1、世界標準日（World Standards Day），是國際標準化組織（ISO）成立紀念日。10月14日這一天被選定為世界標準日。其實健康飲食也有20個金標準。每個人每天都在吃飯，但并不是所有人都會科學地吃飯。為此，生命時報記者邀請?zhí)旖驙I養(yǎng)學會名譽理事長付金如、北京中醫(yī)藥大學養(yǎng)生室教授張湖德、北京朝陽醫(yī)院營養(yǎng)科營養(yǎng)師宋新等幾位專家，一起總結(jié)出20條健康飲食的“金標準”。專家指出，這20條中若能達到12條，就算得上達標；若在5條以下，需引起注意，及時糾正。1.吃飯時挺直腰背。人們吃飯時身體處于放松狀態(tài)，很容易含胸駝背。殊不知，這會使食道和胃部受壓，影響消化。此外，在矮桌前吃飯、坐在沙發(fā)上以及蹲著

2、吃飯，都會造成腹部受壓，影響消化道的血液循環(huán)，久而久之可引發(fā)胃病、影響心肺功能。正確的進餐姿勢是：挺直腰背，讓胃部不受任何壓迫。2.特別餓時喝點粥。人在極度饑餓時食欲特別強，看到什么都想吃。其實，此刻胃腸消化功能已經(jīng)受損，如果大吃大喝很容易造成食滯。特別餓時，應少量進一些半流食，如粥、面或米線，然后再慢慢恢復正常飲食。尤其注意，特別餓時別進食牛奶、豆?jié){、酸奶和白薯，可能引起消化問題。3.兩餐間隔46小時。兩餐間隔太長或太短都會對人體造成影響，太長會引起高度饑餓感，影響勞動和工作效率；間隔時間太短，消化器官得不到適當?shù)男菹ⅲ绊懯秤拖?。一般混合食物在胃里停留的時間大約是45小時，因此，兩餐間

3、隔46小時比較合適。4.先吃愛吃的食物。桌上的菜，肯定有你偏愛的和不喜歡的，此時該先吃哪個？專家提示，先吃自己喜愛的食物，這會讓你在情緒上獲得滿足。愉快的心情能較快地產(chǎn)生飽脹感，避免吃得太多。5.飯后別馬上用腦。飯后，體內(nèi)的血液會集中流向消化器官，大腦相對缺血。此時用腦會引起精神緊張、記憶力下降等問題，還可能增加心腦血管疾病的發(fā)生幾率。因此，一定要在飯后休息半小時以上再進入工作狀態(tài)。聽聽音樂、散散步都是不錯的選擇。6.吃飯時不談掃興的事。俗話說“食不言，寢不語”。吃飯時說話會使咀嚼食物的次數(shù)減少、唾液分泌減少，從而影響消化功能。美國一項最新研究則指出，就餐時談討論復雜或令人掃興的問題，會影響人

4、的食欲和消化，可以談論一些簡單愉快的話題。7.早飯吃熱的。清晨，人體內(nèi)的神經(jīng)及血管都還處于收縮狀態(tài)，此時如果吃冰冷的食品，可能使消化系統(tǒng)發(fā)生痙攣。中醫(yī)認為，早餐應該吃熱食，保護胃氣。建議早餐選擇熱稀飯、熱麥片、熱豆?jié){等，再配上包子、面包等干主食。8.飯后半小時再喝茶。飯后不宜立即飲茶，否則會沖淡胃液，影響食物消化。同時，茶中的單寧酸和食物中的蛋白質(zhì)混合后會產(chǎn)生不易消化的凝固物質(zhì)，給胃增加負擔。飯后半小時再喝茶，能促進消化吸收，起到殺菌消毒和護齒的作用。9.晚上別吃冷飲。晚上7點后，人體體液代謝下降，此時吃涼的食物，尤其是冷飲，不易消除疲勞還會影響睡眠。10.飯后甜點要少吃。正餐已獲得了足夠的糖

5、分，如果再吃甜點，人體會吸收多余的葡萄糖、淀粉。吃過油膩的東西后尤其不要吃甜點。11.多吃深色蔬菜。深色蔬菜是指深綠色、紅色、紫紅色的蔬菜。中國營養(yǎng)學會推薦，每天應該吃一斤蔬菜，其中深色蔬菜應占到一半以上，其維生素C含量比淺色的高一倍。舉例來說，深紫色茄子與淺綠色茄子，紫色洋蔥與白色洋蔥，紫甘藍與卷心菜，紫薯與紅薯、白薯，前者的營養(yǎng)價值都顯著高于后者。12.動、植物油混著吃。光吃植物油會促使體內(nèi)過氧化物增加，加快人衰老，還會影響人體對維生素的吸收，增加乳腺癌、結(jié)腸癌發(fā)病率。而動物油含有對心血管有益的多烯酸、脂蛋白等。專家提醒，用1份動物油、2份植物油制成混合油，可以取長補短。13.吃飯環(huán)境要安

6、靜。英國曼徹斯特大學研究顯示，隨著噪聲增大，受試者感受食物甜味和咸味的敏感度降低。研究還表明，嘈雜的就餐環(huán)境會使人的味覺變遲鈍。專家建議吃飯時不要選擇環(huán)境嘈雜的餐館，有輕柔音樂做背景可以讓人吃得更香。14.別一個人吃飯。單獨進餐容易產(chǎn)生不良情緒，而且飲食單調(diào)，會造成營養(yǎng)失衡。和同事、家人一起吃飯，心情舒暢，胃液的分泌也相對旺盛，可使食物盡快地消化和吸收。此外多人一起吃飯，食品種類也多，每種吃一點容易達到營養(yǎng)平衡。15.骨頭湯加點醋。人體對鈣的吸收利用受到多種因素制約。含鈣豐富的食品有牛奶、雞蛋、骨湯、魚蝦、黃豆等。胃腸道的酸度不足會影響鈣的吸收。因此，烹調(diào)食物時適當放些醋，可使食物中的鈣轉(zhuǎn)化成

7、容易被吸收的醋酸鈣。16.每天吃一次纖維食品。人體攝取了多余的脂肪和蛋白質(zhì)，與大腸桿菌作用，會變成有害的腐敗物。纖維質(zhì)可把它們包圍并排泄掉。因此，每天最好吃一點粗纖維食物，如燕麥、糙米、薏米、紅薯、玉米等。17.多嚼硬的食物。根據(jù)年齡不同，可適當補充一些硬的食物，如水果、甘蔗、生黃瓜等。這是因為較硬的食物要費勁去嚼，當咀嚼的次數(shù)增多或頻率加快時，大腦的血流量明顯增多，活化了大腦皮層，起到防止大腦老化和預防老年癡呆癥的作用。18.細嚼慢咽。細嚼慢咽有助于消化，專家建議，每吃一口飯就放下筷子，集中注意力在嘴巴的咀嚼上，每一口都要細細地咀嚼30次以上。19.少吃鹽。新版美國飲食指南建議，每人每日所攝

8、入的食鹽量應減少至2300毫克(約一茶匙)以內(nèi)。而那些年齡超過51歲以及患有高血壓和糖尿病等慢性疾病的人，每日所攝入食鹽量應減少至1500毫克以內(nèi)。20.調(diào)味品別濫用。美國食品藥物管理局(FDA)的研究顯示，桂皮、小茴香等天然調(diào)味品中都或多或少含有黃樟素，它可引起肝癌。多吃不僅會口干、咽喉痛、精神不振，還容易導致胃酸分泌過多和胃脹氣。因此，在烹制食物時不要過度使用。World World Day (Standards), is the international organization for Standardization (ISO) set up a memorial day. Octo

9、ber 14th was chosen as the world standard day. In fact, a healthy diet also has 20 gold standard.Every day, every day is a meal, but not all of them will be scientific. To this end, the life times reporter invited Tianjin Nutrition Society honorary chairman Fu Jinru, Professor Zhang Hude of the Beij

10、ing University of Chinese Medicine health department, Beijing Chaoyang Hospital, Song Xin, and other experts in nutrition division, together with a summary of the 20 healthy diet gold standard. Experts pointed out that if the 20 can reach 12, even if the standards; if in 5 the following, the need to

11、 pay attention to the timely correction.1 to eat when the straight back. People eating the body in a relaxed state, it is easy to Hanxiong humpback. As everyone knows, this will make the esophagus and stomach pressure, affecting digestion. In addition, th

12、e short table to eat, sitting on the couch and squatting to eat, will cause abdominal pressure, affecting the digestive tract blood circulation, as time passes can cause stomach, heart and lung function. The correct dining posture is: straight back, so that the stomach is not subject to any oppressi

13、on.2 special hungry when drinking porridge. People in extreme hunger, particularly strong appetite, see what all want to eat. In fact, at the moment of gastrointestinal digestive function has been damaged, and if it is easy to cause indigestion. Especially when hungry, should be small in some semi l

14、iquid food, such as porridge, noodles or vermicelli, and then slowly return to normal diet. Especially, dont eat milk, yogurt, and sweet potato Soybean Milk especially when hungry, may cause digestive problems.Two 3 meals 4 - 6 hours. Two meals are too long or too short will cause the human body to

15、affect, too long will cause a high degree of hunger, the impact of labor and work efficiency; interval time is too short, the digestive organs can not get proper rest, affecting appetite and digestion. General mixed food in the stomach to stay time is about 4 to 5 hours, therefore, two meals 4 - 6 h

16、ours is appropriate.4 first eat the food. The dishes on the table, there must be a preference for you and do not like, at this time should eat what? Expert tips, eat your favorite foods, which will allow you to get in the mood to meet. A happy mood can produce a feeling of fullness and avoid eating

17、too much.5 dont immediately use the brain. After a meal, the bodys blood will flow to the digestive organs, the brain relative ischemia. At this time with the brain will cause mental stress, memory decline and other issues, but also may increase the incidence of cardiovascular disease. Therefore, be

18、 sure to rest for more than half an hour after a meal to enter the working state. Listen to music, walking is a good choice.6 not to talk about a wet blanket when you eat. As the saying goes, food does not talk, do not sleep. Speaking during the meal will reduce the number of chewing food, www.jich.

19、net saliva secretion decreased, thereby affecting the digestive function. A new study in the United States says that when you have dinner, you can talk about a complicated or depressing question, which will affect peoples appetite and digestion.7 breakfast to eat

20、 hot. Early in the morning, the bodys nerves and blood vessels are still in a state of contraction, this time if eating cold food, may cause the digestive system to spasm. Chinese medicine, breakfast should eat hot foods, protect the stomach. Recommend breakfast hot, hot cereal, Rice porridge hot So

21、ybean Milk, dry buns, bread and other staples with.8 half an hour after a meal to drink tea. Should not immediately drink tea, otherwise it will dilute the gastric juice, affecting food digestion. At the same time, the tannic acid in tea and food protein mixed will produce is not easy to digest the

22、solidification of material, to increase the burden on the stomach. Half an hour after a meal to drink tea, can promote digestion and absorption, play a role in sterilization and protection.9 dont eat cold drinks at night. 7 points in the evening, the human body fluid metabolism decreased, at this ti

23、me to eat cold food, especially cold, not easy to eliminate fatigue will affect sleep.10 after dinner dessert to eat. Meals have been obtained with enough sugar, if you eat dessert, the human body will absorb excess glucose, starch. After eating greasy food, especially not to eat dessert.11 eat dark

24、 vegetables. Dark green vegetables are dark green, red, purple red. Chinese Nutrition Society recommended that every day should eat a pound of vegetables, which should be accounted for more than half of the dark vegetables, the vitamin C content is higher than the light color. For example, deep purp

25、le eggplant with pale green eggplant, purple onion onion with white, purple cabbage and cabbage, purple sweet potato and sweet potato, sweet potato, the nutritional value of the former were significantly higher than that of the latter.12 animals and vegetable oil mixed with food. Light eat vegetable oil will promote the increase in the body peroxide, accelerate human aging, but also affect the bodys absorption of vitamins, increase the incidence of breast cancer, colon cancer. And