Dietary Guidelines 國民健康飲食指南(英文) | 衛教單張

Dietary Guidelines 國民健康飲食指南(英文). 2021/1/8. Balance the six categories of food base on the dietary guideline: such diet is classified according to ... 衛教單張 HealthEducation 首頁 衛教單張 DietaryGuidelines國民健康飲食指南(英文) 衛教資訊 衛教單張 衛教影片 衛教海報 衛教諮詢 正確用藥教育中心 衛教講座 衛教講座報名 爸媽教室 哺乳聚會 孕產課程 健康城市 中醫講座 正確用藥 DietaryGuidelines國民健康飲食指南(英文) 文章分享 首頁 分享至FaceBook 分享至Line Qrcode 列印 A- A+ DietaryGuidelines國民健康飲食指南(英文) 2022/1/4 Curbcalorieintakeandensurehealthyweight: Excessivefatcouldaccumulateonceyouconsumemorecaloriesthancaloriesburned;andityieldshighchronicdiseasesrisks.Befamiliarwithyourownidealhealthyweightandneededcalorieinordertomaintainyourweightwithinnormalrange: (bodymassindex18.5-23.9).Healthyweighttarget=[height(cm)/100]×[height(cm)/100]×22. Balancethesixcategoriesoffoodbaseonthedietaryguideline: Suchdietisclassifiedaccordingtodietaryguidelinesfollowedbyrecommendedamount.Consumeplentyofvegetables,fruits,wholegrains,legumes,nuts,anddairyproducts. Havegrainsofriceasthestaplefoodformealstoupgradenutritionalvalue: Preparethreemealswithcereal-basedfood,oratleast1/3ofwholegrains:asinbrownrice,wholewheat,wholebuckwheat,orgrains.Wholegrainsarerichinvitamins,minerals,anddietaryfiber;anditoffersawiderangeofphytochemicalsingredientswhichareprotectiveforhumanhealth. Eatmorehigh-fiberfoods: Foodsrichinfibercanpreventandimproveconstipation,reducetheriskofcolorectalcancer,lowerbloodcholesterol,andhelppreventcardiovasculardisease.Eatingplantfoodsisthebestwaytoobtainfiber.Foodsrichinfiberincludebeans,vegetables,fruits,brownrice,whole-grainproducts,sweetpotatoesandotherwholegrains. Adietwithlessoil,lesssaltandlesssugar High-fatdietiscloselyrelatedtoobesity,fattyliver,cardiovasculardiseaseandcertaincancers.Adiethighinsaturatedfattyacidsandcholesterolisoneofthemainfactorscausingcardiovasculardisease. Consumelessfattypork,porkbelly,mincedpork,sausages,pastries,andsomehigh-cholesterolfoods.Steam,boil,fry,stir-fry,microwave,andcoldsaladshouldbeusedinsteadoffryingtoreducecalorieintake. Cookingshoulduselesssaltandseasoningsthatcontainhighamountsofsaltorsodium,suchasmonosodiumglutamate,soysauce,etc.,andeatlesspicklesandsnacksorprocessedfoodswithheavyseasonings.Inadditiontoprovidingcalories,sugarcontainsalmostnonutrients.Itisalsoeasytocausetoothdecayandobesity.Youshouldreduceyourintake,especiallyChineseandWesternpastries,whicharenotonlypolysaccharidesbutalsohighinoil,andshouldbecarefullyselected. Eatmorecalcium-richfoods: Calciumisthemaincomponentofbonesandteeth.Adequateintakeofcalciumcanpromotenormalgrowthanddevelopmentandpreventosteoporosis.Milkisrichincalciumandismosteasilyabsorbedbythebody.Drinkatleastonetotwocupsaday.Othercalcium-richfoodsincludedairyproducts,driedfish,soyproductsanddarkgreenvegetables.  Avoidsugarydrinksandmorewaterdrinkingyieldsbetterhealth: Wateristhemosteconomicalandhealthiestsourceofdrink.Itcanadjusttemperature,helpdigestionandabsorption,transportnutrients,preventandimproveconstipation,etc.Weshoulddrink6to8cupsaday.Preservegoodwaterdrinkinghabitandavoidmarketbeverageforitcontainshighsugarcontentwhichisnotidealforweightandbloodfatcontrol. Drinkinmoderation: Femalesshouldnotdrinkmorethan1cupofalcohol,equalsto10gramsofalcoholaday.Excessivedrinkingcanaffecttheabsorptionandutilizationofvariousnutrients,easilycausemalnutritionandliverdisease,andalsoaffectthinkingandjudgment,andcauseaccidents.Itisnotadvisabletodrinkalcoholduringpregnancy,becauseitispronetodeformityandunderweightbabies. ​​​ ExtractedfromtheDepartmentofHealth,ExecutiveYuan,R.O.C(TAIWAN) 若有任何疑問，請不吝與我們聯絡 電話：(04)22052121分機3253 HE-8C003-E 中國醫藥大學附設醫院暨體系院所 回上頁 Qrcode × } 為了您我們持續進步 對於本院有任何的疑問歡迎您將您的想法告訴我們，您的寶貴意見將成為我們繼續努力改進的動力，歡迎您寫信與我們聯絡。

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