To make a reasonable diet is to choose a variety of foods, so that the nutrients contained are complete and the proportion is appropriate to meet the needs of the human body.
1.Coarse grains and flour and rice should be matched: a reasonable combination of coarse and fine grains can improve the flavor of food, help to complement various nutritional components, and also improve the nutritional value and utilization of food.
2. The variety of non-staple foods should be diversified, and the combination of meat and vegetables: meat, fish, milk, eggs and other foods are rich in high-quality protein, and various fresh vegetables and fruits are rich in vitamins and inorganic salts. The combination of the two can be cooked into a variety of delicious dishes, which are not only nutritious, but also can stimulate appetite and be beneficial to digestion and absorption.
3. Matching of staple food and non-staple food: staple food refers to food crops mainly containing carbohydrates. The staple food can provide the main heat energy and protein, and the non-staple food can supplement high-quality protein, inorganic salts and vitamins.
4. Dry-thin diet collocation: the staple food should be dry-thin collocation according to the specific situation, so that it can increase satiety and help digestion and absorption.
5. To adapt to seasonal changes: summer food should be light and refreshing, and salt and sour food should be appropriately increased to increase appetite and supplement salt loss caused by sweating. The fat content of winter meals can be appropriately increased to increase the heat energy to prepare a reasonable diet:
(1) according to the specific situation (such as gender, age, labor intensity), determine the daily total heat and nutrition requirements.
(2) According to the proportion of carbohydrate (60% ~ 70%), fat (20% ~ 25%) and protein (10% ~15%) in the total heat energy of a day, calculate their requirements respectively.
(3) after determining the nutrients needed every day, plan the daily meal according to the nutrients contained in the food.
(4) according to the economic and supply situation to determine the daily supply of staple food and non-staple food quantity.
⑤ Finally, the nutrient contents of all foods are calculated and compared with the supply standard. If the difference is within the range of+10%, it meets the requirements.
Diet should be reasonably matched
Today, with the rich social materials and the increasing level of science and technology, how to eat more scientifically or more healthily is a topic of current concern. Some people summarize the current people's pursuit in diet as four characteristics: eating miscellaneous food, eating coarse food, eating wild food and being vegetarian. From the point of view of nutrition, these four characteristics should be combined and reasonably matched, which may be more in line with people's needs for various nutrients. For middle-aged and elderly people, reasonable matching is more important.
Thick and thin collocation
Scientific research shows that the reasonable collocation of different kinds of grains and their processed products can improve their physiological value. After processing, food often loses some nutrients, especially dietary fiber, vitamins and inorganic salts, which are exactly what the human body needs or is easy to lack. Take refined white powder as an example, its dietary fiber is only 1/3 of standard powder, while vitamin B 1 is only1/50 of standard powder; Compared with adzuki bean, the two are much less. Therefore, the elderly should pay attention to the collocation of thickness in the choice of staple food. As for the best proportion, there is no exact information at present, and it is impossible to have it in the future. It is better to vary from person to person. However, the benefits of eating more miscellaneous grains are obvious. For example, the dietary fiber in millet and adzuki bean is 8 times ~10 times higher than that in refined white powder, and the B vitamins are dozens of times higher, which is beneficial to enhance appetite and prevent constipation, beriberi, conjunctivitis and cataract. The "two rice" (rice and millet) and "gold and silver rolls (flour and corn flour)" in many places in China are typical examples of thickness matching, which meet the requirements of a balanced diet.
Meat and vegetable collocation
Animal oil contains more saturated fatty acids and cholesterol, so it should be matched with vegetable oil, especially vegetable oil (the ratio of vegetable oil to animal oil is 1∶2). Animal fat can provide vitamin A, vitamin D and cholesterol, which are the raw materials for synthesizing corticosteroids, sex hormones and vitamin D in the body. According to the latest research report, cholesterol also has anti-cancer effect. Eating a small amount of animal oil every day should be beneficial and harmless. Another example is that the elderly are prone to calcium deficiency. It is advisable to cook fresh fish and tofu often. The former contains more vitamin D and the latter is rich in calcium. The combination of the two can increase the absorption rate of calcium by more than 20 times. Stewed tofu with fresh fish is delicious and not greasy, especially suitable for the elderly; The physiological value of protein can be increased by two or three times when the ribs are roasted with soybeans. For another example, the most common collocation of vegetables and meat in people's daily life, such as sliced cucumber, shredded pork with snow vegetables and beef with potatoes, provides protein and fat from meat, and vitamins and inorganic salts from vegetables, which is not only reasonable in nutrient collocation, but also attractive in color and fragrance, and even increases people's appetite.
Acid-base collocation
In the long-term struggle with nature, the working people in our country have left a rich diet culture, which needs to be explored and improved by modern scientific theory and technology. For example, some areas in the south pay attention to eating eel and lotus root together. It turns out that eel contains mucin and mucopolysaccharide, which can promote the absorption and utilization of protein, and it is rich in complete protein, which is an acidic food. Lotus root is rich in special amino acids such as asparagine and tyrosine, as well as vitamin B 12 and vitamin C, which is an alkaline food. This acid and alkali, together with the complementary nutrients contained in them, play a very good role in maintaining the acid-base balance of the body. In fact, many of the cooking habits formed by our people for a long time belong to the combination of acidic food and alkaline food. Generally speaking, animal foods are acidic, while plant foods such as green leafy vegetables are alkaline. The combination of these two kinds of foods has obvious benefits to the human body, which is also the advantage of the combination of meat and vegetables. Therefore, some western scientists try their best to promote China's cuisine collocation and cooking methods.