1.不重视主食 May Not Focus On Healthy Eating
曾经，米饭、面条、馒头都是人们餐桌上顿顿不离的主食，可生活好了，这些食物却离我们越来越远，很多人为了减肥甚至拿水果充当主食。
主食吃得少，坏胆固醇会增高，患心脏病的风险就更大。而传统医学更强调“五谷为养”，主食摄入不足，容易导致气血亏虚、肾气不足。以水果当主食，极易造成营养不良和营养不均。
建议：应保证膳食中谷物等主食提供每天所需能量的50%~60%。
成年人一天约需2000千卡热量，其中源于主食的应不少于1000千卡，三餐分配比例最好是4:3:3或4:4:2，如早上吃两个包子、一碗粥，中午吃碗面条，晚上吃一小碗米饭加块红薯，就较合理。
Rice,noodles.buns is the staple food of human for the past general but now people live well / become richer and these food are away from us.A lot of people take fruit as their meal for even to lose the weight of body.
If we eat too little staple food,the bad cholesterol will increase and that push us at greater risk for a heart attack.In Traditional Chinese Medicine is more emphasis on " Rices and Grains as the Principal food ",eat too little staple food will easily lead to blood deficiency and kidney deficiency.That is not too good to having fruits as your staple food because easy to cause malnutrition,
Suggestion : Make sure the staple food can provide 50%-60% of the energy per day.
Normally adult needs 2000 kilo calories per day which not less than 1000 kilo calories from staple food.A latest dietetics investigation reports
that breakfast, lunch and supper suitably accounts for 4:3:3 or 4:4:2.For example eat two buns or a bowl of porridge in the morning,have some noodles as lunch and a bowl of rice with sweet potato as your dinner,it is more reasonable.
2. 漏掉早餐 Did Not Eat Breakfast
很多人因起床晚、怕麻烦、赶时间等原因，“牺牲”掉早餐。
不吃早餐的人胰岛素水平更高，久而久之易患糖尿病。常不吃早餐会增加患心脏病风险。
漏掉早餐也会降低工作效率。另外，还易引起皮肤干燥、起皱和贫血，诱发消化道疾病。长期不吃早餐，甚至会使胆固醇增高，易患上胆结石。因此，无论多忙，早餐不能省。
建议：最好在早上7~8点吃早餐。如果吃太早，会干扰胃肠的休息。另外，早饭种类要少而精。
Plenty of people did not eat breakfast just caused by lazy,get up late in the morning,pressed for time or other reasons.
Level of insulin is higher than normal for those people who didn't eat breakfast and developing diabetes.Of course if you often don't eat breakfast also will increase the risk of heart attack.
Suggestion : Better have your breakfast at 7-8 in the morning.If you eat too early will interfere with the stomach to rest.In additional,breakfast should be conciser.
3. 狼吞虎咽 Eat Too Fast
随着生活节奏加快，吃饭速度也在不知不觉中提高。调查显示，4000多人中有近九成吃顿饭只花十多分钟，一口饭就嚼两三下。
吃饭速度快会导致肥胖几率翻倍；如果咀嚼不细，粗糙的食物会增加胃的负担。
吃饭太快，不仅对食道带来损害，还可能造成消化代谢功能紊乱，引起便秘、发胖。高血糖患者吃饭太快则有加重病情的危险。
建议：每顿饭至少吃15分钟。多吃蔬菜、水果和粗粮，能增加咀嚼时间。每口饭的咀嚼速度也要放慢，一口嚼20次以上为宜。
With the quick pace of life,our eating speed also unwittingly increase.According to recent studied,there is ninety percent of 4000 people eating meals within 10 minutes more and only chew the food for 2-3 times only.
Eating too fast can lead to the risk of obesity doubled.If you don't chew carefully,coarse food will increase the stomach burden.
Eating too fast not only cause damage to the esophagus and it may cause digestion and metabolism disorders and easy cause constipation,get fat.Patients with high blood sugar may get sicker if eating too fast.
Suggestion : Every meal eating at least 15 minutes.Eat more vegetables,fruits and whole grains can make our chewing time more longer.Each food that we eat should be slow down the speed and chew more than 20 times is better.
4. 顿顿无酒不欢 No Wine Untasted
俗话说“无酒不成席”，无论亲朋欢聚，还是工作应酬，都少不了酒来助兴。据统计，有多种疾病都和饮酒有关，酒精引起的疾病发病率和死亡率均高于烟草。
长期喝酒，全身器官都跟着遭殃：从肝脏、肠胃、胰腺，到大脑、心脏、骨骼、耳朵和眼睛，无一幸免，都会受到不同程度的损伤。
建议：“酒，越少越好”。正常情况下，男性每日摄入纯酒精量不应超过20克，女性应更少一些，用“饮酒量×酒精浓度×0.8”这个公式就能算出酒精摄入量。
如实在不能避免饮酒，也最好不要空腹喝酒，喝前可吃些含淀粉和高蛋白的食物，如面包等。
As the saying goes,"No wine no seats",regardless of relatives or friends gathering or after working,people will drink beer for more fun.According to statistic,many diseases are related to alcohol.The incidence of any disease related to alcohol is higher than tobacco.
For the long-term drinkers,the body organs suffer along from the liver,stomach,pancreas to the brain,heart,bones,ears even eyes will spared and difference degree of damage.
Suggestion : 'Alcohol' just drink as little as you can.At normal conditions,male will take less than 20 gram of alcohol in one day and female should not more that it (With drinking alcohol concentration 0.8 this formula can calculate the alcohol intake).
In case u have to drink,please do not drink of fasting.Before drinking you can eat some high-protein foods example bread.
5. 晚上吃大餐 Eat Too Much At Night
忙碌了一天，现代人往往把晚餐作为正餐来好好犒劳自己。殊不知，这样百害而无一利。
晚餐吃得过多，多余热量合成脂肪储存在体内，会使人发胖，有时再加上饮酒过多，很容易诱发急性胰腺炎，人可能在睡眠中休克。而且，鼓胀的胃肠会对周围器官造成压迫，使大脑相应部位的细胞活跃，睡觉时会诱发各种噩梦。
此外，长期晚餐吃得过饱，且餐后不运动直接休息，可能诱发肠癌，更是患糖尿病、高血压等疾病的
重要诱因。
建议：晚餐要尽量早吃，减少肉食，并控制进食量，晚餐摄入热量不应超过全天摄入的30%。晚饭半小时后可散步消食。
After a busy day,many of us will treat a good meals for ourselves.However,this can set a negative tone in our body.
Eat too much during the dinner,the excess calories synthetic fat will stored in the body and make us fat.Sometimes when you drink too much alcohol it will cause acute pancreatitis or maybe shock during sleep.Moreover,gastrointestinal tympanites will cause oppression to the surrounding organs,make the brain cells become active and cause of nightmares and bad dreams.
Beyond that,eating too full during the dinner may cause to cancer,or diabetes,high blood pressure and many diseases.
Suggestion : Dinner do not eat too late,reduce the meats and control the food intake. Dinner calorie intake should not exceed 30% of the day's intake and take a walk after eating.
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