Therefore, to solve the sub-health problem of the body, we must start from maintaining the health of cells. We also introduced four health problems brought by modern lifestyle.
Including youth problems closely related to male prostate and female breast, metabolism problems related to liver, circulation problems related to cardiovascular and cerebrovascular diseases, and vision problems related to eyes.
In the final analysis, these health problems should start with the change of our lifestyle. Through the "three healthy nourishment", that is, nutrition, maintenance and conditioning, the cells of our body are well repaired, and the natural body will be fine.
Today, let's start with nutrition and see what necessary nutrients our body needs.
People are iron rice steel. We get the nutrients we need for metabolism from food. So what are nutrients? Nutrients refer to the chemical components in food that can provide energy for the human body, repair the body and tissues, and have physiological regulation functions. All substances that can maintain human health and provide growth, development and labor are called nutrients.
It is known that there are 40~45 kinds of nutrients necessary for human body, among which carbohydrates, protein, lipids, water, minerals and vitamins are the most important nutrients for human body. [1] Among them, carbohydrates, fats and protein exist in food and are ingested in large quantities, which are called macronutrients or macronutrients. Vitamins and minerals are called micronutrients because they only need a small amount in a balanced diet. Minerals are divided into macroelements and microelements. Macro elements are relatively abundant in human body, while trace elements are very few in human body.
Water is the source of life, and people's demand for water is second only to oxygen. Water is a necessary substance to maintain life, and the substance metabolism and physiological activities of human body are inseparable from the participation of boiling water. The important component of human cells is water, which is about 70% for normal adults, 80% for infants and 55% for the elderly. Therefore, in the "Three Healthy Nourishments", we particularly emphasize the need to ensure adequate water intake every day. If we compare the body to a fish pond, our internal organs are 1 1 fish raised in the fish pond. Therefore, we must replenish enough water to the fish pond every day to ensure the healthy survival of fish. Therefore, it is suggested in the Pagoda of China Residents' Balanced Diet that 1500 ~ 1700 ml of water should be ingested every day to ensure the body's metabolism works well. Specifically, it is 500 ml of mineral water, and drinking 3 ~ 4 bottles a day is almost enough. Try to drink boiled water and avoid sugary drinks.
As one of the three giants of nutrition, carbohydrates are the main source of energy. It consists of three elements: carbon, hydrogen and oxygen. Because it contains hydrogen and oxygen in a ratio of two to one, like water, it is called carbohydrate.
Carbohydrates in food fall into two categories:
One is the effective carbohydrates that people can absorb and utilize, such as monosaccharide, disaccharide and polysaccharide, and the other is the carbohydrates that people can't digest, such as cellulose.
1. Monosaccharide is the most basic unit, including glucose, fructose and galactose.
2. There are three disaccharides, which are composed of monosaccharide and monosaccharide, mainly sucrose, lactose, maltose and trehalose.
3. Polysaccharide consists of many monosaccharides, among which we call it digestible starch and indigestible fiber.
4. Indigestible fiber can be divided into fermentable fiber and non-fermentable fiber.
Recent studies have proved that some indigestible carbohydrates selectively stimulate the growth of intestinal bacteria, especially the proliferation of some probiotic groups, such as Lactobacillus and Bifidobacterium. Probiotics can improve the function of human digestive system, especially intestinal function. Undigested carbohydrates are often called prebiotics, such as fructooligosaccharides, inulin, non-starch polysaccharides, resistant starch and so on.
Physiological functions of carbohydrates:
1. store and provide energy
2. Constitute body tissues and important living substances.
Save protein.
4. Anti-ketogenic effect
expel toxin
6. Enhance intestinal function
7. Improve food flavor
Carbohydrates are everywhere. The main sources of starch in the diet are cereals and potatoes. Generally, cereals contain 60%~80% carbohydrates, potatoes 15%~29%, and beans 40%~60%.
The main sources of monosaccharide and disaccharide are sucrose, fructose, candy, cakes, sweet fruits, sugary drinks and honey.
If you go to the supermarket, take any kind of packaged food and look at the ingredient list on it. You will almost see carbohydrates, even things that you have never been associated with sugar, such as various meat products, pickles and sauces, all contain carbohydrates.
According to the actual intake of carbohydrates in China and the recommendations of FAO/ WHO, the China Nutrition Society suggested that the reference intake of dietary carbohydrates should be 55%~65% of the total energy intake.
It is also required that the sources of carbohydrates should include complex carbohydrate starch, indigestible resistant starch, non-starch polysaccharides, oligosaccharides and other carbohydrates, and the intake of pure energy foods such as sugar should be restricted to ensure the needs of human energy and nutrients, improve the gastrointestinal environment and prevent dental caries.
China's eating habit is high in carbon and low in protein, especially the excessive intake of refined rice flour and sugar, which also increases the risk of hyperglycemia. Therefore, we should eat more coarse grains, beans, vegetables and fruits, supplement resistant starch and fructooligosaccharides, and improve the intestinal environment.
Don't be fooled by polishing your eyes and correctly understand dietary fiber.
Coarse grain biscuit, dextran oral liquid, etc. Advertisements are being made everywhere in the market to promote dietary fiber, prebiotics and so on. , dazzling, confused. So what exactly is the situation?
In fact, dietary fiber is a polysaccharide in plant food, which is not digested by digestive enzymes in human gastrointestinal tract, nor absorbed and utilized by human body, and does not generate heat. A prebiotic is a kind of fiber that can be fermented. Most dietary fiber can be classified as prebiotics, that is, it can be fermented in colon to stimulate the growth of intestinal bacteria.
First, the role of dietary fiber
1) enhances intestinal function and is beneficial to excreting feces. Dietary fiber can promote intestinal peristalsis, shorten the retention time of feces in the intestine, increase the amount of defecation, and prevent intestinal diseases and tumors.
2) Reduce blood lipid and cholesterol. Most dietary fiber can absorb excessive fat and cholesterol in the intestine, reduce the absorption of the body, reduce blood lipid and blood cholesterol, and have a good effect on the prevention and treatment of cardiovascular and cerebrovascular diseases and gallstones.
3) Reduce postprandial blood sugar. Soluble dietary fiber can adsorb monosaccharides and disaccharides in food and slow down the absorption rate, so it can reduce the increase of postprandial blood sugar and the level of insulin in serum, which is beneficial to the treatment of diabetes.
4) control your weight. Dietary fiber can slow down the speed of food entering the intestine from the stomach. Because of its characteristics of swelling after absorbing water, it can produce satiety, reduce calorie intake, and achieve the purpose of controlling weight and losing weight.
5) Fight against harmful substances. Dietary fiber can adsorb many carcinogens such as heavy metals and polycyclic aromatic hydrocarbons. Reduce the absorption of harmful substances and prevent cancer.
6) Maintain normal intestinal flora. Reducing the proportion of harmful bacteria in the intestine is beneficial to the growth of probiotics. It can be seen that dietary fiber is indeed an indispensable nutrient for human body, but excessive intake of dietary fiber also has certain side effects on human health, which is not conducive to the body and will also affect the absorption and utilization of nutrients. This is because dietary fiber can combine with calcium, iron and zinc, thus affecting the absorption and utilization of these elements.
Second, how to eat dietary fiber
Dietary fiber mainly comes from plant food, including insoluble and soluble dietary fiber.
Nutrition experts in China suggest that adults should consume about 25 grams of dietary fiber every day. Due to the refinement of domestic staple food, this standard is generally difficult to achieve.
How can I eat enough dietary fiber?
1) Eat enough fruits and vegetables. Vegetables and fruits are the main sources of dietary fiber intake. Beans such as peas and green beans contain the most dietary fiber, and stem and leaf vegetables such as Chinese cabbage and cabbage also contain very rich dietary fiber. Generally speaking, the dietary fiber content of dark vegetables is higher than that of light vegetables. It is recommended to eat 300-500 grams of vegetables and 200-400 grams of fruit every day.
2) Increase the proportion of coarse grains in staple food. Coarse grains such as corn, sweet potato and buckwheat all contain a lot of dietary fiber. It is suggested that the ratio of coarse grains to coarse grains is 3: 1.
3) Increase the intake of beans and nuts. It is recommended to consume 25-35g beans and nuts every day.
Today, we talked about the intake of nutrients necessary for human health and cell metabolism, focusing on the important role of water and carbohydrates, especially dietary fibers (prebiotics) such as fructooligosaccharides, resistant starch, inulin and so on.
Let every family have a person who knows health.
(The above content comes from Baidu Encyclopedia and Flower Oxygen app)
Healthy micro-classroom? 20 19. 1. 1 1