Reasonable nutritional diet, three meals a day is what everyone must face every day. Now the living conditions are getting better and better, and what to eat every day has become a problem that every family will think about every day. Let's share a reasonable nutritional diet.
Reasonable nutritional diet collocation 1 three meals distribution
According to the distribution of heat energy of three meals a day, it is more reasonable to take breakfast as 25% ~ 30%, lunch as 35% ~ 45% and dinner as 30% ~ 35%, and of course, it can be modified appropriately according to the life and schedule of various places.
In order to achieve reasonable nutrition, it is necessary to rationally allocate meals to meet the requirements of various nutrients. Every country puts forward the recommended dietary allowance (RDA) for people of different ages and sexes according to their own situation, living habits, food production and supply.
Age nutrition ratio
Food, recommended dietary allowance and proportion suitable for various situations (age, sex, physiological conditions, labor load, health status, etc.). Only reasonable nutrition can maintain the normal physiological function of human body, promote health and growth, improve the body's labor ability, resistance and immunity, and be conducive to the prevention and treatment of certain diseases. Otherwise, there will be obstacles in these areas and even malnutrition or overnutrition diseases (obesity and atherosclerosis, etc.). According to the research of modern nutrition, various nutrients needed by human body can be divided into six categories, namely, protein, fat, carbohydrates, inorganic salts (including trace elements), vitamins and dietary fiber. There is not only a quantitative demand for these nutrients, but also a proper ratio between them.
Reasonable allocation of diet
In order to achieve reasonable nutrition, it is necessary to rationally allocate meals to meet the requirements of various nutrients. Every country puts forward the recommended dietary allowance (RDA) for people of different ages and sexes according to their own situation, living habits and food production and supply, and this suggestion is used as the standard for evaluating people's reasonable nutrition. People in China mainly eat cereals and have a tradition of making full use of soybeans and their products. Studies have proved that protein mixed with cereals and beans can complement each other and is beneficial to people's health. In terms of grain processing, China has implemented standard rice (92 meters) and standard flour (85 noodles) since the early 1950s. Practice has proved that this is effective in preventing and treating beriberi, a vitamin B deficiency disease, so we should not eat more refined white rice and refined white flour.
Reasonable collocation of nutrition is very important for our health, especially for some children who are in the growth stage. Only scientific and reasonable collocation of nutrition can make children's bodies grow better. Different people and different constitutions have different requirements for the collocation of nutrition. We should first understand ourselves and our constitutions, and then make a reasonable diet collocation for ourselves.
Reasonable nutrition diet collocation 2 food mixed nutrition collocation daquan
1, kelp+wax gourd
Kelp contains calcium, phosphorus, iron, vitamin B and other nutrients, which has dietotherapy effect on diuresis, detumescence, moistening intestine and anti-cancer. Wax gourd, like kelp, belongs to the food for clearing heat and relieving summer heat. Together, these two foods can not only relieve summer heat, but also help to lose weight.
Kelp and wax gourd are most suitable for soup. If you like to eat broad beans, you can also add a little to the soup. Broad beans are rich in crude fiber and other effective nutrients, which can make the soup more effective in helping to lose weight.
2, tofu+kelp
Saponin in tofu can inhibit fat absorption and prevent the generation of peroxide in arteriosclerosis. However, saponin will cause iodine deficiency in the body, and kelp is rich in iodine necessary for human body (24 grams of iodine per 100 grams of kelp). Because kelp contains more iodine, it can also induce goiter of thyroid gland, and both of them can be eaten together, so that saponin in tofu can be excreted more, which can make iodine in the body in a balanced state.
3, pineapple+meat
There is a special substance in pineapple-bromelain, which can hydrolyze the macromolecular protein of animal meat into small molecular peptides or amino acids, which can not only make the meat tender, but also improve the utilization rate of protein, which is more conducive to human digestion and absorption. Therefore, pineapple is especially suitable for cooking with beef, pork, chicken and other meats. Bromelain can play the role of meat tenderizer, so pineapple can be used as a safe fruit "tender meat powder". No matter whether you are stewing or frying meat dishes, you can squeeze or squeeze some pineapple juice for pickling before cooking. If you want to keep the taste of pineapple, you can put it in when the meat is ripe. In addition, if you feel that eating meat is too greasy, you can eat some pineapple, which can stimulate your appetite and relieve greasy.
4, fish+tofu
Fish and tofu are the best partners. Vitamin D contained in fish can increase the absorption rate of calcium in tofu by more than 20 times. It is the best choice to give children fish stew tofu to supplement calcium. Tofu can also be eaten together with radish. Tofu is a plant protein, and eating more will cause indigestion, while radish can promote digestion. If eaten together with tofu, it will help tofu nutrition to be absorbed by the human body. Moreover, these two kinds of food are cheap and nutritious, which are very suitable for family dining tables.
5, pork liver+big green pepper
Pig liver and green pepper are also a good match. Green pepper has a high content of vitamin C, which is beneficial to the absorption of iron in pig liver. You can prepare the dish of green pepper and liver tip at lunch, which not only supplements iron, but also prepares for the loss of vitamin C in the afternoon.
6, carrots+meat
Carrots must be stewed with meat. Carotene in carrots is a nutrient element that the human body is easy to lack, and it is also a fat-soluble nutrient element. The fat in meat can promote the body's absorption of carotene. This dish is nutritious and can be eaten frequently.
7. Pig liver+spinach
Pig liver is rich in folic acid, vitamin B 12, iron and other hematopoietic raw materials. Spinach also contains more folic acid and iron. Eating two kinds of food together can complement each other and prevent anemia.
8. Mutton+Ginger
Mutton can replenish qi and blood and warm kidney yang, and ginger has the functions of relieving pain and expelling wind and dampness. When eaten together, ginger can not only get rid of fishy smell, but also help mutton warm the yang and dispel the cold.
9, chicken+chestnuts
Chicken is the product of hemopoiesis and deficiency treatment, and chestnuts focus on strengthening the spleen. Chestnut roast chicken not only tastes delicious, but also has stronger hematopoietic function, especially the old hen roasted chestnuts.
10, red wine+almond
This combination is good for heart health. Resveratrol, an antioxidant contained in red wine, and vitamin E contained in almonds can make blood vessels thinner and improve their health.
1 1, green tea+lemon
They can fight cancer and lose weight. Lemon rich in vitamin C helps the human body to absorb catechol to the greatest extent, and catechol, an antioxidant, is abundant in green tea.
12, turmeric+black pepper
This super seasoning combination can eliminate inflammation, prevent cognitive impairment, lower cholesterol and improve liver function. This is because black pepper helps the human body absorb more curcumin, which is the active substance of turmeric.
13, pork+pickles
The combination of fermented vegetables and protein helps to keep the digestive tract healthy. Fermented vegetables (such as pickles) can increase the number of probiotics that contribute to digestive function and enhance immune function.
14, eggs+cheese
Vitamin D, which exists naturally in egg yolk, can optimize the absorption of calcium in cheese. Adequate calcium can promote the health of neurotransmitters, stabilize hormone levels, alleviate the symptoms of premenstrual syndrome, and maintain weight.
15, tomato+avocado
Tomatoes are rich in lycopene, a very bright antioxidant carotenoid, which can prevent cancer and cardiovascular diseases. The fat in avocados can make the absorption of carotenoids more effective. Mediterranean food also has such a collocation, for example, if you add a little fat when eating macaroni, it will be better absorbed. Full-fat salad dressing can be added to salad, because it is found that this combination is helpful for the absorption of another carotenoid (lutein).
16, lemon+cabbage
Vitamin c helps the absorption of iron. Experts suggest that vitamin C should be absorbed from citrus fruits, leafy green vegetables, strawberries, tomatoes, bell peppers and broccoli, and iron should be absorbed from green onions, beets, cabbages, spinach, lettuce and mustard.
17, blueberry+grape
The health benefits of eating a variety of fruits will be greater than those of eating a single fruit. Studies have found that the antioxidants in mixed fruits are more effective than those in a single fruit. Eating more fruits every day is much more effective than buying expensive supplements.
18, soybean+salmon
Soybeans can indeed reduce the number of sperm, but this refers to processed soy products, choose those untreated soy products, such as edamame and tofu. Studies have found that isoflavone genistein in soybean can inhibit the growth of enzymes in colon and prostate and increase the bioavailability of vitamin D in these tissues, and vitamin D can treat cancer. Salmon and tuna are rich in vitamin D, so don't forget to put a plate of edamame beside them when eating fish.
19, turmeric+pepper
Curcumin in turmeric used in curry has anti-cancer, anti-inflammatory and anti-production effects. However, the bioavailability of turmeric alone may not be high. Adding pepper to turmeric can increase the bioavailability of curcumin by 1000 times, because of the thermal properties of piperine in pepper.
Reasonable nutrition diet collocation 3 staple food and non-staple food collocation
Staple food, that is, rice, noodles and steamed bread for three meals a day. Non-staple food refers to foods other than rice and flour, which have the functions of enhancing nutrition, stimulating appetite and regulating body functions, including dishes, milk, fruits and some snack foods. Staple food and non-staple food have their own nutrients, such as vitamins, minerals, cellulose, etc., which are far higher than those in staple food. Moreover, the cooking methods of non-staple food are varied, and the colors, flavors and shapes are varied, which can stimulate people's senses and stimulate their appetite. Therefore, in order to ensure that people get all the nutrients they need, facilitate their digestion and absorption, enhance their physique, resist aging and prolong life, it is best to eat staple food with non-staple food.
Coarse grains are matched with flour and rice
Coarse grains refer to corn, sorghum, sweet potato, millet, buckwheat, soybean and other coarse grains. Flour and rice means polished rice and white flour. Generally speaking, the nutritional value and digestibility of flour and rice are better than that of coarse grains, but some nutrients of coarse grains are more than that of flour and rice. For example, the calcium content in millet and corn flour is twice that of polished rice, and the iron content is 3 ~ 4 times, indicating that the finer the grain processing, the more nutrients are lost. When coarse grains and flour and rice are eaten together, they can complement each other in nutrition and help to improve the nutritional value of food. For example, if two-thirds of rice is added to13 of corn to make food, the protein utilization rate of rice can be increased from 58% to 70%. Therefore, in order to meet the nutritional needs of people, especially the elderly, we should eat coarse grains from time to time to adjust our appetite, so as to increase our appetite and improve the absorption of food nutrients.
Mix meat dishes with vegetarian dishes.
Meat dishes, that is, livestock and poultry meat, milk, eggs, fish and other animal foods. Vegetarian dishes refer to plant dishes such as vegetables, melons and fruits. The nutritional components of meat dishes and vegetarian dishes are different. For example, the animal protein is mostly high-quality protein with high nutritional value; Vegetarian dishes contain more phospholipids and calcium, and some also contain vitamin A and vitamin D which are lacking in vegetarian food. Vegetarian dishes can provide a large number of B vitamins and vitamin C for human body. Vegetable oil also contains more vitamins e, k and unsaturated fatty acids; The rich cellulose in vegetarian dishes can also keep the stool unobstructed. Therefore, the combination of meat and vegetarian food not only contributes to the complementary nutrition, but also makes the nutrition needed by human body more comprehensive and reasonable, and can prevent the harm to health caused by a single diet (only eating meat or vegetarian food).