Basic introduction
Meaning: The nutrition pyramid is a golden triangle made by a person in the shape of a pyramid in order to cope with the physiological characteristics of the human body. In order to guide people to reasonable nutrition, the Nutrition Society put forward a food guide, which is vividly called the "40 L Nutrition Pyramid".
Edit the basic introduction of this paragraph.
In order to guide people to reasonable nutrition, the Nutrition Society put forward a food guide, which is vividly called the "40 L Nutrition Pyramid". "40 1" means that the daily diet should include four kinds of foods: grains, beans, vegetables, fruits, milk and dairy products, as well as poultry, meat, fish and eggs. On the basis of these four foods, add salt, oil and sugar appropriately. The first layer of the "pyramid" is the most important cereal, which constitutes the foundation of the tower and should account for a large proportion in the diet. The intake of beans in each meal is 400-500g, and the ratio of grains to beans is 10: 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 and 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 is 100-200g. The spire is made of proper amount of oil, salt and sugar. These four basic components, together with the spire, are like a pyramid.
Five principles
1. Muscle growth needs energy to supplement enough calories. Without enough calories, it is impossible to ensure the normal growth of muscles. 2. Add enough carbohydrates. In bodybuilding training, energy is mainly provided by glycogen. The intake of carbohydrates can supplement glycogen, supply energy and prevent muscle decomposition caused by training. 3. Supplementing high-quality protein raw materials protein is the cornerstone of muscle composition and the foundation of muscle growth, so you must take enough high-quality protein every day. 4. Promote synthesis and reduce decomposition. When muscle synthesis is greater than decomposition, muscle grows and vice versa. Therefore, we should pay attention to anti-muscle decomposition and promote protein synthesis. 5. Maintain appropriate hormone levels. Growth hormone, insulin and testosterone in the body are very important for the synthesis of muscle protein. Diet and nutritional supplements can regulate hormone levels and stimulate muscle growth.
Extended reading:
1
Facing the increasingly obese constitution of domestic people, the American government reformed the old diet policy on April 19, 2005, and introduced a series of new "diet pyramid" policies, which enabled the American people to find a novel and diverse diet guide suitable for them.
2
Under the authorization of the government, USDA re-formulated the pyramid-shaped "dietary guide" proposed in 1992, expanding the original single choice to 12 "food pyramid". The "pyramid" consists of six vertical ribbons, orange, blue, green, red, purple and yellow represent different food groups respectively. Stripes are thick and thin, the thickest of which is the grain ribbon, which means that the weight of grains should be the most in the food intake every day, followed by dairy products, vegetables, fruits, meat and beans, as well as fat, sugar and salt.
three
This new diet plan requires Americans to arrange their daily diet reasonably according to their own different situations and the 12 model. In the new diet structure, exercise is an indispensable part. Dennis Austin, a body expert, said that 30 minutes of aerobic exercise is a very important part of recipe guidance, which not only makes you energetic, but also enables you to better meet the various needs in the recipe.
four
The Diet Pyramid, published by USDA 1992, has long been questioned by many experts, including people of different ages and constitutions.
five
"If you don't change this diet right away, your child's physique will be very problematic." An official of the Food Department of the US Department of Agriculture said. It is reported that this pyramid-shaped food scale map has been affirmed by many parties since its launch. The American food industry welcomes this project very much, because it will provide a strong basis for the distribution of production ingredients and create a healthier lifestyle for people. The American Food Processing Industry Association is also very satisfied with the "Food Pyramid" map of the US Department of Agriculture, because it meets the feeding needs of more than 80% of Americans.
The food pyramid is a golden triangle shaped like a pyramid, which is made by people to cope with people's physiological characteristics. 1992, the U.S. Department of Agriculture (USDA) officially issued the food pyramid guide, aiming at guiding American citizens to choose the right diet, so as to maintain a healthy body and reduce the risk of chronic diseases.
main content
The United States Department of Agriculture (USDA) officially issued the food pyramid guide in 1992 to maintain a healthy food pyramid.
Health and reduce the risk of chronic diseases. The advice in the guide soon became a household name: people should try to reduce their intake of fat and oil; Eat 6- 1 1 serving of carbohydrate-rich food every day, such as bread, cereal, rice, pasta, etc. The diet pyramid also suggests eating more vegetables (including potatoes, which are also a carbohydrate-rich food), fruits and dairy products; Eat at least 2 servings of meat and beans every day, such as poultry, fish, nuts, beans, eggs and red meat (beef, mutton, pork, etc. ).
In fact, it is an image metaphor about the food chain! According to Lin Deman 10% law, the energy absorbed by any trophic level organism is at most 10% of the previous trophic level, so in a food chain, it is assumed that the energy of the first trophic level is 100%, the energy of the second trophic level is 10%, and the energy of the third trophic level is. The bottom organism represents the first trophic level, which is what we call green plants, and the top organism is the organism with the highest trophic level in this food chain, such as large carnivores like eagles. Here, oil belongs to the top of the pyramid, and it does not exceed 25 grams per day. The second floor is the world of dairy products, bean products, fish, poultry, meat and eggs. Among them, dairy products need100g per day, bean products need 50g per day, and fish, poultry and eggs need to eat about125-200g per day. On the third floor of the pyramid, all we need is fruits and vegetables. Here, vegetables need 400-500 grams per day, while fruits need 100-200 grams per day. Finally, this kind of grain belongs to the fourth floor of the pyramid, the bottom floor, and it needs about 300-500 grams a day, which is our most indispensable.
For more than a decade, the food pyramid of USDA has been a symbol of nutrition, but until recently, the health status of those who adhere to dietary guidelines has not been evaluated. The guide does have some benefits to human health, especially it advocates eating more fruits and vegetables; Reduce the total fat intake to reduce the intake of harmful saturated fat and trans-unsaturated fatty acids. However, the guidelines may reduce the intake of unsaturated fat which is beneficial to health and increase the intake of refined starch, so the benefits of the guidelines may be offset by these negative effects.
On the basis of existing knowledge, we put forward another food pyramid guide. We suggest that
This "new pyramid" emphasizes keeping weight through daily exercise and avoiding eating too much food that produces calories. "New Jinta" suggests that people's food should mainly include: healthy fats (liquid vegetable oils such as olive oil, Canadian rapeseed oil, soybean oil, grain oil, sunflower oil and peanut oil) and carbohydrates (whole grain foods such as whole wheat flour, oatmeal and brown rice). If the intake of fat and carbohydrates is healthy, then you don't have to worry too much about the total calories produced by these two substances; At the same time, you should eat more fruits and vegetables. The "New Golden Pagoda" encourages people to eat a proper amount of healthy protein (nuts, beans, fish, poultry and eggs), but the intake of dairy products should be limited to 65,438+0-2 servings per day. The new dietary guidelines suggest eating less red meat, butter, refined grains (including white bread, white rice and pasta), potatoes and sugar. Trans fatty acids are not included in the new dietary guidelines because they have adverse effects on human health. The new dietary guidelines suggest that most people can take multivitamins, and also suggest that people drink alcohol in moderation (except for health reasons or drug taboos). The latter suggestion also points out that not drinking alcohol is definitely better than excessive drinking, but more and more research results show that moderate drinking (including wine, beer or spirits) is beneficial to the cardiovascular system.
Can it be considered that this "new golden pyramid" is more conducive to human health than the "pyramid" proposed by the US Department of Agriculture? We put forward a new healthy eating index to evaluate how people choose food strictly according to our suggestions. After applying this index to epidemiological research, we found that the prevalence of major chronic diseases of people who follow the "New Golden Pyramid" diet is lower than that of others, mainly due to the sharp decline in the prevalence of cardiovascular diseases, including a decrease of 30% for women and 40% for men. However, choosing a diet according to the "new golden pyramid" has not reduced the incidence of cancer. Keeping weight and exercising (rather than choosing specific foods) will help reduce the risk of many kinds of cancers.