Vegetables and fruits are rich in minerals, vitamins and cellulose; Enhance body resistance and gastrointestinal patency, and eat at least 1 kg every day. Cereal foods such as rice and flour mainly contain starch, that is, saccharides mainly provide heat energy for the human body to meet the needs of daily activities, and it is advisable to eat about 5-8 A Liang every day.
Experts believe that a scientific diet should be balanced in structure and nutrition, and the ratio of protein, fat and carbohydrate should be reasonable. The energy provided by carbohydrates should account for about 60% of daily energy consumption, of which fat accounts for about 25% and protein accounts for about 65,438+05%.
It can be seen that carbohydrates account for the largest proportion. People should supplement cereal every meal, 30% in the morning, 30% in the evening, a little more at noon, about 40%.
Extended data:
Grain is the most suitable nutritious meal.
People in our country have always taken grain as the main source of nutrition, but with the change of people's taste and the need to cope with the fast-paced life, grain has been ignored by people. In fact, cereal is the most ideal nutritious meal for people of all ages in modern families. Grains are rich in carbohydrates, protein and B vitamins, and also provide a certain amount of inorganic salts.
The fat content in grains is low, about 2%. Different grains have different nutritional characteristics. Compared with other carbohydrates, cereals have low fat content, low cholesterol content and long-lasting energy release.
The composition of a healthy diet
Although nutritionists do not stipulate how much carbohydrates a person should eat, it is suggested that the calories generated by carbohydrates should generally account for about 60% of the total calories. In other words, how much carbohydrate a person needs to consume is related to his total calories. The digestion and absorption function of the elderly is weakened and should be eaten less; Teenagers are in the stage of growth and development, so they should take more.
A healthy diet should be: adequate food, 400 grams of carbohydrates per day for men and 300 grams for women, with an appropriate increase in the proportion of potatoes.
Drawing lessons from the Mediterranean dietary structure widely recommended by nutritionists in the world, the daily intake of potatoes is 170g, vegetables and fruits are 300-400g, and milk is 200g. Eat more chickens, ducks, geese, rabbits and fish and less pork.
For healthy people, the daily carbohydrate intake should not be less than 150g (3 Liang), and they should not eat carbohydrates at all. Without carbohydrates, the body will generate heat with a lot of oxidized fat. Ketone, a metabolite of fat, may accumulate in the body, causing ketosis.
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