What do you think is a reasonable diet? Diet in life is very important. Health is of vital importance to everyone. Good living and eating habits can help us keep healthy. What do you think is a reasonable diet?
What kind of diet do you think is reasonable? 1 1, one bottle of milk per person per day.
Milk is rich in calcium. According to literature reports, the occurrence and development of atherosclerosis, hypertension, colon cancer and Alzheimer's disease are all related to calcium deficiency. As for people who can't drink milk because of the lack of lactase, they can drink yogurt instead.
2. One egg per person per day
An egg weighing about 1 contains about 280 mg of cholesterol, which is just suitable for a person's physiological needs in one day. Lecithin in egg yolk can reduce blood viscosity and avoid cholesterol deposition. The essential amino acids provided by eggs are very suitable for human needs.
3. Eat beans and bean products every day.
Beans and bean products can not only help solve malnutrition, supplement protein needed by human body, but also prevent overnutrition, unlike eating meat, which will increase cholesterol. Among them, soybean has the highest protein content and the best quality among existing crops.
4. Create conditions to eat marine fish
Marine fish oil is rich in unsaturated fatty acids, which can reduce blood fat. When polyenoic acid is combined with cholesterol in blood, it can reduce platelet aggregation, reduce blood viscosity and effectively eliminate fat deposition in blood vessels, so it is a "scavenger" of blood vessels.
5. Eat more poultry and less pork.
Protein in livestock meat and poultry meat is an animal protein and an essential nutrient for human body. But pork has a fly in the ointment, which contains a lot of saturated fatty acids. So nutritionists are in favor of eating more chickens and ducks, not that pork can't be eaten, but that eating less pork is good for your health.
7. Mushrooms should be included in the diet.
Mushroom foods such as shiitake mushrooms and auricularia auricula contain more protein than ordinary vegetables, and have an appropriate proportion of essential amino acids and various trace elements. Long-term consumption can play a very good health care role.
8. Salt is a double-edged sword.
Many studies show that salt deficiency is not enough; But a high-salt diet is even worse for human health. High salt is one of the culprits of gastric ulcer and gastric cancer. High sodium is especially obvious for the increase of blood pressure. In addition, a high-sodium diet can also lead to calcium loss. Change the bad eating habit of "salty is fresh" and strive to control the monthly salt intake of a family of three at about 500 grams.
9, food can not be less
There are many kinds of food, but the per capita food intake is getting less and less. If the long-term calorie intake is insufficient, the energy provided by carbohydrates is less than 55% of the dietary calories, and the human body can only use protein as a thermogenic substance, which will stop the growth and development of children; Adults are weak and unable to lift their spirits. Except for obese and diabetic patients, the daily food intake of adults should generally be 300-400g.
10, control the high-sugar and high-fat diet
According to the physiologist's observation, if everyone adds one tablespoon of sugar (15g) and one tablespoon of oil (15g) every day, they will gain weight 10kg a year. Less fat is not good, more fat is harmful. The average adult takes 2 tablespoons (about 30 grams) per person every day; Obesity, hyperlipidemia and other patients take 1 spoon per person per day.
What do you think is a reasonable diet? 2 What is the proportion of nutritious diet?
1, eat 30% enough for breakfast, because the body has just woken up, the appetite is not high, and the digestive ability is in a "preheating state", but it is necessary to ensure nutrition and provide the energy needed for work and study in the morning. The best breakfast combination is starch food, high-quality protein food, fruits and vegetables rich in dietary fiber and vitamin C, and nuts. You can eat more lunch in moderation, because people have more activities during the day and consume more energy. Eating less dinner is because people have relatively little activity after dinner and less energy demand. Eating 7 minutes full is also good for sleep.
2. Many people only like to eat meat dishes such as chicken, duck and fish. Although these animal fats are rich in protein and delicious, excessive intake will increase the burden on liver and kidney, leading to increased uric acid, gout, obesity and cardiovascular and cerebrovascular diseases. Vegetables, mushrooms and other vegetarian dishes can supplement the body's rich dietary fiber and some water-soluble vitamins, and change the defects of high saturated fatty acids and cholesterol in meat dishes.
What should be paid attention to in nutritional diet collocation?
1, food diversification is the basic requirement of a balanced diet, and staple foods should also be diversified, and all kinds of miscellaneous grains and beans should be eaten. For an inactive adult, 250 ~ 400 grams of staple food per day can meet the needs of the body. Young people and people with high labor intensity need more energy and eat more staple foods appropriately; People who are older and less active need less energy and can eat less staple food. The staple food should be thick and thin, and you should eat 50 ~ 100g (1 ~ 2 Liang, dry weight) of coarse grains every day. That is to say, it is best to have coarse grains around 1/4 ~ 1/3 in the staple food for one day, or you can eat coarse grains twice a week.
2. Everyone should eat 300 ~ 500g of vegetables and 200 ~ 400g of fruits every day, which also means that the ratio of 2: 1 is more appropriate. There are many kinds of vegetables, and the general principle of selection is to eat more vegetables with buds and stems (such as spinach, leeks, Chinese cabbage, etc.). In spring and autumn, it accounts for about 70% ~ 80% of vegetables; Eat more fruits and potatoes in autumn and winter, such as radishes, potatoes and onions. , accounting for more than 60% of vegetables. It is best to eat some fungus vegetables every day, which generally accounts for10% ~ 20% of the total vegetables of that day; Green leafy vegetables should be kept at more than 50% of daily vegetable intake. In addition, it should be noted that it is best to choose local dishes in the season; Relatively speaking, dark vegetables, such as deep red peppers and dark green spinach, have higher nutritional value than light vegetables.
Dietary nutrition is necessary in our life, especially for people who are particularly healthy, so you can refer to these measures listed by me to improve the nutrition of yourself or your family and let you live a high-quality life. If you can't improve a nutritious diet, that's not necessarily true. I hope you can take my advice.
What do you think is a reasonable diet? 3 What are the dietary nutrition and health collocation?
Bread is the pillar of life. After solving the problem of food and clothing, people pay more and more attention to the mystery hidden in various foods. In order to get more nutrition from daily diet or change their own health problems, people are increasingly picky and demanding about food, because every penny is very important to us and directly affects human health.
Twenty years ago, the United States Department of Agriculture began to build a daily food pyramid based on American dietary guidelines. At the beginning of this year, a new version of the food pyramid was launched, which corrected some omissions in the past. It is reported that the builders of the pyramids include scientists, nutritionists, staff and consultants. According to the most scientific evidence and the relationship between food and health, experts from Harvard University School of Public Health have established a new pyramid of healthy eating. It fixes the basic loophole in the food pyramid of USDA and puts forward better suggestions on what to eat.
The pyramid of healthy eating is based on daily exercise and weight control, because these two factors are very important for people to stay healthy. They also affect what people eat and how they eat, and how the food people eat affects their health. Looking up from the bottom of the pyramid of healthy eating, it includes:
Whole wheat food (in most diets)
The body needs carbohydrates to provide energy. The best source of carbohydrates is whole wheat, such as oatmeal, coarse bread and brown rice. They contain bran and germ, as well as energy-rich starch. It takes longer for the human body to digest whole wheat than direct carbohydrates such as white bread, which will keep blood sugar and insulin at a reasonable level and will soon drop. Controlling blood sugar and insulin levels can reduce human hunger and prevent the occurrence of type 2 diabetes.
vegetable oil
Americans get 1/3 calories from fat every day on average, so it makes sense to put them in the lower part of the pyramid. Note that vegetable oil is specifically mentioned here, not all kinds of fats. Healthy unsaturated fats come from olives, soybeans, corn, sunflowers, peanuts and other vegetable oils, as well as fatty fish such as salmon. These healthy fats can not only improve human cholesterol levels, but also effectively prevent potential sudden cardiac death and myocardial infarction.
If you want to eat food that is helpful to your body, the most important thing is that it can be absorbed by your body. Some people have a bad stomach, so they need to eat more oatmeal, coarse grain bread, coix seed, rice and whole grains when eating. These foods are not only good for digestion, but also help your body to repair and replenish nutrition.