Reasonable nutritious diet, three meals a day is what everyone must face every day. Now that living conditions are getting better and better, what to eat every day has become a problem that every family will think about every day. Let's share a reasonable nutritious diet.

Reasonable nutritional diet collocation and 1 three meals distribution

According to the heat energy distribution of three meals a day, it is reasonable to take 25% ~ 30% for breakfast, 35% ~ 45% for lunch and 30% ~ 35% for dinner, but it can also be modified according to the life and schedule of various places.

To achieve reasonable nutrition, it is necessary to distribute the diet reasonably 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 condition, labor load, health condition, 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. These nutrients not only have a quantitative demand, but also have an appropriate proportion.

Reasonable distribution of diet

To achieve reasonable nutrition, it is necessary to distribute the diet reasonably 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 takes this recommendation as the standard for evaluating people's reasonable nutrition. China people 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, which is beneficial to people's health. In terms of grain processing, China began to implement standard rice (92 meters) and standard flour (85 noodles) in the early 1950s. Practice has proved that this is effective in preventing and treating beriberi, a vitamin B deficiency, so we should not eat more refined white rice and refined white flour.

The reasonable combination of nutrition is very important for our health, especially for some children in the growth and development stage. Only scientific and reasonable nutrition collocation can make the child's body grow better. Different people, different constitutions, have different requirements for the collocation of nutrition. We should know ourselves first, understand our physique, and then make a reasonable diet 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, and has the dietotherapy effects of diuresis, detumescence, intestine moistening and anticancer. Wax gourd, like kelp, belongs to the food of clearing away heat and relieving summer heat. These two kinds of food together can not only relieve summer heat, but also help to lose weight.

Kelp and wax gourd are best 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 help soup to lose weight more effectively.

2, tofu+kelp

Saponins in tofu can inhibit fat absorption and prevent the generation of peroxide in arteriosclerosis. However, saponin can cause iodine deficiency in human body, and kelp is rich in iodine necessary for human body (24g iodine per100g kelp). Because kelp contains more iodine, it can also induce goiter. When eaten together, the saponin in tofu can be discharged more and the iodine in the body can be 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 not only makes the meat tender, but also improves the utilization rate of protein, which is more conducive to human digestion and absorption. So pineapple is especially suitable for cooking with beef, pork, chicken and other meats. Bromelain can tender meat, so pineapple can be used as a safe fruit "tender meat powder". Whether it is stewed meat or fried meat dishes, you can squeeze or squeeze some pineapple juice to marinate before cooking. If you want to keep the taste of pineapple, you can wait until the meat is cooked before putting it in. 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 with radish. Tofu is a plant protein, which will cause indigestion if eaten too much, while radish can promote digestion. If you eat it with tofu, it will help the nutrition of tofu 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 high vitamin C content, which is beneficial to the absorption of iron in pig liver. You can prepare the dish of green pepper and liver tip for 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 human body is easy to lack, and it is also a fat-soluble nutrient element. The fat in meat can promote the absorption of carotene by human body. This dish is nutritious and can be eaten often.

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 the two foods together can complement each other and prevent anemia.

8. mutton+ginger

Mutton can replenish qi and blood, warm kidney yang, and ginger has the functions of relieving pain, expelling wind and removing dampness. Eating ginger together can not only remove fishy smell, but also help warm mutton and dispel cold.

9, chicken+chestnuts

Chicken is the product of hemopoiesis and tonic deficiency, and chestnuts focus on strengthening the spleen. Chestnut roast chicken is not only delicious, but also has stronger hematopoietic function, especially when the old hen bakes 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 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 maximum extent, and catechol, an antioxidant, is rich 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

The naturally occurring vitamin D in egg yolk can optimize the absorption of calcium in cheese. Adequate calcium can promote the health of neurotransmitters, stabilize hormone levels, relieve the symptoms of premenstrual syndrome and maintain body weight.

15, tomato+avocado

Tomatoes are rich in lycopene, a very bright antioxidant carotenoid that 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, adding a little fat when eating macaroni 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, green leafy vegetables, strawberries, tomatoes, sweet peppers and broccoli, and iron should be absorbed from green onions, beets, cabbages, spinach, lettuce and mustard.

17, blueberry+grape

Eating a variety of fruits will have greater health benefits than eating only one fruit. Studies have found that antioxidants in mixed fruits are more effective than antioxidants in single fruits. Eating more fruits every day is much more effective than buying expensive supplements.

18, soybean+salmon

Soybeans can indeed reduce sperm count, but this refers to processed soy products, choose those untreated soy products, such as edamame and tofu. It is 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. Vitamin D can treat cancer. Salmon and tuna are rich in vitamin D. Don't forget to put a plate of edamame beside them when eating fish.

19, turmeric+pepper

Curcumin in Curcuma longa used in curry has anticancer, anti-inflammatory and anti-productive effects. However, the bioavailability of turmeric alone may not be high. Adding pepper to turmeric can increase the bioavailability of curcumin by 1000 times, which is due to the thermal properties of piperine in pepper.

Reasonable nutritional diet collocation 3 collocation of staple food and non-staple food

The staple food is rice, noodles and steamed bread for three meals a day. Non-staple food refers to foods other than rice and flour that can enhance nutrition, stimulate appetite and regulate body functions, including dishes, milk, fruits and some snack foods. Staple food and non-staple food have their own nutrients, such as vitamins, minerals and cellulose. , far higher than the content in the staple food. Moreover, the cooking methods of non-staple food are varied, such as color, fragrance and shape, which can stimulate people's senses and appetite. Therefore, in order to ensure that people get all the nutrients they need, facilitate digestion and absorption, enhance physical fitness, resist aging and prolong life, it is best to eat staple food with non-staple food.

Coarse grains with flour and rice

Coarse grains refer to corn, sorghum, sweet potato, millet, buckwheat, soybean and other coarse grains. Flour and rice refer to polished rice and white flour. Generally speaking, the nutritional value and digestibility of flour and rice are better than those of coarse grains, but some nutrients of coarse grains are more than those 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, which shows that the finer the grain processing, the more nutrients are lost. Eating coarse grains together with flour and rice can complement each other and help improve the nutritional value of food. For example, if two thirds of rice is added with13 of corn as 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 some coarse grains from time to time to adjust our appetite, thus increasing our appetite and improving our absorption of food nutrition.

Mix meat dishes with vegetarian dishes.

Meat dishes, that is, livestock and poultry meat, milk, eggs, fish and other animal foods. Vegetarian food refers to vegetable, melon and other plant dishes. The nutritional components of meat dishes and vegetarian dishes are different. For example, animal proteins are mostly high-quality proteins with high nutritional value; Vegetarian dishes contain more phospholipids and calcium, and some also contain vitamin A and vitamin D that are lacking in vegetarian food. Vegetarian food can provide a lot 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 can not only help to complement each other, but also make the nutrition needed by human body more comprehensive and reasonable, and also prevent the harm of a single diet (only eating meat or vegetarian food) to health.