The nutrients contained in various foods are not identical, and a balanced diet should be composed of a variety of foods to meet the various nutritional needs of the human body, to achieve rational nutrition, and to promote the health of the purpose of the cereal food is the main source of energy for the human body. Cereals, including rice, noodles and grains, mainly provide carbohydrates, protein, dietary fiber and B vitamins. The general adult daily intake of 250g ~ 400g is appropriate.
As the saying goes:
Coarse grains and mixed grains nutrition,
both to protect the body and save money.
Eat rice with some bran.
The whole family is in good health.
Vegetables and fruits are low in energy and an important source of vitamins, minerals, dietary fiber and phytochemicals. It is recommended that adults eat 300g to 500g of vegetables per day, 200g to 400g of fruit, and pay attention to increase the entry of potatoes. Potatoes are rich in starch, dietary fiber and a variety of vitamins and minerals. Vegetables, fruits and potatoes in the diet to maintain the normal function of the intestinal tract, improve immunity, reduce the risk of obesity, diabetes, hypertension and other chronic diseases have an important role.
As the saying goes:
Vegetarianism is the mainstay, binge eating is forbidden;
Light food is appropriate, omnivorous food is preferred;
Slow food is good, rough food is good.
Milk has a full range of nutrients, the composition of the right proportion, easy to digest and absorb. In addition to rich in high-quality proteins and vitamins, milk contains high calcium content, and the utilization rate is also very high, is an excellent source of dietary calcium. People of all ages should drink more milk for bone health, and it is recommended that each person drink an average of 300ml of milk per day. Those who drink a lot of milk or have a tendency to have high blood cholesterol and overweight and obesity should choose low-fat, skimmed milk.
Soybean is rich in high-quality protein, essential fatty acids, a variety of vitamins and dietary fiber, and contains phospholipids, oligosaccharides, and isoflavones, phytosterols and other phytochemicals. Should be appropriate to eat more soybeans and their products, it is recommended that each person daily intake of 30g ~ 50g of soybeans or a considerable amount of soy products. Soy products include soy milk, soy flour, tofu, and so on.
As the saying goes:
Eat meat as well as eat tofu,
Tofu greens to keep safe;
Gold and silver beans, not as good as soybeans
Soybeans are the most popular type of food in the world, but they are also the most popular type of food in the world,
The most popular food in the world is tofu. p> soybeans ---- meat in the field .
Fish, poultry, eggs and lean meat all belong to animal food, is a good source of high-quality protein, lipids, fat-soluble vitamins, B vitamins and minerals for human beings, is an important part of a balanced diet. Lean animal meat has high iron content and good utilization. Poultry fat content is also lower, and unsaturated fatty acid content is higher; eggs are rich in high-quality protein, a variety of nutrients are more complete, is a very economical source of high-quality protein.
But animal foods generally contain a certain amount of saturated fat and cholesterol, which may increase the risk of cardiovascular disease.
Eat a light, low-salt diet and get into the habit of eating a light, low-salt diet, i.e., meals that are not too oily, not too salty, and not
To consume too much animal food and fried, smoked, and salted food. Daily cooking oil intake should not exceed 25g-30g, the amount of salt should not be more than 6 grams is appropriate, in addition to salt, but also should eat less pickles, monosodium glutamate and other high-sodium foods, as well as processed foods containing sodium. Eating too much salt increases the risk of hypertension.
Maintaining a healthy weight eating and exercise is to maintain a healthy weight of the two main factors, if the amount of food and exercise is too large and insufficient, excess energy will be in the body in the form of fat to accumulate, increase body weight, resulting in overweight or obesity; on the contrary if the amount of food is not enough, due to lack of energy caused by low body weight or emaciation.
Food is not excessive means to eat less a few mouths, do not eat every meal to ten percent full.
As the saying goes:
Eating without leaving the mouth, health is excellent;
Eating less than a mouthful of food, living up to the ninety-nine;
Eating less than a mouthful of food at night is a comfortable night.
Height alcohol contains high energy, white wine is basically pure energy food, does not contain other nutrients. Uncontrolled drinking, will make the appetite decline, food intake decreased, so that a variety of nutrient deficiencies, acute and chronic alcoholism, alcoholic fatty liver, severe cases will cause alcoholic cirrhosis. Excessive drinking also increases the risk of hypertension and stroke.
As the saying goes
Drinking a little alcohol is a friend of health
Drinking a lot of alcohol is a culprit
Eating fresh and healthy food is a fundamental measure for preventing foodborne illnesses and achieving food safety. Smoked foods and some colorful foods may contain harmful ingredients such as benzo(a)pyrene or sulfites, which are not suitable for eating. High temperature heating can kill most of the microorganisms in the food, to extend the preservation time; refrigerated temperature is often 4 ℃ ~ 8 ℃, only suitable for short-term storage; and freezing temperature as low as -12C ~ -23 ℃, can keep the food fresh, suitable for long-term storage.
As the saying goes:
To be healthy, food should be fresh
Stinky fish and shrimp, send the enemy.
Physical activity refers to physical activity that expends energy, including sports exercise, but also includes household chores, like washing dishes, scrubbing floors, and cleaning rooms. It also includes things you don't want to do in the office, like climbing stairs (while you take the elevator) Exercise is a planned, organized, and repeatable movement that is designed to improve or maintain one or more states of fitness, including the rational expenditure and distribution of energy.
6,000 steps of physical activity per day
Basic activity per day = 2,000 steps + 7 minutes on the bike = 1,000 steps + Mopping the floor 8 minutes = 1k steps + Walking at a moderate pace 10 minutes = 1k steps + Tai Chi 8 minutes = 1k steps
< strong> 1---- a bag of milk every day
2---- 250 grams of carbohydrates every day
3 --- guarantee 3 portions of high-protein every day
4---- dietary health care four sentences words, "coarse and fine, not sweet and not salty, three, four, five meals, seven or eight minutes full"
5 --- to ensure that 500 grams of vegetables and fruits every day
food variety, cereal-based;
More fruits and vegetables, potatoes complementary;
Milk and beans, every day should be;
Moderate amount of food, fish, poultry, eggs, and meat;
Eat a balanced diet, moderate weight;
Make sure that you have the right balance of food, and that the right weight;
Light, less salt, less fat meat;
If you drink alcohol, it should be limited;
Dietary hygiene, prevention of disease and benefit of life.
Long-term adherence to a balanced diet is the basis of health. "
Wishing you all a healthy life with a balanced diet and good nutrition under the guidance of the Dietary Guidelines
Wishing you all a healthy life with a balanced diet and good nutrition under the guidance of the Dietary Guidelines
We wish you all a healthy life with a balanced diet!