There are so many kinds of food every day that it is really not easy to grasp the balance of access. So, how can we grasp the balance of access? Actually, it's not hard to say it. The pyramid of balanced diet introduced below is very helpful to solve this problem. 1997, the Nutrition Society of China issued the Nutrition Diet Guide for China Residents, which introduced the "pagoda" of diet to people and standardized the reasonable daily intake in principle, so people called it the "pyramid" of reasonable diet. The specific contents of this "pyramid" are as follows:
From bottom to top, the bottom of the pyramid is the most important grain (such as rice, bread, steamed bread, noodles, etc. ), and we should eat the most every day, accounting for the largest proportion of energy in our diet. Its contents are: cereals and potatoes, with the daily consumption of 400-500g, of which the reasonable consumption of coarse grains and miscellaneous grains is 50- 150g, potatoes is 50- 100g, and the rest is flour and rice. Of course, you can also determine the appropriate proportion according to the above principles and different situations.
The second floor of the "pyramid" is vegetables and fruits, which are eaten more every day, so they occupy a considerable position in the pyramid. The ideal intake is: eat at least 500 grams of vegetables every day, with 2-3 varieties, among which dark leafy vegetables, such as rape, spinach and Chinese cabbage, are the best. , not less than 300 grams; Fruit can be eaten every day150-200g, with at least two varieties, and the weight is not less than100g. For example, eating an apple a day will basically reach this index.
The third layer of the "pyramid" is animal food, which mainly provides protein, fat, B vitamins and inorganic salts for human body. Animal foods such as poultry, meat, fish and eggs can be eaten150-250g a day, and one egg should be guaranteed every day. Should choose fresh lean meat, eggs, fresh freshwater fish, marine fish, poultry, shrimp and so on. Attention should be paid to: eat less or not eat the viscera, skin, brain and other parts of various animals.
The fourth floor of the "pyramid" is milk and dairy products, beans and bean products, which should be taken in moderation every day, with a daily intake of 200-300 grams. 50g of edible soybeans, or 50-100g of shredded and dried tofu, or 0/50-300g of tofu/kloc-0, or 250-500ml of soybean milk. The rest is fresh milk, yogurt and dairy products. If it is fresh milk or yogurt, it should be no less than 250 ml.
At the top of the "pyramid" is the right amount of oil, salt and sugar, with the least daily consumption. Vegetable oil is the best edible oil, which can be 20-30 grams. Animal oils such as lard and butter are rarely used. Nuts can be eaten at 5 ~ 10g. The daily intake of salt should be controlled within 6 grams, and we should eat less pickled foods, such as bacon and various pickled pickles, because the salt content is not low. The daily consumption of sugar is 5-10g; It is best not to drink white wine. You can drink 250 ml of beer, or about 100 ml of yellow wine, or 100 ml of dry white and dry red wine. In addition, it is recommended to drink green tea every day, the dosage of tea is 7.5 grams, once in the morning and once in the evening, and do not drink strong tea at night.
We should choose food according to the proportion of the food pyramid, not only to ensure diversity, but also to emphasize a balanced diet. Only in this way can we meet the growth and development needs of children and adolescents and ensure the health of adults.
It should be pointed out that this "pyramid" of reasonable diet only provides a principle model with universal significance, and everyone should increase or decrease it appropriately according to their own situation when applying it. Just like the clothes on a fashion model, the specific size should be adjusted according to the individual's specific situation. How to make it suitable for your specific situation? We just need a rough calculation.
First, according to your height, know how many kilograms your standard weight should be. In principle, master: If you are overweight, you should increase your exercise and increase your "out"; Below the standard weight, it is necessary to increase food intake and intake. The second is to master how many calories are needed per kilogram of body weight every day. The daily physical activity and momentum are different, and the calories consumed are different, which can fluctuate up and down 10%. Bedridden patients and the elderly need about 25 kilocalories per kilogram of body weight every day (105 kilojoules); Light manual workers need about 30 kilocalories per kilogram of body weight every day (126 kilojoules); Moderate-intensity manual workers need about 35 kilocalories per kilogram of body weight every day (146 kilojoules); Heavy manual workers need about 50 kilocalories (209 kilojoules) per kilogram of body weight every day. Take a light manual worker weighing 65 kg as an example: he should consume about 1950 kilocalories (8 190 kilojoules) every day; Converted into varieties and quantities: staple food is about 300g, vegetables and fruits are over 500g, meat food 120g, oil and fat is 30g, eggs 1, and milk or soybean milk is 500ml.