Take a look for yourself
/Article_Show.asp?ArticleID=4653
One of the problems - some of the population Dietary structure is not scientific
Research shows that China's adult overweight rate of 22.8%, obesity rate of 7.1%, the estimated number of people were 200 million and more than 60 million; adults in large cities overweight rate and obesity rate were as high as 30.0% and 12.3%, respectively, and children's obesity rate has reached 8.1%. Compared with the 1992 National Nutrition Survey, the adult overweight rate rose 39%, obesity rate rose 97%.
The prevalence of dyslipidemia was 18.6%, with an estimated 160 million people suffering from the disease, with similar rates among the middle-aged and the elderly, and little difference between urban and rural areas. The prevalence of hypertension was 18.8%, with a rapid increase in the rural prevalence rate, and the difference between urban and rural areas is no longer obvious. The prevalence of diabetes mellitus is 2.6%, and it is estimated that the number of people suffering from the disease is more than 20 million, and there are nearly 20 million people whose fasting blood sugar is not normal.
Iron deficiency is the main cause of anemia in China, the average prevalence of anemia is 15.2%, up to 24.2% of infants and young children within 2 years of age, that is, an average of 4 infants and young children have an anemia. The rate of vitamin A deficiency among children aged 3 to 12 in China is 9.3%. Vitamin A deficiency can lead to damage to the immune system, children sick, so that the child mortality rate increased by 1/3. the formation of the above health problems, dietary factors play a crucial role.
Currently, the main problem in the diet of China's residents is that they are unable to scientifically and reasonably grasp the structure and quantity of food intake.
In the structure of the main problems, one is the urban residents of livestock and meat and fat consumption is too much, cereal food consumption is low. 2002, the average daily consumption of fat per person increased from 37 grams in 1992 to 44 grams, the fat energy ratio of 35%, more than the World Health Organization recommended 30% of the upper limit; cereal food energy ratio of only 47%, significantly lower than the 55% ~ 65% reasonable range. The energy ratio of cereal food is only 47%, which is obviously lower than the reasonable range of 55% to 65%. Secondly, urban and rural residents generally have insufficient intake of calcium, iron, vitamin A and other trace elements. For example, the average daily intake of calcium per person is 391 milligrams, equivalent to only 41% of the recommended intake. Thirdly, the intake of vegetables by urban residents has been significantly reduced, and the vast majority of residents still have not formed the habit of eating fruits regularly. The daily intake of vegetables per person in urban areas decreased from 319 grams in 1992 to 252 grams in 2002; the daily per capita intake of fruits was 45 grams in 2002, which was slightly higher than the 37 grams in 1982, but still less than one or two grams per capita per day.
The main problem in the amount of food consumed is that the calorie intake greatly exceeds the body's daily metabolic calorie requirements, and the excess calories are converted by the body into fat and stored, thus the number of overweight and obese people is rapidly increasing.
Second, the impact - leading to an increase in China's chronic disease patients year by year
To maintain good health, need to grasp a key factor, is to master the balance of intake and consumption. Strengthen physical exercise, increase muscle activity and physical consumption is certainly a very important factor in health care, however, not scientific eating, it is impossible to maintain good health. Such as drinking more than one can of Coke (335 ml), the intake of calories about 144 kcal, equivalent to eating more than one or two steamed bread, can offset the calories consumed by a 40-minute walk. Currently the main factors affecting the health of our residents, one is the lack of exercise, and the second is excessive calorie intake. Only issues related to diet are discussed here.
A large number of scientific studies have shown that obesity is an important risk factor for hypertension, diabetes, coronary heart disease, hyperlipidemia and other chronic diseases. And excessive intake of high-calorie food is the basis for the formation of obesity. Therefore, excessive calorie intake is one of the direct causes of the above chronic diseases. Today's medical technology can not completely cure these chronic diseases, but only early control of their risk factors, in order not to suffer from these diseases. Controlling excessive calorie intake is an important aspect of controlling risk factors. Once these diseases have developed, it is very important to control the progression of the disease and prevent disability. To control the progression of the disease, medical technology and drugs alone have a limited effect, and lifestyle habits must be adjusted so that medical measures can play a better role. For example, it is impossible to satisfactorily control blood sugar levels in diabetic patients without controlling their diet. These diseases, if not well controlled, late formation of complications and disability will seriously affect the quality of life.
In recent years, the dietary structure of China's residents is being transformed into an unreasonable and unhealthy direction. This change, if not corrected and guided in time, will have an extremely serious impact on the health status of our residents. In addition, chronic diseases will also have a huge negative impact on the family's economic standard of living and the country's economic development. The direct medical cost of diabetes in the United States in 1997 was $41.1 billion, and the indirect cost due to disability and death was $54 billion; the direct cost of obesity and related problems in 1998 was $99.2 billion.
Experts estimate that the annual cost of treatment for diabetics in China is about 4,000 yuan; according to the current cost of treatment for chronic diseases and the average annual increase in the cost of treatment, by 2010, the cost of treatment for chronic diseases in China will be as high as 588 billion yuan. Such a huge cost burden will exert heavy pressure on macroeconomic development. Therefore, the prevention and control of chronic diseases action must be launched as soon as possible.
Three, countermeasures - scientific diet "eight guidelines"
1. Adjustment: adjust the order of eating
In recent years, the Chinese people's dietary consumption quietly formed a routine, that is, after dinner to eat fruit. This is true both for the banquet serving program and for the habits of most people. This habit, for the Chinese people's health is undoubtedly worse. One of the most important problems currently affecting the health of the masses is excessive calorie intake. Eating fruit after a meal often adds food to a full or overfed diet. As a result, almost all of the calories from this portion are stored, thus exacerbating the problem of overweight and obesity.
From the analysis of the composition of the fruit itself and the characteristics of the body's digestion and absorption, it is recommended that adults should preferably eat fruit before each meal (except persimmons and other fruits that should not be eaten before meals). Eating fruit before meals has many benefits. First of all, many of the ingredients in fruits are water-soluble, such as vitamin C and pectin, a soluble plant fiber that can lower blood cholesterol levels. Their digestion and absorption do not require the mixing of complex digestive juices, and they can be rapidly absorbed through the stomach into the small intestine. The absorption rate on an empty stomach is much higher than that after a full meal. Therefore, eating fruit before meals is conducive to the absorption of essential nutrients. Secondly, eating fruit before meals is conducive to a healthy diet "eight minutes full" grasp. Fruit is a low-calorie food, its average calorie is only the same weight of pasta 1/4, the same pork and other meat about 1 / 10. advanced eating low-calorie food, it is easier to grasp the total intake. Third, many fruits themselves are easily oxidized, corruption, apples and pears and other cutting soon after discoloration is a very obvious example. Eating the fruit first can shorten its residence time in the stomach, reduce its oxidation and corruption, and reduce the possible adverse effects on the body.
Children are in the growing body period, some women belong to the Chinese medicine said "spleen and stomach cold" body, should not or not adapt to eat fruit before meals. This part of the population can be added between meals to eat a fruit, and not immediately after the meal to eat fruit.
2. Maintenance: Maintain high fiber intake, maintain food diversity
High fiber intake is an obvious feature of the traditional Chinese diet. It is a very healthful lifestyle that we need to continue to adhere to. Fiber comes from plants, it cannot be digested or absorbed and therefore contains no calories.
The results of the analysis of the relationship between dietary nutrition and chronic diseases and their risk factors in this survey show that the higher the proportion of carbohydrate energy supply, the lower the risk of overweight and obesity, diabetes and high cholesterol in the population. However, over the past 10 years, the amount of vegetables eaten in the diets of urban residents in China has continued to decline, and the ratio of grain energy supply is also significantly lower than the reasonable level, an undesirable trend that needs to be intervened as soon as possible and blocked. Currently, the carbohydrate energy ratio of rural residents is 61%, which is still within a reasonable range, but it is necessary to give early publicity, education and reminder, so as to avoid repeating the mistakes of urban residents.
Diversity of food is another distinctive feature of the traditional Chinese diet, which is very much in line with the requirements for maintaining good health. The World Health Organization and the Food and Agriculture Organization of the United Nations (FAO) have proposed that the first factor in maintaining a healthy diet is food variety. A person with normal absorptive and digestive functions, as long as the food is diversified, there is absolutely no need for dietary supplements or supplements such as health products. Food is the best supplement for the body's essential nutrients. Compared with man-made or synthetic, extracted health products, the absorption of nutrients in natural food is far superior to the former, so the Chinese experience called "medicine is not as good as food". The World Health Organization and the FAO
also recommended plant-based food intake, put forward the "daily five fruits and vegetables" (Five per Day) slogan, that is, every day to eat enough five kinds of fruits and five kinds of vegetables. This is one of the important measures to promote food diversification and maintain good health. For those who are unable to diversify their food due to objective constraints, nutrient deficiencies can be addressed by using nutritional supplements for special populations or food fortification according to local characteristics.
Therefore, in order to ward off chronic diseases, it is imperative to maintain, to the greatest extent possible, the proportion of high carbohydrates in the traditional Chinese dietary structure and the good habit of food diversification.
3. Control: Control the intake of meat, oil and fat, and salt
With the development of the economy and the improvement of people's living standards, the amount and proportion of meat, oil and fat in the diets of China's residents have increased significantly. The proportion of calories provided by such foods has greatly exceeded the reasonable structure, and the use of salt in the traditional Chinese diet is also excessive. The traditional Chinese diet also uses too much salt. The Chinese saying, "A good cook has a handful of salt," is a clear example of this. Meat is a high-calorie food, as many people already know, but the higher calorie content per unit weight of fats and oils is not clear to the vast majority of people. Every 100 grams of pork to provide calories is 395 kilocalories, while 100 grams of fat to provide calories is 899 kilocalories, more than double. China Nutrition Society recommended daily intake of fats and oils per person is 25 grams, while the national survey of the average daily intake of 44 grams per person, Beijing residents per person per day for 83 grams, far more than a reasonable amount of intake.
Many scientific studies have clearly shown that excessive salt intake causes water and sodium retention in the body, which is one of the most important risk factors for hypertension. China Nutrition Society recommended daily salt intake of 6 grams per person (equivalent to about the size of an adult thumb cap of a small spoon a flat spoon), while the average daily intake of 12 grams of China's residents, more than double.
4. Increase: increase fruit, milk, cereals and potatoes
A large number of scientific studies have shown that regular consumption of fruits can significantly reduce the risk of chronic diseases such as tumors; fruits contain many antioxidant components, which can slow down the process of cellular aging; a large number of vitamins can be maintained to maintain the normal differentiation of the cells. Americans have a proverb called "eat an apple every day, do not have to find a doctor to see the disease." Chinese people, especially male compatriots generally believe that fruit is a snack, usually rarely eat. To carry out the scientific adjustment of dietary composition, the first thing to do is to increase the amount of fruit intake, so that fruit becomes an essential component of each meal.
Milk contains a large number of essential nutrients and is extremely easy to be absorbed by the body. This is evidenced by the fact that milk is used as the only food or supplemental food for infants up to four months of age. Milk contains not only high-quality protein, fat and carbohydrates, but also 104 milligrams of calcium per 100 grams of milk, 24 micrograms of vitamin A and other essential trace elements. Residents of developed countries drink milk every day from birth to old age, while in our country only children and the elderly generally drink it, and the vast majority of adults never drink milk. This survey shows that the daily per capita intake of milk and its products has increased, but it is still 26.3 grams, which is at a very low level. The current calcium intake of our residents is insufficient, such as 300 milliliters of milk per day, it is just enough to make up for the daily calcium needs. Many people only take calcium tablets to supplement calcium, but do not know that milk is a natural and most easily absorbed source of calcium. Therefore, Chinese people should supplement 300 ml of milk daily, which should be an important part of the dietary revolution. Cereals are high in vegetable protein, B vitamins, unsaturated fatty acids and fiber. Potatoes are low-fat, high-fiber and rich in minerals. These components are indispensable substances for the body's muscle and nerve activity. At the same time a variety of grains and potatoes intake, but also can make the nutrients complementary, better meet the body's needs. In recent years, however, the amount of cereals and potatoes other than rice and wheat in the diet of our residents has decreased significantly, with cereals decreasing from 103.5 grams per person per day in 1982 to 23.3 grams per person per day in 2002; and potatoes decreasing from 179.9 grams to 49.5 grams per person per day. This trend of change is very unfavorable to the maintenance of good health and should be reversed as soon as possible. The daily diet should not consist only of rice and white flour, but should be varied to include as many other cereals and potatoes as possible.
In short, the Chinese people's current eating habits must be as soon as possible to a complete change, to restore the original healthy dietary structure, increase the body's essential food groups, to grasp the balance of daily intake and consumption. Only in this way can we eliminate the basis of diabetes, hypertension, coronary heart disease and other chronic diseases, and reduce its incidence, improve the health of the whole nation.
Nutrients are essential for human survival, and nutritional status directly affects human growth and development, intellectual level and learning and working ability. In the past, people's understanding of the relationship between nutrition and intelligence is not yet very full, now, countless medical nutrition research has confirmed that malnutrition will cause people's intellectual development level is low, learning, working ability is low, the harm to a person's life is huge. For example, if a person is malnourished in childhood, it may lead to lower IQ, lower learning ability, low labor productivity and low income level in adulthood.
Nutrients the cornerstone of intellectual development Nutrition is the central nervous system and the maintenance of its function of the material basis nutrients is the composition of the central nervous system and the maintenance of the brain physiological function of the material basis. The growth and development of the central nervous system and nutritional status directly affect the physiological function of the brain, the physiological function of the brain and the level of intelligence and learning ability is closely related. Intelligence level is related to neurotransmitters (chemicals) or changes in neural bioelectricity.
These nutrients include protein, glutamic acid, amino butyric acid, tyrosine, linolenic acid, linoleic acid, phospholipids, glucose, thiamine, riboflavin, niacin, folic acid, iron, iodine, zinc, selenium, and so on. Specifically, protein is an important substance that constitutes brain tissue, accounting for about one-third of brain weight, and is also the main substance that constitutes the molecules of long-term memory; glutamate is a neurotransmitter that excites nerve conduction; and aminobutyric acid is also a neurotransmitter that inhibits nerve conduction; choline, tyrosine, and tryptophan are all neurotransmitter precursor substances; linoleic acid forms the myelin sheaths of nerves; phospholipids are important substances that constitute the cell membrane of neurons; VB The cell membrane is an important substance; VB1, B2, B6, niacin involved in energy metabolism; folic acid can ensure the normal development of the neural tube; glucose is the guarantee of the energy supply for neural activity, the central nervous system from the blood to obtain a continuous supply of oxygen and glucose, such as the supply is interrupted for three or four minutes can lead to irreversible damage to the brain.
The nervous system receives stimuli or signals from inside and outside the body, and then transmits the signals to the organs in the body. Signals transmitted along nerve fibers involve changes in electrical potentials caused by reactions between electrolytes. Signaling between nerve cells, or the transmission of information between a nerve cell and a cell in the organ being instructed to move, is via chemical neurotransmitters, one of which is acetylcholine, which is derived from choline and methionine and serine; the other five known transmitters are transformed from amino acids, such as 5-hydroxytryptamine from tryptophan, ? -aminobutyric acid from glutamic acid, catecholamines, dopamine, etc. are converted from tyrosine. So it is said that nutrients are the material basis for ensuring brain function.
Nutritional deficiencies discount IQ Certain nutrient deficiencies can lead to neurological deficiencies and mental decline Malnutrition in pregnant women and infants can lead to poor brain development and reduced learning ability in infants. Deficiencies of iodine, iron, zinc, vitamins, and essential fatty acids impair brain development; iron deficiency in children can lead to diminished hearing and vision, poor concentration in class, and low scores on cognitive tests. Adulthood reduces women's work precision and effectiveness. Nutritional epidemiologic studies have confirmed that severe iodine deficiency (intake less than 20 μg/day) can cause endemic cretinism, in which patients suffer from backward growth and mental retardation from an early age. Iodine deficiency can lower the IQ of children and reduce labor capacity in adulthood. The reduction of GABA in the brain after 4 weeks of pyridoxal deficiency impairs its ability to inhibit nervous system hyperexcitability.
The Barbados Island Study in Latin America (1996) found that children who had suffered from moderate to severe malnutrition in infancy had IQs that were significantly behind those of the control group; malnourished infants had more severe behavioral problems by school age, mainly in the form of inattention, hyperactivity, and poor memory; and those who had suffered from malnutrition in infancy had significantly lower academic performance than the normal group of children in childhood.
Nutritional interventions to make children smarter Reasonable nutrition can make the level of intelligence and learning ability to improve a large number of experiments confirm that nutritional interventions can improve the level of intelligence and learning ability. When a pregnant woman's plasma folic acid level is low, the placenta and fetal plasma folic acid level is also low; if the pregnant woman oral folic acid, the placenta and fetal plasma level can be increased. Many experiments have found that folic acid supplementation prior to conception is effective in reducing the incidence of neural tube defects in infants.
Scientific micronutrient supplementation can also improve neurobehavior and development in children. West China Medical University in 1998 gave zinc and micronutrient supplementation to 740 children for 10 weeks and found that children's neurobehavior and development improved. Black et al. in India in 2001 for 439 low-income families, weight / age of the month less than the normal 10 percentage points of infants (full-term infants) from 15 days until 9 months of supplementation of iron, calcium, folic acid, phosphorus, riboflavin, the results found that their psychomotor development index (PDI) increased significantly. VB6 can increase enzyme activity and improve the 5-hydroxytryptamine (5- HTP), 5-hydroxytryptamine (5- HTP) and 5- HTP. hydroxytryptamine (5- HT) synthesis efficiency by increasing enzyme activity. The results of multivitamin supplementation in Russian junior high school students found an increase in mental abilities (including attention, accuracy, and academic performance) and a decrease in mental fatigue at the end of the school year. All of the above experiments show that nutritional interventions can be effective. Essential Fatty Acids Mysteries in Intelligence The effects on intelligence and learning ability are still being studied The human body can synthesize a variety of fatty acids on its own in addition to the fatty acids it gets from food, but there are some fatty acids that the human body cannot synthesize on its own, and they must be supplied to the body through food, and are therefore referred to as "essential fatty acids". There is evidence that n-3 essential fatty acids have a special role in brain function. Arachidonic acid (AA) and DHA (22-carboxy-6-enoic acid) are also high in human milk, and are likely to have a role in the development of the human brain because of their presence in the human central nervous system. Free arachidonic acid (AA), through the action of cyclooxygenase, can be converted to the prostaglandin PGG2, which can be further converted to prostaglandin derivatives such as the prostaglandin PGD2 (present in the brain). Generally, the content of arachidonic acid (AA) in breast milk is 0.5% to 0.7%, DHA (22-carboxy-6-enoic acid n-3) is 0.3%, and DHA is the most abundant fatty acid in the brain, accounting for 1/4 to 1/3 of the total fatty acids. Some experiments have suggested that the mental process and the animal's learning behavior are closely related to this type of fatty acid to a certain degree, or at least need to obtain the help of this type of fatty acid. At least the need to obtain the help of this class of fatty acids. DHA in the cerebral cortex is mainly concentrated in the cells of the neural synapses, and if there is a lack of DHA, memory judgment energy will decline. dHA and arachidonic acid (AA) are the two most abundant long-chain polyunsaturated fatty acids in the brain, and they are consistently increased in the forebrain of infants from the prenatal period to two years of age. dHA plays an important role in the normal development of the fetal brain, in the development of cognitive abilities of infants and young children, and in the maintenance of normal intellectual activity.
Essential fatty acids: must come from food baby "Essential fatty acids" is the human body can not synthesize their own, must be supplied through the food of the human body of the material, its impact on human health is of great significance. Such as linolenic acid (n-3) is an essential fatty acid, which can be derived from eicosapentaenoic acid (EPA, C20:5, n-3) and docosahexaenoic acid (DHA, C22:6, n-3). α-linolenic acid (n-3) can be derived from DHA. 3) can be derived from DHA, which is the most abundant polyunsaturated fatty acid in retinal photoreceptors and is necessary for maintaining the normal function of the retinal uvea, so α-linolenic acid has a good effect on enhancing vision; long-term deficiency of α-linolenic acid also has adverse effects on the regulation of attention and cognitive processes, which may be related to the brain and the brain, but also has a negative effect on the brain's ability to recognize the presence of α-linolenic acid in the brain. Adverse effects on the regulation of attention and cognitive processes when long-term deficiency of α-linolenic acid may also have adverse effects, which may be related to the cerebral cortex in the frontal lobe of dopaminergic and 5-hydroxytryptamine changes. Essential fatty acids in addition to cell membrane function, gene expression, prevention and treatment of cardiovascular disease, etc., also plays an important role in growth and development. n-6 essential fatty acids can promote growth and development, n-3 essential fatty acids, although the growth-promoting effect is very weak, but for the brain and the retina, the skin and the soundness of renal function is very important. Animal studies have shown that restricting the intake of n-3 essential fatty acids during gestation can affect the visual acuity of the offspring, impair learning ability, and produce abnormal retinal electrograms.
On the influence of rational nutrition on human health
Abstract: From the relationship between the type of food nutrition and human health, as well as the balanced diet and the pattern of rational nutrition and the great significance of human health, the reasoning that human beings must pay attention to diet and nutrition in order to safeguard their own health is discussed.
Keywords: diet and nutrition, rational nutrition, diet, food nutrition
Human life must be maintained through diet, the quality of human life and mental psychology and diet and nutrition have a great relationship, the human intellect, physical strength, learning ability, athletic ability, prevention of disease, rehabilitation, reproductive capacity, life expectancy, height, weight and nutritional diet are inextricably linked. Unbalanced intake of nutrients will cause many diseases. Therefore, rational nutrition and balanced diet is an important measure to prevent disease.
I, what is reasonable nutrition
Rational nutrition that is suitable for a variety of situations (age, gender, physiological conditions, labor load, health status, etc.) of food, nutrient supply and ratio. Reasonable nutrition can maintain the normal physiological function of the human body, promote health and growth and development, improve the body's ability to work, resistance and immunity, conducive to the prevention and treatment of certain diseases. Lack of reasonable nutrition will produce obstacles to the occurrence of nutritional deficiency diseases or overnutritional diseases (obesity and atherosclerosis, etc.). According to modern nutrition research, the human body needs a variety of nutrients are divided into six categories, namely, protein, fat, sugar (carbohydrates), inorganic salts (including trace elements), vitamins and dietary fiber. These nutrients not only have the amount of demand, but also between the nutrients should be appropriate ratio.
The relationship between rational nutrition and human health
Nutrition is the process by which living organisms continuously take in the necessary substances from the outside world in order to maintain life activities. For people, nutrition is from the outside world to take in food, after digestion and absorption of food in the body to maintain the whole process of life activities, these substances required to maintain normal growth and development of the body's metabolism, called "nutrients".
The basic unit of the human body is the cell, the cell constitutes the organization, the organization constitutes the organ, the organ constitutes the human system. The substances that make up cells come from the nutrients in the food we eat, which are utilized by the body to nourish the cells in our bodies. The health of our cells undoubtedly determines the health of our people. Currently known to the human body needs more than forty kinds of nutrients, we can be subdivided into seven categories: First, carbohydrates, its function is to maintain the body's cellular activity, mainly from grains and cereals; the second is lipids, its function is to maintain the cellular structure and function, mainly from fats and oils (cooking oils, fats, nuts); third is protein, its function is to maintain the body's cellular activity, the main source of fish, meat, beans, eggs, milk and so on. Fourth, vitamins, its function is to regulate physiological functions, mainly from vegetables, fruits; Fifth, minerals, its function is to build and repair body tissues, regulate physiological functions, mainly from vegetables, fruits; Sixth, water, its function is to regulate physiological functions, the main source of beverages, soups; Seventh, dietary fiber, its function is to prevent human gastrointestinal tract diseases and maintenance of gastrointestinal health, from a variety of plant foods. The source of a variety of plant foods.
Reasonable nutritional requirements of the three major nutrients for calories accounted for the percentage of total caloric energy for protein 10% to 15%, 20% to 30% fat, sugar (carbohydrates) 60% to 70%. Protein is indispensable to the composition of human tissue, but also constitutes a variety of enzymes, antibodies and some of the main components of hormones. Protein can promote growth and development, maintain the normal permeability of capillaries, and supply of heat energy, the lack of which can lead to growth retardation, weight loss, easy to fatigue, reduced circulating blood volume, anemia, resistance to infectious diseases, trauma and fracture is not easy to heal, delayed recovery from illness, severe lack of which can lead to malnutrition edema. Fat can supply caloric energy, constitute tissue fat and storage fat, supply essential fatty acids (linoleic acid), fat can also promote the absorption of fat-soluble vitamins. However, excessive fat intake can lead to obesity and atherosclerosis. Animal fats contain more saturated fatty acids (except fish), vegetable oils contain more polyunsaturated fatty acids (except palm oil, coconut oil), saturated fatty acids can increase serum cholesterol, polyunsaturated fatty acids can reduce blood cholesterol and triglycerides, reduce platelet adhesion. Therefore, the ratio of saturated fatty acids and polyunsaturated fatty acids in the diet (S/P) to 1:1 is appropriate, which not only takes care of the supply of essential fatty acids, but also prevents the occurrence of some diseases related to fat nutrition (such as coronary heart disease, obesity, etc.). Carbohydrates are the food source of calories, save the role of protein, can ensure the normal amount of blood glucose, liver glycogen and muscle glycogen, in order to maintain brain activity, liver detoxification and muscle activity. Insufficient intake of carbohydrates can lead to caloric deficit, growth retardation, easy fatigue, excessive intake can lead to obesity. Dietary fiber is necessary for human health, necessary for the metabolism of substances in the body, can not be synthesized by the human body, only by the food supply. Calcium, phosphorus, magnesium, potassium, sodium and other inorganic salts are necessary components of the body, with important physiological functions. In human tissue, the content of less than 0.01% of body weight of iron, iodine, copper, zinc, manganese, titanium, molybdenum, selenium, chromium, fluorine, nickel and other essential trace elements, and enzymes, vitamins, hormones, nucleic acids have a close relationship.
Some sources say that over-nutrition and lifestyle diseases have become the number one killer threatening human health. A variety of fatal and chronic diseases such as obesity, hypertension, coronary heart disease, etc., are people eat out of their own. Dietary structure is unreasonable and the invasion of foreign junk food is the biggest reason for the occurrence of civilization diseases. Nutritional science tells us: "no one food can provide all the nutrients our body needs"; "there is no bad food, only bad diet". Any kind of food can provide certain nutrients, the key is to deploy a variety of different characteristics of food, composed of a reasonable diet.
All kinds of food have different nutritional characteristics, and must be reasonably matched in order to obtain comprehensive nutrition. China's traditional diet is more reasonable, with great advantages; cereal-based, vegetable-supplemented, low-sugar, high-fiber. However, with the economic development and the improvement of living conditions, many people tend to eat more animal foods. The current high incidence of cardiovascular disease, high blood cholesterol, diabetes, obesity and this dietary structure has a great deal to do with the high incidence of cardiovascular disease, high blood cholesterol, diabetes, obesity.
Three, how to achieve rational nutrition?
The Chinese Nutrition Society, according to the characteristics of the dietary structure of Chinese residents, designed the "Chinese residents of the balanced diet pagoda" is a very graphic point out the reasonable dietary structure of human beings: the bottom layer of plant foods, including bread, cereals, rice, noodles, etc., each person should eat 300 - 500 grams per day: the second layer of vegetables and fruits, should be eaten every day, respectively, should eat 300-500 grams. Fruit, respectively, should eat 400-500 grams per day; penultimate third layer of fish, meat, poultry, eggs, food, should eat 125-200 grams per day (50 grams of fish and shrimp, livestock, poultry 50-100 grams of meat, 25-50 grams of eggs); milk and legumes occupy the fourth layer of food, every day on the milk and dairy products in 100 grams and legumes and legumes 50-50 grams. Grams and beans and soy products 50 grams; the top layer for the fat, no more than 25 grams per day. Nutritionists believe that a normal adult daily intake of oil, according to calorie calculation should account for 20% -25% of the total calories, such as: a body weight of 60 kilograms of people, daily intake of fat to 50-90 grams of appropriate.
Reasonable nutrition is the cornerstone of health, and irrational nutrition is a breeding ground for disease. Although some diseases are due to a variety of factors such as lifestyle, but the dietary structure is unreasonable, obesity, nutritional imbalance is a particularly important factor. We must change the old traditional concepts, set up a scientific concept of nutrition and health, and truly achieve rational nutrition and balanced diet.
References:
1. "Healthy Eating Go Go Go", Hao Longbin, The World Publishing House
2. "Nutrition", Chen Shuhua, Huaxiangyuan Publishing House.
3. "Correct Dietary Nutritional Knowledge", Jing Gu, Shimao Publishing House.
4. Dietary Guidelines for Chinese Residents Anthology [M]. China Inspection Press .
5. "Food Nutrition" Wang Guangci. China Agricultural Publishing House.
5.