Healthy eating pyramid

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 II diabetes.

Vegetable oil. Americans get1/3 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.

Vegetables (in large quantities) and fruits (2 to 3 times a day).

Eating more vegetables and fruits can effectively prevent heart disease and angina pectoris; Prevent all kinds of cancers; Lowering blood pressure; Relieve intestinal diseases called diverticulitis; Prevention and treatment of cataract and glaucoma, these two eye diseases are the main causes of blindness in the elderly over 65 years old.

Fish, poultry and eggs (0 to 2 times a day).

This is the main source of protein. A large number of studies show that eating fish can reduce the risk of heart disease. Muscle and turkey are low in saturated fat, and they are also good sources of protein. Eggs have been demonized for a long time, because their cholesterol content is relatively high. In fact, eggs are a good breakfast, which is much better than fried doughnuts or flour doughnuts.

Nuts and beans with shells (1 to 3 times a day).

Nuts and beans with shells are the best sources of plant protein, plant fiber, vitamins and minerals. Beans with shells include black beans, broad beans, edamame and other dry goods. Many nuts are rich in healthy fat. For example, almonds, walnuts, small walnuts, peanuts, hazelnuts and pine nuts can directly indicate that the food is beneficial to the heart.

Dairy products and substitute calcium (daily 1 2 times).

In order to prevent and treat osteoporosis, calcium and vitamin D are needed, and dairy products are the traditional source of calcium for Americans. Besides foods containing saturated fat such as milk and cheese, there are other healthy ways to get calcium. For example, three cups of whole milk are equivalent to the saturated fat contained in thirteen strips of cooked bacon. If you like dairy products, stick to skim or low-fat products. If you don't like dairy products, substitute calcium food is the guarantee to ensure the daily calcium demand of human body.

Red meat and cream (use with care):

These foods are placed at the top of the pyramid of healthy eating because they are rich in saturated fat. If you eat red meat every day, such as beef and mutton, trying fish or chicken several times a week can improve your cholesterol level. Similarly, you can switch from cream to olive oil.

Rice, white bread, potatoes, spaghetti, desserts (with caution):

Why are these staple foods of all Americans placed at the top of the pyramid of healthy eating? Because they can cause the rapid increase of blood sugar, lead to weight gain, diabetes, heart disease and other chronic diseases. Whole-wheat carbohydrates stabilize human blood sugar, at least increase slowly without exceeding the normal level of human body, so that human body can handle excess blood sugar.

Multivitamins:

Daily multivitamins and mineral supplements are the nutritional reserves of human body. The food we eat every day sometimes can't provide all the nutrients the human body needs every day. At this time, multivitamins can fill the nutritional gap for even the most cautious diners. Please choose the genuine multivitamins.

Alcohol (moderate amount):

Drinking a little wine every day can reduce the risk of heart disease. Moderate amount is very important, alcohol is a double-edged sword, with both harm and benefit. For men, the balance point is to drink 1 2 cups a day, which does not mean draft beer cups. For women, one glass a day is enough.

The pyramid of healthy diet summarizes the best dietary information today. It is not a castle in the air or a static one. With the development of the times and the deepening and diversification of research, the pyramid of healthy diet will reflect the latest and most important research results with the times.

Ten Best Diet Matching Methods

Pay attention to collocation on the table. The correct collocation can make us get more nutrition. Mismatching will not only make food lose nutrition, but even harm the body.

Fish+tofu

Function: It tastes fresh and supplements calcium, which can prevent various bone diseases, such as rickets and osteoporosis in children.

Principle: Tofu contains a lot of calcium. If it is eaten alone, its absorption rate is low, but when it is eaten with fish rich in vitamin D, it can have a better effect on the absorption and utilization of calcium.

Pig liver+spinach

Function: prevention and treatment of anemia.

Principle: Pig liver is rich in folic acid, vitamin B 12, iron and other hematopoietic raw materials. Spinach also contains more folic acid and iron, and two foods are eaten together, one meat and one vegetable, which complement each other.

Mutton+ginger

Function: It is a good tonic in winter, and can treat cold pain in the back and rheumatism pain in limbs.

Principle: Mutton can replenish qi and blood and warm kidney yang, and ginger has the functions of relieving pain and expelling wind and dampness. When eaten together, ginger can not only get rid of fishy smell, but also help mutton warm the yang and dispel the cold.

Chicken+chestnuts

Function: nourishing blood and nourishing body, suitable for anemia.

Principle: Chicken is the product of hemopoiesis and deficiency treatment, and chestnuts focus on strengthening the spleen. Chestnut roast chicken not only tastes delicious, but also has stronger hematopoietic function, especially the old hen roasted chestnuts.

Duck+yam

Function: tonify yin and nourish lung, suitable for people with weak constitution.

Principle: Duck can tonify yin and relieve fever and cough. Yam has a stronger yin-nourishing effect. When eaten with duck meat, it can eliminate greasy food and nourish the lungs well.

Lean meat+garlic

Function: promote blood circulation, eliminate physical fatigue and enhance physical fitness.

Principle: Lean meat contains vitamin B 1, which, when combined with allicin in garlic, can not only increase the precipitation amount of vitamin B 1 and prolong the residence time of vitamin B 1 in human body, but also promote blood circulation, eliminate physical fatigue and enhance physical fitness as soon as possible.

Egg+lily

Function: nourishing yin and moistening dryness, clearing heart and calming nerves.

Principle: Lily can clear phlegm-fire and tonify deficiency, while egg yolk can remove heat and tonify yin and blood. Eating together can better clear heart and tonify yin.

Sesame+kelp

Function: beauty, anti-aging.

Principle: Sesame can improve blood circulation, promote metabolism and lower cholesterol. Kelp is rich in iodine and calcium, which can purify blood and promote the synthesis of thyroxine. Eating together is better for beauty and anti-aging.

Tofu+radish

Function: beneficial to digestion.

Principle: Tofu is rich in plant protein, and people with weak spleen and stomach will cause indigestion if they eat more. Radish has a strong digestive ability, and the nutrition of tofu can be absorbed in large quantities when cooked together.

Red wine+peanuts

Function: beneficial to the heart

Principle: Red wine contains aspirin, and peanut contains beneficial compound Pak Lei alcohol. Eating them together can prevent thrombosis and ensure smooth cardiovascular system.