Nutrition is the whole process in which the human body continuously ingests food from the outside, digests, absorbs, metabolizes and uses the substances needed by the body in food to maintain life activities.
For example, when we have breakfast, steamed bread and milk are digested by the stomach and small intestine, the starch in steamed bread becomes glucose, and protein and calcium in milk dissociate into small molecular peptides and calcium ions, which are easily absorbed by the small intestine and transported to the whole body through blood. We think, study and work by the glucose that steamed bread becomes; Increase muscles by protein, strengthen bones by calcium, etc. The need to maintain growth and development, physical activity and mental activity.
In other words, nutrition is a comprehensive physiological process, rather than a certain nutrient or component.
In order to guide people's rational nutrition, the Nutrition Society put forward a food guide, which is called "40 L Nutrition Pyramid" figuratively.
"40 1" means that the daily diet should include four kinds of food: grain, beans, vegetables, fruits, milk and dairy products, poultry, meat, fish and eggs, and based on these four kinds of food, salt, oil and sugar should be appropriately added.
The first layer of the "pyramid" is the most important cereal, which constitutes the tower foundation and should account for a large proportion in the diet. The intake of legumes in each diet is 400-500g, and the ratio of grain to legumes is10:1.
The second layer of the pyramid is vegetables and fruits, so it occupies a considerable position in the pyramid. The daily intake of vegetables and fruits is 300-400g, and the ratio of vegetables to fruits is 8:1. The third layer of the pyramid is milk and dairy products to supplement high-quality protein and calcium. The daily intake is 200-300g.
The fourth floor of the "pyramid" is animal food, which mainly provides protein, fat, B vitamins and inorganic salts. The daily intake of animal food such as poultry, meat, fish and eggs is100 ~ 200g.
The spire is made of proper amount of oil, salt and sugar.
These four basic components, together with the spire, are like a "pyramid".
As we all know, the pyramids of ancient Egypt are miracles in the world, the crystallization of wisdom and science, and the most stable and solid architectural form. Similarly, the nutrition pyramid is also the best structure of diet. Balancing the nutrition demand according to the principle of the pyramid is an effective way to adjust the diet structure, achieve reasonable nutrition and improve health.
Please use "40 1 nutrition pyramid" as our food guide.
The World Health Organization recommends a reasonable diet structure to us, which can be expressed as a "pyramid" with four layers.
Sugar salt oil 10%
Fish, egg and milk 20%
Fruits and vegetables 30%
Pasta rice 40%
nutritive equilibrium
Depending on all kinds of biological resources on the earth, human beings develop ethnic meals with unique styles according to local conditions and times, and can form nutrition with different foods in many different ways, all in order to obtain the same result, that is, to get all the nutrition people need through meals, with sufficient quantity and appropriate proportion. To sum up, the human body's most basic requirements for nutrition are:
1. Supply heat and energy to maintain body temperature and meet the needs of physiological activities and labor;
2. Constitute body tissues and supply materials needed for growth, development and self-renewal of tissues;
3. Protect organ function, regulate metabolic reaction, and make all parts of the body work normally.
The nutritional function of food is realized by the nutrients it contains, and these effective ingredients are called nutrients. They include: protein, fat, carbohydrate (also called sugar), vitamins, minerals (trace elements), water and dietary fiber.