The ancestors once preached: "Five grains are nourishing, five fruits are helpful, five livestock are beneficial, five vegetables are filling, and the smell is combined into essence." Scientifically, it is called protein's "supplementary function", which means that in order to obtain all kinds of nutrients necessary for human body, we must pay attention to the reasonable collocation of food and avoid eating meat without vegetarianism or vegetarianism. At the same time, reasonable collocation can also improve the physiological value of protein, because all kinds of protein are composed of various amino acids. An amino acid missing from protein A is contained in protein B, and what is missing from protein B is contained in protein A.. For example, when wheat, millet, soybean and beef are eaten separately, their physiological values are 67, 57, 64 and 76 respectively, while when they are eaten together, their physiological values can reach 89, which greatly improves the utilization rate of food protein. On the contrary, protein, the unused person, was excreted in vain, which is quite similar to the text "A Douban Travel" I read when I was a child. In fact, the staple food in the north of China is mainly miscellaneous grains (mainly rice in the south). Excluding climate, soil and water, the intake of protein has approached or reached the physiological value of protein. Therefore, northerners are generally strong and burly with rosy faces. Recently, with the prosperity of life, a considerable number of children in cities have become obese. The crux lies in their extraordinary appetite for certain foods. Because of its extraordinary absorption and utilization ability of certain nutrients, it is essentially different from excessive heat energy and obesity caused by fat deposition in adults, so its dietary structure should be adjusted and controlled in time.
When I was young, I knew that a person had quirks. He often swallows some wall soil, which is puzzling. In fact, from the perspective of diet and nutrition, it is precisely because of his hyperacidity that he accidentally found that the wall soil mixed with lime made the human body feel comfortable after swallowing, thus achieving the purpose of acid-base neutralization. Now, just a few soda tablets can solve the problem. At that time, under the condition of lack of medical care and medicine, the human body's ability to repair itself and adapt to the environment was amazing. Nowadays, the better the environmental conditions are, the consciousness of human self-adaptation and self-improvement gradually fades, but it has not disappeared. For example, a person who can't eat Chili peppers has lived in Sichuan for a long time and often eats a little spicy. He may like to eat Chili peppers. A person who eats more meat for a long time will increase the activity of enzymes that digest protein and fat in the body. A long-term vegetarian, its digestive juice amylase activity will increase, its protease and lipase activity will decrease. Therefore, the central nervous system plays an important role in the process of nutrient intake, digestion, absorption and utilization. You should avoid feeling depressed when eating, reading books and newspapers or considering other issues. If possible, you can listen to a relaxing piece of music before eating, and enjoy eating in a restaurant with sufficient light, good air circulation, moderate temperature and elegant layout. And myself.
People can't live without diet. However, there is still a lot of work to be done to make the diet more scientific and healthy. First of all, we should correct some bad eating habits that we have long accepted or even relied on. The so-called oral diseases generally refer to eating and drinking unclean, pathogenic, deteriorated and toxic food, water or drinks, such as eating the wrong things, food poisoning, alcoholism and so on. Food, such as peanuts, rice, etc., will be mildewed and produce aflatoxin due to long storage time and improper storage, which will make people sick and even cause cancer. Broadly speaking, illness from the mouth also reflects a person's eating habits. Children are inattentive when eating, swallowing dates, and often let bones stab the esophagus; What you swallow without chewing slowly can cause bloating and indigestion, and it can also lead to diseases.
It is said that middle-aged and elderly people in Chaoshan area are prone to esophageal cancer. Medical scientists have studied this and come to a tendentious conclusion, which is related to the local people's love to drink congou, hot porridge, salted fish, pickles and other salted brain products. Tea, porridge, seafood and vegetables are all good things. The quality is good, but the eating method is not scientific enough. If tea and porridge are too hot, it will burn the esophagus chronically and cause inflammation; If the food is preserved for too long, protein will denature and produce toxic chemicals. Chemicals that originally belong to the allowable range will accumulate due to food addiction, which will cause harm to the human body in the long run. This has nothing to do with the food itself, but the bad eating habits. Some people like to eat high-fat foods, such as lard, tripe, pork leg, steak, food fried with animal oil and so on. And think that high-fat food is delicious, smooth and delicious. Who knows, eating a high-fat diet for a long time may lead to atrophy of thymus and lymph glands, inhibition of lymphocyte immune function, and the incidence of cancers such as breast cancer, intestinal cancer, prostate cancer, diabetes, hyperlipidemia, coronary heart disease and hypertension will increase significantly.
The problem of children's partial eclipse and refined food is also more prominent. The doting "little emperor" prefers sweets and snacks, disdains "simple tea and light rice" and likes to eat his favorite food. On the other hand, the food is too fine, including polished rice, refined noodles and refined cakes; Wheat milk essence and ginseng queen essence ... keep the gastrointestinal tract in a "young vertebra" state forever. It leads to the imbalance of diet structure and is easy to cause diseases due to the lack of vitamins, cellulose, minerals and trace elements. At the same time, the decline of resistance is also easy to make the body sick due to the invasion of bacteria and viruses.
Changing bad eating habits is good for your health, but it is not easy to do it, because the so-called habits have become natural, and it is difficult to get them back after a long time. You must make up your mind. While cultivating good eating habits, we should understand the original bad habits and then change and improve them. If you like to eat hot food, it's actually no trouble to wait for a while to cool down. Experts believe that you should not eat a certain food industry product or pickled food for a long time or in large quantities, so that harmful chemicals will not easily reach the level of damage to the human body, and the body can eliminate harmful substances in time. Parents should fully consider their children's diet, and children should not have the final say at the dinner table. In addition, when eating leisurely, you have enough time and mood to chew and taste food, which is helpful for digestion.
Healthy eating pyramid
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 II 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.
Vegetables (in large quantities) and fruits (2-3 times a day).
Eating more fruits and vegetables can effectively prevent heart disease and angina pectoris; Prevent all kinds of cancers; Lowering blood pressure; Relieve intestinal diseases called diverticulitis; Prevention and treatment of cataract and glaucoma, these two eye diseases are the main causes of blindness in the elderly over 65 years old.
Fish, poultry and eggs (0 ~ 2 times a day).
This is the main source of protein. A large number of studies show that eating fish can reduce the risk of heart disease. Muscle and turkey are low in saturated fat, and they are also good sources of protein. Eggs have been demonized for a long time because of its high cholesterol content. In fact, eggs are a good breakfast, much better than doughnuts or flour doughnuts.
Nuts and beans with shells (65438+ 0 to 3 times a day).
Nuts and beans with shells are the best sources of plant protein, plant fiber, vitamins and minerals. Beans with shells include black beans, broad beans, edamame and other dry goods. Many nuts are rich in healthy fat. For example, almonds, walnuts, small walnuts, peanuts, hazelnuts and pine nuts can directly show that food is good for the heart.
Dairy products and calcium replacement (65438+ 0 to 2 times a day).
In order to prevent and treat osteoporosis, calcium and vitamin D are needed, and dairy products are the traditional source of calcium for Americans. Besides foods containing saturated fat, such as milk and cheese, there are other healthy ways to get calcium. For example, three cups of whole milk are equivalent to the saturated fat contained in thirteen cooked bacon. If you like dairy products, stick to skim or low-fat products. If you don't like dairy products, calcium substitute food is the guarantee to ensure the daily calcium demand of human body.
Red meat and cream (use with care):
These foods are placed at the top of the pyramid of healthy eating because they are rich in saturated fat. If you eat red meat every day, such as beef and mutton, trying fish or chicken several times a week can improve your cholesterol level. Similarly, you can switch from cream to olive oil.
Rice, white bread, potatoes, pasta and desserts (with caution):
Why are all these staple foods of Americans placed at the top of the pyramid of healthy eating? Because they can cause blood sugar to rise rapidly, leading to weight gain, diabetes, heart disease and other chronic diseases. Whole-wheat carbohydrates stabilize human blood sugar, at least increase slowly without exceeding the normal level of human body, so that human body can deal with excess blood sugar.