Dietary Nutritional Tips
Dietary Nutritional Tips, Reasonable diet refers to the three meals a day to provide nutrients must meet the human body's growth, development and a variety of physiological and physical activity needs. A reasonable diet can achieve the purpose of significant weight loss. The following share dietary nutritional knowledge.
1, food variety, cereal-based
1, each food contains different nutrients, any natural food can not provide complete nutrition.
2, a variety of food collocation, in order to meet the body's various nutritional needs.
Multiple foods should include:
The first category of cereals and potatoes: cereals include rice, noodles, grains, etc., potatoes include potatoes, sweet potatoes, cassava, etc.
The second category of cereals is the potato, sweet potatoes, cassava, etc.
The second category of potato is the potato.
The second category is animal food: including meat, poultry, fish, milk, eggs and so on.
The third category is legumes and their products: including soybeans and other dry legumes.
The fourth category is vegetables and fruits: including fresh beans, roots, leafy vegetables, eggplant and fruits.
The fifth category is purely caloric foods: including animal and vegetable oils, starches, table sugar, and alcohol.
No bad food, only irrational diet, the key is balance. The key is balance. Diversify your food to get more of the beneficial phytochemicals. It is recommended to consume an average of 12 or more foods per day and 25 or more per week.
The recommended indicators are:
The average number of food varieties of cereals, potatoes and legumes is more than 3 per day, and more than 5 per week;
The average number of food varieties of vegetables, mushrooms, algae and fruits is more than 4 per day, and more than 10 per week;
The average number of food varieties of fish, eggs, poultry and meat is more than 3 per day, and more than 10 per week;
The average number of food varieties of fish, eggs, poultry and meat is more than 3 per day, and more than 10 per week; and more than 10 per week. Number of food varieties averaged more than 3 per day and more than 5 per week;
Number of food varieties of milk, soybeans, and nuts averaged more than 2 per day and more than 5 per week.
Cereal-based is the basic guarantee of a balanced diet. Daily intake of cereals and potatoes 250 to 400 grams of food, of which 50 to 150 grams of whole grains and mixed legumes, 50 to 100 grams of potatoes; it is recommended that the daily cereals and potatoes a reasonable combination of moderate selection of whole grains, dry legumes, such as available rice with black rice, brown rice, oats, millet, pea grains, etc.. Cereals include wheat flour, rice, corn and other products, such as rice, steamed bread, cornmeal cakes, bread, cookies, cereals and so on. Potatoes include sweet potatoes, potatoes, etc., which can replace part of the grain, so it is recommended that potatoes should not be chosen as a side dish when preparing meals, and should be counted as part of the cereal and potato group if they are used. Miscellaneous legumes include dry legumes other than soybeans, such as red beans, mung beans, kidney beans.
Two, eat a balanced diet, a healthy weight
Every day exercise, maintain a healthy weight.
Eat too much, control total energy intake, maintain energy balance.
Adhere to daily physical activity, reduce sedentary time, get up and move every hour.
How to eat too much
1, regular meals
2, meal portioning
3, less than one or two bites per meal
4, reduce the intake of high-energy food
5, reduce dining out
Make physical activity a habit, set goals, cultivate interest, and make it a habit. Make physical activity a habit, set goals, cultivate interest, be persistent, reduce sedentary time, and get your body moving.
Third, eat more fruits and vegetables, dairy, soy
Vegetables and fruits, dairy and a moderate amount of beans, nuts, is an important part of the ideal dietary pattern, providing more than 30% of the nutrients, including more than 15 kinds of nutrients, the most important nutrients, including vitamin C, carotene, dietary fiber, potassium, calcium, selenium and so on.
Vegetables and fruits, rich in vitamins, minerals, dietary fiber, and low in energy, play an important role in meeting the body's micronutrient needs, maintaining the normal function of the human intestinal tract, and reducing the risk of chronic diseases. Vegetables and fruits also contain a variety of plant compounds, organic acids, aromatic substances and pigments and other components that can enhance appetite, help digestion and promote human health.
Milk, rich in calcium, is a good source of high-quality proteins and B vitamins; there are many varieties of milk, liquid milk, yogurt, cheese and milk powder can be used. China's long-term calcium intake of residents is insufficient, daily intake of 300g of milk or a considerable amount of dairy products can be a good supplement to the shortage. The increase in milk intake is conducive to the growth and development of children and adolescents, and the promotion of adult bone health.
Soybean, rich in high-quality protein, essential fatty acids, vitamin E, and contains soy isoflavones, plant sterols and other plant compounds.
Nuts, rich in lipids and polyunsaturated fatty acids, protein and other nutrients, is a useful addition to the diet.
Dietary Nutrition Tip 2 Dietary Hygiene Knowledge In our daily life, people often have some unhygienic dietary habits and behaviors, but many people have not yet paid attention to this, which is very unfavorable to the health of the body. The human hands every day to do this dry that, contact with a variety of things. Will be contaminated with germs, viruses and parasite eggs. Before eating, wash your hands carefully with soap in order to reduce the possibility of "illness from the mouth". 2, eat raw fruits and vegetables to wash. Fruits and vegetables in the growth process will not only be contaminated with germs, viruses, parasitic eggs, and residual pesticides, insecticides, etc., if you do not clean, not only may be infected with the disease, but also pesticide poisoning. 3, do not eat wild vegetables, wild fruit. There are many types of wild vegetables, wild fruit, some of which contain harmful toxins, inexperienced people are difficult to identify clearly, only do not eat wild vegetables, wild fruit, in order to avoid poisoning, to ensure safety. 4, do not eat rotten food. Food rotting and spoilage, it will taste sour, bitter; exudes a strange smell, which is caused by the proliferation of bacteria, eat these foods will cause food poisoning. 5, do not feel free to buy, eat street vendors selling poor-quality food, drink. These poor-quality foods and drinks are often of substandard hygiene quality, and their consumption is hazardous to health. 6, do not drink raw water. Whether the water is clean, only with the naked eye is difficult to distinguish, clear and transparent water may also contain germs, viruses, drink boiled water is the safest Common dietary hygiene misunderstandings are as follows: 1, good hilarity and happy meal: Whenever the holidays, people mostly like to go to the restaurant in pairs "handful of", or friends and family to "handful of", or to the restaurant to "handful of", or to the restaurant to "handful of". The first time I saw this is when I was in the middle of a movie, and it was the first time I saw a movie. This is not conducive to health, not in line with dietary hygiene, especially at this very time, it is best to implement the meal system. The practice of sharing meals is responsible for and respects the lives and health of others and yourself. 2, with white paper package food: some people like to use white paper package food, because the white paper looks like a clean and dry. But in fact, white paper in the production process, will add a lot of bleach and with the corrosive effect of chemical raw materials, pulp, although after rinsing and filtering, still contains a lot of chemical ingredients, will contaminate the food. As for the use of newspapers to package food, it is even more undesirable, because the printing of newspapers, will use a lot of ink or other toxic substances, very harmful to the human body. 3, with wine disinfection dishes: some people often use white wine to wipe dishes, thought this can achieve the purpose of disinfection. Unbeknownst to them, the alcohol content of medical disinfection is 75°, and the alcohol content of white wine is 56° or less, and white wine is different from medical alcohol. Therefore, the use of white wine to wipe dishes, not to achieve the purpose of disinfection. 4, rag cleaning is not timely: experiments show that the use of a week after the home of a brand new rag, the number of bacteria will let you surprised; if the restaurant or stalls, the situation will be worse. Therefore, before wiping your dining table with a rag, you should wash it well. Rags should be sterilized by boiling water every three or four days to avoid health hazards due to improper use of rags. 5, wipe the tableware with toilet paper: laboratory tests have proved that many toilet paper (especially informal manufacturers of toilet paper) disinfection status is not good, these toilet paper because of the disinfection is not complete and contains a large number of bacteria; even if the disinfection is better, the toilet paper will be in the process of placing the contamination. Therefore, using ordinary toilet paper to wipe dishes or fruits, not only can not wipe the food clean, but will be in the process of wiping, to bring more opportunities for food contamination. 6, with a towel dry dishes or fruit: people tend to think that tap water is raw water, unhygienic, so in the tap water rinsed dishes or fruit, and then often towel dry. This seems to be health care, but the opposite is true. It must be known that the dry towel will often survive many germs. At present, most of China's urban tap water after rigorous disinfection, so that the detergent and tap water thoroughly rinsed food is basically clean, you can rest assured that food, no need to wipe with a dry towel. 7, the spoiled food will be boiled and then eat: some housewives are more frugal, sometimes slightly spoiled food by high temperature after cooking and then eat, think so you can completely eliminate bacteria. Medical experiments have proved that the toxins secreted by bacteria before entering the human body are very resistant to high temperatures and are not easy to be destroyed and decomposed. Therefore, this method of using heat to deal with the remaining food is not desirable. 8, the fruit rotten part of the gouge off and then eat: some people eat fruit, used to the fruit rotten part of the cut and then eat, thought this is more hygienic. However, microbiology experts believe that: even if the fruit has been rotten above the part of the cut, the remaining part of the juice has been passed into the bacterial metabolites, and even microorganisms began to reproduce, which can lead to human cell mutation of mold and carcinogenic. Therefore, as long as the fruit has been rotten part, it is not appropriate to eat, or throw away for good. Dietary Nutrition Tips 3 A little knowledge of health 1, get up every day and drink a glass of water to clean the stomach. 2, every day to develop the habit of drinking water, at least a liter of it every day. 3, to avoid overeating, after nine o'clock in the evening, it is best not to eat snacks. 4, eat more fiber food 5, eat instant noodles, first use warm water to wash instant noodles, stirring after pouring the wax coating of the water, repeat in another pot of water to cook noodles, because instant noodles have a layer of wax coating, a large amount of accumulation in the body will cause cancer. 6, fasting when it is best not to eat nine types of fruit: bananas, oranges, black dates, sugar cane, fresh lychee, pineapple, hawthorn, tomatoes, persimmons. 7, eating while walking is not good for gastrointestinal health. 8, a variety of snacks such as snow cakes, cookies, chocolate, etc. when the breakfast is unhealthy. 9, can not drink tea after meals. Because tea contains tannic acid, will inhibit the secretion of gastric juice to drink intestinal fluid, is not conducive to the digestion of certain proteins, resulting in indigestion. 10, do not eat raw fresh cauliflower, water chestnuts, sugar, fresh fungus, honey. Second, dietary nutrition 1, food variety, cereal-based; 2, eat more vegetables, fruits and potatoes; 3, every day to eat milk, beans or their products; 4, often eat the right amount of fish, poultry, eggs, lean meat, eat less fat and meat oil; 5, the amount of food and physical activity should be balanced to maintain a suitable body weight; 6, eat light and less salt 'meals; 7, if you drink alcohol should be moderate; 8, eat clean, hygienic, non-perishable food. Third, dietary enrichment 1, food variety, cereal-based In addition to breast milk, any one of the natural food can not provide the human body all the nutrients needed, a balanced diet must be made up of a variety of food to meet the human body a variety of The first thing you need to do is to get your hands on a new pair of shoes or boots. Cereals are the mainstay of the traditional Chinese diet. The reason that cereals are the mainstay of the traditional Chinese diet is to remind people to maintain the good traditions of our diet and to avoid the drawbacks of the dietary habits of developed countries, which are dominated by high-energy foods. 2, eat more vegetables, fruits and potatoes Eating more vegetables, fruits and potatoes, in the protection of cardiovascular health, enhance the ability to resist disease, reduce the risk of eye disease in children and the prevention of certain cancers play a very important role. 3, eat milk, beans or their products every day In addition to rich in high-quality proteins and vitamins, milk is also high in calcium, and the utilization of calcium is also very high, is an excellent source of natural calcium. China's residents dietary provision of calcium is generally low, on average, only about half of the recommended supply. There are also more children suffering from rickets in infants and young children in China, which may have some connection with insufficient dietary calcium. Therefore, milk production and consumption should be vigorously developed. Beans are our traditional food, rich in high-quality protein, unsaturated fatty acids, calcium and vitamin B1 and niacin. 4, often eat the right amount of fish, poultry, eggs, lean meat, less fat and meat oil Fish, poultry, eggs, lean meat and other animal food is a good source of high-quality protein, fat-soluble vitamins and minerals. However, it is worth noting that the fat and meat oil for high energy and high fat food, excessive intake tends to cause obesity, or some risk factors for chronic diseases, should be eaten less. 5, the amount of food and physical activity should be balanced to maintain a suitable weight The amount of food and physical activity is to control the weight of the two main factors. Food provides the body with energy, physical activity consumes energy. If you eat too much and not enough activity, the excess energy will be in the body in the form of fat accumulation that increase weight, and over time will cause obesity. 6, eat light meals less salt Eat light meals less salt is conducive to health, that is, do not eat too greasy, too salty food, do not eat too much animal food and fried, smoked food. China's residents have excessive salt intake, the average is more than twice the World Health Organization recommendations. Epidemiological investigations have shown that sodium intake is positively correlated with the incidence of hypertension, and thus salt should not be too much.