The basic principles of dietary collocation
The basic principles of dietary collocation, diet is also very important in our lives, many people do not pay attention to the diet, diet directly affects our health, a reasonable diet is responsible for their own, the following take a look at the basic principles of dietary collocation what it is.
The basic principles of dietary matching1
First, the principle of dietary matching
1, "food is not tired of miscellaneous". The intention is that food should be varied. The purpose is to achieve the goal of nutritional comprehensiveness through food diversification. "Miscellaneous" mainly refers to the types of food to be more, spanning to be large, attributes far, the average person's diet should be more than 30 kinds of food types per day (the Japanese daily food types per person requires more than 35 kinds)
2, the combination of food can play a role in nutritional complementarity or to make up for some of the deficiencies or to make up for some of the damage.
3, food combinations must avoid the "mutually exclusive" "inappropriate" that is safe and non-toxic.
4, and strive to match the food with *** same performance to enhance nutritional health effects.
5, the combination of modern nutritional theory and Chinese medicine theory of health, to guide the rational combination of food and complete the matching skills.
Second, the skills of staple food collocation
1, coarse and fine collocation, grain and beans mixed food. Such as two rice flour cake (standard flour, cornmeal each one-half), mung bean millet porridge, sesame paste rolls, sweet potato porridge
2, grain and vegetables, grain and fruit collocation. The most common is pumpkin rice, carrot rice, if then with some fruits, such as jujubes, lotus seeds, chestnuts or nuts, will not only increase the content of vitamins, unsaturated fatty acids in the staple food, but also to make the staple food has a special flavor.
3, staple food with wheat. Oats, buckwheat, oat and other proteins, fat, B vitamins, calcium, zinc and other nutrients are higher than wheat flour, certain ingredients and lipid and other health effects. Such as buckwheat, corn porridge; barley, sorghum rice porridge; buckwheat, standardized flour homemade cakes.
4, food and vegetables. Rice with a good vegetarian dishes, such as rape rice.
5, rice and noodles mixed. Daily meals using rice, noodles mixed eating method is more scientific.
6, the feast of the staple food collocation
The traditional feast of the composition of the defect is the proportion of staple food is too small, can not reflect the status of staple food in the meal. To reform the irrationality of the relationship between the heat ratio of the traditional banquet. To achieve the diversity of staple foods, patterns, varieties, complementary nutrition, delicious. If you can add the following varieties, buns, dumplings, pies, spring pancakes, spring rolls and other main and side dishes with the flavor of snacks are food and vegetables with the main and side dishes with the main and bean with the varieties of staple food.
The basic principles of dietary matching2
1, meals with staples, coarse and fine with, coarse and fine quite
Meals with staples is not difficult to do, which is completely in line with the Chinese people's dietary habits at home. The idea of mixing and matching staple foods is also y rooted in people's hearts, but the proportion of roughage should be how much, many people are not clear. According to the existing Dietary Guidelines, the proportion of coarse grains should ideally be 50 nicks (USDA guidelines), or at least one=two per day (China Health Planning Commission guidelines). Many people can't do this, they don't know enough about the importance of coarse grains, or take it for granted that fine grains (refined grains) should be the mainstay, and some even mistakenly believe that eating too much coarse grains is not good for gastrointestinal digestion.
White rice, white bread, white noodles and other refined grains of nutritional value is very poor, added fat, or added sugar, or added salt and alkali, or both of the instant noodles, cookies, high-fat bread, oil cake, doughnuts, snacks, etc. is particularly bad, should be eaten as little as possible.
2, meals to have fresh vegetables
meals to eat vegetables is not difficult, especially lunch and dinner, but to eat good vegetables need to be carefully selected. First of all, to ensure that fresh, pickled vegetables, pickles, long-term storage of vegetables are not recommended. Second, to choose more dark-colored vegetables, including dark green, red and yellow colors and purple, like spinach, rape, rape, choy sum and other leafy green vegetables are especially important. Once again, choose more cruciferous vegetables, including broccoli, greens, cabbage, kale, and roe, which have a clear anti-cancer effect. Finally, mushrooms and algae, such as mushrooms, fungus, kelp, wakame, etc., they help to improve immunity, but also to make the table more diverse vegetables.
Fresh vegetables are the only food that can be good for you, and their many health benefits have been confirmed by a large number of scientific studies, such as weight control, prevention of cardiovascular disease, diabetes, and anti-cancer. But it's also important that vegetables are eaten correctly, cooked moderately, and with less oil and salt.
3, meals should have protein food
Protein food refers to fish, meat, eggs, milk and soy products. These foods have a high nutritional value, not only to provide high-quality protein, but also to provide vitamins and minerals, such as calcium, iron, zinc, vitamin A, vitamin B, and so on, and therefore is to maintain the human body an important guarantee of nutrition. Meal preparation must be tightly grasp the core of the protein food.
Because protein cannot be stored in the body and is consumed within hours of eating, it is a good idea to consume protein at all three meals to ensure that it is well utilized. Generally speaking, breakfast can use dairy products, eggs, soy products, etc. to provide high-quality protein; lunch and dinner can use livestock and poultry meat, fish and shrimp, eggs, soy products, etc. to provide protein. Extra meals can be used to provide proteins such as dairy and nut foods. Some studies have found that three meals evenly intake of protein, to delay the age of 50 years after the muscle decay. The effect is stronger than the centralized intake of protein.
Basic Principles of Dietary Preparation3 One, eat a good breakfast Many people say to me: Xinlu teacher, want to eat a balanced diet is not to eat more fruits and vegetables, which is what can be difficult. In fact, this sentence words, right and wrong. Our Chinese dietary habits is to eat casually in the morning, eat well at night, and even more and more people began to not eat breakfast. This is very harmful to the body, scientific dietary supplement habits should be breakfast to eat well, lunch to eat full, dinner to eat less. Breakfast is the beginning of our day, if you do not eat breakfast or breakfast nutritional deficiencies, blood sugar levels will be relatively low, and thus can not be timely for the normal work of the nervous system to deliver sufficient energy material, you will feel tired, fatigue, brain can not be focused, mental, unresponsive. Long-term not eat breakfast, chronic diseases may "on" body. Do not eat breakfast, hungry to start the day's work, the body in order to obtain power. Will use the thyroid, parathyroid, pituitary and other glands to burn tissue. In addition to causing glandular hyperactivity, it will make the body acidic and suffer from chronic diseases. Many of the common gastroenteritis and stomach problems are caused by not eating breakfast for a long time. How to eat breakfast? Breakfast avoid greasy and spicy, you should follow the scientific principles of dietary nutrition with the breakfast supplement. You can choose according to their own habits have dietary nutrition to eat, in short, breakfast must remember to eat! Two, lunch to eat full Lunch is the most important time of the day we need to add energy, with the role of "to start and end". As the saying goes, "full at noon, a day full". Enough to show that lunch is the main meal of the day, eat less in the morning, but the body heat consumption is greater. The afternoon will continue to work and study, so lunch to supplement protein, vitamins and minerals. Nutritionist recommended the following principles of lunch meal nutrition: Program 1: 1 portion of rice, potatoes, roast chicken, celery fried beef, garlic broccoli Program 2: 1 portion of rice, green pepper fried meat, beans and eggplants, Shanghai bok choy Program 3: 1 portion of rice, braised fish, steamed egg soup Three, dinner to eat less Chinese people have a not particularly good eating habits, that is, the night to eat more and to eat well! But the healthy eating habits should be to eat less at night. Because eating too much at night is prone to stones. Eat too much meat at night, but also more likely to develop cancer. Eat enough is not only easy to get fat, but also affect sleep, cause cholesterol elevation and other various unfavorable symptoms of the body. Dinner can not eat more, but also can not eat! Then how to eat dinner? Recommended dinner with: Program 1: sweet potato rice, steamed sea bass, mushrooms and vegetables, Program 2: black rice and beans congee, Kung Pao Chicken, stir-fried cabbage Program 3: roughage steamed buns, tomato scrambled eggs, cold veggie triple shredded Although the dinner advocate less to eat, but the need for The nutrition of one can not be less. We learn more about the principles of dietary nutrition, you can eat less but not less nutritious dinner. After dinner should try to eat early, six o'clock to eat more appropriate. The first thing you need to do is to take a walk after dinner to work on your digestion.