Bottom one: whole wheat food
At the bottom of the new healthy eating pyramid are whole wheat foods, such as whole wheat bread and corn. What kind of whole wheat food should I eat in China? To eat brown rice is to remove the remaining rice from the outermost layer of rice grains. In the long-term dietary practice, people found that this kind of brown rice can not only satisfy hunger, but also has great nutritional value to human body.
It turns out that polished rice is to remove the rice husk and then process the brown rice, so that all the rice bran on the outer layer of the brown rice is removed and the germ is ground off, leaving only the white and thin endosperm. He can only provide people with starch and calories, and rice bran and germ, which contain a lot of valuable nutrients, have been abandoned in vain.
The US Food and Drug Administration detected and analyzed brown rice germ and rice bran, and found that every 10g of brown rice germ contains such amazing nutrients: 3g of protein, 2g of fat 1.2g, 2.5g of B vitamins, 50g of vitamin E 1.8g, 50mg of vitamin C, 50mg of vitamin A, 250mg of basic acid and 20mg of zinc.
Bottom 2: Vegetable oil (unsaturated fat)
In fact, fat can also be divided into healthy and unhealthy. Unhealthy saturated fat is placed at the top of the pyramid, while unsaturated fat can not only improve human cholesterol level, but also effectively prevent potential sudden cardiac death and myocardial infarction. Unsaturated fat mainly comes from various vegetable oils (including olive oil, soybean, corn, sunflower seeds, peanuts and other vegetable oils) and fatty fish such as salmon.
On the Greek island, people's traditional diet contains a lot of olive oil (rich in monounsaturated fat) and fish (polyunsaturated fat). Although fat accounts for more than 40% of the calories consumed by residents in this area, their incidence of heart disease is far lower than that of Japanese whose fat intake is only 8- 10%.
How much oil should I eat every day? The Nutrition Society of China recommends that each person should consume 25g of edible oil every day.
The middle one: vegetables (in large quantities) and fruits (2-3 times a day)
Eating more vegetables and fruits 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.
Middle 2: Fish and eggs (65438+ 0 to 2 times a day)
This is the main source of protein. A large number of studies have proved that eating fish can reduce the risk of heart disease. Chicken and turkey are low in saturated fat and good sources of protein. Eggs are food that has been demonized for a long time because of its high cholesterol content. In fact, eggs are the best breakfast, much better than fried doughnuts or flour doughnuts.
Intermediate 3: 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 hungry minerals. Beans with shells include black beans, broad beans, edamame and other dry goods. Many nuts are rich in healthy fats, such as almonds, walnuts, small walnuts, peanuts, hazelnuts, pine nuts, etc., which can directly show that this food is good for the heart.
Intermediate four: dairy products and calcium substitutes (65438+ 0 to 2 times a day)
If you like dairy products, stick to skim or low-fat products. If you don't like dairy products, calcium substitute food is to ensure the daily calcium demand of human body.
How much milk to drink is also a problem. The previous food pyramid recommended that people eat two or three servings of dairy products every day. The concept is to drink at least 3 cups of milk every day. Nutritionists give the basis that only in this way can we get the calcium we need every day, thus preventing osteoporosis and fractures. However, this is actually your imagination. Some surveys show that countries with high consumption of dairy products also have a high proportion of fractures, and a large number of studies have not shown that the intake of dairy products will really affect the reduction of fractures.
If you like dairy products, stick to skim or low-fat products. If you don't like dairy products, calcium substitute food is to ensure the daily calcium demand of human body.
How much milk to drink is also a problem. The previous food pyramid recommended that people eat two or three servings of dairy products every day. The concept is to drink at least 3 cups of milk every day. Nutritionists give the basis that only in this way can we get the calcium we need every day, thus preventing osteoporosis and fractures. However, this is actually your imagination. Some surveys show that countries with high consumption of dairy products also have a high proportion of fractures, and a large number of studies have not shown that the intake of dairy products will really affect the reduction of fractures.
More importantly, dairy products are not just good. In several studies, men who consume a lot of dairy products every day have a significantly higher risk of prostate cancer, while women are more likely to develop ovarian cancer.
According to the current research, it is enough for an adult with a reasonable diet to consume a cup of dairy products every day.
First: 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.
Top 2: rice, white bread, potatoes, pasta and dessert (use with caution)
These staple foods can cause blood sugar to rise rapidly, leading to weight gain, diabetes, heart disease and other chronic diseases.
Drinking a little wine every day can reduce the risk of heart disease. Moderate amount is very important. Alcohol is a double-edged sword, which has both disadvantages and advantages. For men, the balance point is to drink 1 to 2 cups a day, which does not mean to tie beer. For women, one glass a day is enough.