Currently China's residents dietary consumption concepts and 20 years ago compared to a huge change, eating crude vegetarian, health and safety, nutritional balance and other health consumption concepts recognized by more and more people. Whether it is the theory of dietary health of healthy meal plate, dietary abacus, or dietary health appliances to buy and use have been people's attention and pursuit. Today we are going to popularize those on the dietary health of science and technology knowledge it.
Small plate divided into healthy diet
Whether you like to eat meat, or like to eat vegetarian, just take some time out of your busy work, adjust their own dinner plate, you can let yourself eat more pain, more nutritious.
The meal plate in the picture is divided into four parts: cereals and potatoes, fish, meat, eggs and beans, vegetables and fruits. Vegetables and grains account for the largest proportion of the area occupied by the weight of about 27%-35%, and the animal food that provides protein occupies the smallest area of the area, which is about 15% of the total weight of the meal, and milk cups next to the meal plate hint at the importance of dairy products. (The dinner plate is suitable for healthy people over 2 years of age)
From the chart we can see that vegetables and cereals and potatoes account for as much as vegetables, and fruits as much as fish, meat, eggs and beans. The meat category is about half as much as vegetables a little less. Milk is recommended one cup a day is better, or the equivalent of 300 grams of liquid milk dairy products. So, we have to pay attention to a good ratio when we eat and take food. Here, I also have a small suggestion, when we eat, eat a big mouthful of rice with a big mouthful of vegetables, eat two big mouthfuls of vegetables and rice and then eat a small piece of meat. So for a cycle, until full, so it is better to control the proportion of various types of food intake.
"Abacus" and fist measurements of dietary health
We often talk about "a little" and "the right amount," and many parents have difficulty grasping the amount. Many parents find it difficult to quantify the amount of food they consume. The visual graphs in the Chinese Children's Balanced Dietary Calculator simply outline the reasonable combinations of the children's balanced dietary patterns and basic food intake, so that parents can estimate the amount of food they consume by combining it with their own fists, palms, and cupped hands, making it easier for them to quantify the food they consume.
Orange ball: 5-6 servings of grains? A raw grain weighs about 50-60 grams, cooked, a rice (110 grams) is equivalent to a 3.3-inch bowl (standard bowl) for half a bowl, a steamed bread (80 grams) is about the size of an adult's fist; potatoes, sweet potatoes, high water content, 1 raw potatoes or sweet potatoes cut into pieces to put the standard bowl for about half a bowl. Every day a variety of grains change to the child can eat.
Green Abacus: 4-5 servings of vegetables? A serving of vegetables is 100 grams, like spinach and celery, about the amount that can be easily grabbed is a serving. 100 grams of fresh greens, spinach washed and cut, a handful of hands is about 100 grams. All vegetable servings are based on 100 grams of raw weight edible portions. After blanching leafy vegetables such as bok choy and spinach, there is only about half a bowl left. For all kinds of vegetables, mix them cold if they are suitable for blanching, or stir-fry them if they are not.
Blue math: 3-4 servings of fruit? One serving of fruit is about half a medium-sized apple or pear. Fruits with high sugar content, such as bananas and dates, weigh less for one serving. Melon fruits are high in water content and one serving weighs a lot. If your child eats lunch at school, you may want to bring him a serving of fruit to school, which can be eaten as an extra meal in the afternoon, or you can have some more low-sugar fruit half an hour after your evening meal.
Purple arithmetic: 2-3 servings of animal food? One serving of meat is 50 grams, equivalent to the size and thickness of the palm of an adult's hand (excluding fingers), including pork, chicken, duck, and fish. Considering the inedible parts such as fish bones, fish segments with spines (65 grams) are a bit more than the amount of fish meat, which takes up about the entire palm of the hand; shrimp and shellfish have less fat, and one serving is 85 grams. Meat preferred fish and shrimp, poultry, but also to a variety of meats to change, or make soup or stir-fried vegetables can be.
Yellow arithmetic: soybeans, nuts and dairy products 2-3 copies? One serving of soy is equivalent to the amount an adult woman can hold in one hand, and is about the same as half a small bowl of diced dried beans or 2 cups (about 400 ml) of soymilk, which can be added to meals, and soymilk, which can be drunk in the morning. A serving of dairy products is about a cup of milk or two small cartons (250 ml each) of yogurt. Milk can be drunk in the morning or at night before bedtime, while yogurt is good for fruit salad. Nuts, a sunflower seeds and peanuts, about the amount of an adult woman's hand, can be prepared for the child to put a special box of nuts, to prevent excessive intake of nuts.
The use of a salt-limiting spoon
In recent years, experts have been suggesting that our daily intake of too much salt can harm our health, so a salt-limiting spoon has been introduced to measure the amount of salt we use daily, and although a salt-limiting spoon can ensure our health, there are still a few things we need to pay attention to when using it.
According to the World Health Organization's recommendation, each person should consume a maximum of 6 grams of salt per day. Controlling salt intake can reduce the incidence of hypertension, coronary heart disease and other cardiovascular diseases. However, many people around me think that "a spoonful is the amount of a day, every time I do not dare to put salt", the result is that "the food is too light to eat". Today, I'm going to teach you a simple and easy way to use one tablespoon of salt for each dish. First of all, for the average three-member family, if you do 3 dishes per meal, you should control the average 2 grams of salt per dish, each person ate up to 1/3 of each dish, and so on. Regardless of how many dishes are made and eaten or not eaten, this method can be used.
There are a few more things to pay special attention to when using a salt spoon: first, a spoonful means a flat scoop, to remove the part that is higher than the salt spoon. Seasonings such as soy sauce and monosodium glutamate also contain salt and should be used sparingly; secondly, when cooking you can add salt when you start the pot and turn off the heat, a little stirring will dissolve it completely and the salt stays on the surface of the food, and the same amount of salt has a better taste; leftover dishes in the soup should not be consumed because there is a lot of salt in there as well; thirdly, every family should keep track of the date that the bag of salt starts to be consumed and the date that it is consumed, so that we can figure out how much salt each person eats in the house every day on average. Generally speaking, the monthly salt usage of a family of three should be controlled within one bag (500 grams).