Reasonable diet is to choose a variety of foods, so that the nutrients contained are complete and the proportion is appropriate to meet the needs of the human body.
1. Coarse grains should be matched with flour and rice: a reasonable combination of coarse and fine grains can improve the flavor of food, help supplement various nutritional components, and also improve the nutritional value and utilization rate of food.
2. The types of non-staple foods should be diversified, and meat and vegetables should be matched: meat, fish, milk, eggs and other foods are rich in high-quality protein, and various fresh vegetables and fruits are rich in vitamins and inorganic salts. The combination of the two can cook a variety of delicious dishes, which are not only nutritious, but also stimulate appetite, which is beneficial to digestion and absorption.
3. Matching of staple food and non-staple food: staple food refers to food crops mainly based on carbohydrates. The staple food can provide the main heat energy and protein, and the non-staple food can be supplemented with high-quality protein, inorganic salts and vitamins.
4. Lean diet: The staple food should be lean and lean according to the specific situation, which can increase satiety and help digestion and absorption.
5. Adapt to seasonal changes: the diet in summer should be light and refreshing, and hydrochloric acid food should be appropriately increased to increase appetite and supplement salt loss caused by sweating. The fat content of winter meals can be appropriately increased to increase heat energy and prepare reasonable meals:
(1) According to specific conditions (such as gender, age, labor intensity), determine the daily total calories and nutritional requirements.
(2) According to the proportion of carbohydrate (60% ~ 70%), fat (20% ~ 25%) and protein (10% ~ 15%) in the total daily heat energy, calculate their requirements respectively.
(3) After determining the nutrients needed every day, plan the daily meal according to the nutrients contained in the food.
(4) Determine the daily staple food supply and non-staple food quantity according to the economic and supply situation.
⑤ Finally, the nutritional content of all foods is calculated and compared with the supply standard. If the difference is within 10%, it meets the requirements.
Diet should be reasonably matched.
Today, with rich social materials and increasing scientific and technological level, how to eat more scientifically or healthily is a topic of immediate concern. Some people sum up people's pursuit of food as four characteristics: eating omnivores, eating coarse grains, eating wild food and being vegetarian. From the point of view of nutrition, these four characteristics should be combined and reasonably matched, which may be more in line with people's needs for various nutrients. For middle-aged and elderly people, reasonable collocation is more important.
Thick and thin collocation
Scientific research shows that the reasonable collocation of different kinds of cereals and their processed products can improve their physiological value. After food is processed, it often loses some nutrients, especially dietary fiber, vitamins and inorganic salts, which are exactly what the human body needs or is easy to lack. Take refined white powder as an example, its dietary fiber is only 1/3 of standard powder, while vitamin B 1 is only1/50 of standard powder; Compared with adzuki bean, these two are much less. Therefore, the elderly should pay attention to the matching of thickness in the choice of staple food. As for the optimal proportion, there is no exact information at present, and it is impossible to have it in the future. It's best to vary from person to person. However, the benefits of eating more miscellaneous grains are obvious. For example, the dietary fiber in millet and adzuki bean is 8 ~ 10 times higher than that in refined white powder, and the B vitamins are dozens of times higher, which is beneficial to enhancing appetite and preventing constipation, beriberi, conjunctivitis and cataract. "Two meters" (rice and millet) and "gold and silver rolls (flour and corn flour)" in many places in China are typical examples of the combination of thickness, which meets the requirements of a balanced diet.
Meat and vegetable collocation
Animal oil contains more saturated fatty acids and cholesterol, so it should be matched with vegetable oil, especially vegetable oil (the ratio of vegetable oil to animal oil is 1∶2). Animal fat can provide vitamin A, vitamin D and cholesterol, and it is the raw material for synthesizing corticosteroids, sex hormones and vitamin D in the body. According to the latest research report, cholesterol also has anti-cancer effect. Eating a small amount of animal oil every day should be beneficial and harmless. Another example is that the elderly are prone to calcium deficiency. Always cook fresh fish and tofu. The former contains more vitamin D, while the latter is rich in calcium. The combination of the two can increase the absorption rate of calcium by more than 20 times. Stewed tofu with fresh fish is delicious and not greasy, especially suitable for the elderly; Protein's physiological value can be increased by two or three times by roasting ribs with soybeans. For another example, the most common collocation of vegetables and meat in people's daily life, such as cucumber slices, shredded pork with pickled cabbage, potato and beef, provides protein and fat from meat, and vitamins and inorganic salts from vegetables, which is not only reasonable in nutrition, but also delicious in color and flavor, and even can increase people's appetite.
Acid-base collocation
In the long struggle with nature, the working people in our country have left a rich diet culture, which needs to be explored and improved by modern scientific theory and technology. For example, some areas in the south pay attention to eating eel and lotus root together. It turns out that eel contains mucin and mucopolysaccharide, which can promote the absorption and utilization of protein, and is rich in completely protein, so it is an acidic food. Lotus root is rich in asparagine, tyrosine and other special amino acids, as well as vitamin B 12 and vitamin C, which belongs to alkaline food. This kind of acid-base and the supplementary nutrients contained in it have played a very good role in maintaining the acid-base balance of the body. In fact, many cooking habits formed by our people for a long time belong to the combination of acidic food and alkaline food. Generally speaking, animal foods are acidic, while plant foods such as green leafy vegetables are alkaline. The combination of these two foods has obvious benefits to the human body, which is also the advantage of the combination of meat and vegetables. Therefore, some western scientists try their best to popularize China's cuisine collocation and cooking methods.