'3 reductions, 3 health' - the secret to healthy living 'hot' on Chinese social networks

According to information from the Chinese Center for Disease Control and Prevention, to have good health, you must practice “3 reductions, 3 healthiness”. This slogan is becoming “hot” thanks to its easy-to-remember, easy-to-do, and practically effective message. So what is “3 reductions, 3 healthiness”?

To live healthy, you need to maintain good habits.

The “3 reductions” formula

That is reducing salt intake, reducing sugar intake and reducing fat intake. This is the basis for stable health and preventing chronic diseases.

A long-term diet high in salt, oil and sugar can easily cause problems such as high blood pressure, hyperlipidemia (blood fat), obesity and other problems, and increase the risk of cardiovascular disease, cerebrovascular disease and diabetes.

If the condition of dyslipidemia persists, it can also cause fatty liver, atherosclerosis, coronary heart disease, stroke, renal arteriosclerosis, renal hypertension, pancreatitis, cholecystitis and other diseases.

- Reduce salt intake

Healthy adults should not consume more than 5 grams of salt per day (including the amount of salt in sauces and other foods). To adjust the taste for those who eat too much salt, you can use vinegar, lemon juice, spices, ginger and other spices to improve the richness of the dish.

You should control your total salt intake, use a spoon to measure salt and season your dishes with the appropriate amount. Use soy sauce, low-sodium dipping sauces, low-sodium dipping sauces or fish sauces with limited salt, use less MSG.

We also need to eat less pickles, pickles and other salty foods. Eat less snacks, processed foods, learn to read food labels and refuse/moderate foods high in salt.

- Reduce sugar

Each person's daily added sugar intake should not exceed 50 grams, it is best to control it to less than 25 grams. Drink plenty of filtered water, regular boiled water and do not or rarely drink sugary drinks. Eat less sweets and snacks. Use less sugar in the cooking process.

- Reduce fat

Control the amount of oil when cooking, cook less dishes that use a lot of oil, the amount of cooking oil consumed daily by each person is 25 grams.

You should use oil-free and low-oil cooking methods such as steaming, boiling, stewing and mixing. Apply total oil control during cooking, use measuring tools to control oil and use according to the amount of food cooked with it.

You should also eat less fried foods, such as fried chicken, French fries, pre-fried foods, fried dough sticks, fried dough balls of all kinds. You should also not eat soups and broths that contain a lot of oil. Eat less packaged, processed foods that contain ingredients related to oil, fat, butter, cream.

The "3 healthy" formula

- Healthy weight

A healthy diet and moderate exercise are the keys to maintaining a healthy weight. Everyone needs to eat a variety of foods, mainly grains. Maintain the principle of moderation in eating and maintain a reasonable weight.

You need to eat plenty of fruits, vegetables, milk, soybeans. Eat fish, poultry, eggs and lean meat in moderation. Eat less oil, control sugar and limit alcohol.

Don't overeat, eat regularly, in sufficient quantity and chew slowly. Give up a sedentary lifestyle. Increase exercise whenever possible, the most important thing is perseverance. Add the habit of walking 5-10 thousand steps a day within your ability.

- Healthy oral cavity

This is an important way to prevent disease, emphasizing good oral hygiene habits, good oral function and absence of oral disease.

Brush your teeth in the morning and at night to keep your mouth clean. Rinse your mouth or chew sugar-free gum after meals. Use fluoride toothpaste. Eat less sugar and drink less carbonated drinks. Parents should help or supervise children under 6 years of age to brush their teeth thoroughly, carefully, and regularly. Have their teeth scaled (cleaned) once a year. Have regular dental checkups. Smoking is harmful to periodontal health.

If you have symptoms such as bleeding gums, swollen gums, or food plaque on your teeth, you should see a doctor for timely diagnosis and treatment.

- Healthy bones

Calcium is a key factor in determining bone health. When the body's calcium "expenditure" is greater than its "income", it will cause bone health problems such as osteoporosis.

It is recommended to eat foods rich in calcium and vitamin D such as milk, yogurt, beans and soy products, dried shrimp, sea fish, eggs and animal liver. Eat a light diet and reduce salt intake. Drink less coffee, carbonated drinks and alcohol. Get at least 20 minutes of sunbathing every day.

Moderate exercise to maintain and improve muscle and joint function. Balance exercises (such as one-legged standing, one-legged hopping, etc.) to reduce the risk of falls and fractures.

For good and long-term health, follow the advice "3 reductions, 3 healthiness" regularly and fully.

Bao Chau

Source: https://vtcnews.vn/3-giam-3-khoe-manh-bi-quyet-song-khoe-hot-ran-ran-mang-xa-hoi-trung-quoc-ar905165.html