As one of the world’s most famous “foodie” nations, the Chinese have an endless yearning for food. Nowadays, people pay more attention to nutrition. "Eat a little bit of everything, but don't eat too much" is most people's popular understanding of dietary diversity. The Zhangjiajie City Health Commission lists the following 9 types of food to help you eat "balanced" nutrition:
1. Whole grains.
There are many types of whole grains, including millet, corn, sorghum, black rice, buckwheat, oats and other coarse grains, as well as whole wheat flour and brown rice, as well as mung beans, red beans, kidney beans, rice beans, lentils and other miscellaneous grains. Legumes.
Sometimes, potatoes can also be used as whole grains. Coarse grains have higher nutritional value than refined grains, and have important functions in preventing obesity, stabilizing blood sugar, regulating blood lipids, and promoting defecation. Whole grain/whole grain intake should account for more than 1/3 of the staple food.
2. Dark vegetables
Dark vegetables such as dark green, red, yellow and purple have higher nutritional value and more health benefits, and should account for 50% of all vegetables. The following dishes of different colors should become the protagonists of vegetables on the table.
Rapeseed, spinach, Chinese cabbage, cabbage, amaranth, lettuce, lettuce, leek, chrysanthemum and other green leafy vegetables.
Broccoli, garlic sprouts, green peppers, bitter melon and other dark green vegetables.
Tomatoes, carrots, bell peppers, pumpkins and other red and yellow vegetables.
Purple vegetables such as purple cabbage.
3. Fresh fruits
Dietary Guidelines recommend that the average adult eats 200 to 350 grams of fruit every day. Generally, those with darker colors have higher nutritional value, such as mango, citrus, kiwi, strawberry, cherry, blueberry, etc. But overall, the nutritional value of various fruits does not differ much and can be enjoyed according to local conditions.
4. Soy products
Soy milk, tofu, dried tofu and other soy products have high nutritional value. Not only is it an important source of high-quality protein, phospholipids, calcium, zinc, B vitamins, vitamin E, dietary fiber, soy isoflavones, soy oligosaccharides, soy sterols, soy saponins and other nutrients, it is also low in fat and cholesterol-free.
It is recommended to eat 25 grams of soybeans or an equivalent amount of soy products every day (25 grams of soybeans is equivalent to 72.5 grams of northern tofu, 140 grams of southern tofu, 365 grams of soy milk, 55 grams of dried tofu, 40 grams of shredded tofu, 175 gram lactone tofu).
5. Eggs
The protein content of eggs is about 12%, which is one of the highest nutritional value and highest quality proteins among natural foods, exceeding animal foods such as meat. Eggs are also an important source of phospholipids and vitamins such as B vitamins, vitamin A, vitamin D, and vitamin E, as well as trace elements such as iron, zinc, and selenium. Moreover, eggs are particularly easy to digest and absorb, so it is recommended to have one per day.
6. Lean meat, fish and shrimp
Livestock meat (such as pork, beef, mutton, etc.) and poultry meat (such as chicken, duck meat, etc.) are high-quality proteins, lipids, A good source of vitamin A, B vitamins, iron, zinc, potassium, magnesium and other nutrients, it is an important part of a reasonable dietary structure. An average of about 100 to 150 grams of lean meat, fish and shrimp per day is enough.
7. Milk
Milk has a complete range of nutrients, rich content, appropriate proportions, easy to digest and absorb, and has extremely high nutritional value. Especially because of its high calcium content and high absorption rate, it is difficult to completely replace it with other foods. Dietary guidelines recommend drinking 300 grams of milk per day.
8. Nuts
Peanuts, walnuts, pistachios, pine nuts, almonds, cashews, hazelnuts and other nuts have high nutritional value and are proteins, polyunsaturated fatty acids, and fat-soluble Important source of vitamins and trace elements. Nuts have a relatively high fat content and should be eaten sparingly, a handful a day.
9. Olive oil and flax oil
From a health perspective, you must first reduce the amount of edible oil, eat a light diet, and try to avoid frying and over-oiling. Secondly, edible oils should be diversified, including olive oil (as well as camellia oil, canola oil, etc.), flax oil (and perilla oil), which are currently generally lacking.
The former is the main source of monounsaturated fatty acid - oleic acid, which has been proven to be beneficial to cardiovascular health; the latter is the main source of omega 3 polyunsaturated fatty acid - linolenic acid, which is important for maintaining fatty acids. Balance helps.
(Liu Hongquan, Food Safety Standards and Monitoring Section, Municipal Health Commission)