不着觉、工作效率比较差等。出现这些情况之后去医院检查的话,可能会发现查来查去也没有任何的疾病。这时你可能已经处在亚健康状态了,但如果不注意的话,接下来就有可能会发展成气质性病变。 常主任说,出现亚健康状态的主要原因是膳食摄入不平衡;运动不足;精神压力较大。从预防角度来讲,首先膳食要平衡。她建议每天吃的粮食应该是半斤到一斤的样子。在主食里有意识地摄入一些粗粮。比如早晚可以喝点玉米粥或紫米粥。另外还可以吃一些豆面,就是绿豆或者是黄豆,和小麦粉搅到一起的二和面、三和面;或者荞麦面等,这些都属于粗粮一类的。 在选择食物时,除了要尽量保证多吃一些粗粮以外,水是人体的最基本的营养素,常主任认为,人体每天需要补充1500到2500毫升的水,还要根据需要补充不同的水。提到补水的同时补充维生素,很多人会想到果汁。根据常主任的说法,果汁的最大特色是它里边除了糖以外,有一定的维生素含量,尤其是那种原果汁比较多的。但是果汁里边的含糖度一般最低也是8%,如果要是糖摄入过量的话,就有一个能量过剩的问题。所以还是提倡大家吃水果。从营养学的角度讲,导致亚健康最关键的问题就是维生素和矿物质摄入不足的问题,这两种物质主要来源于蔬菜和水果。所以营养学会推荐每天蔬菜的摄入量应该在1斤以上,水果在4两以上。 在现在的生活中,每个人都希望自己能为社会创造更多的价值,同时也能实现自我价值。而这时,我们却都有些忽略了身心的健康。其实,社会价值、自我价值和身心的健康是成正比的。因此为了能更好的实现自我价值,大家多做一些运动,注意膳食的平衡,多摄取一些粗粮,多做一些心理的自我调整,做一个懂得爱自己的人。 | |