Significance and methods of reasonable dietary collocation. Health is what everyone yearns for and pursues, and how to eat health from diet is a special concern of modern people. In order to eat healthily, people constantly expand the scope of diet and skillfully change their diet methods. Significance and methods of sharing a reasonable diet
The significance and methods of a reasonable diet 1 1. The significance of a reasonable diet
Reasonable diet means that the nutrition provided by three meals a day must meet the needs of human growth and development and various physiological and physical activities. A reasonable diet can achieve the goal of losing weight significantly. Adults' daily diet should include four categories: milk, meat, vegetables, fruits and grains. Milk contains calcium and protein, which can strengthen bones and teeth. It is advisable to drink 200ml every day.
Relationship between diet and health: diet (also called "diet") refers to the food and drink we usually eat. People get all kinds of nutrients and energy needed to maintain health through diet.
The basic premise is that the satisfaction of nutrition should be mainly accomplished through diet. Food can provide a series of nutrients and other synthetic substances that are beneficial to the body. In some specific cases, fortified foods and dietary supplements may help to increase one or more nutrients, which are not enough by ordinary diet alone. However, although dietary supplements are recommended in some cases, they still cannot replace a healthy diet. Through a reasonable and balanced diet and physical exercise, we can improve people's health and reduce the risk of major chronic diseases.
The relationship between food and health Diet (also called "diet") refers to the food and drinks we usually eat. Reasonable diet and adequate nutrition can improve the health level of a generation, prevent the occurrence and development of various diseases, prolong life expectancy and improve the quality of the people. Unreasonable diet, excessive or insufficient nutrition will bring different degrees of harm to health.
Second, how can we achieve reasonable nutrition and a balanced diet?
A balanced diet should meet the following conditions:
(1) The types of nutrients in the daily diet should be complete, including energy-supplying foods, namely protein, fat and carbohydrates; Non-energy-supplying foods, namely vitamins, minerals, trace elements and cellulose.
(2) All kinds of nutrients must meet the needs of children's growth and development, neither too much nor too little.
(3) The ratio between nutrients should be appropriate. For example, the calorie ratio of protein, fat and carbohydrate is 1︰2.5︰4, high-quality protein should account for 1/2 ~ 2/3 of the total amount of protein, and animal protein should account for 1/3. The heating ratio of three meals, breakfast accounts for about 30%.
(4) Food is easy to digest and absorb.
Reasonable nutrition requires that the percentage of three nutrients in total heat energy is protein 10% ~ 15%, fat 20% ~ 30%, and carbohydrate 60% ~ 70%. Protein is an indispensable substance in human tissues, and it is also the main component of various enzymes, antibodies and some hormones. Protein can promote growth and development, maintain the normal permeability of capillaries and supply heat energy. Lack can cause growth retardation, weight loss, fatigue, decreased circulating blood volume, anemia, decreased resistance to infectious diseases, difficult healing of wounds and fractures, and slow recovery after illness. When it is seriously deficient, it can cause malnutrition edema. Fat can supply heat energy, form tissue fat and store fat, supply essential fatty acid (linoleic acid), and fat can also promote the absorption of fat-soluble vitamins.
After reading the above introduction, you should know something about how to achieve reasonable nutrition and balanced diet. We shouldn't overeat certain foods in our daily life. There are so many nutrients in time that the body can't absorb them at one time. Therefore, you should learn to match your diet in order to maintain a healthy body.
Third, how to arrange a reasonable diet
Cereal is the main part of our traditional diet. Besides providing a lot of carbohydrates, it also provides more protein, dietary fiber and B vitamins, which should be eaten the most every day. At the same time, we should always eat some coarse grains and miscellaneous grains to ensure adequate dietary fiber intake and prevent intestinal tumors.
Animal foods such as fish, poultry, eggs and lean meat are good sources of high-quality protein, fat-soluble vitamins and minerals. Animal liver is rich in vitamin A and vitamin D, as well as vitamin B 12 and folic acid. Regular consumption can prevent iron deficiency anemia and vitamin D and calcium deficiency. However, because fat and meat fat are high-energy and high-fat foods, excessive intake often leads to obesity, which is a risk factor for some chronic diseases, so eat less.
Milk is rich in high-quality protein and vitamins, with high calcium content and high utilization rate. It is an excellent source of natural calcium and can be used as the first choice for calcium supplementation. Beans are rich in high-quality protein, unsaturated fatty acids, calcium, vitamin B 1, vitamin B2, nicotinic acid and so on. Eating beans and their products regularly can not only increase the protein intake of rural population, but also prevent the adverse effects caused by excessive meat intake of urban residents.
Fresh vegetables and fruits are rich in vitamins, minerals and dietary fiber. In particular, dark vegetables, such as rape, spinach, oil wheat vegetables, etc., contain more vitamins than light vegetables and general fruits. Therefore, we should ensure a certain amount of dark vegetables intake every day. Eating more fresh vegetables and fruits plays a very important role in maintaining cardiovascular health, enhancing disease resistance and preventing certain tumors.
As the saying goes, people are iron rice and steel, which means that people in the Ming Dynasty can't live without diet. The most reasonable diet is that everyone should arrange their three meals a day normally. Many people forget what they want to eat when they are busy with work. This is not right, at the same time, the diet should be balanced, with meat and vegetables, preferably light.
Fourth, how to match a nutritious diet?
Nutrition is not the big fish and big meat we imagined. Nutritional diet is a science. Knowing more about nutritious diet is also very beneficial to our health, especially knowing how to match nutritious diet, eat reasonably and eat healthily is the lifestyle advocated now.
First, the principle of diet collocation
1, "food is not tired of miscellaneous". It means that food should be diversified. The purpose is to achieve the goal of comprehensive nutrition through food diversification. "Miscellaneous" mainly refers to the variety, span and attributes of food. The average person's diet should have more than 30 kinds of food every day (Japanese people need more than 35 kinds of food every day)
2. Food collocation can play a complementary role in nutrition, or make up for some defects or injuries.
3, food matching must avoid "mutual grams" and "unsuitable" is safe and non-toxic.
4. Try to match foods with the same performance to enhance nutrition and health care.
5. Combine modern nutrition theory with TCM health preserving theory to guide the reasonable collocation of food and complete collocation skills.
Second, the skills of staple food collocation
1, thick and thin collocation, whole grains and beans. Such as two-meter flour cake (half standard flour and half corn flour), mung bean millet porridge, sesame paste roll and sweet potato porridge.
2, food and vegetables, food and fruit collocation. The most common are pumpkin rice and carrot rice. If you add some fruits, such as red dates, lotus seeds, chestnuts or nuts, it will not only increase the content of vitamins and unsaturated fatty acids in the staple food, but also make the staple food have a unique flavor.
3. The collocation of staple food and wheat. The contents of protein, fat, B vitamins, calcium, zinc and other nutrients in oats, buckwheat and naked oats are higher than those in wheat flour, and some of them have health-care functions such as reducing blood fat. Such as buckwheat corn porridge; Barley sorghum rice porridge; Buckwheat, standard flour home-cooked cakes, etc.
4. Food and vegetables. Rice goes well with vegetarian dishes, such as rape rice.
5. Mix rice and noodles. It is more scientific to mix rice and flour in daily diet.
6. Staple food collocation at the banquet
The defect of traditional banquet is that the proportion of staple food is too small to reflect the position of staple food in diet. It is necessary to reform the irrationality of traditional banquet heat ratio. To realize the diversification of staple food, there are many patterns, varieties, complementary nutrition and delicious food. If you can add the following varieties, such as steamed stuffed bun, jiaozi, pie, spring cake, spring rolls and other flavor snacks that are mainly staple foods, such as grain and vegetables, main and non-staple foods and kidney beans.
Third, the skills of non-staple food collocation
1, meat and vegetable collocation. The collocation of meat and vegetables is not only complementary in taste, but also complementary in structure. For example, shredded green vegetables, fresh bamboo shoots and melon balls, stewed chicken with potatoes and so on. The collocation of meat and vegetables is an important principle and the key to collocation.
2, the collocation of vegetables. Such as burning three mushrooms, frying green vegetables, burning mushrooms and rotting bamboo, etc.
3. Texture matching. The main ingredients and ingredients are soft, brittle and tough, such as fried squid with garlic seedlings; Fried chicken slices as tender as cabbage.
4. Color matching. There are two kinds of color matching between main ingredients and ingredients: sequential color matching and different color matching. The color scheme is mostly white, such as Xiaoyi Wen, fried pork slices with water bamboo, etc. There are great differences in different colors, such as fried meat slices with fungus. Color coordination will arouse people's appetite, on the contrary, if the collocation is not harmonious, it will affect people's appetite.
There are many scientific nutritional dietary collocations, and some principles of nutritional collocation introduced above are very helpful to us. In the usual diet, we must pay attention to diversification, and diversified foods can have comprehensive nutrition. Nutritional diet has always been the embodiment of our healthy lifestyle, and everyone should understand it and be responsible for their own health.
The significance and methods of a reasonable diet 2 How to match the diet reasonably?
Rational deployment
Pay attention to the diversification of staple food and mix coarse grains with flour and rice. Non-staple food should pay attention to the mutual collocation of meat and vegetables, and try to avoid the repeated collocation of the same food. Nutritionists recommend the following five groups of foods: (1) cereals;
(2) Meat and eggs;
(3) Dairy products;
(4) beans and bean products;
(5) vegetables and fruits;
(6) Seasonings and drinks such as salt and oil.
Principle of reasonable diet
Because everyone's environment and physical conditions are different, they also have different principles of reasonable diet. But the purpose of a reasonable diet is to keep healthy, reduce diseases and prolong life. Following the following points is good for your health.
Variety diversification
Because different foods contain different kinds, qualities and quantities of nutrients, six basic foods should be included in the daily diet. This is because no food is perfect. The disadvantage of food is the poor quality of protein, which contains no vitamins A, P, C and B2. Vegetables and fruits are protein, with low fat content, low carbohydrate and incomplete kinds of vitamins and minerals. Dairy foods with relatively high nutritional value also lack inorganic salts such as iron, dietary fiber and vitamin C, so no food contains all the nutrients needed by the human body, nor can it maintain human health and life alone. However, when these different kinds of foods are mixed together, they can complement the shortcomings of various foods and reduce the unfavorable factors of cereal foods (for example, phytic acid in cereals hinders mineral absorption, and dietary fiber can be reduced accordingly).
Food intake should be appropriate
Eating less food is not good, but eating more food is harmful. If you have too much energy and fat, you will increase the chances of many diseases and gain weight. You should determine your intake according to your actual experience over the years.
The intake of sugar, fat, salt and dietary fiber should be controlled: excessive intake of sugar and fat is easy to gain weight and increase the chances of certain diseases; Excessive salt intake is prone to hypertension. China's diet is mainly based on plant-based diet, and in many cases, the intake of dietary fiber is too high, so we can't blindly advocate increasing the intake.
Cooking methods should be appropriate.
Prevent the destruction of nutrients.
Adhere to a good diet system
Three meals a day, pay attention to the nutrition of each meal, is a good diet system.
Drink alcohol in moderation.
Drinking too much will do harm to your health.
Food should be non-toxic, harmless, pollution-free, hygienic and clean.
Insist on proper exercise
Proper exercise can increase the absorption of nutrients and help the body's metabolism.
The significance and methods of a reasonable diet 3 How to match the diet reasonably?
Diet should be reasonably matched.
Today, with the rich social material ratio and the increasing scientific and technological level, how to eat more scientifically or healthily is a topic of immediate concern. Some people sum up people's pursuit of food as four characteristics: eating omnivores, eating coarse grains, eating wild food and being vegetarian. From the point of view of nutrition, these four characteristics should be combined and reasonably matched, which may be more in line with people's needs for various nutrients. For middle-aged and elderly people, reasonable collocation is more important.
Thick and thin collocation
Scientific research shows that the reasonable collocation of different kinds of cereals and their processed products can enhance their physiological value. After food is processed, it often loses some nutrients, especially dietary fiber, vitamins and inorganic salts, which are exactly what the human body needs or is easy to lack. Take refined white powder as an example, its dietary fiber is only 1/3 of standard powder, while vitamin B 1 is only1/50 of standard powder; Compared with adzuki bean, these two are much less.
Therefore, the elderly should pay attention to the matching of thickness in the choice of staple food. As for the optimal proportion, there is no exact information at present, and it is impossible to have it in the future. It's best to vary from person to person. However, the benefits of eating more miscellaneous grains are obvious. For example, the dietary fiber in millet and adzuki bean is 8 ~ 10 times higher than that in refined white powder, and the B vitamins are dozens of times higher, which is beneficial to enhancing appetite and preventing constipation, beriberi, conjunctivitis and cataract. "Two meters" (rice and millet) and "gold and silver rolls (flour and corn flour)" in many places in China are typical examples of the combination of thickness, which meets the requirements of a balanced diet.
Meat and vegetable collocation
Animal oil contains a little more saturated fatty acids and cholesterol, so it should be mixed with plants, especially vegetable oil (the ratio of vegetable oil to animal oil is 1: 2). Animal fat can provide vitamin A, vitamin D and cholesterol, and it is the raw material for synthesizing corticosteroids, sex hormones and vitamin D in the body. According to the latest research report, cholesterol also has anti-cancer effect. Eating a small amount of animal oil every day should be beneficial and harmless. For another example, the elderly are prone to calcium deficiency, so they might as well cook with fresh fish and tofu all the time. The former contains a little more vitamin D, while the latter is rich in calcium. The combination of the two can increase the absorption rate of calcium by more than 20 times.
Stewed tofu with fresh fish is delicious but not greasy, especially suitable for the elderly; Protein's physiological value can be increased by two or three times by roasting ribs with soybeans. For another example, the most common collocation of vegetables and meat in people's daily life, such as cucumber slices, shredded pork with pickled cabbage, potato and beef, provides protein and fat from meat, and vitamins and inorganic salts from vegetables, which is not only reasonable in nutrition, but also delicious in color and flavor, and even can increase people's appetite.
Acid-base collocation
For example, some areas in the south pay attention to eating eel and lotus root together. It turns out that eel contains mucin and mucopolysaccharide, which can promote the absorption and utilization of protein, and contains more complete protein than some, which is an acidic food; Lotus root is rich in asparagine, tyrosine and other special amino acids, as well as vitamin B 12 and vitamin C, which belongs to alkaline food. This kind of acid-base and the supplementary nutrients contained in it have played a very good role in maintaining the acid-base balance of the body.
In fact, many cooking habits formed by our people for a long time belong to the combination of acidic food and alkaline food. Generally speaking, animal foods are acidic, while plant foods such as green leafy vegetables are alkaline. The combination of these two foods has obvious benefits to the human body, which is also the advantage of the combination of meat and vegetables. Therefore, some western scientists try their best to popularize China's cuisine collocation and cooking methods.