1, understanding nutrition and disease from the cellular level.
The essence of disease: the speed of cell damage exceeds the speed of repair. Generally speaking, when the number of cell deaths reaches 20% of the total, people will die. What are the factors that affect cell repair? The answer is unhealthy psychology or unreasonable lifestyles such as diet, exercise and sleep.
The only raw material for repairing cell damage: nutrients in food. These nutrients, accurately described from the perspective of clinical medicine, are called seven nutrients, including carbohydrates, protein, lipids, vitamins, minerals, dietary fiber and water.
The food we eat every day not only makes us feel full and enjoy, but also has a deeper meaning of repairing the body. People can live because cells are constantly repairing themselves. As long as the repair speed is faster than the damage speed, as long as the repair materials you provide meet the requirements of gene coding, you must be healthy.
To sum up, there are four main destinations for food to enter the human body: providing energy for cells, becoming a cell structure, regulating cell metabolism, and nourishing intestinal flora. Providing energy for cells mainly depends on carbohydrates, that is, food, fruits and so on. The cell structure mainly depends on protein and lipids, and mainly exists in meat, eggs, milk and fish. Regulating cell metabolism, protein and cholesterol, as well as vitamins and minerals. Culture intestinal flora and dietary fiber in food.
2. Some typical diseases
Compared with other diets, a Mediterranean diet rich in fish, nuts, vegetables and fruits can reduce the risk of diabetes by 265,438+0%. For people at high risk of heart disease, the Mediterranean diet can reduce the risk of diabetes by 27%.
To achieve normal stability, there must be a corresponding material basis. In the final analysis, thyroid nodules are the result of long-term lack of nutrients such as protein and iodine, which may be both or one of them.
Diet password for leg cramps, dysmenorrhea and hypertension: calcium. When a person has calf muscle spasm, he must immediately realize that it may be due to calcium deficiency. At this time, it is very likely that the smooth muscle of the whole body is also in a state of calcium deficiency, and it will also spasm. It is possible to have respiratory spasm (asthma), vasospasm (hypertension), uterine spasm (dysmenorrhea) and bladder spasm (frequent urination) at the same time.
Staying up late will consume more nutrients, such as vitamin A, vitamin B, phospholipids and protein. Sleep is to relax the body and give it a time to repair with nutrition. People can live longer if they live according to the cell needs determined by genes; If you are willful, you can eat whatever you want and sleep whatever you want. Life style is not equal to genetic code, and diseases will come to you.
3. Nutrition therapy
Nutritional therapy often considers a person's diet and the origin of the disease. After all, medicine and food are homologous. About how to supplement nutrition, it is definitely not as simple as making a recipe. We should consider every symptom more. Doctors should know the living habits and trajectories of patients in detail, find out the causes of illness, and then adopt targeted, individualized and safe guidance programs, so that the programs will be scientific and effective.
There are always more methods than problems, and the key lies in thinking. Start the innate repair mechanism of the human body. The self-healing ability of the human body is actually very strong. As long as you give the right food and stick to it for a long time, you will definitely have unexpected effects and surprise you.
In the face of diseases and sub-health, the significance of diet conditioning is that when the direction of lifestyle deviates, we can find the key problems and adjust them in time, so as to improve the discomfort little by little and adjust them to the right track. The key to cell repair and the password of human self-healing are hidden in our meals.
Our genetic structure and digestive system remained basically unchanged from the Paleolithic to tens of thousands of years ago, but our diet structure has undergone earth-shaking changes, especially in the recent 100 year. It is precisely because of the contradiction between the old genes and the new diet that the chronic diseases spread today.
How to prevent and treat chronic diseases: pay attention to structural nutrients and nutrient density. For modern people who don't exercise much, the best food choices are: low energy density and high nutrient density. If you are a manual worker, you need high energy density and high nutrient density.
There are many similarities in the causes of different patients, and the most concentrated problem is poor eating habits. If doctors study nutrition, it will be even worse; Ordinary people who learn nutrition will benefit for life.
Energy balance, reasonable proportion is more important, and normal quantity does not mean good quality.
1, protein, carbohydrate
Protein Balance: Choosing the right protein will get twice the result with half the effort. The value of animal protein is better than that of plant protein, and animal protein should account for half of the total protein. The bioavailability of plant protein is relatively low, and the unusable part can only be transformed by the liver and excreted by the kidney, which increases the burden on the liver and kidney.
200ml milk or yogurt contains 6-7g protein, 1 egg contains 6-7g protein, 100g lean meat or fish contains protein 17-20g. You can eat two eggs +400 ml of milk+100 ~ 150 g of meat (including all kinds of lean meat, fish, shrimp, etc. ) every day.
Carbohydrate balance: body consumption is an important reference. The manifestations of carbohydrate imbalance: abnormal blood sugar and abdominal obesity. Some people are normal or a little low in weight, but they always have a small belly when touching their abdomen, which indicates that carbohydrates account for a relatively high proportion in their diet. Usually, you can eat less and eat more complex carbohydrates (natural foods are more complicated, such as potatoes, oats, lotus roots, etc.). ), and eat less sucrose and refined rice flour.
2. Lipids
Lipid balance: the daily intake should not be less than 30% of the total energy, and saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids each account for 10%. Saturated fatty acids are mostly solidified at room temperature, such as big fat meat and bacon. Coconut oil and palm oil in vegetable oil are also saturated fatty acids. There are two kinds of oils and fats with monounsaturated fatty acids content above 70%: olive oil and tea seed oil. The remaining oils flowing at room temperature are basically oils containing more polyunsaturated fatty acids, such as soybean oil, wheat germ oil, corn oil, sesame oil and peanut oil. The method of lipid balance: half comes from animals and the other half comes from plants.
Vegetable oil can be mixed with 50% vegetable oil rich in monounsaturated fatty acids and 50% vegetable oil rich in polyunsaturated fatty acids. For example, take an oil pan, pour in half of tea seed oil and half of corn oil, and mix.
Among fats, trans fatty acids are the most important to control intake, and fat can be eaten in moderation; Fish oil is a polyunsaturated fatty acid and an essential fatty acid. It is best to take it regularly and eat more deep-sea fish. If conditions permit, you can also choose high-quality fish oil.
Oil is also important to the human body. Vitamin A is a fat-soluble vitamin, which is very important for protecting epithelial cells and immune system. However, fat-soluble vitamins can only be absorbed and utilized by human body in oily environment. ω-6 series linoleic acid and ω-3 series linolenic acid are two essential fatty acids for human body. These fatty acids can only be absorbed from the outside and often play an important role in the body.
Lipid intake: meat, eggs, milk, fish, vegetable oil, nuts. As a global dietary benchmark, the Mediterranean diet mainly comes from fish, nuts and olive oil. Animal fat exists not only in fat and lean meat, but also in fish and milk. Eggs and internal organs contain a lot of phospholipids and cholesterol, which are absolutely indispensable to participate in the framework of the human body. Generally speaking, eating an egg every day, a bag of milk,100 ~150g of lean meat, and eating fish 2 ~ 3 times a week is basically enough for animal fat intake.
3, vitamins
Vitamin balance: it is extremely easy to lack and difficult to take. Excessive damage and loss in food processing, such as too long cooking time, too many washing times, or too high frying temperature, will destroy vitamins in food.
The human body needs two kinds of vitamins. A kind of fat-soluble vitamins, including vitamins A, D, E and K, must be dissolved in oil to be absorbed. The other is called water-soluble vitamins, including vitamin B and vitamin C. Water-soluble vitamins are soluble in water and easy to lose.
It is also a good choice to take some vitamin supplements regularly. But I want to emphasize here that it is best to choose natural vitamins extracted from food as vitamin supplements instead of taking chemically synthesized vitamins for a long time. Animal liver is simply the big warehouse of vitamins, so nutritionists especially like animal liver. Some people have oral ulcers and obviously lack vitamin B2.
What is the best way to get vitamin D? It's sunbathing. Both endogenous vitamin D synthesized by sunlight and vitamin D obtained by nutritional supplement can prevent the occurrence of cancer in the body.
4, minerals, dietary fiber
Mineral balance: four or two kilograms, mineral intake should follow the principle of moderation and nature.
Drinking milk is the best way to supplement calcium, and foods such as sesame, shrimp skin and kelp also contain more calcium. There must be a certain amount of vitamin D in human body, so that the absorbed calcium can be deposited on bones. The recommended dose in the United States is 1200mg/ day. Japan has encouraged drinking milk since World War II, so the height of Japanese young people is much higher than that of the older generation.
Dietary fiber balance: Dietary fiber intake balance depends on the emphasis on fruits and vegetables.
1, Mediterranean model, Japanese model and China model.
From 65438 to 0990, the World Health Organization (WHO) advocated the "Mediterranean diet". The most important feature of Mediterranean diet is its simplicity, lightness and rich nutrition. Its food composition is as follows:
1, food. Mainly whole grains, including all kinds of whole wheat, corn, potatoes, beans, potatoes and roots.
2. vegetables. Eat fresh vegetables and seldom process them.
3. fruit. All kinds of fresh fruits.
4, protein class. The local fish resources are abundant, and they eat some livestock and poultry meat every week, mainly lean meat, and often barbecue. There will be eggs, milk and its products every day: eat proper amount of yogurt or cheese every day.
5. Oil. Generally speaking, there is a lot of oil in the Mediterranean diet, including olive oil, oil in nuts and oil in fish.
In the Mediterranean region, the main food choices are potatoes and corn, and sometimes pumpkins, sweet potatoes and whole wheat bread. They don't drink porridge, rice and, of course, steamed bread.
The Japanese model not only has the traditional characteristics of oriental diet, but also draws on the advantages of European and American countries. The per capita annual intake of food is similar to that of animal food, with diversified food and more seafood.
On the one hand, the traditional way of eating in China is easy to spread diseases; On the other hand, it is not clear what and how much you ate. The government of China put forward the idea of "advocating separate meals" for the first time in "Dietary Guide for China Residents" to guide everyone to learn separate meals, which will be more conducive to health.
Cereals should be half of flour and rice, half of coarse grains, half of which are potatoes and half of other coarse grains. Eating fruit is not dispensable, but must be eaten every day. The 200 ~ 350g fresh fruit specified here is equivalent to 1 ~ 2 apples of medium size. Nuts are a good source of unsaturated fatty acids and trace elements.
2. Breakfast, dinner, extra meals and sports meals
Be sure to eat enough breakfast 100 points. The main component of coarse grains is carbohydrates, or you should eat eggs, milk, vegetables and meat at the same time, which is the truly perfect nutritious breakfast. My practice is to make full use of kitchen appliances: refrigerator, microwave oven, induction cooker, oven and so on. Prepare cooked staple food (corn, pie, steamed bread, etc.). ) put it in the refrigerator in advance. Buy milk once a week and prepare a week's quantity. Nuts include cashew nuts and walnuts. It has been bombarded for a long time. They are packed in bottles and stored in the refrigerator. Boil eggs in advance, and cook more at a time. Store more fruits, cucumbers and tomatoes at home.
The real value of dinner: make up for the nutrition that I haven't eaten all day.
When adding meals, you should supplement your intake of nutrients and choose nutritious foods, such as a few nuts, a fruit and a cup of yogurt. Choosing three different food combinations in this way not only has high nutritional value, but also has a strong sense of fullness.
After exercise, you can eat eggs+milk+vegetables+nuts+fruit, or you can change the milk into beef or salmon. In particular, it is extremely wrong to remove egg yolk from sports meals. The cell membrane of muscle cells needs a lot of phospholipids and cholesterol, which are provided by egg yolk.
Step 3 diversify
There are hundreds of foods we usually eat, but in the final analysis, they can be divided into five categories, namely food, animals, vegetables, fruits and oils.
It is safer to change the pattern of similar foods. It is best to eat 30 kinds of food a day. It is important to understand that recipes must be wide. The first principle of a balanced diet is to demand diversification. Diversification is divided into two levels. First of all, the types of food should be mixed: vegetables, meat, grains, beans and other different kinds of food should be eaten. Second, the food composition is diversified: for example, you can't just eat pork, eat pork today, eat beef tomorrow, eat fish and shrimp the day after tomorrow, and eat chickens and ducks the day after tomorrow.
The shorter the interval between eating a variety of foods, the better, and it is best to eat at the same time, so that the nutrition of various foods can complement each other. The less food processing, the better. Once heated, water-soluble vitamins such as vitamin C will be lost, and the higher the temperature, the longer the heating time, the greater the loss.
The most important and comprehensive nutrition: milk and eggs.
Male semen contains a lot of zinc, and zinc deficiency in the body will affect the quantity and quality of sperm, while vitamin E and vitamin A are very helpful to improve male reproductive ability. Therefore, men should eat more foods rich in zinc, vitamin E and vitamin A, such as oysters, almonds, hazelnuts, walnuts, wheat germ, white radish and animal offal.
Vegetables: Too many people don't know what vegetables are. Vegetables depend on color. Vegetables with dark colors have higher nutritional value, while vegetables with light colors have lower nutritional value. According to the nutritional value, the vegetable colors are arranged as follows: green > purple > yellow > red > white. Green vegetables have the highest nutritional value. For example, the nutritional value of broccoli is 88 times that of cauliflower.
Fruit is not a dispensable snack, on the contrary, it has a very positive effect on our health and disease prevention. Because vitamin C is metabolized quickly in the body, it is best to "eat" fruit every day.