Food needs to be raised, and beans are damaged;
Five animals should be beneficial, and excessive ones will be harmful;
Five dishes are always prosperous, fresh, green, yellow and red;
Five fruits to help, strive for less;
This passage is the wisdom of the ancients and a poetic exposition of a balanced diet.
Modern nutrition divides the nutrients needed by human body into seven categories, namely protein, fat, sugar, vitamins, minerals, water and cellulose. The balance of the seven nutrients is the same as maintaining human health. Too much or lack of any nutrient belongs to malnutrition and is harmful to human health.
The distribution of seven nutrients in different foods is different. Accordingly, we can divide the food we eat every day into the following five categories. As long as we choose to eat in moderation every day, we can basically ensure the balance of the "seven major" nutrients.
Five types of diet can ensure the "seven big" nutritional balance:
Grain is the staple food.
The so-called "five grains are suitable for raising, and losing beans is unfavorable"; It means that whole grains are very nutritious and are the basic substances that nourish the human body.
In fact, modern nutrition research shows that the content of sugar (starch) in grains is very high, which is the main source of human energy and needs to be eaten every day to supplement human energy.
Of course, it is also rich in minerals and nutrients such as vitamins and cellulose. Besides sugar, beans are also rich in plant protein, which is one of the main sources of protein and contains very low bad cholesterol.
Suggestion: The calories provided by carbohydrates should account for about 50% every day, that is, the staple food should account for no less than 40%. These include rice, pasta, potatoes, sweet potatoes, yams, corn and other food crops. In addition, the required heat is provided by protein and fat.
Meat, including eggs and milk.
Meat food is the main source of protein and fat.
Protein provides the human body with 30% calories and 20% fat. Besides the protein and fat of meat, it also includes plant protein (such as soybean protein) and vegetable oil.
It should be noted that the most difficult thing to lack now is fat, but it is easy to cause excess, so when choosing to eat meat, we should pay attention to controlling fat, eat less fat, eat more fish, eggs or poultry, and the fat content is relatively low.
Beans, milk and its products
Protein contained in beans is almost equivalent to milk, which is a plant protein, and its absorption and utilization rate is not as good as that of milk. However, it contains lower cholesterol and calcium than milk. So they and milk have their own strengths.
Especially for the elderly, it is recommended to eat milk and soybean milk together, and the tonic effect will be better.
Vegetables and fruits
Vegetables and fruits are the main sources of vitamins, minerals and dietary fiber.
It is suggested to eat 300-500 grams of fresh vegetables and 300 grams of fresh fruits every day to meet the needs of human body for dietary fiber, vitamins and various minerals.
The best half of the vegetables are green or colorful leafy vegetables, and try to be diversified.
Dark vegetables often contain more nutrients and have strong antioxidant capacity. Fruit can help digestion.
Oil and fat
Oil can supply heat energy, promote the absorption of fat-soluble vitamins and supply unsaturated fatty acids. Vegetable oil contains higher essential fatty acids than animal oil.
It is suggested that in addition to getting some fat from meat, it is best to use vegetable oil in the cooking process, not too much. At the same time, you can eat a small amount of nuts to supplement some energy, including lipids.
In addition to the above five types of food, there is also water supplement;
Water is a kind of substance that the human body needs most. Although various foods are also rich in water, they are far from meeting the human body's demand for water.
Adults, it is recommended to drink about 1500 ml of water every day. At the same time, you can also replenish water by drinking porridge or clear soup. It's best not to drink beer or drinks, but to drink water.
In this way, the human body's demand for the "seven major" nutrients is balanced.
Under normal circumstances, we can maintain a balanced nutrition through a normal diet, and it is not recommended to eat health food or drugs to supplement it. If you encounter diseases or other problems that lead to unbalanced nutrition, you still need to adjust. If necessary, go to the hospital for examination. Under the guidance of a doctor, it is also possible to adjust with some health foods.