Since 1997, China Nutrition Society has successively issued three technical standards, namely, Dietary Guide for China Residents, Balanced Dietary Pagoda for China Residents and Dietary Nutrient Reference Intake 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 Chinese 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 the four eating habits
Habit 1: Put more oil, sugar and salt in cooking, and talk about delicious food without nutrition. In this regard, Professor Li Qingtian said: "Nowadays, many restaurants or residents always emphasize the taste and talk about food instead of nutrition. In order to taste good, many people put more oil and sugar in cooking, or fry or fry food. " He said that at present, the average daily intake of oil per person in China is 4 grams, while the "China Residents' Balanced Diet Pagoda" issued by China stipulates that the intake of oil per person should not exceed 25 grams per day, and excessive intake of oil and sugar will lead to chronic diseases such as obesity and hypertension.
too much salt intake is also a problem that people in China are facing 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 Nutrition Society of China is that the salt intake per person per day should not exceed 1 grams. However, at present, the salt intake per person per day in China reaches 15-2 grams, and the northern residents prefer heavy taste and 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 the 198s, the diet structure of Chinese residents still belonged to the standard oriental diet structure. In the diet of residents, coarse grains, beans, potatoes and meat all had 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 the diet of residents now is at least twice as high as that of 2 years ago." Meat is a high-energy and high-fat food. Excessive intake often leads to obesity and is the inducing factor of some chronic diseases.
habit 3: knowing that fried food is unhealthy, you are greedy for delicious food. After high temperature or smoking, fried foods such as fried dough sticks and twist, baked foods such as kebabs, 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, infants through milk, and also 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 3%, 4% and 3% of the total energy respectively. But the current situation is that many people eat too little or even no breakfast, but eat too much and too much dinner. He said, "Without breakfast, where does the morning energy come from?"? It's strange not to get sick for a long time. Eating too much at night is not only easy to get fat, but also affects sleep. How can you sleep when you are full? "
Match the foods that suit 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 to some extent reflects the position and proportion of various foods in the diet. Cereals are at the bottom, and each person should eat 3-5 grams a day; Vegetables and fruits occupy the second floor and should be eaten 4-5 grams and 1-2 grams a day; Animal foods such as fish, poultry, meat and eggs are located on the third floor, and should be eaten 125-2 grams per day (5 grams of fish and shrimp, 5-1 grams of livestock and poultry meat and 25-5 grams of eggs); Milk and legumes occupy the fourth floor, and you should eat 1 grams of milk and dairy products and 5 grams 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 requirements according to their own situation according to the pagoda of balanced diet. For example, young people and people with high labor intensity need high energy and should eat more staple foods appropriately, while the elderly and people with little activity need less energy and can eat less staple foods. The intake of all kinds of food recommended by the Balanced Diet Pagoda is an average and proportion, and the daily diet should include all kinds of food in the pagoda, and the proportion of all kinds of food should be basically the same as that of the dietary pagoda. In daily life, there is no need to eat everything according to the recommended amount of the pagoda. For example, you don't have to eat 5 grams of fish every day, but you can eat it 2-3 times a week. What is important is to follow the general proportion of all kinds of food on each floor of the pagoda, exchange the same kind, allocate colorful meals, rationally allocate the amount 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 supplementary food after breastfeeding for 4 months.
Infant and preschool children's diet: Infants and preschool children should drink milk every day, and develop a diet habit of not being picky about food and not being partial to food; Children should drink no less than 35 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 animal and seafood foods every week; Preschool children should increase the weight of food and gradually eat some coarse grains.
School-age children's diet: ensure a good breakfast, eat less snacks, drink light drinks and control sugar; School-age children can accept most of adults' diets. Boys' food intake is not lower than that of their fathers and girls' mothers. In particular, they should have a good breakfast. The food intake should be 1/3 of the total daily consumption. The food should be matched with 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 cereals, 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 soybean foods; Teenagers who consume a certain amount of milk and beans every day can supplement the calcium needed for growth and development, and increase the intake of vitamin C can promote the absorption of iron. Girls in adolescence should often eat seafood to increase the intake of iodine.
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, China's recommended diet, stipulates that the daily energy, protein, calcium, iron and other nutrients such as iodine, zinc, vitamins A, D, E, B1, B2, C, etc. of 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.
Diet for lactating mothers: China's recommended diet recommended dietary allowance suggested that lactating mothers should increase their daily intake of protein, calcium and energy, so lactating mothers should drink milk and eat more animal food, soy products and aquatic products.
diet for the elderly: the elderly must get enough micronutrients from the diet, the food should not be too refined, and the staple food should be thick and thin to meet the needs of fiber and various trace elements.
reasonable diet
reasonable diet composition and scientific and nutritious collocation are important aspects to maintain human health. Vegetables are closely related to our daily meals. To eat vegetables correctly, it is more important to mix them correctly besides minimizing the loss and toxicity of vitamins. Here are 1 important vegetable collocation taboos for readers, hoping to help you.
1. Radish (radish, radish)
It 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 potato (sweet potato, sweet potato, sweet potato, sweet potato)
can't be eaten together with persimmon. When they meet, they will form stomach persimmon stones, which will cause bloating, abdominal pain, vomiting, and even gastric bleeding in severe cases, which will be life-threatening; It is also not suitable for eating with bananas.
3. Leek (a kind of grass, a lazy vegetable)
You can't eat it with spinach, because both of them have intestine-sliding effect and are easy to cause diarrhea. Do not eat with honey, eating with honey is easy to cause heartache; Do not eat with beef. Eating with beef is hot and hot. Here, we should especially remind rural friends not to put leeks when frying vegetables, and the color matching is unscientific.
4. Eggplant (Lagerstroemia indica and Kunlunzi melon)
Avoid eating with snakehead and crab, which is harmful to the stomach and intestines. Besides, generally, over-ripe eggplant is not suitable for eating and is easy to cause poisoning.
5. Spinach (spinach, red-rooted vegetables)
It is not suitable to eat with tofu, which is easy to make people lack calcium, and of course it is also forbidden to eat with leeks.
6. Pumpkins (pumpkin, pumpkin, rice melon)
Do not eat with vegetables and fruits rich in vitamin C; Do not eat with mutton, otherwise jaundice and beriberi will easily occur.
7. Bamboo shoots (bamboo shoots)
It is not suitable to eat with tofu, and it is easy to produce stones; Do not eat with partridge meat, which makes people abdominal distension; Do not eat with sugar; Not suitable for eating with sheep liver.
8. Zizania latifolia (Zizania latifolia, Zizania latifolia)
It is not suitable to eat with tofu, otherwise it will easily form stones.
9. Celery (celery, celery, medicinal celery and parsley)
Avoid eating with vinegar, otherwise it will easily damage teeth; Not suitable for eating with cucumber.
1. Mustard (nursing grass, water chestnut)
Avoid eating with crucian carp, otherwise it will easily cause edema.