Food is the most important thing for the people,

　　怎樣才能吃得營養，吃出健康？

　　How can ability eat nutrition, eat health?

　　這6個健康飲食法則，

　　These six healthy eating rules,

　　希望能對你有幫助。

　　I hope it can help you.

　　法則一：

　　Rule 1:

　　肉奶豆菜果，主食不可少

　　Meat, milk, beans and fruits, staple food is indispensable

　　每天攝入的食物種類要盡量多樣化，因為每種食物中的營養有限，吃的食物種類越多，攝取的養分也就越全 面。

　　Try to diversify the types of food you eat every day, because the nutrients in each food are limited. The more kinds of food you eat, the more comprehensive you will get.

　　“食五類”包括谷薯類、動物性食物（肉、禽、魚、蛋、奶）、豆類和堅果、蔬果和菌藻類、純能量食物（油、糖等）。其中，谷薯類食物作為主食，應占到每天能量來源的一半以上。

　　"Five kinds of food" include cereals and potatoes, animal food (meat, poultry, fish, eggs, milk), beans and nuts, vegetables and fruits, fungi and algae, pure energy food (oil, sugar, etc.). Among them, cereals and tubers as staple food should account for more than half of the daily energy source.

　　法則二：

　　Rule 2:

　　鹽不過6

　　Salt is no more than 6

　　“鹽不過6”從廚房開始，在我國，超過80%的鈉是通過在家做飯加鹽而攝入的。晚加鹽比早加鹽好，在飯菜出鍋的時候添加少量的鹽，而不是在烹飪過程中加鹽，讓鹽被吸收，從而可以少放鹽而不減少咸味。

　　"Salt No. 6" starts from the kitchen. In China, more than 80% of sodium is consumed by cooking and adding salt at home. Adding salt late is better than adding salt early. Add a small amount of salt when the meal is out of the pot, instead of adding salt in the cooking process, so that the salt is absorbed, so that the salt can be put less without reducing the saltiness.

　　但是，隨著飲食習慣的改變，越來越多的鈉是通過包裝或加工食品、吃外賣或在餐館吃飯而攝入。

　　However, as dietary habits change, more and more sodium is consumed through packaging or processing food, eating takeaway or eating in restaurants.

　　法則三：

　　Rule 3:

　　白開水要喝夠

　　Drink enough water

　　《中國居民膳食指南2016》推薦6~10歲兒童每天飲水量約800~1000毫升，11~17歲青少年每天飲水量約1100~1400毫升。

　　The dietary guidelines for Chinese residents 2016 recommend that children aged 6-10 should drink 800-1000 ml of water a day, and adolescents aged 11-17 should drink about 1100-1400 ml per day.

　　正常成人，每日飲水量約1500~1700毫升。當然高燒、腹瀉、出汗多等情況時，少量多次多補充水分，以補充體內流失水分，避免脫水。

　　Normal adults drink about 1500-1700 ml of water a day. Of course, when high fever, diarrhea, sweating, etc., a small amount of water should be added many times to supplement the body's water loss and avoid dehydration.

　　需要注意的是，一次性飲大量水會加重胃腸負擔，所以應少量多次。

　　It should be noted that one-time drinking a large amount of water will increase the gastrointestinal burden, so it should be a small number of times.

　　法則四：

　　Rule 4:

　　優先選擇魚和禽

　　Preference for fish and poultry

　　國人的豬肉消費量占到了全球的一半。我國肉類協會曾發布數據，近幾年豬肉一直占肉類消費的65%左右。

　　China's pork consumption accounts for half of the world's. China Meat Association has published data, in recent years, pork has accounted for about 65% of meat consumption.

　　目前我們吃豬肉太多，應適當調整肉食結構，適當多吃魚、禽肉，減少豬肉攝入。

　　At present, we eat too much pork. We should adjust the meat structure, eat more fish and poultry, and reduce the intake of pork.

　　魚肉的蛋白質容易消化吸收，而脂肪含量低，還富含對心血管系統有益的不飽和脂肪酸（尤其是金槍魚、鱈魚、沙丁魚等深海魚），應該增加攝入量，一周吃1~2次為佳。

　　Fish protein is easy to digest and absorb, but low in fat content, and also rich in unsaturated fatty acids (especially tuna, COD, sardine and other deep-sea fish) that are beneficial to the cardiovascular system. It should be increased intake, 1~2 times a week is better.

　　法則五：

　　Rule 5:

　　飲食七分飽，

　　The food is half full,

　　吃動兩平衡

　　Balance between eating and moving

　　每天10分飽，甚至12分飽，吃得多，動得少，長期下來造成能量在體內累積，慢慢把自己吃成胖子，吃成“三高”人群。

　　If you are full at 10 or even 12 minutes a day, you eat more and move less. In the long run, you will accumulate energy in your body. You will gradually become a fat person and become a "three high" crowd.

　　建議在飲食方面做到每頓只吃七分飽，尤其是晚餐，先從每天少吃一兩口做起。同時，還要養成天天運動的好習慣，建議是快步走、慢跑、騎車等，既可以增強心肺功能，又能提高骨密度。

　　In terms of diet, it is recommended to eat only 7% of the meal, especially for dinner, starting with one or two less mouthfuls per day. At the same time, it is necessary to develop a good habit of daily exercise. It is suggested that fast walking, jogging and cycling can not only enhance cardiopulmonary function, but also improve bone mineral density.

　　法則六：

　　Rule 6:

　　早飯要吃好，

　　Have a good breakfast,

　　三餐要按時

　　Three meals should be on time

　　早餐吃得像皇帝，午餐吃得像貧民，晚餐吃得像乞丐。道理大家都知道，但許多人卻完全反過來。

　　Breakfast like emperor, lunch like a pauper, dinner like a beggar. We all know the truth, but many people do the opposite.

　　營養早餐包括四類：主食、肉蛋、奶或豆類、蔬果。想想你的早餐，是否符合要求了呢？

　　Nutritional breakfast includes four categories: staple food, meat and eggs, milk or beans, vegetables and fruits. Think about your breakfast. Does it meet the requirements?

　　另外，年輕人的胃病高發，大部分都是與三餐不按時吃有關，饑一頓飽一頓。按點吃飯，消化系統會形成與飲食行為相適應的規律，有利于營養的消化吸收和胃腸健康。

　　In addition, young people have a high incidence of stomach diseases, most of which are related to the three meals not eating on time. According to the point of eating, the digestive system will form a rule that is suitable for eating behavior, which is conducive to the digestion and absorption of nutrients and gastrointestinal health.