Adults' daily recipes should include four categories: milk, meat, vegetables and fruits, and grains. Milk contains calcium, protein, etc., can be strong bones and teeth, drink 200 milliliters a day is appropriate. Meat, poultry, aquatic products, eggs, beans and soy products, rich in protein
Quality, can promote the body's metabolism, enhance resistance, daily 4-6 two is appropriate. Vegetables, fruits are rich in minerals, vitamins and fiber; to enhance human resistance, unimpeded gastrointestinal, should eat at least 1 catty per day. Rice, noodles and other grains mainly containing starch, that is, sugar substances mainly for the human body to provide heat energy to meet the daily activities required, about 5-8 taels per day is appropriate.
The relationship between diet and health: Diet (also known as "meals") refers to the food and drink we usually eat. People get the nutrients and energy they need through diet to maintain their health.
The basic premise is that nutritional satisfaction should be accomplished primarily through diet. Food provides a system of nutrients and other synthetic substances that are beneficial to the body. In some specific cases, fortified foods and dietary supplements may help to add one or more nutrients that are not consumed in sufficient amounts through the general diet alone. However, although dietary supplements may be recommended in some cases, they are still not a substitute for a healthy diet. Improving people's health and reducing the risk of developing major chronic diseases is achieved through a well-balanced diet and physical activity.
Four food groups
Milk
such as milk, cheese, containing calcium, protein, can strengthen bones and teeth, drink 250-500 ml of milk per day is appropriate
Meat
including a variety of meat, poultry, aquatic products and eggs, containing protein, fat, to promote the body's metabolism, enhance resistance, daily consumption of about 125-200 grams per day.
Vegetables and fruits
Contains a wealth of vitamins, minerals, sugars and fiber, enhance human resistance, smooth bowel movements, at least 1 catty of fresh vegetables and fruits to eat daily. (which vegetables 400-500 grams, 100-200 grams of fruit)
Grain
such as rice, noodles, containing starch substances, mainly supplying the body's energy to meet the needs of daily activities, daily about 5-8 two appropriate (300-500 grams).
(Note: no more than 6 grams of salt per person per day, and dishes should be light.)
Three major nutrients
Sugars, fats, proteins
Crossword
Reasonable diet is the first of the "four cornerstones" of health.
According to the recommendations of the Chinese Nutrition Society and the U.S. Healthy Food Guide, combined with China's national conditions, a rational diet can be summarized as "two words, ten words", namely: "one, two, three, four, five, red, yellow, green, white and black.
One, two, three, four, five
"One" means drinking a bag of milk (yogurt) containing 250 milli
milk and eggs
grams of calcium every day, which can effectively improve the state of generally low dietary calcium intake in China.
"Two" refers to the daily intake of carbohydrates 250 to 350 grams, equivalent to 6 to 8 staple food, each person can be based on the specific circumstances of the discretionary increase or decrease.
"Three" means eating three servings of high-protein food per day.
Each portion means: 50 grams of lean meat; or 1 egg; or 100 grams of tofu; or 100 grams of chicken and duck; or 100 grams of fish and shrimp.
"Four" refers to four words:
There are coarse and fine (coarse and fine grain mix);
Not sweet and not salty (Guangdong-type dietary intake of salt per day 6-7 grams; Shanghai-type 8-9 grams; Beijing-type 14-15 grams; northeastern type 18-19 grams. The Guangdong type is the best, followed by the Shanghai type);
three, four, five meals (refers to the total amount of control, the number of meals, which is conducive to the prevention and treatment of diabetes, high blood fat);
seven or eight minutes full.
"Five" refers to 500 grams of vegetables and fruits per day, plus a moderate amount of cooking oil and seasonings.
Red, yellow, green, white and black
"Red" means drinking 50 to 100 milliliters of red wine a day to help increase high-density lipoproteins and blood stasis, preventing atherosclerosis.
"Yellow" refers to yellow vegetables, such as carrots, sweet potatoes, pumpkin, tomatoes, etc., which are rich in carotene, children and adults have the function of improving immunity.
"Green" refers to green tea and dark green vegetables.
Drinks to tea is the best, tea to green tea is good. According to the Chinese Academy of Preventive Medical Sciences, green tea has a clear role in preventing tumors and anti-infections.
"White" refers to oat flour or oatmeal.
According to research, eating 50 grams of oatmeal a day can bring down blood cholesterol levels, and has a more significant effect on diabetes.
"Black" means black fungus. Eating 5 to 15 grams of black fungus every day can significantly reduce blood viscosity and blood cholesterol, help prevent thrombosis.