2. Reasonable collocation of non-staple food: mainly refers to the collocation of meat and vegetables. Although meat and eggs contain high-quality protein, they lack vitamins and belong to acidic foods, while vegetables, fruits and beans belong to alkaline foods. The combination of meat and vegetable can not only make the nutritional components complementary, but also help to maintain the physiological acid-base balance of the body, which is beneficial to health.
3. Reasonable collocation of main and non-staple foods: it means that non-staple foods should be properly arranged according to the situation of staple foods. For example, the staple food based on coarse grains should be matched with some non-staple foods such as meat and eggs or tofu, and the staple food based on flour and rice should be arranged with more non-staple foods such as vegetables. The combination of staple food and non-staple food not only improves the taste, but also contributes to the balance of nutrition.
4. Reasonable combination of dry and wet foods: It is best to eat dry and wet foods for every meal, such as rice or pasta with millet porridge, vegetable soup or egg soup. Lean collocation is not only beneficial to gastrointestinal digestion and absorption, but also can improve the nutritional value of food.
5. Reasonable collocation of raw and cooked food: mainly refers to the collocation of raw and cooked vegetables, especially reminding vegetables that can be eaten raw not to be cooked as much as possible. This can ensure that the rich vitamins contained in vegetables are more easily absorbed and utilized by the human body.
6. Reasonable cooking: (1) Don't wash rice too often, and don't add alkali to cooking to avoid vitamin loss.
(2) Vegetables should be cooked with strong fire and fried quickly, which can reduce the damage of vitamins.
(3) The stewing time of meat food should be prolonged, which is beneficial to the decomposition of nutrients and the digestion and absorption of human body.