What do you think is a reasonable diet? The diet in life is very important. Health is of vital importance to everyone. Good living and eating habits can help us keep healthy. What do you think is a reasonable diet?
What kind of diet do you think is reasonable 1 1, one bottle of milk per person per day?
Milk is rich in calcium. It has been reported in literature that the occurrence and progress of atherosclerosis, hypertension, colon cancer and Alzheimer's disease are all related to calcium deficiency. As for people who can't drink milk because of lactase deficiency, they can drink yogurt instead.
2. One egg per person per day
An egg weighing about 1 double contains about 280 mg of cholesterol, which is just suitable for a person's physiological needs in one day. Lecithin in egg yolk can reduce blood viscosity and avoid cholesterol deposition. The essential amino acids provided by eggs are very suitable for human needs.
3. Eat beans and bean products every day.
Beans and bean products can not only help solve malnutrition, supplement protein needed by human body, but also prevent overnutrition, unlike eating meat, which will increase cholesterol. Among them, soybean has the highest protein content and the best quality among the existing crops.
4. Create conditions to eat marine fish
Marine fish oil is rich in unsaturated fatty acids, which can reduce blood lipid. When polyenoic acid is combined with cholesterol in blood, it can reduce platelet aggregation, reduce blood viscosity and effectively eliminate fat deposition in blood vessels, so it is a "scavenger" of blood vessels.
5. Eat more poultry and less pork.
Protein in livestock meat and poultry meat is an animal protein, which is an essential nutrient for human body. However, pork has a fly in the ointment and contains a lot of saturated fatty acids. Therefore, nutritionists are in favor of eating more chicken and duck, not that pork can't be eaten, but that eating less pork is good for health.
7. Mushroom foods should be included in the dietary structure.
Mushrooms, mushrooms, auricularia auricula and other mushroom foods contain more protein than ordinary vegetables, and have a proper proportion of essential amino acids, as well as a variety of trace elements and other essential substances for human bodies. Long-term consumption can play a good health care role.
8. Salt is a double-edged sword.
Many studies have shown that salt deficiency is not enough; But a high-salt diet is worse for human health. High salt is one of the culprits of gastric ulcer and gastric cancer. High sodium is especially obvious for raising blood pressure. In addition, a high-sodium diet can also cause calcium loss. Change the bad eating habit of "salty is fresh" and strive to control the monthly salt intake of a family of three at about 500 grams.
9, food can not be less
The variety of food is rich, but the per capita food intake is getting less and less. If the long-term calorie intake is insufficient, the energy provided by carbohydrates is less than 55% of the dietary calories, and the human body can only use protein as a thermogenic substance, which will stop the growth and development of children; Adults are weak and can't lift their spirits. Except for obese and diabetic patients, the daily food intake of adults should generally be 300-400 grams.
10, control the high-sugar and high-fat diet
According to the physiologist's observation, if each person adds an extra tablespoon of sugar (15g) and a tablespoon of oil (15g) every day, he will gain weight10kg a year. Less fat is not good, more is harmful. The average adult takes 2 tablespoons (about 30 grams) per person per day; Obesity, hyperlipidemia and other patients take 1 spoon per person per day.
What do you think is the reasonable dietary collocation? 2 What is the proportion of nutritious dietary collocation?
1, eat 30% enough for breakfast, because the body has just woken up, the appetite is not high, and the digestive ability is in a "preheating state", but nutrition should be guaranteed to provide the energy needed for work and study in the morning. The best breakfast combination is starch food, high-quality protein food, fruits and vegetables rich in dietary fiber and vitamin C, and nuts. You can eat more lunch in moderation, because people have more activities and consume more energy during the day. Eating less at dinner is because people have relatively little activity and less energy demand after dinner, and eating 7 points full is also beneficial to sleep.
2. Many people only like to eat meat dishes such as chicken, duck, fish and so on. Although these animal fats are rich in protein, they taste delicious, but excessive intake will increase the burden on liver and kidney, leading to increased uric acid, gout, obesity, cardiovascular and cerebrovascular diseases. Vegetables, mushrooms and other vegetarian dishes can supplement the human body with rich dietary fiber and some water-soluble vitamins, and change the defects of high saturated fatty acids and cholesterol in meat dishes.
What do you need to pay attention to in nutritional diet collocation?
1, food diversification is the basic requirement of a balanced diet, and the staple food should also be diversified, and all kinds of cereals and miscellaneous beans should be eaten. For an adult who is not very active, 250 ~ 400 grams of staple food can meet the needs of the body every day. Young people and people with high labor intensity need more energy, so they should eat more staple foods appropriately; People who are old and less active need less energy and can eat less staple food. The staple food should be thick and thin, and 50 ~100g (1~ 2 Liang, dry weight) of coarse grains should be eaten every day. That is to say, it is better to have about1/4 ~1/3 of coarse grains in a day's staple food, and you can also eat coarse grains twice a week.
2. Each person should eat 300 ~ 500 grams of vegetables and 200 ~ 400 grams of fruits every day, which also means that the ratio of 2:1is more appropriate. There are many kinds of vegetables, and the general principle of selection is to eat more vegetables with buds and stems (such as spinach, leek, Chinese cabbage, etc.) in spring and autumn, accounting for 70% ~ 80% of the vegetables; Eat more fruits and tubers in autumn and winter, such as radishes, potatoes, onions, etc., accounting for more than 60% of vegetables. It is best to eat some fungus vegetables every day, which generally accounts for10% ~ 20% of the total vegetables on that day; Green leafy vegetables should be kept at more than 50% of daily vegetable intake. In addition, it should be noted that it is best to choose local dishes in the season; Relatively speaking, dark vegetables, such as deep red peppers and dark green spinach, have higher nutritional value than light vegetables.
Dietary nutrition is a must in our life, especially for people with special health, so you can refer to these measures listed by me to improve the nutrition of yourself or your family, so that you can live a high quality life. If you can't improve the nutritious diet, it is not necessarily. I hope you can adopt my suggestions.
What do you think is the reasonable dietary collocation? 3 What are the dietary nutrition and healthy collocation?
Bread is the staff of life. After solving the problem of food and clothing, people pay more and more attention to the mystery hidden in all kinds of delicious food. In order to get more nutrition from daily diet or change their own health problems, people are becoming more and more picky and demanding about food, because every penny is very important to us and directly affects human health.
Twenty years ago, the United States Department of Agriculture began to build a daily food pyramid based on the dietary guidelines for americans. At the beginning of this year, a new version of the food pyramid was launched, which corrected some omissions in the past. It is reported that the builders of the pyramids include scientists, nutritionists, staff and consultants. Experts from Harvard University School of Public Health have established a new pyramid of healthy eating based on the most scientific evidence obtained and the relationship between food and health. It mended the basic loophole in the food pyramid of USDA and put forward better suggestions on what to eat.
The pyramid of healthy eating is based on daily exercise and weight control, because these two factors are very important for people to stay healthy. They will also affect what people eat and how they eat, and how the food people eat affects their health. Looking up from the base of the healthy eating pyramid, it includes:
Whole wheat food (in most meals)
The human body needs carbohydrates to provide energy. The best source of carbohydrates is whole wheat, such as oatmeal, coarse bread and brown rice. They contain bran and germ, as well as energy-rich starch. It takes longer for the human body to digest whole wheat than to digest direct carbohydrates such as white bread, which will keep the blood sugar and insulin in a reasonable level and will soon drop. Good control of blood sugar and insulin levels can reduce human hunger and prevent the occurrence of type 2 diabetes.
vegetable oil
Americans get 1/3 of the daily calories from fat on average, so it makes sense to put them at the bottom of the pyramid. Note that vegetable oil is specifically mentioned here, not all kinds of fats. Healthy unsaturated fats come from olives, soybeans, corn, sunflowers, peanuts and other vegetable oils, as well as fatty fish such as salmon. These healthy fats not only improve human cholesterol levels, but also effectively prevent potential sudden cardiac death and myocardial infarction.
If you want to eat food that is helpful to your body, the most important thing is that it can be absorbed by your body. Some people have bad stomachs, so when eating, we need to eat more oatmeal, coarse grain bread, coix seed, rice, whole grains and so on. These foods are not only beneficial to digestion, but also can help your body to repair and supplement nutrients.