What is a nutritious diet? As people get busier and busier, they attach great importance to health. In order to maintain the growth of food, the human body uses food nutrients as nutrition, and the reasonable collocation of food helps the body, thus supplementing a lot of nutrients. Let me tell you what a nutritious diet is.

What is a nutritious diet 1 1? What is dietary nutrition?

Maybe you don't know what dietary nutrition is. In fact, the so-called dietary nutrition means that we absorb all the nutrients from the food we eat to help the body digest and absorb. Insufficient nutrition will make the body unhealthy and bring some unimaginable symptoms to the body. What is dietary nutrition? How to make dietary nutrition inhaled into our bodies to supplement our bodies?

Nutrition refers to the behavior that the human body takes in appropriate beneficial substances from the outside in order to maintain health. It is a comprehensive process of intake and utilization of food, and it is the whole process of intake, digestion, absorption and excretion of nutrients in food.

Nutrition should be understood as nourishing or being nourished, that is, seeking health. There are several explanations for the meaning of nutrition: the human body absorbs nutrition from food to support the body; The human body absorbs necessary substances from the outside to maintain its growth, development and other life activities; The human body absorbs nutrients needed to maintain growth from the outside; The process by which the human body absorbs nutrients to maintain life.

In short, the whole biological process of food intake and utilization by human body in order to maintain life activities such as growth, development, metabolism and repair is called nutrition. The subject that studies this biological process and its related factors is called nutrition.

A branch of nutritional biology. Therefore, the meaning of nutrition does not refer to matter, nor is it a material noun, nor is it a synonym for nutrients. Nowadays, many people don't understand the meaning of nutrition correctly and use inappropriate words, such as adequate nutrition, rich nutrition and high nutrition. We should correctly change it into adequate nutrition, rich nutrition and high nutritional value.

In addition, some people use nutrition and hygiene phrases, which is also wrong, because there is no hygiene problem in nutrition. Because food has many health problems, it is correct for us to use food hygiene phrases. We can't be arrogant.

In order to maintain normal life activities and engage in labor, the human body must constantly ingest food and drinking water every day. Food and drinking water contain all kinds of organic and inorganic substances necessary for human body, which are called nutrients. Therefore, the food in "food is the most important thing for the people" actually refers to the nutrients in food. There are dozens of nutrients in food, which can be divided into six categories according to their chemical properties: protein, carbohydrates, minerals (mineral salts or inorganic salts), vitamins and water. Now some people call the dietary fiber that can't be digested and absorbed in carbohydrates the seventh nutrient.

The so-called dietary nutrients are the fruits, vegetables, fish and eggs we eat every day. According to research, the more expensive we eat, the more advanced we are, and the higher our nutritional value is. In fact, many ordinary vegetables and foods around us can supplement a lot of nutrition.

Second, how to match the daily dietary nutrition?

People now live in a fast-paced lifestyle, and it is precisely because of this environment that people have no free time to recuperate. They naturally supplement their body nutrition in their daily diet, but some people's nutritious diet is not so reasonable, they don't know much about the collocation of nutritious diet at all, and they don't know what kind of food they should eat in order to achieve good results.

1, one bottle of milk per person per day.

It is found that calcium is the easiest deficiency for urbanites, and the ultimate consequences of calcium deficiency are atherosclerosis, atherosclerosis, hypertension, colon cancer, Alzheimer's disease and other diseases. But milk is rich in calcium, so developing the habit of drinking milk every day can effectively prevent the loss of calcium. Add a bottle of milk every morning after breakfast or before going to bed 1 hour. As for those who can't drink milk because of lactase deficiency, they can drink yogurt instead.

2. One egg per person per day

The nutrients contained in eggs are what a person needs in a day, so it is conceivable that eggs are important to us. An egg weighing about 1 contains about 280 mg of cholesterol, in which lecithin can reduce blood viscosity and avoid cholesterol deposition. The essential amino acids provided by eggs are very suitable for human needs.

3. Eat beans and bean products every day.

The nutrition of bean products is mainly reflected in its rich protein content, which contains essential amino acids similar to animal protein. Beans and bean products can not only help solve malnutrition, supplement protein needed by human body, but also prevent overnutrition, unlike eating meat, which will increase cholesterol. Among them, soybean has the highest protein content and the best quality among existing crops. Although bean products are rich in nutrition and good in color, smell and taste, they are not suitable for everyone. Patients with diabetic nephropathy should avoid eating or eat less.

4. Create conditions to eat marine fish

Marine fish oil is rich in unsaturated fatty acids, which can reduce blood fat. When polyenoic acid is combined with cholesterol in blood, it can reduce platelet aggregation, reduce blood viscosity and effectively eliminate fat deposition in blood vessels, so it is a "scavenger" of blood vessels.

5. Eat more poultry and less pork.

Pork has always been the first choice of meat on the family table. Although delicious, it contains a lot of saturated fatty acids. Protein in livestock meat and poultry meat is animal protein, which is an essential nutrient for human body, and contains only a very small amount of saturated fatty acids. So nutritionists are in favor of eating more chickens and ducks, not that pork can't be eaten, but that eating less pork is good for your health.

Then, we must remember that we must drink a glass of milk every morning. Only by drinking a glass of milk can we get enough protein in our body, and the nutrients in milk will be more abundant every day. These nutrients are what we need every day. If we don't like drinking milk, we can switch to yogurt to become more appetizing.

What is the balance between impurities and essence in nutritious diet 2?

The human body needs a variety of nutrients, and many long-lived elderly people are mainly vegetarian, with diverse foods and never partial eclipse, which is very convincing. Simple and meticulous diet is harmful, especially to the growth and development of teenagers and children, and it is easy to cause the lack of trace elements and vitamins. Therefore, besides paying attention to the color, smell, taste and shape of food, we should also advocate food diversification. Here I will focus on coarse grains. "Coarse grains" is a name relative to "flour rice" such as rice, wheat and white flour, which mainly refers to products such as corn, sorghum, millet, buckwheat, oats, naked oats, potatoes and various beans. Do people who eat white rice, delicacies, fish and meat need to clean their stomachs every day? Eating coarse grains can make your stomach healthier and your appetite stronger. There is an old saying that "five grains are abundant", which means that coarse grains and flour and rice are rich in nutrition, and eating them together is beneficial to health. We know that different kinds of cereals have different nutritional values. Oats are rich in protein. Millet is rich in tryptophan and carotene; Beans are rich in high-quality protein; Sorghum is rich in fatty acids and iron; Potatoes contain carotene and vitamin C. At the same time, many coarse grains also have medicinal value. For example, corn is recognized as the "golden crop" in the world, and its cellulose is 4- 10 times higher than that of polished rice and refined flour. Cellulose can accelerate intestinal peristalsis, eliminate the factors of colorectal cancer, reduce cholesterol absorption and prevent coronary heart disease. Mung beans are sweet and cold, and have the functions of diuresis, detumescence, neutralization and detoxification, cooling and quenching thirst; Buckwheat contains chlorophyll and rutin that other grains do not have. The vitamin B 1 and B2 in buckwheat are twice as high as those in wheat, and niacin is 3-4 times as high. Nicotinic acid and rutin contained in buckwheat are drugs for treating hypertension. Regular consumption of buckwheat also has a certain effect on diabetes. Fresh brown rice is more beneficial to health than polished rice, because the more refined the grain, the more vitamins, protein and cellulose are lost. Although dietary fiber in coarse grains can not be digested and utilized by human body, it can ventilate and moisten intestines, clean up waste and promote food residues to be excreted as soon as possible. Medical research also shows that cellulose helps to resist many diseases such as gastric cancer, intestinal cancer, breast adenocarcinoma and ulcerative enteritis. But for coarse grains, we should not eat too much, because excessive consumption of coarse grains also has disadvantages. Take people aged 25-35 as an example. If you eat too much "coarse grains", it will affect the absorption of protein, inorganic salts and some trace elements by human body functions, and even affect the reproductive capacity of human body.

Disadvantages of eating too much coarse grains:

1, eating too much coarse grains will affect digestion. Excessive cellulose can lead to acute symptoms such as intestinal obstruction and dehydration.

2, eating coarse grains for a long time will also affect absorption, so that the human body lacks a lot of basic nutrition. The so-called "delicious face" is a typical manifestation of malnutrition caused by eating too much cellulose.

3. For those "special" people who need a lot of nutrition, the harm caused by excessive consumption of coarse grains is the most obvious, including pregnant women, lactating women and teenagers in their growth and development.

4. Cellulose can also interfere with drug absorption. It can reduce the efficacy of some hypolipidemic drugs and antipsychotic drugs.

Three ways to eat coarse grains correctly;

1, eat coarse grains and drink plenty of water in time. The cellulose in coarse grains needs to be backed by enough water to ensure the normal work of the intestine. Generally, if you eat 1 times cellulose, you should drink 1 times more water.

2. Eating coarse grains step by step and suddenly increasing or decreasing the consumption of coarse grains will cause intestinal reaction. For people who usually focus on meat, in order to help the intestines adapt and increase the intake of coarse grains, it is necessary to step by step and not rush.

3, eat coarse grains with leeks When we make food every day, in addition to taking into account tastes and hobbies, we must also consider the combination of vegetarian food and balanced diet. The daily intake of coarse grains should be 30 ~ 60 grams, but it should also be adjusted according to personal conditions.

There is no doubt that coarse grains usually taste worse than flour and rice, which is one of the main reasons why people avoid roughness and strive for perfection. In addition, coarse grains with poor taste remind many people of that time of poverty and even hunger, and the unpleasant experiences in those years. So it is not surprising that few people really like to eat coarse grains. Nutrition and health care are the main driving forces for people to choose and pay attention to coarse grains.

Three basic principles: first, eat with flour and rice; Second, intensive cultivation of coarse grains; The third is to buy or make local flavor food to eat.

What is a nutritious diet? A balanced diet and reasonable nutrition are the core of a healthy diet.

Perfect and reasonable nutrition can ensure the normal physiological function of human body, promote health and growth, improve the body's resistance and immunity, and is conducive to the prevention and treatment of certain diseases.

Reasonable nutrition requires that the diet can supply all the nutrients needed by the body, and there will be no shortage or surplus. A balanced diet is mainly to ensure the needs of nutrients from the diet and achieve reasonable nutrition. It needs to consider not only the types and quantities of nutrients contained in food, but also the reasonable processing methods of food, how to improve the digestibility and reduce the loss of nutrients during cooking.

In a nutrition research center, volunteers who eat less than three servings of fruits and vegetables a day have about five times higher risk of cataract than those who eat more than three servings of these foods. Eat less red meat. A study in a gynecological hospital confirmed that women who eat beef, pork or mutton every day are two and a half times more likely to develop colon cancer than women who only eat it once a month. Women who eat chicken or fish instead of red meat have a lower risk of colon cancer.

Nutritional diet is to design recipes for one day, one week or one month according to people's physical needs and the contents of various nutrients in food, so that the proportion of protein, fat, carbohydrates, vitamins and minerals ingested by people is reasonable, that is, to achieve a balanced diet.