Nutrition and Health Knowledge Handbook
Nutrition and Health Knowledge Handbook, handbook is a combination of text and picture material in the text of the publicity way, can make people more intuitive feeling and contact with the content of the handbook to be expressed, the following share nutrition and health knowledge handbook.
Eat a variety of foods
Do not pick and choose food, no one in the world a lifetime of food can provide all the nutrients needed by the body, so it is necessary to eat a variety of foods, any pick and choose food will prevent us from obtaining a full range of nutrients. Based on the fact that some children are only picky about individual food items, parents can choose other food items from the same food group to replace them. However, serious picky or partial eating, such as not eating meat or vegetables, must be corrected. The daily menu should include five nutritious food groups, one without the other.
Eat all kinds of food in a balanced way
Don't eat more of what you like and less of what you don't like. Different foods have different nutrients, and the body has a requirement for all kinds of nutrients, so it's not a good idea to take in more or less of them. If we eat more of what we like and less of what we don't like, then although on the surface there is an abundance of different types of food, the amount of nutrients will be biased, destroying the balance of nutrients. Should be in proportion to the intake of food at all levels, and pay attention to the matching between the same group of food, such as coarse and fine matching, dark and light-colored vegetables with the matching, fish and poultry meat with the matching.
Three meals should be on time, do not eat more snacks between meals, three meals a day is the main channel of our intake of nutrients, which is in line with the physiological characteristics of the human digestive system. If you eat more snacks between meals, it will affect the amount of food intake during the main meal. Some students often buy food from street vendors after school in the afternoon, which is not only nutritionally simple but also has food hygiene problems. Parents can prepare after-school snacks for their children at home, but the quantity should not be too much.
Do not eat or eat less breakfast or lunch, eat more dinner, the total calories of three meals a day should be 30% in the morning and evening, 40% of the lunch point. Do not eat or eat less breakfast will affect the health of the body, reduce physical strength and affect the normal activity of the brain.
If you eat a little bit of lunch sloppily, you will over-eat at dinner. In addition, holidays and family banquets should be eaten in moderation, do not eat and drink, not to mention swallowing, otherwise it will impair the normal digestive function of the gastrointestinal tract, and even cause vomiting or indigestion.
Eat a light diet
It is better for children not to be addicted to fried food, candy ice cream and sugary drinks and other high-energy foods.
More than half of a child's total calories a day should come from food, about 1/6 from protein, calories from fats and oils should only point 1/4. If too much intake of heavy oil foods or sugar, not only will make the caloric intake is too high, so that the children occur hypertension, high blood pressure, obesity, coronary heart disease and other diseases of modern civilization is greatly increased the risk, and too sweet and difficult to digest, and because of a lack of dietary fiber. affect the digestive function, cause digestive diseases, such as constipation, gastritis.
Many children only eat their favorite food, completely by their own taste, do not rely on taste alone to pick food, food can be nourished and can also be hurt, such as spleen and stomach cold children eat cold food will cause gastrointestinal discomfort or diarrhea, internal heat heavier children addicted to deep-fried food or eat mutton hot pot will often cause mouth and tongue ulcers or dry stools. This is because the food properties and children's body does not match.
Parents should familiarize themselves with the warmth and coolness of foods, and provide foods that are consistent with the child's constitution, as well as adjusting foods according to seasonal changes.
In order to prevent their children from losing at the starting line, parents always buy all kinds of nutritious food for their children. Chinese Academy of Preventive Medical Sciences Institute of Nutrition and Food Hygiene on the 114 labeled "children's nutritional food" product testing found that 1 / 3 of the food is no nutrients, 1 / 3 of the food has nutrients, but failed to meet the label labeling indicators. Some products advertise nutrient absorption rate of up to 90%, experts believe that this is unlikely.
It is reported that there have been scholars on the market for five different calcium products have done absorption experiments, the conclusion is that the absorption rate is almost in 40% or so. Experts explained that the absorption rate of calcium and the body's original calcium level is inversely proportional to the body's calcium level, the lower the calcium level, the higher the absorption rate of calcium, and vice versa. He believes that up to 90% absorption rate may be in the animal experiments, the animal body calcium level down to the lowest case to do out of the data, and under normal circumstances, the body's calcium level is not possible to zero, so this kind of publicity are not credible.
The latest scientific research shows that poorly organized meals can also lead to myopia. So in order to avoid children prematurely wear glasses, in addition to the supply of rich protein and vitamins, the following types of food is not to be lack of:
1, containing vitamin A food. Such as: liver, carrots, baby greens, leeks and so on. Vitamin A is involved in the composition of the optic violet, maintaining normal vision.
2, calcium-containing foods, such as milk, soy products, fish, shrimp, animal bones, etc.; play a role in regulating the eyeball "hydraulic pressure".
3, chromium-containing foods, such as cereals, meat, cheese and egg yolks, etc., in the development of the eye's role is to make its osmotic pressure to maintain a balance, otherwise it can lead to the lens bulge convex, resulting in the eye's refractive error increases, and become myopic.
4, hard food, such as carrots, fruits, kale, animal bones, beans, etc., to increase the frequency and strength of mastication, can promote the development of pediatric vision.
Nutrition and health knowledge handbook 2
A little knowledge of physical and mental health
1, a glass of water after waking up every day can clean up the stomach and intestines.
2, daily to cultivate the habit of drinking water, the daily minimum is more than a liter it.
3, to prevent overeating and drinking, it is best not to eat snacks after nine o'clock at night.
4, eat more fiber food
5, eat instant noodles in the case of warm water to clean the noodles, mixing and throwing away the wax plating layer of water, repeated after another pot of water to cook the noodles, due to the noodles have a layer of wax plating layer, a lot of accumulation in the body will cause cancer.
6, empty stomach in the case of the best is not necessary to eat nine types of fresh fruit: bananas apples, oranges, jujubes, licorice, fresh Lychee, pineapple honey, hawthorn fruit, tomatoes, persimmon cake.
7, eat while walking on the stomach and intestines physical and mental health is not good.
8, a variety of snacks such as snow cakes, cookies, chocolate, etc. as breakfast is not healthy.
9, you can not drink tea after meals. Because the tea with tannins, will inhibit the metabolism of gastric acid drink intestinal fluid, not conducive to the digestion and absorption of some protein, resulting in indigestion.
10, do not have to eat directly raw fresh cauliflower, water chestnuts, sugar, fresh fungus, pure honey.
Second, the diet is colorful
1, ingredients are varied, grains dominant
In addition to the milk, all a natural ingredients can not be presented to the body needs all the nutrients, a reasonable diet must be composed of a variety of ingredients, in order to consider the body of a variety of nutrients. The first thing you need to do is to take into account the various nutrient needs of the body, so that you can achieve the goal of rational nutrition and promote physical and mental health. Cereals are the mainstay of the traditional Chinese diet. It is important to make sure that we maintain the tradition of eating well in our country, and to prevent the shortcomings of the dietary structure of the capitalist countries, which is dominated by high-efficiency and energy-consuming ingredients.
2. Eating more vegetables, fresh fruits, and sweet potatoes
Eating more vegetables, fresh fruits, and sweet potatoes plays a key role in maintaining cardiovascular health, improving disease resistance, reducing the risk of eye disease in children and adolescents, and preventing some cancers.
3, eat dairy products, legumes or their products every day
In addition to containing colorful protein foods and vitamins, dairy products are also high in calcium, and the rate of use of calcium is also very high, is a very good source of pure and natural high-quality protein from. Calcium is widely available in our household diets at slightly lower levels, with the average value only about half of the strongly recommended requirement. There are also more patients with infantile rickets in our country, which may have some contact with insufficient dietary calcium. Therefore, the production and consumption of dairy products should be vigorously promoted. Bean food is the traditional food in our country, containing colorful protein food, unsaturated fat, calcium and vitamin b21 and vitamin b3.
4, often eat appropriate fish, poultry, eggs, pork lean meat, less fat and meat oil
Fish, poultry, eggs, pork lean meat and other livestock ingredients are protein food, fat-soluble vitamins and minerals from an excellent source. However, it is important to note that white meat and meat oils are high in energy and fat, and consuming too much of them is often associated with obesity and risk of chronic diseases, so they should be eaten sparingly.
5. Appetite and energy activity should be balanced to maintain a suitable weight
Meal size and energy activity are two key elements in controlling weight loss. The food is the body's energy, and the energy activity consumes the kinetic energy. If you eat too much and don't exercise enough, the unnecessary kinetic energy will accumulate in your body as body fat, which will increase your weight and lead to obesity in the long run.
6, eat a diet of light taste and less salt
Eat a diet of light taste and less salt is good for physical and mental health, that is, do not have to eat too much grease, salty ingredients, do not have to eat too much livestock ingredients and fried, smoked ingredients. In our household salt intake is excessive, the average value is more than two times the World Health Organization recommendations. Clinical epidemiological research shows that sodium intake is directly proportional to the prevalence of hypertension, so it is not appropriate to consume too much salt.
Dietary Nutrition and Health
People eat for days. After solving the problem of food and clothing, people are more and more concerned about the hidden wonders of all kinds of delicious. In order to get more `nutrition' from the daily diet, or to change their own health problems, people began to be more and more picky about food, more and more demanding, because a minute and a cent of the trade-offs for us are crucial, directly affecting the human health.
Twenty years ago, the U.S. Department of Agriculture (USDA) began building a daily food pyramid based on the Dietary Guidelines for Americans. Earlier this year, a new version of the food pyramid was released, correcting some of the omissions of the past. The pyramid was built by scientists, dietitians, staff, and consultants. Experts at Harvard University's School of Public **** Health relied on the best scientific evidence available to build the new healthy eating pyramid based on the relationship between food and health. It fixes the holes in the foundation of the USDA Food Pyramid and makes better recommendations when it comes to questions about what to eat.
The Healthy Eating Pyramid is based on daily exercise and weight control because these two factors are important for people to stay healthy. They also affect what and how people eat, and how the food they eat in turn affects their own health. Looking up from the base of the healthy eating pyramid, these include:
Whole grains (at most meals)
The body needs carbohydrates for energy, and the best sources of carbohydrates are whole grains, such as oatmeal, pumpernickel bread, and basmati rice (also known as brown rice). They contain bran and germ, as well as energy-rich starches. The body takes longer to digest whole grains than it does straightforward carbohydrates like white bread, which will keep the body's blood sugar and insulin at a reasonable level that will soon drop. Good control of blood sugar and insulin levels reduces the body's hunger and stops the onset of type 2 diabetes.
Vegetable oils. The average American gets 1/3 of their daily calorie needs from fat, so it makes sense to put them in the lower part of the pyramid. Note that vegetable oils are specifically identified here, not all types of fats. Healthy unsaturated fats come from olive, soy, corn, sunflower, peanut and other vegetable oils, as well as fat-rich fish like salmon. These healthy fats not only improve the body's cholesterol levels, but they are also effective in preventing potential sudden cardiac death and myocardial infarction, among other things.
Want to eat food that helps the body, the most important thing is still to be able to make the body absorbed, some people appear to have a bad stomach, so when eating we need to eat some oatmeal, coarse grain bread, barley, rice, grains and cereals, etc., these foods are not only conducive to digestion, but also help the body, repair and replenishment of nutrients.