balanced diet

Abstract: In this era of accelerating pace of life, there are fewer and fewer people who can go home to cook for themselves every day. For various reasons, especially office workers and student parties, they often deal with fast food, take-away food and canteens. Under the limited variety of dishes, it is inevitable to encounter problems such as what to eat is healthier. So what should we eat and how should we eat? There is a food proportion relationship. That is, a balanced diet is formed by establishing a balanced relationship between the physiological needs of the human body and the supply of dietary nutrients.

Key words: dietary balance, healthy balance, pagoda dietary taboo

1. Concept of balanced diet

During the Warring States Period, the Yellow Emperor's Internal Classic stated that "people should take grains as the foundation", "anyone who wants to diagnose a disease must ask where to eat" and "medicine should remove it, and food should follow", while the literature of traditional Chinese medicine has a more incisive and vivid exposition on balanced diet: "Five grains are suitable for nourishment, and loss of beans is bad. Five animals are suitable for benefit, but they are harmful if they are too much; Five dishes are often filled, fresh, green, yellow and red; Five fruits should help, and strive to count less; If the smell is combined, it will be served, especially when it is partial; Diet is expensive, so don't overdo it. "

As we all know, all kinds of nutrients needed by human body must be continuously supplied and supplemented through the food we eat every day. How to eat reasonably actually refers to the ratio of food, that is, a relationship between the physiological needs of the human body and the nutritional supply of its own healthy diet, which is called a balanced diet. Furthermore, a balanced diet refers to the establishment of a balanced relationship between dietary nutrition supply and physiological needs in four aspects at the same time, including: amino acid balance, calorie nutrient composition balance, acid-base balance and the balance between various nutrients intake. Grasping the balance of these four aspects can help the absorption and utilization of nutrients.

Second, the theory of balanced pagoda

The balanced diet pagoda is divided into five layers, including the main food types that we should eat every day.

the first floor (bottom floor): cereals. Including rice, flour and miscellaneous grains. Mainly provide carbohydrates, protein, dietary fiber and B vitamins. They are the main source of energy in the diet, and it is better to eat a variety of cereals mixed with them than to eat one alone. Everyone should eat 35-5 grams a day.

second floor: vegetables and fruits. It mainly provides dietary fiber, minerals, vitamins and carotene. Vegetables and fruits have their own characteristics, so they can't completely replace each other. You can't just eat fruits without vegetables. Generally speaking, red, green and yellow vegetables and dark yellow fruits are rich in nutrients, so dark vegetables and fruits should be used more.

the third layer: fish, shrimp, meat and eggs (meat includes livestock meat, poultry meat and internal organs). Mainly provide high-quality protein, fat, minerals, vitamins A and B vitamins.

the fourth floor: milk and beans. Milk mainly includes fresh milk, milk powder and so on. Besides being rich in high-quality protein and vitamins, it has high calcium content and high utilization rate, and is an excellent source of natural calcium. Beans are rich in high-quality protein, unsaturated fatty acids, calcium and vitamins B1 and B2.

the fifth floor (spire): grease. Include vegetable oil, etc. Mainly provides energy. Vegetable oil can also provide vitamin E and essential fatty acids. No more than 25 grams per day.

In ordinary meals, we can replace each other at the same level. In a sense, such mutual replacement is very reasonable and should be advocated, because it can enrich the diet. The more varieties you eat, the more comprehensive the nutrients you consume. For the amount of intake. It can be slightly adjusted according to its own actual situation. As long as it always follows the general proportion of various types of food in the pagoda, it will basically achieve a balanced diet.

Third, for urban office workers, how can the student party scientifically and reasonably arrange three meals a day?

Breakfast: Give you a good start to the day

Most people know the importance of breakfast to your health. Because the work and study of a day are mostly concentrated in the morning, it takes a lot of mental and physical energy, so breakfast should be placed in a more important position in your lifestyle. Under normal circumstances, office workers rely on breakfast to provide enough calories and nutrients to complete three or four hours of work from morning to noon. If you start your morning work and study on an empty stomach for a long time, it will do harm to your health. Steamed and cooked food is the best staple food. Non-staple foods include meat, vegetables, eggs and milk or juice. Try to eat less fried food.

Lunch: The nutrition should be reasonable

Lunch is rarely eaten at home, and lunch that should account for 4% of the whole day's heat energy has been solved by many people. It is suggested that people must eat more high-protein foods for lunch, such as fish, chicken, lean pork, beef, mutton, aquatic products and bean products. Because the high quality and high protein in this kind of food can increase tyrosine in the blood, keep the mind sharp, and play an important role in enhancing understanding and memory. It's best not to eat convenient food for lunch, such as instant noodles, western-style fast food, etc. These foods are too simple, with low nutritional content and unbalanced, which may have adverse effects on human health. < P > Dinner: Eating more and eating less is suitable for people. < P > Dinner diet should avoid eating foods high in fat and protein, and should focus on foods rich in vitamin C and crude fiber, which can not only help digestion, prevent constipation, but also supply the cellulose and fiber needed by the human body. Eating foods rich in carbohydrates, such as noodles, bread, rice and sweets, can make tryptophan in the blood that cannot be absorbed by muscle cells enter the brain and become sedative. Because of the effect of tryptophan, it can also reduce the pain and sensitivity of the body. In addition, people who need to work and study for a long time in the evening must eat enough and eat well.

Fourth, balanced diet, dietary taboos should be noted

Dietary taboos are an important concept in traditional Chinese medicine, because any food has the properties of cold, hot and cold, and they will have the effect of mutual restraint. With a good match, the effect can be doubled; Wrong collocation will reduce the absorption of food nutrition, and even cause toxic reaction.

1. Soymilk washes eggs: Mucinous protein in eggs will combine with trypsin in soy milk, thus making food lose its due nutritional value.

2. Boiled eggs with tea: Besides alkaloids, tea also contains acidic substances. These compounds combine with iron in eggs, which will stimulate the stomach correspondingly, and are not conducive to digestion and absorption. Tea eggs are one of the traditional foods in China. They can be used as meals and snacks in leisure time, which are both practical and interesting. However, this is an inappropriate way to eat, which is contrary to health and not to mention nutrition. Tea eggs are not healthy food.

3. Roasted beef with potatoes: Because the concentration of gastric acid required by these two foods is different, it is bound to prolong the retention time of food in the stomach, thus prolonging the digestion and absorption time of the stomach and aggravating the gastrointestinal burden.

4. High protein and strong tea: Some people like to drink strong tea frequently after eating many high protein foods such as meat, seafood and shellfish, mistakenly thinking that drinking strong tea can remove high fat, clear the heart and help digestion. In fact, on the contrary, the combination of tannic acid in tea and protein will produce protein tannic acid with convergence. Paper reference, health. . It makes people's digestive system and excretion channels uncomfortable, slows down the peristalsis of large and small intestines, and prolongs the retention time of feces in the intestines, which is one of the factors that cause constipation, and also increases the risk of toxic substances and carcinogens being absorbed by the human body.

5. Eating milk with oranges: Eating milk with oranges and other acidic fruits, or eating oranges just after drinking milk, will combine protein in milk with vitamin C, the fruit acid in oranges, and solidify into blocks, which will affect digestion and absorption, and also cause abdominal distension and abdominal pain.

6. Eating carrots while drinking: Beta carotene and alcohol enter the human body at the same time for a period of time, and it is extremely easy to produce pathogenic toxins harmful to human health in the liver, which is a risk factor for inducing various types of liver diseases.

To sum up, in our daily life, as long as we respect science, reasonably match and balance our diet, we can reduce the incidence of diseases and eat healthy bodies.