Category Quantity Quantity Unit Description
300-500 grams of grain, that is, about 3 bowls of rice or 6 pieces of bread.
400-500 grams of vegetables refers to the raw weight of vegetables.
Fruit 100-200g three fruits
Fish, poultry, eggs 125-200g fish and shrimp 50g, livestock and poultry meat.
50- 100g, 1 egg.
Milk 100g 1 cup of milk or equivalent dairy products.
50g of beans, 1 piece of tofu or equivalent bean products.
Oil < 25g, about 2 tablespoons.
(This dosage table is suitable for general healthy adults)
To this end, we must master the correct concept of food intake:
1, reduce excessive intake of oil: try to eat less animal oil and more vegetable oil. Before cook the meat, remove the fat part, try to eat lean meat and cook with less oil.
2. Eat more fresh vegetables and fruits: Because vegetables contain many essential nutrients and many dietary fibers, lack of them will lead to constipation and many health problems.
3. Reduce salt intake: Sodium contained in salt will lead to an increase in blood pressure. Adding too much salt when eating or cooking is a common cause of hypertension.
4, try to avoid the intake of refined sugar: eating too many sweets will cause obesity and dental disease. Refined sugar or glucose can only be converted into heat energy, but its nutrients can be ignored.
5, control the intake of junk food:
The so-called junk food refers to the food whose original nutrition has been seriously damaged and lost through frying, frying, smoking, roasting, pickling and other processing procedures, such as oil cake, fried dough sticks, fried chicken and chicken chops, steak, ham sausage, meat floss, fish floss, mutton skewers, smoked chicken, smoked duck, etc. Canned drinks; Instant noodles; Candy, cake biscuits; Preserved fruits and preserves; Pickled chicken, bacon, pickles. Although these foods are high in calories or sugar, they have little nutrition? It increases the detoxification burden of the liver and is extremely unfavorable to health.
6. Don't overcook vegetables: Many water-soluble vitamins are easy to be destroyed at high temperature, such as broccoli and tomatoes. After cooking 10 minutes, 40% of vitamin C will be destroyed, so some vegetables should be eaten raw as much as possible, and must be fried quickly to avoid high temperature damage.
7. The choice of food should be based on nutritional needs, not on taste habits. Change the pattern every day and don't be obsessed with foods with high sugar, high salt and high oil. ** **
* * * * Healthy green recipes
Some nutritionists, physiologists and sociologists in our country have drawn up and recommended a set of well-off nutrition level which conforms to the dietary structure of Chinese residents, and it can be called a green recipe in daily life, so as to facilitate memory and summary.
Contains 5 numbers and 5 colors:
Five numbers
"One": Eat a fruit every day. Fruit contains a lot of vitamins and B cellulose.
"Two": Two spoonfuls of oil every day. This refers to the average intake of seasoning oil per person during cooking or cooking every day, of which vegetable oil and animal oil account for half each.
"Three": three dishes a day. Especially eat vegetables rich in chlorophyll, followed by melons and fruits.
"Four": Four bowls of rice or four steamed buns every day. Among the nutrients needed by the human body, all kinds of foods are indispensable.
Five protein: one egg, one glass of milk or soybean milk, one dish of fish or shrimp, shellfish, one dish of meat and one dish of bean sprouts or tofu.
5 colors
"Red" refers to drinking a small amount of red wine 50- 100 ml every day, which is helpful to raise high-density lipoprotein, promote blood circulation and remove blood stasis, and prevent atherosclerosis.
"Yellow" refers to yellow vegetables, such as carrots, sweet potatoes, pumpkins, tomatoes, etc., which are rich in carotene and have the effect of improving immunity for children and adults.
"Green" refers to green tea and dark green vegetables. Green tea has obvious anti-tumor and anti-infection effects.
"White" means oatmeal or oatmeal. Studies have confirmed that eating 50 grams of oatmeal every day can reduce the contents of cholesterol and triglycerides in the blood, which is more effective for diabetes.
"Black" refers to black fungus. Eating auricularia auricula 5- 15g every day can significantly reduce blood viscosity and blood cholesterol, which is helpful to prevent thrombosis.
Diet structure, like culture and art, has no fixed pattern. If you make your own diet with reference to the above five colors, it will definitely contribute to your health! ******