"Work hard for breakfast, eat more for lunch, and don't eat for dinner", which is the state that many people eat every day, but is it really right to eat like this? Experiments show that the protein digestion and absorption rate in food is 85% for three meals a day; If it is changed to two meals a day, and each meal eats half of the whole day's food, the digestion and absorption rate of protein is only 75%. Therefore, according to the living habits of our people, generally speaking, three meals a day is reasonable. So today, let's take a look at how to eat a reasonable diet and eat nutrition and health.

According to Dietary Guidelines for China Residents, the energy intake ratio of breakfast, lunch and dinner should be 30%, 40% and 30%, that is, the ratio of 3: 4: 3.

According to the survey data, 8.6% of the residents in China can't guarantee to eat breakfast every day, and in terms of age distribution, 12~ 17-year-old teenagers can't guarantee to eat breakfast, accounting for the highest proportion, and the proportion of undernutrition in this group of people is 80.7%, followed by/kloc-0. No matter what kind of survey, teenagers are a relatively large group, and even so, many parents still feel that eating is scientific enough.

At present, the problem of breakfast in China is not only limited to skipping breakfast, unbalanced nutrition, but also short breakfast time and hygienic breakfast food. Long-term skipping breakfast can easily lead to malnutrition and even malnutrition. So how to eat a healthy breakfast?

According to the dietary guidelines for China residents in 20 16 years, six suggestions are put forward:

Food is diverse, mainly cereals;

Eat balance, healthy weight;

Eat more fruits and vegetables, milk and soybeans;

Eat fish, poultry, eggs and lean meat in moderation.

Less salt and less oil, less sugar and less wine.

Put an end to waste and promote new food.

Many people don't know whether it is better to drink soybean milk or milk for breakfast. We usually see on TV that parents prepare bread and milk for their children's breakfast, and some eat soybean milk and fried dough sticks. So which is better? First of all, we should know that the low intake of milk and bean products is a common problem in China, and this problem is not limited to teenagers.

Milk, which comes from animals, and soybean milk, which comes from plants, contains different nutrient elements. According to the Table of Nutritional Components of Soybean Milk and Milk, it can be seen that the calcium content per 100g of milk is much higher than that of soybean milk. From the point of calcium supplementation, milk is more suitable for children who are growing and need calcium supplementation, pregnant women and the elderly. However, Asians are mostly lactose intolerant because of various reasons such as physical fitness. Although drinking milk, it does not mean that nutrition can be absorbed. Soybean milk has unique cellulose, and dietary fiber is also called the seventh nutrient besides protein, lipids, carbohydrates, minerals, vitamins and water. It can not only help intestinal peristalsis, prevent constipation and intestinal diseases, and prevent obesity, but also reduce blood sugar and blood lipids, and prevent diabetes and cardiovascular and cerebrovascular diseases. The fat content of soybean milk is lower than that of milk, which is a better choice for people who lose weight than milk. Therefore, everyone should choose a nutritious breakfast that suits them according to their own situation.

In terms of "eating", in addition to the low consumption of milk and bean products mentioned above, there are also high consumption of livestock meat and oil and low consumption of grain food. Chart 3, 1992 and 2002 Comparison of dietary structure of urban and rural residents in China

So if you want to change the current situation of dietary proportion in China, you must first understand the dietary structure. Dietary structure refers to the quantity of various foods in the diet and their proportion in the diet. There are four types of dietary structure in the world today:

First, the model of economically developed countries can also be called overnutrition. Its main features are:

1, mainly animal food, mostly people in Europe and America.

2. Food features: high energy, high fat, high protein and low dietary fiber, referred to as "three highs and one low".

3. People with this dietary structure are prone to obesity, hypertension, coronary heart disease, diabetes, cardiovascular and cerebrovascular diseases, etc. It can also be understood as what we commonly call "the disease of wealth".

Second, the developing country model, also known as malnutrition. Its main features are:

1, mainly plant food, representing India.

2. Food characteristics: the consumption of cereal food is large, and the consumption of animal food is small. Adequate dietary fiber.

3. This dietary structure is beneficial to prevent coronary heart disease and hyperlipidemia. However, it is also easy to cause malnutrition, poor health and reduced labor ability.

Three, balanced diet, its main characteristics are:

1, animal and plant food is relatively balanced. The representative area is Japan

2. Food characteristics: Plant food is the main food, supplemented by animal food, and the intake of protein, fat and carbohydrate is balanced.

3. This dietary structure is beneficial to prevent malnutrition and overnutrition diseases.

Four, the Mediterranean model, its main characteristics are:

1, unique to residents living in the Mediterranean region, with Greece as the representative region.

2, food characteristics: rich in plant food; Food freshness is high; Olive oil is the main edible oil; Eat a proper amount of fish, poultry, eggs, milk, etc. every day; Most adults have the habit of quoting wine.

3. The dietary structure is relatively reasonable, which is beneficial to health.

After understanding the dietary structure of the four representatives in the world, let's learn about the dietary structure in China. At present, China's dietary structure is still dominated by plant food, supplemented by animal food. However, due to the gap between urban and rural areas, as well as differences in regional and ethnic customs, China's dietary structure is unbalanced. With the development of economy and the improvement of people's living standards, the proportion of animal food in China's residents' diet has gradually increased, and the types of food have become more abundant.

In recent years, chronic diseases such as hypertension, diabetes and obesity have become the main health diseases of Chinese residents. According to the Survey Report on Nutrition and Health Status of Residents in China in 20 19, the prevalence rate of hypertension among residents aged 18 and above in China reached18.8%; The obesity rate of adults in big cities reached 12.3%, and the obesity rate of children reached 8. 1%.

Having said that, how should we know what kind of food we should eat through reasonable diet, so as to achieve a healthy and nutritious diet?

According to residents' dietary guidelines, combined with residents' diet, in order to facilitate people to understand and implement the principle of balanced diet in daily life and transform it into the weight of objects, National Health Commission entrusted China Nutrition Society to revise the China Residents' Balanced Diet Pagoda (20 16).

[I] In 2020, we all suffered incalculable losses because of eating mistakes, which also moved our national cohesion and national pride, and at the same time, we also had a lot more awe of nature. Learn to choose fresh food correctly, do not eat wild animals, respect nature, and nature will also give us a lot of gifts. On this basis, we will rationally match our food, so as to enrich the types of food we eat, put an end to waste, and let the fine traditions of our Chinese nation be inherited and carried forward.

Author: Liu Yiwei

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