Papers on Dietary Nutrition and Health 1
abstract
In modern society, there are more and more things to eat, and people's diet and nutrition problems have become more and more complicated. Among the large social groups, college students have also attracted much attention because of their growing number and special status, among which diet and nutrition are highly concerned. College students' physiological characteristics, dietary and nutritional characteristics, and the dietary strategies that should be adopted according to the above characteristics are all things that college students must consider for their own health and bright future, which also requires every college student to consciously develop good eating habits and nutritional awareness.
keyword
College students' physiological diet, nutrition and health
foreword
Usually, we can always see the analysis and suggestions on the nutrition and health of children, middle-aged people and the elderly, but rarely discuss the diet and nutrition of college students, a special social group. But now, the discussion about college students' dietary nutrition is slowly increasing. This reflects from one side that college students are getting more and more attention. Also, at present, universities are still elite institutions of higher learning, and the development and employment of college students greatly affect the development of the country. On the other hand, it also reflects that there are problems in college students' diet. Because there are problems, they will discuss them, and it is possible to find bigger problems. What is the situation of college students in diet and nutrition? Listen to the slow way.
main body
First, the physiological characteristics of college students
College students, the average age is 18 to 25 years old. Puberty refers to the stage from immature to mature individual functions, generally between 10~20 years old. From this concept, college students are generally in the late stage of puberty. At this stage, the physiological characteristics of college students can be roughly divided into the following points:
1, the outside of the body is basically mature, the male is stronger and the female is fuller;
2. The mechanisms of various organs in the body, such as respiration and nervous system, are gradually stable;
3. The system mechanism of all parts of the body has reached the best level.
4. The sexual organs are mature.
This period is the most perfect period of growth and development, and the physiological and psychological changes are more complicated. Although all aspects of the body have matured compared with the long physical stage in adolescence, it does not mean that more nutrition is not needed, but it is also needed. College students need nutrition to maintain such a perfect physical stage and need more motivation to support the operation of ordinary body organs. This motivation comes from energy and nutrition, so they need more intake of daily diet to obtain reasonable nutrition. Moreover, college students, as a special social group, are in the forefront of new social technologies and new ideas, and are in the position of senior professionals trained by the state. They are faced with arduous learning tasks, demanding both mentally and physically, and their thinking ability is active and agile, which is an important period for long body and long knowledge. During this period, their excellent nutritional status and whether they know how to eat scientifically will directly affect their working ability after entering the society. Therefore, it is of great practical significance to pay attention to diet and reasonable nutrition intake.
Second, the nutritional needs of college students
According to the above analysis of the physiological characteristics of college students, we come to the conclusion that college students are in the late adolescence and also need a lot of nutrition. What exactly are there? Let me analyze it in combination with my usual life and what I have observed.
1, sugar, fat, protein
This is a nutrient that everyone needs in life, but the demand of college students for them is even greater. College students have heavy academic work and often stay up late. Most of them are not only busy with their own professional studies, but also busy with various organizations or their own second major. Sometimes they have to go out for internships and often go back and forth between school and practice places. In these cases, it is difficult to complete without sufficient energy. Therefore, the first thing for college students is the nutrition that can provide energy and supplement energy. The nutrients that can provide energy are of course sugar, fat and protein. The human body relies on sugar, fat and protein to supply energy and maintain the operation of daily life.
2, calcium, iodine, iron and other minerals
As mentioned above, college students are still in the late adolescence and their bodies are still growing. Calcium and iodine are of great significance to college students' physical development and adaptation to heavy learning tasks. Moreover, as long as people are short of calcium, they are prone to convulsions and other symptoms, while lack of iodine can easily lead to goiter. Therefore, it is very important to supplement calcium and iodine not only for college students but also for others. Iron deficiency is more common among female college students. Because of the blood loss caused by physiological characteristics, the body needs more iron, which is easy to cause iron deficiency anemia. Therefore, college students, especially female college students, pay attention to iron intake.
3. Water
Water is the source of life, and whether the water intake is sufficient and reasonable also affects a person's health. We should not only replenish water in time at ordinary times, but also pay attention to water intake in some special periods, such as staying up late. Staying up late is a common practice for college students. You can stay up late occasionally, but please pay attention to drinking more boiled water during staying up late, because staying up late is easy to lack water. Also, after exercise, it is best to drink more boiled water, but you should not stop exercising and immediately let go of your mouth and drink it slowly until your body slows down.
4, vitamins A, B2 and other vitamins
If you stand on the podium and look down, you will find that more than two-thirds of the people in the whole classroom wear glasses. Even those who don't wear glasses are somewhat nearsighted. Contemporary college students study hard, and they just bury themselves in writing and reading every day, and they simply don't know how to use their eyes moderately. What's more, I spent seven or eight hours in front of the computer, playing games and talking about TV dramas, without any rest. Moreover, now I have a smart phone, so I can take it out at any time and have a look. The myopia problem is even more serious. Therefore, it is urgent for college students to protect their eyes. In addition to daily and timely eye rest, it is also necessary to take some vitamins that are beneficial to their eyes, such as vitamin A and vitamin B2. These vitamins have the effect of protecting their eyesight, so we should pay more attention to them.
5. Lecithin
Why should lecithin be specifically mentioned here? Because it is really important for college students. College students cope with exams and textual research, think and remember many things, and take care of many things. They often use their brains too much, causing headaches, memory decline and other problems. Lecithin is an important substance that constitutes the metabolism of nerve cells and brain cells. If you are engaged in mental work, you should pay attention to the intake of lecithin. College students are typical mental workers and need lecithin very much.
The above is my summary of the general needs of college students for nutrition, but what we need to know is that the nutrition we need is not only these, such as vitamins and minerals, but also many kinds that we need. Here, we just focus on it according to the characteristics of college students' study and life.
To sum up the nutritional needs of college students, it is necessary to prescribe the right medicine, in a word? Make up. However, before how to make up for it, let's take a look at the bad habits of college students in diet. Because if you just make up blindly without reflecting on your eating habits, it will be futile in the end.
Third, the problems of college students' diet
The problems existing in college students' diet have not attracted much attention, but recently many domestic scholars have conducted extensive investigations and studies on the diet and health of college students in different regions, and the results are thought-provoking. Sun Jianhua et al. [1] survey results show that the diet of Shanghai college students is spontaneous, lacking scientific guidance, and their physical condition is not optimistic; The amount of staple food is not enough, the variety is monotonous, and the coarse grains necessary for healthy development of the body are lacking; Not paying attention to breakfast is serious, and picky eaters and partial eclipse are also worrying.
Zhang Youping [2] conducted a survey of 1386 college students from 28 ethnic minorities in southwest China, and found that the staple food of ethnic minority college students in southwest China is mainly rice, and there are picky eaters, partial eaters and diets according to their own preferences; 3 1.7% of college students are often accompanied by gingival swelling and blood stasis, 58. 1% of girls have abnormal menstruation, and 43.2% of students have iron deficiency anemia.
In 2007, school of economics and management's Huang Yimin and Chen Haiping of Guangzhou University of Chinese Medicine investigated the dietary nutrition and health status of 326 students in Guangdong 10 universities [3], and the recorded survey results all reflected the main problems existing in the current dietary nutrition of college students: lack of nutritional knowledge, unscientific dietary habits and unreasonable dietary structure.
As a college student, I also found myself and many students around me have many problems in diet, mainly in the following categories:
1, go to class without breakfast, or skip breakfast in order to sleep late;
2. Go on a diet in order to lose weight, and finish eating or not eating at all in order to play games, watch football games and read books.
3. Overeating and drinking at all kinds of dinners;
4, frequenting roadside snacks, snack streets, food stalls, without worrying about whether the food is hygienic and safe;
5, often eat late at night, sleep after eating;
6, food is eaten in disorder, I don't know which foods can't be eaten together;
7. Take snacks as dinner;
8, like to eat snacks, take a pack of snacks to eat;
9, the diet tastes heavy, often eat spicy and salty food, do not like to eat light things. Fourth, the strategy of college students' scientific diet
People say:? The cause of past lives, the fruit of this life. ? On the diet of college students, it will also lead to? The crisis buried now will be a disaster in the future. ? You don't pay attention to your health now. It's okay. You are still young. When you are 50 or 60 years old, you will regret it. You will know how stupid you were at that time and how you tortured your body. Others said:? University is a place for keeping fit. ? Yes, not only old people but also college students should keep in good health, because college is the golden age of people's health, so keeping good health at this time will benefit them all their lives. Since the university is a place for keeping in good health, don't waste it and take good care of yourself, so I will make the following plans for college students' keeping in good health:
First of all, from the planning of three meals a day:
1. Breakfast
As mentioned earlier, breakfast is very important. To eat a good breakfast, we should pay attention to pre-meal activities, nutrition, and the collocation of main and non-staple foods. Ideally, do some outdoor activities and breathe fresh air after getting up, which can increase appetite and help digestion. Have breakfast after at least 30 minutes of exercise. According to the current situation of college students, if there is a class in the first class in the morning and we get up late, we can bring it into the classroom after buying breakfast in the canteen or canteen. Of course, we should pay attention to the hygiene of the classroom. In addition, there are two points worth noting in breakfast: First, it is advisable to eat breakfast "hot food" to avoid hurting the stomach and body, so many students like to drink fruit and vegetable juice in the early morning, which is actually unscientific. Second, drink two cups of cold water before breakfast, which has the functions of moistening the throat, refreshing the brain, preventing bad breath and constipation.
2. Lunch
As the saying goes, "You are full at noon and full all day", so lunch is the main meal of the day. Because the human body consumes a lot of heat in the morning, we have to continue to work and study in the afternoon. Therefore, the lunch calories should account for more than 40% of the total calories we need every day. The staple food can be selected arbitrarily among rice and flour products according to the proportion of three meals. Non-staple foods are widely selected to meet the needs of human body for vitamins and inorganic salts, such as meat, eggs, poultry, bean products, vegetables, etc. According to the principle of scientific catering, several kinds are selected and eaten together, that is, to eat some fried dishes that can resist hunger and produce high calories, so as to keep the blood sugar in the body at a relatively high level, thus ensuring the work and study in the afternoon.
3. Dinner
First of all, you can't eat dinner too late: being too late for a long time can easily lead to urinary calculi. Generally speaking, it is easy to do this during college. Secondly, you should not eat too much dinner: dinner is close to sleep time, so you should not eat too much, especially you should not eat midnight snack. Choose foods that contain more fiber and carbohydrates for dinner. At dinner, the amount of staple food and non-staple food should be reduced appropriately, so that it is just an empty stomach when going to bed. Eat less cold vegetables such as cucumbers, melons, and winter melons at night. Any food after 8 o'clock is bad food for us. If you are a heavy eater, it is best to have only one kind of meat for dinner, not many kinds of meat, which will increase too much burden in your body. Don't eat any sweets after the last dinner, otherwise, it is easy to hurt the liver. However, the common situation is that college students usually sleep after 1 1, and it is easy to hurt their stomachs when they are on an empty stomach for a long time. Many students will choose to eat midnight snacks. My suggestion is to choose some fruits to fill them and try to eat less greasy midnight snacks. For students who have to engage in long-term mental work after dinner, especially graduate students, the principle of eating less at dinner may not be suitable. Otherwise, when going to sleep, you will be hungry, which will affect your sleep and even wake up from sleep, which will cause some chronic gastrointestinal diseases. Dinner is more important for mental workers with weak physique, so dinner should be regarded as a good opportunity for them to supplement nutrition. According to nutritionists, improving the quality of dinner can effectively improve the nutritional status of the human body, which is related to the fact that the nutrients ingested at dinner are more conducive to human absorption.
Secondly, it is the problem that should be paid attention to when eating at ordinary times:
① Diversification of food collocation
Choose as diverse dishes and staple foods as possible in the diet to ensure the adequate supply of various nutrients. The six well-known nutrients are: protein? Fat? Carbohydrates? Inorganic salt? Vitamins Water. Each food contains different kinds and quantities of nutrients. At present, there are comprehensive nutrients in the dishes of university dining halls, which have been included in different dishes. However, the consumption level of college students is limited, so it is impossible to have a comprehensive diet in one meal, which makes it difficult to ensure the full supply of nutrients. Moreover, some students have a big appetite for favorite foods and scoff at those they don't like, which makes it even more difficult to ensure a comprehensive intake of nutrients. Therefore, when students eat, they should constantly change varieties to ensure a diversified diet.
② Balanced calorie intake of three meals.
Properly arrange the proportion of calorie intake for three meals. There is such a proverb? Have a good breakfast, a full lunch and a small dinner? . At present, the calorie supply of college students is basically up to standard, but the distribution of calories among three meals is not perfect. The calorie intake of three meals is 30% for breakfast, and 35% for lunch and dinner.
The indispensable trace elements for human beings include thirteen or four kinds of iron, fluorine, zinc, copper, copper, cobalt, chromium, manganese, nickel, silicon, iodine, selenium, tin and vanadium. In order to enhance physical fitness, how to? Chinese food? Get the ideal elements? First, eat often? Coarse food? . Many nutritional elements of grain are concentrated in the husk. For example, refined white flour with a flour yield of 72% can only retain one fifth of the original wheat? Magnesium? And one in seven? Chromium? . Refined white sugar contains only coarse sugar 1% magnesium, 7% complex, and inorganic salts are 30 times less than coarse sugar.
Second, you can't? Partial eclipse? The human body needs to supplement different nutrients and should use different fruits and vegetables, eggs and meat in moderation.
Three is? Eat vegetables and drink vegetable soup? . Cooking and eating stuffing often? Squeeze? Drop vegetable soup. Don't you know that vegetable soup is rich in precious metals in plant cells? Potassium? ; The dish itself has become? Low-potassium vegetables? . Lack? Potassium? It is very bad for the heart and blood pressure. So,? Original soup turns into original food? Eating vegetables and soup is a scientific and reasonable diet.
The fourth is to avoid? Take medicine? . The nutrition of natural food is balanced, if? Take medicine? Excessive intake of an element? Including essential trace elements, will become? Toxicity? Life may be affected as a result. So, we should start with. Chinese food? Ask for nutrition in the hospital, and don't abuse nutritional drugs. Fifth, do not eat? A filthy diet? . As we all know, the pollution of heavy metals is more serious than that of pesticides and other organic substances. Because pesticides and other compounds can be slowly decomposed and purified in nature? Nontoxic? Matter. However, toxic elements cannot be decomposed, which will cause adverse consequences after entering the human body. Therefore, the diet contaminated by toxic elements should be avoided.
③ The supply in protein is of high quality.
The intake of protein should be increased. Protein is the basis of life activities, which can't be stored in the body, and it must be ingested every day, so it is necessary to ensure the supply of protein. According to the survey data, the supply of protein for college students is generally insufficient, and the composition is mostly plant protein, and the proportion of animal protein is very small, and the quality is poor. Therefore, protein-rich raw materials should be added to the diet, such as lean pork, chicken and duck meat, eggs, milk and bean products. You can drink some soybean milk for breakfast, and milk is better. Considering the financial situation of some students, we can eat more bean products, which is of great benefit to supplement protein. Protein's intake every day.
It should meet the supply standard of 70g, among which protein of animals and beans should account for more than one third. ④ standardization of fat intake
We should appropriately increase the intake of fat in our daily diet. Fat, including neutral fat and lipid, is an important thermal nutrient for human body. In addition, phospholipid sterols contained in fat have a certain effect on improving the function of brain nerves; There are also some fat-soluble vitamins, which are the main ways to supply vitamins A, D, E and K. Therefore, the intake of fat should meet the needs of the body. At present, some students suffer from? Dieting style? The influence of excessive control of fat intake, a little talk? Fat? Color change, which is not desirable. And now students' fat intake rarely reaches the standard of 50g per day. So by eating more animal dishes or using plants.
The method of cooking dishes with oil to increase the intake of fat.
⑤ Enrichment of vitamin absorption.
Eat more foods rich in vitamins in your diet. Vitamins include fat-soluble and water-soluble, which are essential substances for regulating physiological functions in the body. Animal liver, some seafood and vegetable oil are the main sources of fat-soluble vitamins; Vegetables and fruits are the main sources of water-soluble vitamins. Some vitamins, such as VC, are easily destroyed during cooking. Therefore, when choosing dishes, students should focus on fruits, vegetables and livers rich in vitamins, and also take some remedial measures, such as eating more (raw) fruits and vegetables with more vitamins, such as tomatoes, cucumbers, green peppers and carrots.
⑥ Rationalization of diet arrangement.
We should pay attention to the reasonable arrangement of diet according to seasonal changes. Food has four characteristics: cold, hot and cool: warm food should be eaten in winter; It is advisable to eat cold food in summer; Spring and autumn should also be treated differently. For college students, especially some female students, we should pay more attention to eating mutton, dog meat and pork cooked by burning, stewing and stewing in winter. In summer, you should eat some light food cooked by cold salad and stir-frying, but it should be noted that winter should not be extremely warm and summer should not be cold. In addition, the intake of irritating foods should be restricted. Besides long-term eating habits, spicy, acidic and salty foods should not be overeated, otherwise it will cause irritability and easily make the nervous system lose balance, which will lead to great mental and emotional fluctuations. In particular, smoking and drinking are prohibited, and it is advisable to eat less strong tea and coffee.
Finally, it is necessary to exercise frequently. If you don't like sports, even if you go for a walk for twenty or thirty minutes after meals. There's a saying? Exercise for an hour every day and live a healthy life for a lifetime? There is some truth in this sentence, life lies in exercise, no matter how lazy you are, you should move.
tag
In fact, so many dietary suggestions should be adopted according to their own conditions, and different people need different nutritional intake. Nowadays, the media is very convenient, which not only increases our entertainment, but also increases the ways to acquire knowledge. College students, as the main force of the future development of this society, improve their subjective consciousness of cherishing life and protecting health, which is the guarantee for their healthy growth. Nutrition is a prerequisite for college students' physical development. We must strengthen the education of scientific diet awareness, increase scientific nutrition knowledge, correct bad eating habits and improve the diet structure. Changing the current situation can not be achieved only by changing the habits of college students and their peers. We need more attention from the society. For example, the problem of meals in university canteens, the problem of vegetable prices and bad eating habits can not be separated from the catalyst of canteens. Colleges and universities should strive to create a good campus cultural atmosphere suitable for students' physical and mental characteristics and create spiritual and material conditions for nutrition and health education. In a word, a reasonable diet is the foundation of health, and it is also true for college students who are full of vitality. College students themselves should spare more time to care about life itself and their nutrition and health. This is not only a responsibility to oneself, but also a responsibility to society.
Papers on diet, nutrition and health 2
Abstract: In recent years, with the rapid development of economy, people pay more and more attention to diet health. As the saying goes:? People eat for the sky? With the progress of society and the improvement of material living standards, people began to learn from? Eat enough? To? Eat well? Change, think not only to eat enough, but also to give consideration to nutrition, eat health and taste. The requirements for three meals a day have also been greatly improved, and the nutritional components of food are becoming more and more refined.
However, due to long working hours, modern people have been sitting and lacking exercise, which has led to more and more obese people, sub-healthy people, and? Three highs? With the appearance of crowds, people pay more and more attention to a reasonable diet. Vegetables, fish, meat, bacteria and algae are all good health food. At the same time, exercise is also essential, and reasonable nutritional supplement is beneficial to physical and mental health. Only by paying attention to how to eat can we keep healthy and live longer and prevent diseases.
Keywords: diet, nutrition, health and wellness
Teenagers are an excellent group, the flower of the country, the pillar of the future and the hope of the nation. In today's increasingly competitive society, they are strongly impacted in their study, life, employment, emotion and communication. Faced with various contradictions, such as opportunities and challenges, choice and abandonment, motivation and pressure, self-realization and social adaptation, they can't get correct guidance, and they don't treat them correctly, which leads to a series of adverse physiological and psychological reactions and negative emotions and behaviors. Faced with these problems, we should attach great importance to them and guide them to live a healthy life. Therefore, we should adjust our body and mind by ourselves. It is very important to have an optimistic and cheerful mind, cultivate good interests and hobbies, combine work and rest, moderate workload, and strengthen exercise at the same time. Strengthening physical fitness and resistance plays a very good role in preventing obesity. According to personal physique, choose walking, jogging, doing exercises, playing ball and other activities. Both are good sports. In terms of reasonable diet, eat more foods containing calcium, zinc, phosphorus, iron and protein, such as fish, meat, eggs, milk and beans, supplement enough vitamins, and pay attention to the matching of thickness. Limit high-calorie and high-fat foods and eat less salt and sugar.
(1) Physiological characteristics:
Teenagers are in adolescence, with vigorous body metabolism, rapid growth of bones, muscles and other organs and tissues, and spend the most time with their brains every day, which belongs to physical exertion. In addition, there is a certain amount of physical exercise every day, so physical consumption is more in the development period, even if nutrition is supplemented. Especially the demand for nutrients and heat energy. In terms of heat energy, the average daily heat energy requirement for boys aged 18-26 and weighing 60kg is 12. 6mJ. The heat energy needed by human body comes from the three major nutrients in food. Among the sources of heat energy required for reasonable nutrition, protein accounts for 10% ~ 14%, fat accounts for 20% ~25%, carbohydrate accounts for 60% ~70%, 1g protein, 1g fat and fat.
(2) Reasonable diet:
At the same time, the heat energy of three meals a day should match the work intensity: avoid the disadvantages of too little breakfast and too much dinner. In the distribution of heat energy, breakfast accounts for 25% of the total heat energy in the whole day? 30%, lunch 40%, dinner 30%? 35% is more suitable. There was a poem in the Land Fairy Classic: "Breakfast is light and early, lunch is thick and full, and dinner needs to be less. If you can do this often, you will be sick until you are old." But in real life, there is such a strange circle, which is often "sloppy breakfast, casual Chinese food, and family photos at dinner". The scientific way of eating should be "eat well for breakfast, eat well for lunch and eat less for dinner". Many people don't arrange three meals a day according to this ratio, but adopt the distribution ratio of 2: 4: 4 or even1:4: 5, which causes overeating at dinner and is harmful to health. Have a good breakfast. According to nutritionists' experimental research, people who have a good breakfast (such as milk, eggs, chocolate, malt extract, nutritious bread, etc.) keep their blood sugar levels at a normal level all morning, so both mental workers and manual workers feel energetic and efficient. However, people who don't eat breakfast or the quality of breakfast is poor, their blood sugar level has dropped below normal before 10 o'clock in the morning, so they feel weak, dizzy and weak, and their attention is not concentrated, and their learning efficiency is reduced. In addition, according to statistics, those who don't eat breakfast for a long time or don't pay attention to breakfast have a higher incidence of gastritis, gastric ulcer and gastric cancer.
Eat less for dinner. Eating too much dinner is too good, which can easily affect sleep, obesity and even disease. People who eat a lot for dinner must have more health? Energy? Used for digestion, absorption and treatment of food, making sleep bad; People reduce their activities at night, consume the least heat during sleep, secrete more insulin at night than during the day, and eating too much can promote insulin secretion. More insulin can transform blood sugar into fat, and too much fat accumulation will cause obesity.
(3) Reasonable arrangement of meal intervals:
The interval between meals should be appropriate, the amount of meals should be appropriate, and at the same time, we should pay attention to food hygiene. It is easier to understand that the time of three meals is appropriate and the proportion is appropriate, that is, you should eat breakfast carefully, don't overeat dinner, and the interval between meals is 4 ~ 6 hours. Don't overeat and have a full meal.
(D) Pay attention to the balance of dietary structure:
Mainly, we should pay attention to the acid-base balance in the collocation of main and non-staple foods, mainly to achieve the balance between miscellaneous grains and refined grains; Dry and dilute balance; Non-staple food should be balanced between raw and cooked; Balance of meat and vegetable collocation Because the varieties and edible parts of cooking materials are different, the types and quantities of nutrients contained are also different. Only through scientific collocation can the nutrients contained in each dish be more comprehensive and reasonable. In terms of meat dishes, there should be pigs, cows and sheep (choose one), chickens, ducks, geese and fish; Vegetarian dishes should take care of roots, stems, leaves, flowers and fruits, as well as beans, fungi and algae. In short, the food should not be single, and it can be balanced within one day or one week.
In terms of dietary acid-base balance, the balance between staple food and non-staple food is very important. Throughout the literature of traditional Chinese medicine in China, when commenting on human health since ancient times, three words "essence, qi and spirit" are often used to describe physical health. Half of the word "fine" is rice, and the other half is green-green food and vegetables; There is rice in the traditional word "qi"; To the right of the word "God" is planting crops in the fields. Chinese characters are symbols of wisdom, so the words "essence, qi and spirit" tell us that we can't eat rice, that is, we can't eat plant food. The ancestors of the Chinese nation have always said that "everything in the world is precious", which shows that our ancestors have deeply realized that whole grains are an indispensable staple food from their life practice. Proper proportion of staple food and non-staple food is the premise to ensure the nutritional balance, that is, most of the heat energy comes from carbohydrates, which also means that cereals and various staple foods-rice, steamed bread and oatmeal are the main sources of energy and protein in the diet. Plant food also provides some minerals, trace elements, vitamins and dietary fiber. In addition, in order to meet the needs of dietary fiber, coarse grains should be selected in moderation. For example, buckwheat is not only rich in dietary fiber, but also contains rutin, a bitter substance, which is quite effective in enhancing vascular function and treating hypertension, coronary heart disease and diabetes. At present, some people don't eat staple food in order to lose weight, which is very wrong. Everyone will have this experience. Once they eat too much chicken, duck, fish and meat, they will feel tired, which is the performance of "mild acidosis". Melons, fruits and vegetables rich in minerals, trace elements and dietary fiber are alkaline foods; Protein-rich chicken, duck, fish and meat are acidic foods. In catering, we should master the acid-base balance, and the two should not be biased. Only by balancing can we benefit properly. If you are full of cream and thick taste all day, the acid-base imbalance will seriously affect your health. No wonder the ancients said, "I don't know how thick taste hurts people, but it is my teacher to be sweet and weak." > > > More exciting next page? Papers on diet, nutrition and health?