Four types of food included in the daily diet of adults
One kind is 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.
The second category is meat.
Including all kinds of meat, poultry, aquatic products and eggs, containing protein and fat, promoting human metabolism and enhancing resistance, about 4-6 Liang per day is appropriate.
Three categories are vegetables and fruits.
Rich in vitamins, minerals, sugars and cellulose, it can enhance human body's resistance and smooth the stomach. You should eat at least 1 kg of fresh vegetables and fruits every day.
The four categories are grains.
Such as rice and flour, contain starch substances, which mainly supply energy to the human body and meet the needs of daily activities, and it is appropriate to eat about 5-8 Liang a day. (Note: The salt per person per day should not exceed 6 grams, and the dishes should be light. )
Edit ten words in this paragraph: one two three four five red, yellow, green, white and black.
Reasonable diet is the first of the "four cornerstones" of health. According to the recommendations of the Nutrition Society of China and the guidelines for healthy food in the United States, combined with China's national conditions, the reasonable diet can be summarized as "two sentences and ten words", namely, "one two three four five, red, yellow, green, white and black". One, two, three, four, five "one" refers to drinking a bag of milk (yogurt) every day, which contains 250 mg of calcium, which can effectively improve the generally low dietary calcium intake in China. "Two" refers to the daily intake of 250 ~ 350g of carbohydrates, which is equivalent to 6 ~ 8 Liang of staple food, and each person can increase or decrease it according to the specific situation. "Three" means eating three servings of high-protein food every day. Each serving means: 50 grams of lean meat; Or eggs 1 piece; Or tofu100g; Or chicken and duck100g; Or fish and shrimp100g. "Four" refers to four sentences: coarse and fine (coarse and fine grain collocation); Not sweet or salty (Guangdong-style diet takes 6 ~ 7 grams of salt every day; Shanghai type 8 ~ 9 grams; Beijing type14 ~15g; Northeast type18 ~19g. Guangdong type is the best, followed by Shanghai type); Three, four and five meals (refers to eating more times under the total control, which is beneficial to the prevention and treatment of diabetes and hyperlipidemia); Seven or eight points full. "Five" means 500 grams of vegetables and fruits per day, plus appropriate cooking oil and condiments. Red, yellow, green, white and black "red" refers to drinking 50 ~100 ml of red wine every day to help increase high-density lipoprotein, promote blood circulation and remove blood stasis, and prevent atherosclerosis. "Yellow" refers to yellow vegetables, such as carrots, sweet potatoes, pumpkins and tomatoes, which are rich in carotene and have the function of improving immunity for children and adults. "Green" refers to green tea and dark green vegetables. Tea is the best drink, and green tea is the best. According to the research of Chinese Academy of Preventive Medicine, green tea has definite anti-tumor and anti-infection effects. "White" refers to oatmeal or oatmeal. According to research, eating 50 grams of oatmeal every day can reduce the level of blood cholesterol, which is more effective for diabetes. "Black" refers to black fungus. Eating 5 ~15g of auricularia auricula every day can significantly reduce blood viscosity and blood cholesterol, which is helpful to prevent thrombosis.
What are the benefits of editing this reasonable diet?
The relationship between diet and health Diet (also called "diet") refers to the food and drinks we usually eat. All food comes from plants and animals. People get all kinds of nutrients and energy they need through diet to maintain their health. Reasonable diet and adequate nutrition can improve the health level of a generation, prevent the occurrence and development of various diseases, prolong life span and improve national quality. Unreasonable diet, excessive or insufficient nutrition will bring different degrees of harm to health. Overeating will lead to obesity, diabetes, cholelithiasis, hyperlipidemia, hypertension and other diseases, and even induce Chinese tumors, such as breast cancer and colon cancer. It not only seriously affects health, but also shortens life span. Long-term nutrient deficiency in diet can lead to malnutrition, anemia, lack of various elements and vitamins, affect children's intellectual growth and development, and reduce human disease resistance and labor, work and study abilities. Malnutrition during pregnancy can cause miscarriage, premature delivery and even deformity. The hygienic condition of diet is closely related to human health. Bacteria, molds, toxins and toxic chemicals carried in food can cause acute and chronic poisoning and even malignant tumors when they enter the human body with food. In a word, proper diet has a great influence not only on one's own health and longevity, but also on the health of future generations. Therefore, only a reasonable diet can control the disease from the mouth to the mouth from the aspects of nutrition and hygiene. The relationship between exercise and health ① Regular exercise can enhance the cardiopulmonary function, make the heart contract and rise, increase the heart beat and reduce the number of heart beats; Increase vital capacity, increase gas exchange between lungs and tissues, and promote the discharge of carbon dioxide. ② It can reduce the content of cholesterin in blood and increase the content of high lipoprotein cholesterol in blood. This substance can remove the fat and cholesterol deposited in blood vessels, thus preventing arteriosclerosis, coronary heart disease, hypertension and stroke, and delaying the aging of cardiovascular system. ③ It can improve the function of the nervous system, enhance memory, improve the flexibility of the body's response, keep the elderly energetic, and improve their physiological self-care ability and work efficiency. ④ It can enhance the immune function of human body, enhance the adaptability of the body to adverse environmental factors such as cold and high temperature, and improve the body's resistance to various diseases. ⑤ It can improve the digestive function of human body, increase the blood supply of gastrointestinal tract, promote gastrointestinal peristalsis, increase the secretion of various digestive juices, and accelerate the digestion, absorption and utilization of various nutrients. ⑥ It can strengthen muscles, ligaments and bones, prevent muscle atrophy, joint stiffness and osteoporosis, so as to maintain a strong body, maintain the elasticity of muscles and skin and the flexibility of whole body movement. In short, proper physical exercise and physical labor can promote human metabolism, improve human physiological functions, enhance energy, enhance physical strength and prevent premature aging.