There are seven kinds of nutrients needed by human body: trace elements, fat, protein, vitamins, inorganic salts, water and sugar.
Seven kinds of nutrients can play three physiological roles in the human body: first, they can supply the energy needed by the human body as energy substances (mainly protein, carbohydrates and fat); The second is as a "building" material for the human body. Protein is the main energy source of human body. Thirdly, as a regulating substance to regulate the physiological functions of human body, it mainly includes vitamins, inorganic salts and cellulose. These nutrients are distributed in various foods and can be obtained as long as they can be widely eaten.
The seven nutrients include: 1. Protein II. Lipid 3. Carbohydrate 4. Vitamin 5. Minerals. Water 7. Dietary fiber.
I. protein
Concept: protein is a polymer compound with a certain framework, which is composed of amino acids. It is a substance closely related to life and life activities.
Function: 1. It is an important component of tissues and cells, and its content accounts for about 45% of the total solid of human body.
2. It is used to renew and repair tissues and cells, and participate in regulating substance metabolism and physiological functions.
3. Provide energy. About 10 ~ 15% of the daily heat energy needed by human body comes from protein.
Second, lipids.
Concept: Lipid is the general name of fat and lipid, and it is an important part of the body. Fat is a compound of fatty acids and glycerol. Foods rich in fat include animal oil and vegetable oil. Lipids mainly include phospholipids, glycolipids, cholesterol and cholesterol esters.
Function of fat:
1. Oxidation provides energy.
2. Synthetic precursors of some hormones (hormones)
3. Promote the absorption of fat-soluble nutrients
Functions of lipids:
1. The main physiological function of lipids is as the basic raw material of cell membrane structure.
2. Used for hormone synthesis.
Third, carbohydrates.
Concept: Carbohydrate is a substance composed of three elements: carbon, hydrogen and oxygen. The ratio of hydrogen to oxygen in the molecular formula of this kind of compound is exactly 2: 1, which looks like a combination of carbon and water, so it is called carbohydrate.
Function: 1. Energy supply. About 70% of the energy needed by the human body is provided by the oxidative decomposition of carbohydrates.
2. An important part of tissues and cells
3. It forms active ingredients with protein and lipids.
Fourth, vitamins.
Concept: Vitamins, also known as vitamins, are a kind of organic substances necessary to maintain human life activities and important active substances to maintain human health. Divided into water-soluble and fat-soluble two categories.
Function: Active components of various enzymes, participating in substance and energy metabolism.
Verb (short for verb) mineral
Concept: Minerals are also called inorganic salts or ash. The minerals needed by human body are divided into two categories-macro elements and trace elements.
Function: 1. Minerals are important substances that constitute body tissues.
2. Adjust body fluid balance
3. Maintain the body's acid-base balance
4. Enzyme system activator
Intransitive verb water
Concept: Water is an essential substance for all life, a basic component in diet, and has important physiological functions in life activities.
Function: 1. The main component of human body structure, water accounts for 50% ~ 60% of adult body weight.
2. Solvents for nutrients and carriers for transportation
3. Regulate body temperature and lubricate tissues
Seven, dietary fiber
Concept: Dietary fiber refers to the sum of edible plant components, carbohydrates and similar substances that can resist digestion and absorption in human small intestine and can be partially or completely fermented in human large intestine, including polysaccharides, oligosaccharides, lignin and related plant substances. Dietary fiber has one or more physiological functions, such as relaxing bowels, regulating blood sugar concentration and reducing blood fat.
Function: 1. Improve intestinal function.
2. Regulate lipid metabolism
3. Regulate carbohydrate metabolism
4. Adjust the acid-base constitution
Help control weight
To maintain human health, seven nutrients are indispensable, and too much is equally harmful!
1. Which foods contain protein?
100g in common foods, meat contains protein 10-20g, fish contains 15-20g, whole egg contains 13- 15g, beans contain 20-30g and cereals contain 8-1. There are three points to judge the quality of protein: (1) The more thoroughly protein is digested and absorbed by human body, the higher its nutritional value. The digestibility of whole beans is 60%, which can be increased to 90% after being made into tofu and soybean milk. The absorption rate of other protein can also be improved after cooking, such as milk 98%, meat 93%, eggs 98% and rice 82%. (2) After protein is absorbed by human body, its utilization degree is high or low, and the higher the utilization degree, the higher its nutritional value. The degree of utilization is called protein's physiological value. The physiological value of common food protein is: egg 94%, milk 85%, fish 83%, shrimp 77%, beef 76%, rice 77%, cabbage 76% and wheat 67%. The physiological value of protein is generally higher than that of protein. (3) See whether the essential amino acids are rich, the types are complete and the proportion is appropriate. A complete protein with complete species, sufficient quantity and proper proportion is called, such as protein, an animal, and protein, a bean. The variety is complete, and the proportion of feces is not appropriate. It is called semi-complete protein, which is rich in grains. Incomplete species are called incomplete proteins, such as glial protein in skin and glial protein in square meters. Mixing more than two kinds of food can make amino acids complementary and meet the needs of human body. Eating more protein is not good either, it will increase the burden on the kidneys and increase the extra calorie consumption, which is not cost-effective. So we should eat protein reasonably.
2. Foods containing more oil
3. What foods contain carbohydrates?
What kind of carbohydrates you choose to eat is very important, because carbohydrates (especially those from whole grains) will play an important role in healthy eating and disease prevention. Carbohydrates are the fuel for your body.
Carbohydrate is the fuel you need to make your internal organs work. For example, your brain mainly uses it as an energy source.
Most carbohydrates come from plants. Cereals, vegetables, fruits and beans (such as peas and broad beans) are the main sources. Dairy products are the only foods that contain a lot of carbohydrates from animals.
There are three kinds of carbohydrates: sugar, starch and fiber. Carbohydrates in sugar and starch produce 4 calories per gram. Fibers do not generate heat. It cannot be absorbed. However, it can help the food in the digestive system move smoothly and slow down its absorption of heat.
By contrast, 9 calories are produced per gram of fat.
Simple and complex
All carbohydrates are based on sugar. According to their content and the degree of complex relationship between them, carbohydrates are:
Simple (such as sugar): They are composed of monosaccharide or disaccharide units. Milk, fruits and some vegetables all contain simple carbohydrates, but the main sources of people's intake of simple carbohydrates are added sugar and processed food.
Complex (such as starch and fiber): They are composed of chains of sugar units. Compared with simple carbohydrates, the human body needs more steps to break down starch. Fiber, on the other hand, is so complicated that the human body can't absorb it at all.
Cereals or foods processed from cereals contain complex carbohydrates, such as bread, cereals and pasta. Potatoes and some vegetables such as corn contain a lot of starch.
About high fiber
The important role of some complex carbohydrates in our diet is attracting more attention. We are more interested in grains, vegetables and beans with high fiber and rich nutrition.
What is the reason? High-fiber carbohydrates are digested slowly, so that the blood sugar level in the body will not rise too fast. In contrast, low-fiber carbohydrates are digested faster, so the blood sugar level in the body will rise rapidly.
The rapid rise of blood sugar leads to the production of more insulin in the body, which is a hormone that can help regulate the blood sugar level in the body. In the long run, it will lead to health problems.
4. Which foods contain more vitamins?
At present, it has been found that there are more than ten kinds of vitamins closely related to children's nutrition, such as vitamins A, B 1, B2, nicotinic acid, B6, B 12, folic acid, C, D, E, K and so on. , briefly introduced as follows:
1, vitamin A, the main function of vitamin A is to maintain the health of epithelial cells and enhance immune function. If it is lacking, it will cause night blindness and dry eye, and in severe cases it will be blind. Vitamin A is converted from carotene. Carrots, rape, spinach and leeks all contain a lot of carotene. Among animal foods, chicken liver and fish liver have the highest content, while pig liver and eggs have a slightly lower content. The concentrated cod liver oil sold in the market is the most abundant, with 500,000 international units of vitamin A per 10 ml. The daily requirement of children is 2000-4500 international units.
2. The main function of vitamin B 1 Vitamin B 1 is to ensure normal thermal energy metabolism, promote development and prevent neuritis. Most foods contain vitamin B 1, rice bran and wheat bran are the highest, and millet, mung bean and peanut are also abundant. If you eat polished rice or white flour for a long time and rarely eat other foods, you may be deficient in vitamin B 1 and may suffer from beriberi. Vitamin B 1 daily requirement: about 1 mg.
3. Vitamin B2, also known as riboflavin, is mainly used to maintain the health of skin, mouth and eyes. If it is lacking, diseases such as oral ulcer, glossitis and cheilitis often occur. Most of the food is pork liver, chicken liver, quail eggs, spinach and millet, and the grain content is not much. The daily requirement is 1-2 mg.
4. Nicotinic acid is the main component of coenzyme in body tissues, which has the function of caring skin, digestive tract and nerves. People who live on corn and sweet potato for a long time are prone to nicotinic acid deficiency, mainly manifested as rough skin, so-called boils, diarrhea and nervous system symptoms. Although nicotinic acid widely exists in animals and plants, its content is not much, and it is rich in liver, followed by chickens, ducks, yeast and peanuts. The daily requirement is 4-20mg.
5. Vitamin B6 is a coenzyme that acts on amino acids. If lacking, anemia, angular stomatitis, glossitis, etc. Can happen, even convulsions, all kinds of food. The daily requirement is 1-2 mg.
6, vitamin C has many functions, which can promote nutritional metabolism and ensure the healthy development of children. If it is lacking, scurvy can occur, and sick children can have leg pain, bleeding gums and skin, wounds are not easy to heal, and disease resistance is reduced. The content of vitamin C in breast milk can basically meet the needs of babies. The content of milk is only a quarter of that of breast milk, so the baby fed with milk needs to add fruit water or vegetable water containing vitamin C after 2 months. The content of fresh vegetables and fruits is the richest, such as oranges, red fruits, fresh dates, sweet peppers, tomatoes, cauliflower and rape, followed by bananas, peaches, pears and apples, and the content of cereals is low. The daily requirement is 30-50 mg.
7, vitamin D, it can help the absorption of calcium and phosphorus, promote the development of teeth and bones, and avoid rickets. Vitamin D can be divided into two kinds, vitamin D2 and vitamin D3. Vitamin D3 is mainly synthesized by the human body itself. Human skin contains a kind of cholesterol, which will turn into vitamin D3 under sunlight. Therefore, if children can fully accept sunlight, their own synthetic vitamin D3-based instinct can meet physiological needs. In addition, vitamin D3 can also come from animal foods, such as liver, especially cod liver oil extracted from marine fish liver. Vitamin D2 comes from plant food and contains more yeast and mushrooms. The daily demand is 400-800 international units.
8, vitamin K, mainly involved in the synthesis of some coagulation factors, has the effect of preventing bleeding, human milk content is low, colostrum basically does not contain vitamin K; Some vitamin K is synthesized by bacteria in the intestine. It exists in foods such as liver, eggs and beans. Daily requirement: about 1 mg.
9. The function of vitamin B 12 is closely related to erythropoiesis. If it is lacking, it may lead to nutritional giant cell anemia. If the child is exclusively breast-fed and does not add complementary food, and the mother is a vegetarian for a long time, the amount of vitamin B 12 contained in the milk is very small, which can be said to make ends meet. Vitamin B 12: mainly exists in animal liver, kidney and beef, but less in eggs and milk. The daily requirement is: 1 microgram.
10, folic acid, its function and diseases caused by deficiency are generally similar to vitamin B 12. Folic acid is the most abundant in fresh green vegetables, and it is also rich in liver, kidney, yeast and mushrooms. The daily requirement is about 100 microgram.
1 1, vitamin e, which has been found to have antioxidant function in animal experiments at present, and is related to the maturation of sexual organs and embryonic development. Widely found in animal and plant foods, vegetable oil has the largest content, but vitamin E is unstable and will be lost during storage and cooking. The daily demand is about 10 international unit.
5. What foods contain minerals?
Magnesium supplementation with laver is a nutrient to enhance memory and protect the heart, which is of great benefit to reducing the incidence of heart disease in middle-aged and elderly people. Porphyra is the best source of food containing magnesium. Every100g of laver contains as much as 460mg of magnesium, while the physiological requirement of adults is only about 300mg a day. Therefore, you only need to eat100g of laver every day, and you can get more than enough magnesium.
Calcium supplement in vegetables According to nutritionists, green vegetables contain high calcium content, such as 100 grams of radish leaves containing calcium 190 mg, 100 grams of spinach containing calcium 120 mg, with high absorption and utilization rate and less cholesterol. Eating 500 grams of these vegetables every day can supplement the calcium needed by the human body.
The physiological function of drinking tea to supplement manganese is no less than that of minerals such as zinc and iron. Although vegetarian foods such as wheat bran and spinach contain a lot of manganese, the absorption rate of manganese in human body is low, and the absorption rate of manganese in animal liver, kidney and fish is high but the content is low. Comparatively speaking, tea has more advantages. 1 cup of strong tea contains as much manganese as 1 mg. If you drink 3 cups a day, plus manganese in other foods, reaching the standard is definitely not a problem.
Supplementing copper in pig liver According to the nutrition report, the copper content in pig liver is the highest. According to the physiological requirement of 1 ~ 3 mg per person per day, eating 100 g of pig liver (or sesame and taro) per day can meet the standard.
Nutrition sports nutrition dish
If the intake of molybdenum in beef loin is insufficient, it will affect the growth and development of human body and may induce esophageal cancer. Beef, kidney and mutton are rich in molybdenum.
6. What food contains more cellulose?
Although dietary fiber is not a nutrient, it plays an important role in promoting good digestion and excretion. Dietary fiber can increase and soften food in esophagus, promote intestinal peristalsis, thus speeding up defecation and preventing constipation. Cellulose can regulate blood sugar, help prevent diabetes, reduce fat absorption during digestion, and help prevent hypertension, heart and brain diseases.
Foods containing dietary fiber: carrots, soybeans, corn, oats and barley. ...