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2020-02-26
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Nutritional standard of reasonable daily diet: It means that the nutrition provided by three meals a day must meet the needs of human growth, development and various physiological and physical activities.
Four kinds of food included in adult's daily diet
. (1) milk
. Such as milk, cheese, calcium and protein, can strengthen bones and teeth, and it is advisable to drink 250-500ml of milk every day.
(2) Meat
. Including all kinds of meat, poultry, aquatic products and eggs, containing protein and fat, promoting human metabolism and enhancing resistance, 4-6 Liang per day is appropriate.
(3) Vegetables and fruits
. Rich in vitamins, minerals, sugars and cellulose, it can enhance the body's resistance and make the stomach unobstructed. You should eat at least 1 kg of fresh vegetables and fruits every day.
(4) Grain
. Such as rice, flour, etc., contain starch substances, which mainly supply human energy and meet the needs of daily activities. It is advisable to eat about 5-8 A Liang every day. (Note: The daily salt per person should not exceed 6 grams, and the dishes are mainly light. In short, the daily diet of adults should include four categories: milk, meat, vegetables, fruits and grains. Milk contains calcium and protein, which can strengthen bones and teeth. It is advisable to drink 200ml every day. Meat, poultry, aquatic products, eggs, beans and bean products are rich in protein, which can promote human metabolism and enhance resistance. It is advisable to take 4-6 ounces a day. Vegetables and fruits are rich in minerals, vitamins and cellulose; To enhance the body's resistance and make the stomach unobstructed, you should eat at least 1 kg of rice, flour and other grains every day. These grains mainly contain starch, that is, sugar substances mainly provide heat energy for the human body to meet the needs of daily activities, and it is advisable to eat about 5-8 A Liang every day. Four words for a reasonable diet: coarse and fine, not sweet or salty, four or five meals, seven or eight full.
Edited on February 26th, 2020
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What are the principles of a reasonable diet?
Diet is an important measure to prevent cardiovascular diseases, in which the principle of 10 needs to be grasped.
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A reasonable and nutritious diet for one day
In order to maintain life and health, human beings must get all kinds of nutrients necessary for human body from food every day. In the past, many people often paid attention to the harm of malnutrition, thinking that insufficient nutrition would lead to weakness and affect human health; On the contrary, we don't know enough about the harm of overnutrition and unbalanced nutrition. For a simple example, in the past, people often thought that obesity was a symbol of good nutrition and health, but in fact obesity was the result of nutritional imbalance caused by excessive calorie intake. Obesity has many hazards, which weaken the activity ability, and is also closely related to cardiovascular diseases such as hypertension, hyperlipidemia, coronary heart disease and diabetes. Therefore, we should pay attention to reasonable nutrition, that is, the nutrients intake from food every day should be moderate, neither lacking nor excessive. Lack can not meet the needs of physical activities. In severe cases, it can cause physiological function changes and abnormal biochemical activities, and even abnormal body morphology and structure, affecting human health; It can also cause abnormal changes in the body, or accumulate too much in the body, or interfere with the utilization of other nutrients, so that the metabolism is abnormal, and sometimes even poisoning occurs. The harm to the human body must not be underestimated. In recent years, it has been called the disease of modern civilization, and many diseases, including cancer, are related to overnutrition or nutritional imbalance. In old age, this kind of overnutrition or unbalanced nutrition is more harmful to health. This has attracted more and more attention. In a word, reasonable nutrition can promote the normal physiological activities of the body, improve the health status of the body, enhance the body's disease resistance and improve immunity. Reasonable nutrition can make the elderly energetic, improve work efficiency, resist aging and prolong life, which plays an extremely important role. The so-called reasonable nutrition means that dietary nutrition can meet the requirements in meeting the needs of the body, that is to say, the nutrients provided by diet to the human body are complete and sufficient, which can ensure the needs of various physiological activities of the body. (1) The calories and various nutrients in the diet must meet the needs of human physiology and labor. That is, the diet must contain essential nutrients such as protein, fat, sugar, vitamins, inorganic salts and trace elements, water and dietary fiber, and keep the balance between the nutrients to avoid some deficiency and some surplus. So the food should be diversified. Because no natural food can provide all the nutrients needed by the human body, diversified foods are necessary to ensure a balanced diet. (2) A reasonable diet system. If the diet is properly arranged, you can take the principle of eating well in the morning, eating well at noon and eating less at night. (3) Proper cooking methods. It should be based on the principle that it is beneficial to the digestion and absorption of food, has good sensory characteristics of food and can stimulate appetite. The diet of the elderly should be tender, soft and digestible. Generally speaking, greasy food should be restricted. (4) Food must be hygienic and non-toxic. Of course, because people's living environment is different, their eating habits and health status are also very different, and their nutritional requirements are also different. In real life, only in accordance with the basic requirements of reasonable nutrition, according to everyone's gender, age, working conditions, health and other aspects of comprehensive consideration, arrange the daily diet, in order to truly meet the requirements of reasonable diet.
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How can we achieve a reasonable diet?
Since 1997, China Nutrition Society has successively issued three technical standards: Dietary Guide for China Residents, Balanced Dietary Pagoda for China Residents, and Reference Intake of Dietary Nutrients for China Residents to guide the public on how to eat reasonably. Unfortunately, at present, many people don't know these dietary nutrition standards suitable for China people. The publicity of these dietary nutrition standards is not extensive, the health education of government departments is not enough, and there are many dietary misunderstandings among the people, which leads to the failure of dietary nutrition standards to play a scientific guiding role among the people. The unscientific diet has largely led to the current trend of high incidence of various chronic diseases. It is urgent to correct four eating habits: put more oil, sugar and salt in cooking, and talk about food without nutrition. In this regard, Professor Li Qingtian said: "Nowadays, many restaurants or residents always emphasize taste and talk about food instead of nutrition. In order to taste good, many people put more oil and sugar when cooking, or fry or stir-fry food. " He said that at present, China's per capita daily intake of oil is 40 grams, while China's "China Residents' Balanced Diet Pagoda" stipulates that each person's daily intake of oil should not exceed 25 grams, and excessive intake of oil and sugar will lead to chronic diseases such as obesity and hypertension. Excessive salt intake is also a problem faced by China people at present. Li Qingtian said that the standard issued by the World Health Organization is that the salt intake per person per day should not exceed 6 grams, and the standard issued by the China Nutrition Society is that the salt intake per person per day should not exceed 10 grams. However, at present, the daily salt intake of each person in China has reached15-20g, and the residents in the north like to emphasize the taste and have more salt intake. Excessive salt intake will directly lead to chronic diseases such as hypertension. Habit 2: The consumption of meat increases sharply, and the diet structure is westernized. In 1980s, the diet structure of China residents was still a standard oriental diet structure. In the diet of residents, coarse grains, beans, potatoes and meat all have a certain intake. But now the diet structure of residents has a serious westernization tendency, and the consumption of meat and eggs has increased sharply. Li Qingtian said: "The proportion of meat in residents' diet is at least twice that of 20 years ago. "Meat is a high-energy and high-fat food. Excessive intake often leads to obesity, which is the inducing factor of some chronic diseases. Habit 3: Know that fried food is unhealthy, but covet delicious food. After high temperature or smoking, fried foods such as fried dough sticks and twisted dough sticks, baked foods such as mutton skewers, smoked fish and bacon will contain many carcinogens, among which benzopyrene is the most representative carcinogen; Benzopyrene is a strong carcinogen, which can cause tumors in any part of the human body and is very toxic. Benzopyrene can invade the fetus through placenta, invade the baby through milk, and cause cardiovascular and cerebrovascular diseases. Habit 4: Too little breakfast and too full dinner, and three meals a day are unevenly distributed. Professor Li Qingtian said that a balanced diet should pay attention to the reasonable distribution of three meals a day. Generally, the energy of breakfast, lunch and dinner accounts for 30%, 40% and 30% of the total energy respectively. But the current situation is that many people eat too little or not for breakfast, but eat too much for dinner. He said: "Without breakfast, where does the energy in the morning come from? "? It's strange that I haven't been sick for a long time. Eating too much at night is not only easy to get fat, but also affects sleep. How to sleep when you are full? "Match the food that suits you. According to China Residents' Balanced Diet Pagoda, the Balanced Diet Pagoda is divided into five layers, including the main types of food that should be eaten every day. The location and area of each floor of the pagoda are different, which reflects the position and proportion of various foods in the diet to some extent. Cereals are at the bottom, and each person should eat 300-500 grams a day; Vegetables and fruits occupy the second floor, and you should eat 400-500g100-200g/day; Animal foods such as fish, poultry, meat and eggs are located on the third floor. You should eat125-200g every day (50g of fish and shrimp, 50-100g of livestock and poultry, and 25-50g of eggs). Milk and beans occupy the fourth floor. You should eat100g of milk and dairy products and 50g of beans and bean products every day. The spire on the fifth floor is grease, which does not exceed 25 grams per day. Everyone can determine their food needs according to their own situation and according to the balanced diet pagoda. For example, young people and people with high labor intensity need high energy and should eat more staple foods, while the elderly and people with less activity need less energy and can eat less staple foods. The intake of various foods recommended by the Balanced Diet Pagoda is an average and proportion, and the daily diet should include all kinds of foods in the pagoda, and the proportion of all kinds of foods should be basically the same as that of the Dietary Pagoda. In daily life, it is not necessary to eat everything according to the recommended amount of the pagoda. For example, you don't have to eat 50 grams of fish every day, you can eat it 2-3 times a week. It is important to follow the approximate proportion of all kinds of food on each floor of the pagoda, exchange of the same kind, rich and colorful catering, reasonable distribution of three meals, form a habit and stick to it for a long time. Dietary Standards for Different Groups "Dietary Guidelines for China Residents" put forward different requirements for different groups of people. Infant diet: encourage breastfeeding, and gradually add complementary food after breastfeeding for 4 months. Diet for children and preschool children: Children and preschool children should drink milk every day, and develop a diet habit of not being picky about food and partial eclipse; Children should drink not less than 350 ml of milk or corresponding dairy products every day, but also pay attention to eating eggs and egg products, semi-fat poultry meat, liver, processed beans and finely cut vegetables, and eat some animals and seafood every week; Preschool children should increase the weight of food and gradually eat some coarse grains. Diet of school-age children: ensure a good breakfast, eat less snacks, drink light drinks and control sugar; School-age children can accept the diet of most adults. Boys eat no less than their fathers and girls' mothers. Above all, they should have a big breakfast. The food intake should be 65438+ 0/3 of the total daily intake. Food should match the thickness. Eat more fish, poultry, eggs, meat, milk and beans rich in protein. Don't be picky about food. Teenagers' diet: Teenagers should eat more cereal, provide enough physical strength, ensure the intake of fish, meat, eggs, milk, beans and vegetables, and avoid blind dieting; More than half of the daily intake of protein by teenagers should be high-quality protein, so the diet should contain enough animal and legume foods; Teenagers who consume a certain amount of milk and beans every day can supplement the calcium needed for growth and development, and increasing the intake of vitamin C can promote the absorption of iron. Adolescent girls should often eat seafood to increase iodine intake. Pregnant women's diet: pregnant women must increase energy and various nutrients from the fourth month to meet the needs of metabolism; Recommended Dietary Allowance, the recommended diet in China, stipulates daily energy, protein, calcium, iron and other nutrients such as iodine, zinc, vitamins A, D, E, B 1, B2, C, etc. Pregnant women should be increased accordingly, and animal foods rich in high-quality protein such as fish, meat and eggs, milk foods rich in calcium, vegetables and fruits rich in inorganic salts and vitamins should be added to the diet. Nanny's diet: China recommended diet recommended dietary allowance suggested that nannies should increase their daily intake of protein, calcium and energy, so nannies should drink more milk and eat more animal food, bean products and aquatic products. Diet for the elderly: the elderly must get enough micronutrients from their diet, the food should not be too refined, and the staple food should be thick and thin to ensure the needs of fiber and various trace elements. Reasonable diet, reasonable diet composition and scientific nutrition collocation are important aspects to maintain human health. Vegetables are closely related to our daily diet. Eating vegetables correctly, in addition to minimizing the loss and toxicity of vitamins, is more important to mix them correctly. The following are 10 important vegetable collocation taboos for readers' reference, hoping to help you. 1. Radish (radish, radish) is forbidden to eat with oranges, otherwise it is easy to get goiter; Avoid eating with carrots, Polygonum multiflorum and Rehmannia glutinosa; You should also avoid eating when taking ginseng. 2. Sweet potatoes (sweet potatoes, sweet potatoes, sweet potatoes, sweet potatoes) cannot be eaten with persimmons. When they meet, they will form stomach persimmon stones, causing abdominal distension, abdominal pain, vomiting, and even gastric bleeding in severe cases, which is life-threatening; It is also not suitable for eating with bananas. 3. Amaranth (grass, lazy vegetables) should not be eaten with spinach, which has the effect of smoothing intestines and is easy to cause diarrhea; Don't eat with honey. Eating with honey can easily cause heartache. Don't eat with beef. Eat it with beef. It's spicy. Here, we should especially remind rural friends not to put leeks in cooking, which is unscientific in color matching. 4. Eggplant (Russell, Kunlun purple melon) should not be eaten with snakehead and crab, which is harmful to the stomach. Moreover, it is generally not advisable to eat cooked eggplant, which is easy to cause poisoning. 5. Spinach (spinach, red root vegetables) should not be eaten with tofu, which is easy to make people lack calcium, and of course, avoid eating with leeks. 6. Pumpkins (pumpkin, pumpkin, rice melon) should not be eaten with vegetables and fruits rich in vitamin C; Don't eat with mutton, otherwise jaundice and beriberi will easily occur. 7. Bamboo shoots (bamboo shoots) should not be eaten with tofu, which is easy to produce stones; Don't eat with partridge meat, which makes people bloat; Don't eat with sugar; Not suitable for eating with sheep liver. 8. Water bamboo (watermelon, bamboo shoots) should not be eaten with tofu, otherwise it is easy to form stones. 9. Celery (celery, celery, celery) should not be eaten with vinegar, otherwise it will easily damage teeth; Not suitable for eating with cucumbers. 10. Mustard (nursing grass, water chestnut) should not be eaten with crucian carp, otherwise it will easily cause edema.
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What are the precautions for a reasonable diet and nutrition?
A reasonable diet is a reasonable intake of nutrition, and it cannot affect how much you eat because of the quality of food.
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What is reasonable nutrition?
Reasonable nutrition: reasonable nutrition means that dietary nutrition can meet the requirements in meeting the needs of the body, that is to say, the nutrients provided by diet to the human body are complete and sufficient, which can ensure the needs of various physiological activities of the body. Reasonable nutrition can promote the normal physiological activities of the body, improve the body's health, enhance the body's disease resistance and improve immunity. Reasonable nutrition can make the elderly energetic, improve work efficiency, resist aging and prolong life, which plays an extremely important role. Method of expanding data: (1). Food should be diversified. Diet must contain protein, fat, sugar, vitamins, inorganic salts and trace elements, water and dietary fiber and other essential nutrients, and keep the balance between the nutrients to avoid some lack and some surplus. So the food should be diversified. (2) A reasonable diet system, such as reasonable arrangement of meals, can adopt the principle of eating well in the morning, eating well at noon and eating less at night. (3) The correct cooking method should be based on the principle of being conducive to the digestion and absorption of food, having good sensory characteristics of food and stimulating appetite. The diet of the elderly should be tender, soft and digestible. Generally speaking, greasy food should be restricted. (4) Food must be hygienic and non-toxic. People's living environment is different, their eating habits and health status are also very different, and their nutritional requirements are also different. In real life, only according to the basic requirements of reasonable nutrition, according to everyone's gender, age, working conditions, health status and other aspects, can we really meet the requirements of reasonable diet.