The nutrients the human body needs every day (***seven) Water: needed every day! (approximately 2 liters) Water (H2O). 1. Carbohydrates (sugar): The proportion in the human body is 1%-2%. The classification function lacks excessive food sources for adults. The human body requires 7.5g per kilogram of body weight per day (50kg = 360g). Source rice cakes: bread: all are digested and absorbed into glycogen! (Sugar: divided into simple sugars , disaccharides, polysaccharides!) 2. Fat: the proportion in the human body is 10%-15%. Fat in general food accounts for 20-25% of the body's total energy source (should not exceed 30%) and requires 1-1.5g per kilogram of body weight per day. (50 grams per tael) Divided into: lipids including fats (triglycerides) and lipids and glycolipids! The main sources are animal oils and vegetable oils! 3. Protein: The proportion in the human body is 15%-18%. Each kilogram of body weight per day requires: 0.8-1.2 grams, athletes, etc.: about 2.5 grams per kilogram of body weight. (Requires about 60 grams) Protein: The chemical composition is multi-element amino acids. There are many types of proteins in the human body, with different properties and functions. However, they are all composed of more than 20 amino acids in different proportions and are continuously metabolized in the body. with updates. The main sources are refined meat and dairy! = People with diabetes have major problems with substance metabolism and decomposition! ! ++++++++++++++++++++++++++++++++++++++++++++++++ ++++++++++++++++++++++++++++++++++ 4. Minerals Characteristics of minerals: Minerals account for about 1% of human body weight 5-6%, (carbon, hydrogen, oxygen, and nitrogen account for 96% of the total). It is an essential element for the human body. Minerals cannot be produced or synthesized by themselves!! The daily intake of minerals is basically determined, but it varies with age, gender, physical condition, environment, work status and other factors. Among them::: Calcium: The recommended daily intake for adults is 800-1000mg, the absorption utilization rate and source of calcium. Foods rich in calcium include: milk and dairy products, shrimp skin, kelp, nostoc, soybeans and products, black beans, adzuki beans, various melon seeds, sesame paste, etc. Phosphorus: The recommended daily intake for adults is 700mg. Food sources of phosphorus are abundant and there is generally no shortage. ! Foods rich in phosphorus include: lean meat, eggs, milk, animal liver, kidney, kelp, seaweed, sesame paste, peanuts, dried beans, nuts, whole grains, etc. Sodium: The recommended daily intake for adults is 2.2g. Sodium is commonly found in various foods. Foods rich in sodium include: table salt, soy sauce, salted and cured meats, smoked foods, pickles, salty snacks, etc. Potassium: The recommended daily intake for adults is 2000mg. Most foods contain potassium. Vegetables and fruits are the best sources. Foods containing more than 800mg of potassium per 100g include seaweed, soybeans, mushrooms, adzuki beans, etc. Magnesium: The recommended daily intake for adults is 350mg. Foods rich in magnesium: green leafy vegetables, seeds of various plants and coarse grains. Iron: The recommended daily intake for men is 15 mg, and for women is 20 mg. ! Foods rich in iron include: animal liver, whole animal blood, livestock and poultry meat, and fish. Vegetables are high in iron but not highly utilized, such as rape, spinach, leeks, black rice, etc. Iodine: The recommended daily intake for adults is 150ug. Foods rich in iodine: kelp, seaweed, mussels, sea cucumbers and sea salt. Zinc: The recommended daily intake for adult men is 15mg, for women 11.5mg. Zinc comes from a wide range of sources, including shellfish, red meat, offal, plants and seafood. Dried fruits, cereal germ and wheat bran also contain zinc. Foods with low content in fruits and vegetables but rich in zinc: oysters, cheese, shrimp, oats, peanut butter, corn, etc. Selenium: The recommended daily intake for adults is 50ug. Animal foods such as liver, kidney, meat and seafood are good sources of selenium. Foods rich in selenium: oysters, cheese, shrimp, oats, peanut butter, corn, etc. Copper: The recommended daily intake for adults is 2 mg. Common foods contain copper. Foods rich in copper: oysters, liver, kidneys, fish, nuts, dried beans, etc. Green leafy vegetables and milk contain lower amounts of copper.

Fluoride: The daily reference intake for adults is 1.5 mg. Animal foods are higher than plant foods, marine animals are higher than freshwater and terrestrial foods, and fish and tea contain higher fluorine content. Chromium: The recommended daily intake for adults is 50ug, which is mainly derived from cereals, meat, fish and shellfish. After processing and refining, chromium is significantly reduced. Beer yeast and livestock liver contain high chromium content. >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> 5. Vitamins Vitamins. Vitamins. Vitamins Vitamin A Daily requirement: Women need 0.8 mg. That is 80 grams of eel, 65 grams of chicken liver, 75 grams of carrots, 125 grams of savoy cabbage or 200 grams of tuna (canned). Vitamin C daily requirement: 100 mg. That is half a guava, 75 grams of peppers, 90 grams of broccoli, 2 kiwis, 150 grams of strawberries, 1 grapefruit, half a papaya, 125 grams of fennel, 150 grams of cauliflower for 200 ml of orange juice. Vitamin B6 Daily requirement: Women require 1.2 mg. Two slices of wholemeal bread with 100 grams of prosciutto and a pepper, 120 grams of salmon fillet, 150 grams of chicken liver or an avocado, and 100 grams of baked ham are enough. Vitamin B3 Daily requirement: Women need 10 mg. That is 70 grams of peanuts, 90 grams of turkey breast, 90 grams of chicken liver, 100 grams of chicken breast, 150 grams of pork tenderloin, 220 grams of beef tenderloin or 2 slices of whole wheat bread plus 100 grams of sausage and two tomatoes. + Vitamin D daily requirement: 0.0005 to 0.01 mg. 35g herring fillet, 60g salmon fillet, 50g eel or 2 eggs plus 150g mushrooms. Only people who get little rest need to eat some foods or preparations containing vitamin D. Vitamin E. Daily requirements: Women require 12 mg. 4 spoons of sunflower oil, 100 mg of olive oil, 100 g of peanuts or 30 g of almonds plus 70 g of walnuts contain the vitamin E that women need for a day. 6. Fiber: (crude fiber) A healthy adult’s daily fiber intake is 10 to 30 grams. ================================================== =============================== Intake: Salt: no more than 6 grams Oil: no more than 25 grams,,,,

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