A paper on nutritious diet

Title: No bad food, only bad diet Name: XXX ID number: XXX province and city: XXX Work unit: XXX No bad food, only bad diet Unit: XXX Name: XXX Abstract: Any food that can provide nutrition for our body can be said to be good food. However, you can't eat healthy food alone. Good food should be accompanied by an appropriate, reasonable and balanced diet in order to eat healthily. Nowadays, with the prosperity of social economy and the prosperity of people's lives, the demand for food has been improved, which is not limited to the simple level of filling the stomach, but through careful selection of materials and proper processing, besides delicious food, we must also eat nutritious and healthy food. With the acceleration of social rhythm and the increasing tension of life rhythm, bad eating habits and bad eating arrangements are often the main causes of "urban civilization disease". Knowing how to choose good food and sticking to a reasonable and balanced diet arrangement are our ways to pursue health. Key words: food, nutrition, health and balanced diet. Food and Diet Humans have many kinds of food. Different foods have different nutrients, and the nutrients contained in each food cannot be comprehensive. Only by eating a variety of foods can the human body get all kinds of nutrients it needs. Therefore, it can be said that the human body obtains nutrition from food and transforms it into its own nutrition through metabolism. Some nutrients in food can only be used by the human body after they are transformed into each other in the body. Therefore, any food that can provide nutrition for our body can be said to be good food. As for the "good" and "bad" of food, I personally think it is only reflected in the personal life of consumers. Any food contains different ingredients and different contents of nutrients, which is beneficial to human body, so generally speaking, there is no bad food. Food and rice are two completely different words. Their concepts are completely different, but they are inseparable. If we want to judge them by "good" and "bad", I personally think it is one-sided. Because some foods that are considered "good" may be "bad" for some consumers. For example, many tonics, such as ginseng and velvet antler, can cause discomfort such as hypertension, nasal cavity or gum bleeding, chest tightness and abdominal distension. 1 So it is "bad" for this part of consumers, but it is really "good" for most people; Another example is gout patients, because of the influence of their patients, they must never eat foods containing nuclear proteins, such as animal viscera, poultry, fish, etc. However, these foods are often an indispensable source of nutrition intake for the general public. If nothing else, even animal fats that are easy to cause arteriosclerosis, coronary heart disease and stroke are recognized by modern people. For example, fat meat is a very good nutritious food for people with insufficient energy intake in natural disaster years in China, which can make up for a series of symptoms caused by insufficient energy intake, improve people's working ability and prevent diseases, so it is a good food for such people; People with excess energy should avoid fat. Another example is the high-protein diet, which was expected to be a high-grade nutritious food in the era of "bran vegetables replacing grain" decades ago, but in modern times, people with overnutrition and patients with kidney and liver diseases must be controlled. Of course, this is only one or two examples, but it is undeniable that the "good" and "bad" of food are relative, not absolute. The diet is composed of different kinds of diverse foods, mainly to provide people with various nutrients with appropriate contents every day, which is what we call "reasonable diet". On the contrary, people who are overnourished or malnourished are regarded as "bad diet" or "bad diet". According to the data of China Food Nutrition Pagoda 3 of China Nutrition Society, adults need to eat about 250g to 400g of cereal potatoes and miscellaneous beans, 300g to 500g of vegetables, 200g to 400g of fruits, 50g to 75g of livestock and poultry and meat, 75g to100g of fish and shrimp, and 25g to 500g. 300 grams of milk and dairy products, oil should be controlled between 25 grams and 30 grams, salt should be controlled within 6 grams, 1200 ml of water and 6000 steps of physical activity can achieve the purpose of balanced diet. Since "food" and "meal" are so inseparable, how to choose food and how to make a reasonable and balanced meal arrangement is a problem that we can't ignore. More than 2,000 years ago, Huangdi Neijing put forward that "five grains are nourishing, five fruits are helping, five livestock are benefiting, five vegetables are filling, and the smell is combined to take its essence." The nutrition theory summarized by our ancestors according to practical experience is still praised by nutritionists at home and abroad, and it is considered as an ideal nutrition model and should be popularized. That is to say, because the nutritional components of various foods have their own characteristics and corresponding nutritional values, when organizing meals, various foods must be reasonably matched to meet the nutritional needs of the human body. Second, food selection skills Although any food is a good food, we still need to know how to choose between them, so as to provide appropriate and sufficient nutritional needs for a reasonable and balanced diet. During the transportation, storage and sale of food, due to various reasons, food may be contaminated, leading to health problems and ultimately affecting human health. Therefore, we need to learn and master certain food hygiene knowledge to reduce the harm of food pollution. 5 Basic skills of choosing food: (1) Basic principles 1. Don't buy food without proper protection. 2. Don't buy abnormal food. 3. Pay attention to the expiration date and storage method on the packaging label. Don't eat from time to time, especially fruits and vegetables. 5. Choose a reputable supplier. (2) Choice of various foods 1. The fish (1) should have no peculiar smell; (2) the fish eyes should be shiny; (3) the fish gills should be bright red; (4) the muscles should be elastic, shiny and bright in color; (5) the skin should be moist, free from rags and mucus; (6) the scales should be tight and not easy to fall off. (2) The smaller the animal, the better. The best meat in daily life is shrimp, fish, goose, duck and chicken, followed by mutton, pork and beef. (3) When touching the muscle, it feels dry, sticky and elastic. (4) There should be no scratches on the surface. (5) There should be no peculiar smell. (3) Birds (1) have plump and soft breasts. (2) There is no bruise on the muscle surface. (2) Green leafy vegetables should be green, the leaves should be crisp and tender, and there should be no brown. (3) Broccoli and lettuce are important inside, and the skin is not peeled. (4) The beans should be crisp and wrinkle-free. (5) The rhizome is basically thick and solid, with bright color and no stain on the epidermis. 5. Oil (edible oil) fat is synthesized from glycerol and fatty acids. Fatty acids can be divided into: (1) saturated fatty acids (2) monounsaturated fatty acids (3) polyunsaturated fatty acids (6). Saturated fatty acids mostly come from animal fat and meat, whole milk, egg yolk and some vegetable oils such as coconut oil and palm oil, which will increase the cholesterol content in the blood and should be used as little as possible. Monounsaturated fatty acids mostly come from vegetable oil, which can reduce harmful cholesterol in the blood and leave beneficial cholesterol, which can be eaten in moderation. Polyunsaturated fatty acids come from fish and most vegetable oils, which help to reduce the cholesterol content in the blood, so they should be used in cooking, but pay attention to the right amount. However, having the right food does not mean that the goal of a balanced diet has been achieved. Balanced diet is a comprehensive concept with different contents and requirements in different situations. A reasonable balanced diet requires a balanced and reasonable variety and quantity of nutrients in the diet, which is suitable for the physiological needs of diners, and the nutritional collocation of food is undoubtedly the most important link. Third, nutrition and food are an organism, which is inevitably affected by geographical and seasonal factors, resulting in improper food compatibility. In this way, there will be nutritional defects in the diet, which are characterized by excessive, insufficient or even lack of some nutritional components. Over time, this improper diet will lead to physiological disorders or diseases. Long-term practice and research have proved that no single food in the world can fully meet the human body's needs for various nutrients. For example, breast milk is an ideal food for babies, but it has incomplete nutrients and must be supplemented by other auxiliary foods. (A) a reasonable mix of coarse and fine grain

The collocation of flour and rice has two meanings: one is to eat more traditional coarse grains, that is, miscellaneous grains and beans other than flour, such as rice and flour, including millet, sorghum, corn, buckwheat, oats, coix seed, adzuki bean, mung bean and kidney bean; Secondly, in view of the fact that the main body of grain consumption at present is refined rice flour with high processing precision, it is necessary to appropriately increase some rice flour with low processing precision. Different kinds of cereals and their processing can improve their nutritional value. For example, the low content of lysine in grain protein is its limiting amino acid; Protein is rich in lysine, but low in methionine, which is a restrictive amino acid. If cereals and beans are used together, their respective restrictive amino acids are just complementary, thus greatly improving their physiological functions of protein. The reasonable combination of coarse grains and flour and rice can improve the flavor of food, help to supplement various nutrients, and also improve the nutritional value and utilization rate of food. (2) Reasonable collocation of staple food and non-staple food

Staple food refers to food crops mainly containing carbohydrates; Non-staple food is mainly animal and plant food, which has its own characteristics in nutritional value and sensory traits. 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. Therefore, if appropriate non-staple food collocation is carried out, such as increasing fish, meat, eggs and beans, the nutritional value of staple food can be greatly improved. Of course, if the flavor is improved and enhanced through proper cooking, its nutritional value and human absorption and utilization rate will also be significantly improved. (3) Reasonable collocation of vegetarian food

Carnivorous food refers to meat, fish, eggs, milk and its products, which are rich in protein, fat and various inorganic salts. Especially, animal liver is rich in fat-soluble vitamins, B vitamins and trace elements. Proper consumption of vitamin A and vitamin B2 can improve the malnutrition of China residents. Vegetarianism mainly refers to all kinds of vegetables, fruits and beans. Vegetables are rich in vitamins, minerals and dietary fiber. Fruit is rich in carbohydrates, citric acid, malic acid, pectin and other substances, among which carbohydrates are mainly glucose, fructose and sucrose. Most of these sugars are polysaccharides, which can be directly absorbed by the human body, so the carbohydrates in fruits are easily absorbed by the human body. Beans are rich in high-quality protein, unsaturated fatty acids, calcium, vitamin B 1, vitamin B2, nicotinic acid and so on. So cooking together is the finished product, delicious and delicious. Not only is it rich in nutrition, but it can also enhance appetite and is beneficial to digestion and absorption. (4) Acid-base collocation In the long-term struggle with nature, the working people in our country have left a rich diet culture, which needs to be explored and improved with 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. 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, we should combine these four characteristics and match them reasonably, because all kinds of foods have their own characteristics and advantages and disadvantages, and we should make full use of their respective characteristics and advantages to make them complementary and perfect. This is more in line with people's demand for various nutrients, and reasonable collocation is more important for middle-aged and elderly people. Fourth, the basic structure of diet combined with the types of dietary structure today, we can be divided into the following categories: (1) Japanese dietary pattern (the first type)-the intake of animal food is balanced, and the intake of protein, fat and energy basically meets the nutritional requirements. This diet structure is mainly represented by Japan. However, due to the influence of western culture after World War II, animal food is increasing year by year, and carbohydrate intake is decreasing, leading to malignant tumor becoming the first cause of death at present. (II) Dietary pattern in economically developed countries (Type II)-The main feature of this type is "three highs and one low", that is, high protein, high energy, high fat and low dietary fiber. This diet mainly exists in western countries, and it is precisely because of this diet that cardiovascular and cerebrovascular diseases are one of the main causes of death in these countries. (3) Oriental dietary pattern (the third type)-the intake of animal food is insufficient, with less protein and fat, but the energy can basically meet the needs of human body, and the dietary quality is not high. This diet structure is represented by China in Asian and African countries, and the main problem caused by this diet feature is lack of nutrition. 10 (4) Mediterranean diet pattern-mainly in coastal countries around the Mediterranean, such as Spain, Italy and Greece. Eat more seafood and fresh vegetables, eat less red meat, eat more olive oil (unsaturated fatty acids) and drink alcohol regularly, which not only meets the nutritional needs, but also reduces the risk of cardiovascular diseases. It can be seen that it is not advisable to eat vegetarian food, because it will cause nutritional imbalance in the body, which will lead to various diseases and damage health. Only a reasonable combination of meat and vegetables can provide more comprehensive nutrients. V. Conclusion With the rapid development of social economy, the living standard of the people in China has been continuously improved, and the demand for food has also increased, which is not limited to the simple level of filling the stomach. The disadvantages of high animal protein, high fat, less vegetables and less staple food such as fish and poultry meat are increasingly obvious, so that the incidence of "urban civilization diseases" such as hypertension, hyperlipidemia, cardiovascular and cerebrovascular diseases and diabetes with obesity as the core has risen sharply, which are closely related to bad eating habits. These diseases and their complications have become the main killers threatening human health today. Therefore, it is no exaggeration to say that "civilization disease" is an eating disease. Therefore, it is urgent for our country to adjust the diet structure reasonably and provide a balanced diet with reasonable nutrition in order to reduce the occurrence of "urban civilization disease". How can we eat healthily, eat healthily and adhere to a reasonable and balanced dietary arrangement? This is our way of pursuing health. China is a multi-ethnic country, and the living habits and conditions of different regions and nationalities are different. It is not necessary and impossible to formulate a single dietary pattern, but we should gradually make the dietary structure more perfect and reasonable on the basis of inheriting the reasonable parts of national and local habits. I hope everyone can follow the principle of "balanced diet" and enjoy food, health and life. References: 1 Shuanghong, these five species should eat less J, live longer, 2009, (1 1): 452 Shi Xin, How to prevent gout J, live longer, 2009, (10): 73 Liu,,,. 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