First, at the beginning of sailing, on the premise of ensuring sufficient recommended dietary supply, food should be distributed reasonably, and the supply of animal liver and milk should be increased appropriately to ensure the supply of vitamins A and B. At the same time, special attention should be paid to eating green leafy vegetables that are not easy to store for a long time in the early stage of sailing, so as to increase dietary fiber and vitamin C. In the middle and late stage, you can eat some root vegetables with long storage period, such as onions, radishes, potatoes or autotrophic bean sprouts, and follow the principle of "eating raw, not cooked" to avoid more damage to vitamin C when heating. ?

Second, we should pay attention to the supplement of vitamin C in the middle and late period of navigation. Foods rich in vitamin C include hawthorn, fresh dates, strawberries, kiwis, oranges, oranges, tomatoes, fresh longan, lychee, grapes, peppers, cauliflower, Chinese cabbage, bitter gourd, rape, Chinese cabbage, uncooked rice, mushrooms, river crabs and spinach. ?

The third is to increase the food intake of bacteria and algae. Can increase the supply of some fruits and vegetables with long shelf life, such as hawthorn, citrus, apple, onion, green radish and other foods; You can also increase the dry food of mushrooms, fungus, kelp and other bacteria and algae, because they have high protein content and are rich in vitamins and inorganic salts; In addition, especially kelp and laver are rich in iodine, which is very beneficial to prevent cardiovascular diseases, viral diseases and malignant tumors. ?

Fourth, reduce the intake of fatty foods, reduce high-fat foods such as frying, and appropriately reduce the dietary supply characteristics of meat foods with more fat in various periods of comprehensive navigation. Diet and dietary calculation methods in different periods: daily calories are 1337.6 and 4 1.8MJ, protein accounts for 15 ~ 20 (high-quality protein accounts for 50 ~ 65), fat accounts for 20 ~ 25 and carbohydrate accounts for 55 ~ 60%. turn

Scientific cooking?

First, reasonable washing. Vegetables should be washed before being cut, and put into the pot immediately after being cut. It is best to wash, cut, stir-fry and eat now, so as to avoid increasing the chances of contact between oxidizable nutrients and air and increasing losses after cutting vegetables; When washing rice, it should not be soaked in water for too long, and the washing times are too many, such as washing for 2 ~ 3 times, the loss of vitamin B 1 is 26% ~ 29%, and the loss of vitamin B2 and vitamin PP is 23% ~ 25%. ?

Second, scientific cooking. Adopt correct cooking methods to minimize the loss of vitamins. For example, vegetables should be heated as much as possible, and the whole long leaves should be fried in a pot to scratch the roots; When cooking, use hot (boiling) water instead of cold water; Or when frying, add a small amount of diamond starch to make the soup thicker, which not only makes the food delicious, but also protects the life support because the starch contains glutathione, so it can be eaten with the soup. For another example, adding vinegar to avoid alkali during cooking is stable in acidic environments such as vitamin C, and adding vinegar can improve its utilization rate. In addition, when frying food, the oil temperature is generally high, and the high-temperature oil will destroy the nutrients to varying degrees. However, protein will be severely denatured due to high temperature, and vitamins A and E in oil will also be destroyed due to high temperature, and its nutritional value will be greatly reduced. Therefore, fried foods need to control the oil temperature. In addition, it should be noted that after repeated use of oil, many oxidative polymerization reactions will occur, which will produce many substances harmful to the body and cause cancer. Therefore, it is necessary to minimize the repeated frying of food with old oil, control the oil temperature, delay the occurrence of high-temperature condensation of oil, and add new oil to old oil in time. ?

Third, appropriately increase the supply of fermented pasta. Eating fresh or dry yeast to ferment flour can not only protect the vitamins in flour, but also increase the content of vitamin B in flour, destroy phytate in flour and improve the digestion and absorption rate of some nutrients (such as minerals). ?

Supplement marine food?

It is difficult to ensure the timely supply of fresh fruits and vegetables when ocean-going crew members are transported at sea, which easily leads to the lack of nutrition of crew members. Scientific research has found that the insufficient intake of vitamin A and the obvious lack of vitamin C may be the important reasons for the changes in the immune function of the crew. After supplementing vitamins A and C, the immune function of the crew was also improved. Due to the particularity of maritime transport operations, crew members are not only prone to insufficient intake of nutrients such as vitamin A, but also sweating at high temperature and other factors further increase the demand for water-soluble vitamins such as vitamins B2 and C, so attention should be paid to timely supplementation.