First, what is reasonable nutrition
Reasonable nutrition refers to the food suitable for various situations (age, sex, physiological status, labor load, health status, etc.), the recommended dietary supply and proportion. Reasonable nutrition can maintain the normal physiological function of human body, promote health and growth, improve the body's labor ability, resistance and immunity, and is conducive to the prevention and treatment of certain diseases. Lack of reasonable nutrition will cause obstacles and even malnutrition or overnutrition diseases (obesity and atherosclerosis, etc.). According to the research of modern nutrition, various nutrients needed by human body are divided into six categories, namely protein, fat, carbohydrates (carbohydrates), inorganic salts (including trace elements), vitamins and dietary fiber. These nutrients not only have a quantitative demand, but also have an appropriate proportion.
Second, the relationship between reasonable nutrition and human health
Nutrition is a process in which organisms constantly absorb necessary substances from the outside to maintain their life activities. For people, nutrition is the whole process of taking food from the outside, digesting and utilizing the substances needed by the body in food to maintain life activities. These substances needed to maintain the normal growth, development and metabolism of the body are called "nutrients".
The basic unit that constitutes the human body is the cell, which constitutes the tissue, the tissue constitutes the organ, and the organ constitutes the human body system. The substances that make up cells come from the nutrients in the food we eat, which are used by the body to nourish the cells in our body. Cell health undoubtedly determines people's health. At present, there are more than forty kinds of nutrients needed by human body, which can be subdivided into seven categories: first, carbohydrates, whose function is to maintain the activity of body cells, mainly come from grains; Second, lipids, whose function is to maintain cell structure and function, mainly come from oils (edible oil, fat, nuts); Third, protein, whose function is to maintain the activity of body cells, mainly comes from fish, meat, beans, eggs, milk and so on; Fourth, vitamins, whose function is to regulate physiological functions, mainly come from vegetables and fruits; Fifth, minerals, whose function is to establish and repair body tissues and regulate physiological functions, mainly come from vegetables and fruits; Sixth, water, whose function is to regulate physiological functions, mainly comes from drinks and soup; Seventh, dietary fiber, whose function is to prevent gastrointestinal diseases and maintain gastrointestinal health, comes from various plant foods.
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. But excessive fat intake can lead to obesity and atherosclerosis. Animal fat contains more saturated fatty acids (except fish), and vegetable oil contains more polyunsaturated fatty acids (except palm oil and coconut oil). Saturated fatty acids can increase serum cholesterol, while polyunsaturated fatty acids can reduce blood cholesterol and triglycerides and reduce platelet adhesion. Therefore, the ratio of saturated fatty acids to polyunsaturated fatty acids (S/P) in the diet is 1∶ 1, which not only takes care of the supply of essential fatty acids, but also prevents some diseases related to fat nutrition (such as coronary heart disease and obesity). Carbohydrate is the food source of heat energy, which can save protein and ensure normal blood sugar, liver glycogen and muscle glycogen to maintain brain activity, liver detoxification and muscle activity. Insufficient carbohydrate intake will lead to insufficient heat energy, slow growth and fatigue, and excessive intake will lead to obesity. Dietary fiber is necessary for human health and substance metabolism. The human body cannot be synthesized, and it can only be supplied by food. Inorganic salts such as calcium, phosphorus, magnesium, potassium and sodium are essential components of the body and have important physiological functions. Iron, iodine, copper, zinc, manganese, titanium, molybdenum, selenium, chromium, fluorine and nickel, which account for less than 0.0 1% of the body weight, are essential trace elements in human body and are closely related to enzymes, vitamins, hormones and nucleic acids.
It is reported that overnutrition and lifestyle diseases have become the number one killers threatening human health. Obesity, hypertension, coronary heart disease and other fatal chronic diseases are eaten by people themselves. The unreasonable diet structure and the invasion of foreign junk food are the biggest reasons for the occurrence of civilized diseases. Nutrition science tells us: "No food can provide all the nutrients our body needs"; There is no bad food, only bad food. Any kind of food can provide some nutrition, and the key is to mix a variety of foods with different characteristics to form a reasonable diet.
All kinds of foods have different nutritional characteristics, and they must be reasonably matched to obtain comprehensive nutrition. China's traditional eating habits are reasonable and have great advantages. Mainly cereals, supplemented by vegetables, low in sugar and high in fiber. However, with the development of economy and the improvement of living conditions, many people tend to eat more animal food. At present, the high incidence of cardiovascular diseases, hyperlipidemia, diabetes and obesity is closely related to this dietary structure.
Third, how to achieve reasonable nutrition?
According to the characteristics of China residents' dietary structure, the Balanced Dietary Pagoda of China residents designed by China Nutrition Society vividly points out the reasonable dietary structure of human beings: the bottom layer is plant food, including bread, cereal, rice and noodles, and each person should eat 300-500 grams per day; The second layer is vegetables and fruits, which should be eaten 400-500 grams each day; The penultimate layer is fish, meat, poultry and eggs, which should be eaten125-200g every day (50g of fish and shrimp, 50-100g of livestock and poultry meat and 25-50g of eggs); Milk and beans occupy the fourth floor together, and milk and dairy products 100g are eaten every day. The top layer of 50g of beans and bean products is oil, not exceeding 25g every day. Nutritionists believe that a normal adult should consume 20%-25% of the total calories in terms of calories. For example, a person weighing 60 kilograms should consume 50-90 grams of fat every day.
Reasonable nutrition is the cornerstone of health, and unreasonable nutrition is the hotbed of disease. Although some diseases are caused by lifestyle and other factors, unreasonable dietary structure, obesity and unbalanced nutrition are particularly important factors. We must change the old traditional ideas, establish a scientific concept of nutrition and health, and truly achieve reasonable nutrition and balanced diet.
References:
1. healthy eating Go Go Go, Hao Longbin, tianxia publishing house.
2. Nutrition, Chan Sarah, Huaxiangyuan Publishing House.
3. Common Sense of Correct Diet and Nutrition, Gu Jing, Shimao Publishing House.
4. Compilation of dietary guidelines for China residents [M]. China Inspection Press.
5. Food nutrition Wang Guangci. China Agricultural Publishing House.
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