Human food is diverse, and a balanced diet must consist of a variety of foods in order to meet the needs of the human body and achieve the purpose of rational nutrition and health promotion. Among all kinds of foods, the most important ones are cereals and potatoes. Cereals include rice, flour and miscellaneous grains, and potatoes include potatoes, sweet potatoes and cassava, which mainly provide carbohydrates, protein, dietary fiber and B vitamins.
Try to avoid the tendency of eating only non-staple food instead of staple food; Pay attention to the matching of thickness and eat coarse grains.
Don't grind rice and wheat too fine, or most of the nutrients and dietary fiber contained in the grain surface will be lost to the bran. Insufficient intake of staple food, excessive intake of non-staple food, especially meat dishes, and corresponding increase in intake of fat and cholesterol are easy to cause obesity and complications. Therefore, to avoid eating vegetables indefinitely, it is necessary to keep some appetite for staple food, because healthy adults should eat at least 300 grams of staple food every day. Many people are used to using vegetables and fruits instead of staple food, which is also unscientific, because the nutrition provided by vegetables and fruits is very different from that provided by staple food and cannot replace each other.
In addition, all kinds of stress (including emotional stress), cigarettes (including second-hand smoke), environmental pollution, lack of sleep, lack of exercise ... are also "poisons" that affect the nutritional balance. They will increase the production of free radicals, accelerate the consumption of nutrients and weaken immune cells. Therefore, it is also important to cultivate sports habits and leisure interests and get rid of bad living habits. At the same time, having a tolerant, free and easy, humorous and cheerful attitude is a good way to improve immunity.
Nutrition question and answer
Q: What are carbohydrates? What foods do you get nutrition from?
A: Carbohydrates include sugar, starch and dietary fiber. Foods rich in carbohydrates include rice, corn, wheat and other kinds of food as well as various root crops, such as potatoes, yams, potatoes, beans, fruits, vegetables and sugar.
Q: What are micronutrients?
A: Life support systems and minerals are called micronutrients. Compared with carbohydrates, they need much less, but they are necessary conditions for good nutrition. They help to keep healthy and work normally, and some minerals also participate in the composition of body tissues.
Q: How to arrange three meals reasonably?
A: Everyone should arrange three meals a day. For every meal, breakfast accounts for 30%, lunch for 40% and dinner for 30%.
Q: Why eat more fruits and vegetables?
A: Rich in minerals, such as calcium, iron, magnesium and copper; Contains a lot of vitamin C and other vitamins; Rich in cellulose; It contains sugar, protein and a small amount of fat, which is easily absorbed by human body.
Q: What is the effect of partial eclipse on health?
A: Partial eclipse can easily lead to malnutrition and reduce the body's resistance. Partial eclipse in childhood affects growth and development, and adolescents should not be vegetarian for a long time. Otherwise, the lack of comprehensive nutrition will also affect their health.
Q: What problems should be paid attention to in family eating habits?
A: the thickness is matched, and I often eat some coarse grains; Pay attention to the color, aroma, taste and eating habits of meals; When cooking, try to reduce the number of rice washes; When cooking, wash before cutting, try not to blanch with water, and stir fry quickly in an emergency; Add some starch or meat when cooking, because the reduced glutathione contained in starch and meat can protect vitamin C; When cooking, advocate eating some raw vegetables as much as possible; Try to use vegetable oil when cooking, not animal oil and meat stuffing. Fat should not exceed 30%. Eat less and eat more, and you can be eight points full. Don't overeat and eat less snacks. Eat less sweets; Tea and coffee should not be too strong.
Thirteen kinds of fresh vegetables: There are 13 kinds of "the best vegetables" on the list, all of which we usually eat.
Sweet potato is rich in fiber, potassium, iron and vitamin B6, which can not only prevent aging and arteriosclerosis, but also be an anti-cancer expert, so it was chosen as the first vegetable.
The daily diet pays attention to the combination of acid and alkali. Almost all the meat we eat on weekdays is acidic food, so we should eat it with alkaline food. Cabbage, celery and carrots in vegetables are all alkaline foods. Remember to eat more asparagus, cauliflower, eggplant, beet, shepherd's purse, kohlrabi, Flammulina velutipes, potherb mustard and Chinese cabbage.
Nine kinds of fruits are sweet and delicious: the first fruit is papaya, and the content of vitamin C in papaya is far more than that of oranges, and papaya also helps to digest the meat that is difficult to absorb in the human body and can prevent gastric ulcer.
Strawberries with sweet and juicy meat are not only juicy, but also make your skin rosy and relieve diarrhea.
Besides, kiwi fruit, mango, apricot, persimmon and watermelon are the best foods.
Eat balanced meat dishes: the best meat in the list is goose, duck, chicken and fish, followed by mutton, pork and beef. The chemical structure of goose and duck meat is very close to olive oil, which is good for the heart.
Eating dried fruits skillfully: spinach, leeks, pumpkins, onions, cauliflower, peppers, peas, tomatoes, carrots, small vegetables, garlic sprouts and celery all have brain-strengthening effects. In addition, shelled snacks such as walnuts, peanuts, pistachios, cashews, pine nuts, almonds and soybeans are also good for the brain.
junk food
Convenient food: biscuits, instant noodles and carbonated drinks are all convenient foods in our daily life. There are many additives, edible flavors and pigments in convenience foods. Long-term consumption of convenience food will affect human health.
Barbecue: As the meat is directly barbecued at high temperature, the decomposed fat drips on the charcoal fire and then combines with protein in the meat, which will produce a carcinogen called benzopyrene. The biggest influence of this substance on human body is its strong carcinogenicity and mutagenicity.
Three kinds of non-staple food: three kinds of non-staple food garbage must be prevented, that is, canned food, preserved fruit and ice cream.
Eight secrets of balanced nutrition
1. Get up early with a cup of boiled water.
Getting up early with a cup of boiled water can not only clean the intestines, but also replenish the water lost at night.
2. Breakfast can't be saved
If you don't eat breakfast, you will have hypoglycemia symptoms around 10, such as dizziness and palpitation, which will also increase the blood sugar and gastrointestinal burden after eating the next meal and increase the incidence of gallbladder diseases. A few slices of whole wheat bread, a bowl of rice porridge or cereal, an egg and a fruit can make you energetic all day.
The more fruits and vegetables, the better.
The daily vegetable intake standard for adults is at least 500 grams. And it is best to eat more than five kinds of vegetables. In addition, if there are no contraindications such as diabetes, nutritionists recommend eating 2 ~ 3 fruits a day.
4. Fall in love with dairy products
The content of dairy products in China's diet is too low. Usually, women begin to lose calcium gradually after the age of 28, and the loss rate is faster after menopause. Eating more dairy products is an excellent choice for calcium supplementation.
Mushroom food should be included in the diet.
6. Don't forget brown sugar
Brown sugar is cheap, but it is rich in trace elements, which has an excellent effect on enriching blood for women. Long-term moderate intake of brown sugar will make even the skin beautiful.
7. There should be a limited amount of coffee.
Drinking too much can easily lead to calcium loss. In addition, too much caffeine can stimulate the nerves and heart. Drinking at night will especially affect the quality of sleep.
8. There is at least one marine fish on the dining table every week.