The scientific collocation of diet (also known as compiling recipes) is to embody the concept of reasonable nutrition and balanced diet in the collocated diet. Scientific collocation should consider two principles, the principle of energy metabolism balance and the principle of material metabolism balance.
First of all, let's talk about the principle of energy metabolism balance. We should determine the daily total energy intake according to the age, sex and labor intensity of the users of this cookbook, that is, find out the standard of heat energy intake, and rationally distribute the three nutrients (protein, fat and carbohydrate) according to the total energy. The distribution of heat energy of three nutrients in the general population is protein, accounting for 1 1%. Fat accounts for 25%-30%, and carbohydrate accounts for 60%-70%. Then, according to the total energy intake of people every day, the daily weight of protein, fat and carbohydrate is calculated.
Secondly, talk about the principle of material metabolic balance. It is also necessary to determine the intake of other nutrients related to the day according to the age, gender and labor (work) intensity of recipe users, that is, to find out the intake standards of vitamins and minerals, and then determine which foods to take these nutrients from. These are all scientific combinations of meals.
(1) There are various foods, mainly cereals;
(2) Eat more vegetables, fruits and potatoes;
(3) Eat milk, beans or their products;
(4) Eat fish, poultry, eggs and lean meat frequently, and eat less fat and meat oil;
5] Food intake and physical activity should be balanced to maintain a proper weight;
[6] Diet is light and low in salt;
Drinking alcohol at a time should be limited;
(8) Eat clean, hygienic and non-perishable food.
According to the Dietary Guide for China Residents, China Nutrition Society arranges foods in the form of pagodas according to different types, status and weight, which becomes a balanced dietary pagoda for China residents and serves as the basis for people to buy food every day. See figure
The pagoda of balanced diet is divided into five layers, and cereal-(6 Liang-1 kg) is located at the bottom of the pagoda, which is the most ideal and economical source of heat energy for human body. The normal daily heat energy required by China people is .8-(-), of which 70% is provided by carbohydrates.
The second layer is fruits and vegetables, including vegetables -(8 Liang-1 kg) and fruits -(2 Liang -4 Liang), which mainly provide dietary fiber, vitamins A, D, C and carotene for human body. Vegetables and fruits are also important sources of inorganic salts such as calcium, potassium, magnesium, sodium and steel.
The third layer is animal food such as livestock, poultry, meat, eggs, fish and shrimp, among which livestock, poultry, meat 50-( 1-2), fish and shrimp (1-2) and egg 25-(0.5- 1-2) are of high quality for human body. However, the visceral cholesterol content of livestock and poultry is high, so it should be limited when eating. Eggs are also the source of high-quality protein, and its protein conversion rate is second only to milk. Egg yolk also contains more vitamins A, D, B 1, B2 and inorganic salts such as iron, phosphorus and calcium.
The fourth layer is milk and dairy products, beans and bean products, including milk and dairy products (2 pairs) and beans and bean products (1 pair). Milk has complete nutrients and proper proportion, which is most suitable for human absorption. It is the main source of vitamins A, D, B2, calcium and phosphorus. Protein of milk belongs to high-quality protein. Bean protein is also a kind of high-quality protein, and it is rich in lysine, which is a good natural complementary food for milk cereals.
The top of the fifth pagoda is oil (0.5 taels). Adults in China have a daily fat intake of about 1000, which can basically meet their needs. After deducting the fat in livestock meat, dairy products and other foods, the intake of pure oil is only about 0.5 Liang.