Some experts say: the future of health, rely on drugs is not the most ideal way out, and diet will play an absolute role in health. This is a very reasonable statement, as the saying goes, "Illness enters by the mouth", which also means that if people do not pay attention to the science of eating, eating the wrong will also lead to disease. Nowadays, people's living standards have improved significantly, how to eat healthy is in front of a major event.
The saying goes, "Food is the God of the people, and health is the biggest capital of the body. These are undoubtedly touching our nerves. With the improvement of living standards, we have long gotten rid of the title of the sick man of East Asia. But obesity and other series of modern diseases have also begun to haunt the country, food nutrition and health of this course should be promoted to become widely accepted as a discipline. As contemporary college students, it is incumbent upon us to learn and publicize a healthy diet. The premise of these is that we need to understand what is nutrition, and what state belongs to health. We should not only do a balanced nutrition in the process of eating, usually also pay attention to develop good eating habits.
Keywords: nutrition, health, balance, food, habit
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Every time I go to the cafeteria to eat, the interval between the various types of dishes, I used to follow the feeling of going, and sometimes picky eaters, to summarize, and found that over the past few months, I ate but monotonous a few kinds of dishes. More than half of the dishes basically never eaten. After taking a nutrition class, I started balancing my food. Trying to equalize all aspects of nutrition. I also started to eat an egg every day, eat more veggies and fruits, and try to diversify as much as possible.
●To understand the relationship between food nutrition and health, we must first understand what health is
Health is not everything, but losing it means losing everything. Good health is the only way to create all material and spiritual wealth. And any wealth is difficult to exchange for health, health and money is not an equivalent exchange, good health, from science and knowledge, not from wealth, status and power. According to the definition of WHO (World Health Organization of the United Nations) in 1989, it is sound in four aspects: physical health, mental health, moral health and good social adaptability. 10 standards for the initial measurement of physical health formulated by WHO: energetic, life and work without fatigue; optimistic and positive, not picky in taking responsibility; good at leisure, good sleep; adapt to a variety of environments, adaptable, and able to resist the common colds and infectious diseases; moderate weight, good health and good health, and good health. Infectious diseases; moderate weight, proportional body shape; good eyesight, sensitive reaction, no inflammation of the eyelids; clean teeth, normal gums do not bleed; shiny hair, no dandruff; skin, muscle elasticity, easy and strong gait.
● Secondly, we should understand what nutrition is
Nutrition as a noun, terminology has been used by many people, but the exact definition of it may not be accurately understood. "Ying" in Chinese characters is the meaning of seeking, "nourish" is to nourish or nourish the body, the combination of the two words together should be "seeking to nourish" meaning. To be more precise, it should mean "seeking to nourish one's health with food or the beneficial components in food". The exact and more complete definition of the word "nutrition" should be: "the process by which the organism takes in food, digests, absorbs and metabolizes it in the body, and uses the substances in the food that are beneficial to the body as a means of constructing the organism's tissues and organs, and of meeting the needs of physiological functions and physical activities. " The study of nutrition in the human body, as well as in other organisms, is known as nutrition.
Human beings in the process of life activities need to constantly from the external environment to take food, from which to obtain the necessary nutrients for life activities, these nutrients in nutrition is called "nutrients". Nutrients needed by the human body are carbohydrates, lipids, proteins, minerals, vitamins, **** 5 categories, of which nutrients can not be synthesized in the body, but must be obtained from food, known as "essential nutrients". Vitamin A, Vitamin D, Vitamin E, Vitamin K, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C, Niacin, Pantothenic Acid, Folic Acid, Vitamin B12, Choline, and Biotin; together with water and so on, *** counts more than 40 kinds. Among them, carbohydrates, lipids and proteins because of the need for more, in the diet accounted for a large proportion, known as "macronutrients"; minerals and vitamins because of the relatively small need, in the diet accounted for a smaller proportion, known as "micronutrients"; There are 7 kinds of minerals in the human body, called "macronutrients", and 8 kinds of minerals in the human body, called "micronutrients". These nutrients have three functions in the body: one is the supply of life, labor and organization of the energy required for cell function; two is to provide the human body's "building materials", used to constitute and repair body tissues; three is to provide regulatory substances to regulate the physiological functions of the body. Nutrients have these three aspects of the role of visible nutrients is the essence of health, is the material basis of health.
The human body in the process of life activities, all need energy, such as material metabolism, synthesis and decomposition reaction, heartbeat, muscle contraction, gland secretion, etc.. And these energies come from food. It is known that organisms derive their energy from the radiant energy of the sun. Among them, plants absorb and utilize the sun's radiant energy with the help of the function of chlorophyll, and synthesize carbohydrates from carbon dioxide and water through photosynthesis; plants can also absorb and utilize the sun's radiant energy to synthesize lipids and proteins. When animals eat plants, they actually absorb and utilize solar radiation energy indirectly from plants, while human beings obtain the required energy through the intake of animal and plant foods. Nutrients contained in animal and plant foods can be categorized into five major groups: carbohydrates, lipids, proteins, minerals and vitamins, and six if water is added. Among them, carbohydrates, lipids and proteins can be metabolized by the body to release energy. All three are collectively known as "energy producing nutrients" or energy substances.
Just as we eat the staple food from coarse to fine, the developed world is a big step back on the road. In Russia, Eastern Europe, housewives are keen on black bread; in Germany, the whole wheat bread market is very smooth; in New Zealand, "eat some staple food, with peas, broad beans, etc." has become the government's call; the United States of America is listed as coarse grains and vegetables as a "food guide pyramid" of the pedestal, which is the same as our country's "light meals to keep the peace," the saying of the same thing. Our country and the developed countries in the dietary habits and concepts of the formation of a strong contrast reminds us that we need to seriously think about and prudent treatment of the increasingly hot dietary "Westernization" misconceptions, and can no longer blindly along the wrong path. Therefore, we have to call out: pay attention to balanced nutrition, pay attention to dietary balance!
Adhere to the principle of balanced nutrition, to achieve scientific meal preparation, that is, according to the shape of the food, structure, chemical composition, nutritional value, physical and chemical properties of the reasonable selection of materials, reasonable matching. The first is the quality of the meal, the color, aroma, taste and shape of the meal; second is the type and quantity of nutrients in the meal, so that the nutrients between each dish and each dish of each meal match each other to meet the physiological needs of the consumer and achieve the purpose of reasonable nutrition. This method of meal preparation can be called scientific meal preparation. The principle of scientific meal preparation has three points:
(1) three meals a day of caloric energy should be matched with the intensity of work: to avoid the disadvantages of too little breakfast, too much dinner. Thermal energy distribution to breakfast accounted for 25% -30% of the total caloric energy of the day, lunch accounted for 40%, dinner accounted for 30% -35% is more appropriate. There is a poem in the Land Immortal Scripture: "Breakfast is light and early, lunch is thick and full, dinner must be less, if you can always do so, no disease until old age." But in real life there is such a strange circle, often "sloppy breakfast, Chinese food make do, dinner, the whole family". The scientific way of eating should be "breakfast to eat well, lunch to eat full, dinner to eat less". There are many people do not arrange the proportion of three meals a day, but the use of 2:4:4, or even 1:4:5 distribution ratio, resulting in dinner too much to eat too much, harmful to health.
(2) The interval between the three meals should be appropriate, the amount of three meals should also be appropriate, but also pay attention to dietary hygiene. Three meals at the right time, the appropriate proportion of this article is better to understand, that is, breakfast to eat seriously, do not eat too much dinner, each meal interval of 4 to 6 hours, do not overeat, hungry a full meal.
(3) pay attention to the balance of the dietary structure: the main focus is to pay attention to the acid-base balance of staple foods, mainly to achieve a balance of mixed grains and refined grains; dry, sparse balance; side dishes to achieve a balance of raw, cooked with a balance of meat and vegetables with a balance. Due to the varieties of cooking ingredients and edible parts of different kinds of nutrients contained in different types and quantities, only through the scientific collocation, in order to make each kind of dish containing nutrients more comprehensive and reasonable. Meat dishes, both four-legged pigs, cows, sheep (choose one of its), and two-legged chickens, ducks, geese, but also a leg of fish; vegetarian dishes to take care of the roots, stems, leaves, flowers and fruits of vegetables should be, but also with legumes, mushrooms and algae. In short, the food should not be monotonous, and it is enough to achieve a balance in a day or in a week.
In terms of dietary acid-base balance, it is important to have a balance of staple foods and side dishes. Throughout the literature of Chinese medicine in China, since ancient times, when commenting on the state of human health, it is common to use the three words "essence, gas and spirit" to describe the health of the body. One half of the character "精" is rice and the other half is qing - green food and vegetables; the traditional character "气" has rice in it; and the right side of the character "神" is planting crops in a field. The Chinese characters are symbols of wisdom, so the three characters "essence, qi and god" tell us that we can't live without rice, i.e., we can't live without plant food. The ancestors of the Chinese nation have always had "everything in the world for the precious rice," the words, visible from the practice of life of our ancestors has been a deep understanding of the grains and cereals is the staple food can not be separated.
A proper proportion of staple foods is to ensure nutritional balance of the premise that most of the calories from carbohydrates, which also means that cereals, all types of staple foods - rice, steamed bread, cereal is the main source of energy and protein in the diet. Plant foods also provide some of the minerals, trace elements, vitamins and dietary fiber. In addition, in order to meet the need for dietary fiber, should be appropriate to choose coarse grains. Such as buckwheat is not only rich in dietary fiber, but also contains the bitter substance rutin, to enhance vascular function, treatment of hypertension, coronary heart disease and diabetes mellitus is quite effective. Currently some people in order to lose weight, do not eat staple food, which is very wrong.
Everyone will have this experience, once you eat too much chicken, duck, fish, meat, will feel tired, this is "mild acidosis" performance. Rich in minerals and trace elements, dietary fiber melons, fruits and vegetables is alkaline food; and protein-rich chicken, duck, fish, meat is acidic food. Catering should master the acid-base balance, the two can not be biased, only balanced, can benefit from the right complement. Such as day-long full of cream and flavor, acid-base imbalance, will seriously affect health. No wonder the ancient poem: "thick flavor hurt no one knows, can Gan thin is my teacher, three thousand lines of work from the beginning, light food more complementary letter there."
The acid-base balance of the diet has long been a cause for concern, all fish, meat, seafood, shellfish, eggs, etc. are acidic food, more food will make the blood from the weak alkaline to acidic, people are tired and fatigue, heavy memory loss, thinking ability to decline. Nutritionists remind everyone to pay attention to eat some low-fat, high-protein, rich in dietary fiber and vitamins, so as to ensure a balance of nutrient intake. Therefore the meat and vegetable combination of dishes can not be ignored.
Of course, when we eat, we should also pay attention to have good dining habits
Food should be warm, less cold food
Dietary hot and cold balance dieter, hot without burning, cold without Cangcang", pointed out the dietary hot and cold balance. "Food should be warm", cold food eating too much will damage the spleen, stomach and lung gas, micro for cough, even for leakage. Weak stomach cold people, should eat less cold food, especially in the summer should be more cautious. Folk also emphasizes "do not rush when hungry, empty stomach avoid cold". Conversely, the diet should not be too hot, or easy to burn the stomach and throat. It is reported that in the high incidence of esophageal cancer in North China, residents have the habit of drinking hot water and hot porridge. Therefore, ancient physician Sun Simiao pointed out in "Thousand Gold Wings": "Hot food hurts bones, cold food hurts lungs, hot without burning lips, cold without ice teeth." Therefore, meals should pay attention to the balance of hot and cold.
● before eating avoid moving, after eating avoid static, before and after meals, static and dynamic balance
Before and after meals, static and dynamic balance is also very important, because people eat every day in the diet of a variety of foods and nutrients and the body's caloric consumption must be maintained in balance. The Analects of Confucius? The township party" said: "food does not speak, sleep does not speak." This means that the ancients advocated that before and during food should be quiet and dedicated, not distracted, talkative, in order to facilitate the grain and digestion. The ancients said: "food is lying down, do not eliminate the accumulation, is born a hundred diseases." Medical therapeutic books said "after eating, they lie down people suffer from lung gas, head wind, in the plague of disease, cover Yingwei not pass, gas and blood stagnation, so", so after meals to appropriate activities. As the saying goes, "a hundred steps after meals, can live ninety-nine," indicating that after eating a slow walk is conducive to health.
The stomach is good and pleasant, before and after eating the emotional level
Before eating and eating to maintain a calm and happy mood is conducive to the normal function of digestion, and the opposite will jeopardize the spleen and stomach. The first thing you need to do is to keep your emotions calm and happy before and during the meal. Lifting pain theory" said: "anger is qi up, joy is qi slow, sadness is qi disappear, fear is qi down, shock is qi disorder, thinking is qi knot." It is hard to envision that people can still ensure that their digestive functions are carried out properly when their qi and blood are disorganized. The ancients said, "You must not become angry after eating, and you must not eat after becoming angry." All perverse emotions during eating should be eliminated by all means.
●Music is very beneficial for digestion.
"Shou Shi Bao Yuan" says: "The spleen is good at sound, and when it hears sound, it moves and grinds food." Therefore, China's Taoists not only put forward the "spleen hear music is grinding", but also developed a set of "musical notes" and "Brahmi" and so on, playing a soft and pleasant music to match the eating.
In summary, let us take the scientific nutrition as a guide to achieve balanced nutrition, pay attention to dietary balance, eat healthy, eat beautiful, eat a wonderful person, enjoy a high quality of life!