From the aspects of the relationship between food nutrition types and human health, as well as the importance of a balanced diet and reasonable nutrition model to human health, it discusses that humans must pay attention to diet and nutrition in order to maintain their own health. reason.

Keywords: diet, health, reasonable nutrition, dietary food nutrition

Human life must be maintained through diet. The quality of human life and mental psychology are closely related to diet and nutrition. Your intelligence, physical strength, learning ability, athletic ability, disease prevention ability, recovery ability, reproductive ability, life span, height, and weight are also inseparable from nutritional diet. Imbalanced nutrient intake will cause many diseases. Therefore, reasonable nutrition and balanced diet are important measures to prevent diseases.

2. The relationship between reasonable nutrition and human health

Nutrition is the process in which a living body continuously absorbs required substances from the outside world to maintain life activities. For people, nutrition is the entire process of ingesting food from the outside world, digesting, absorbing and utilizing the substances the body needs in the food to maintain life activities. These substances required to maintain the normal growth, development and metabolism of the body are called "nutrients".

The basic unit that constitutes the human body is cells. Cells constitute tissues, tissues constitute organs, and organs constitute human body systems. The substances that make up cells come from nutrients in the food we eat, and they are used by the body to nourish the cells in our bodies. Cell health undoubtedly determines a person's health. There are more than forty nutrients currently known to be needed by the human body, and we can subdivide them into seven categories: first, carbohydrates, whose function is to maintain the activities of body cells, mainly derived from grains; second, lipids, Its function is to maintain cell structure and function, mainly derived from oils (edible oils, fats, nuts); third, protein, its function is to maintain the activity of body cells, mainly derived from fish, meat, beans, eggs, milk etc.; the fourth is vitamins, whose function is to regulate physiological functions, mainly derived from vegetables and fruits; the fifth is minerals, whose function is to build and repair body tissues and regulate physiological functions, mainly derived from vegetables and fruits; the sixth is water, which The function is to regulate physiological functions, and the main sources are beverages and soups; the seventh is dietary fiber, whose function is to prevent human gastrointestinal diseases and maintain gastrointestinal health, and comes from various plant foods.

Reasonable nutrition requires that the three major nutrients provide heat as a percentage of total heat energy: protein 10%~15%, fat 20%~30%, and sugar (carbohydrate) 60%~70%. Protein is an indispensable substance that constitutes human tissue. It is also the main component of various enzymes, antibodies and certain hormones. Protein can promote growth and development, maintain normal permeability of capillaries, and supply heat energy. When lacking, it can cause growth retardation, weight loss, fatigue, reduced circulating blood volume, anemia, reduced resistance to infectious diseases, and difficulty in trauma and fractures. Healing and recovery after illness are slow, and severe deficiency can cause dystrophic edema. Fat can provide heat energy, form tissue fat and store fat, supply essential fatty acids (linoleic acid), and promote the absorption of fat-soluble vitamins. But excessive fat intake can cause obesity and atherosclerosis. Animal fats contain more saturated fatty acids (except fish), and vegetable oils contain more polyunsaturated fatty acids (except palm oil and coconut oil). Saturated fatty acids can increase serum cholesterol, and polyunsaturated fatty acids can lower blood cholesterol and Triglycerides, reduce platelet adhesion. Therefore, the ratio of saturated fatty acids to polyunsaturated fatty acids (S/P) in the diet is preferably 1:1, which not only takes care of the supply of essential fatty acids, but also prevents some diseases related to fat nutrition (such as coronary heart disease, obesity etc.) occur. Carbohydrates are a food source of heat energy and have the effect of saving protein. They can ensure normal amounts of blood sugar, liver glycogen and muscle glycogen to maintain brain activity, liver detoxification and muscle activity. Insufficient intake of carbohydrates can lead to insufficient energy, retarded growth and development, and easy fatigue. Excessive intake can lead to obesity. Dietary fiber is necessary for human health and for the metabolism of substances in the human body. It cannot be synthesized by the human body and can only be supplied by food. Inorganic salts such as calcium, phosphorus, magnesium, potassium, and sodium are necessary components of the body and have important physiological functions. Iron, iodine, copper, zinc, manganese, titanium, molybdenum, selenium, chromium, fluorine, nickel, etc., which contain less than 0.01% of body weight in human tissues, are essential trace elements for the human body and are related to enzymes, vitamins, hormones, and nucleic acids. close relationship.

According to some data, overnutrition and lifestyle diseases have become the number one killer threatening human health. Various fatal and chronic diseases such as obesity, hypertension, coronary heart disease, etc. are all caused by people themselves. Unreasonable dietary structure and the invasion of foreign junk food are the biggest causes of the occurrence of civilization diseases. Nutritional science tells us: "No one food can provide all the nutrients our body needs"; "There is no bad food, only bad meals." Any kind of food can provide certain nutrients. The key is to mix a variety of foods with different characteristics to form a reasonable diet.

Various foods have different nutritional characteristics and must be properly matched to obtain comprehensive nutrition. my country's traditional eating habits are relatively reasonable and have great advantages; they are mainly cereals, supplemented by vegetables, low in sugar and high in fiber. However, with the development of the economy and the improvement of living conditions, many people are beginning to tend to eat more animal foods. The current high incidence of cardiovascular disease, hyperlipidemia, diabetes, and obesity is closely related to this dietary structure.