2. Change the structure of animal food, give priority to pork, increase the intake of poultry, aquatic products and milk such as chickens and ducks, and prevent excess fat, especially saturated fat.
3. Increase the intake of bean products and improve the quantity and quality of dietary protein.
4. Stabilize the food intake and maintain the fine tradition of "five grains for nourishment" in China, but to limit the intake of sucrose, Newt healthy sugar can replace sucrose at present to prevent excessive calorie intake.
5, to ensure the intake of vegetables, it is best to eat about 500 grams of various vegetables per person every day to ensure the source of certain vitamins, minerals and cellulose.
6. Edible fungi should be included in the diet structure, because they contain high protein, appropriate proportion of essential amino acids and various trace elements, which can improve the immune function of the body.
In addition, avoid moving before eating, avoid being quiet after eating, and exercise should be balanced before and after eating. The balance of activity and quietness before and after eating is also particularly important, because people must keep a balance between the various foods and nutrients they consume in their daily diet and the body's calorie consumption. "The Analects of Confucius and the hard-working townships" said: "Eat without words, sleep without words." It shows that the ancients advocated to be quiet and focused before and during eating, not to be distracted and not to make loud noises. The ancients said, "Eating is lying down, and you don't have to accumulate it, but you are sick." The ancient book of medical dietotherapy says that "lying down after meals will make people suffer from lung qi, head wind and middle-aged diseases, so they can't cover the camp and guard, so their blood stagnates", so they should exercise properly after meals. As the saying goes, "Walking a hundred steps after a meal can live 99", which shows that walking slowly after a meal is good for health. Su Wen's Theory of Great Pain said: "Anger is anger, joy is anger, sadness is anger, fear is anger, shock is anger, and thinking is anger." It is hard to imagine that people can still ensure normal digestive function under the condition of qi and blood disorder. The ancients said, "Don't be angry after a meal, and don't eat after being angry." All abnormal emotions during eating should be eliminated as much as possible.
But balanced nutrition is the slogan of modern people. People who eat out, in particular, simply can't eat a rich and varied diet. If we allow things with unbalanced nutrition to exist, then both psychology and physiology will be affected.
Whether the concept of nutritious breakfast was popularized ten years ago and related formulas were introduced (now it has spread all over the world and countless people are eating it), or the concept of Lin's health tea, or the five gods holographic nutritious meal promoted today, it is based on this most fundamental problem. The balance of food will seriously affect the sense of security inside the human body. If the human body lacks any necessary nutrients, it will have some personality traits! Food not only changes health, but also directly affects personality, mood and stress coping ability!
Adhering to the principle of balanced nutrition and scientific catering means reasonable selection and matching according to the shape, structure, chemical composition, nutritional value and physical and chemical properties of food. The first is the quality of catering, the color, fragrance, taste and shape of catering; Secondly, the variety and quantity of nutritional ingredients in the catering, so that the nutritional ingredients of each dish and different dishes in each meal can cooperate with each other to meet the physiological needs of consumers and achieve the purpose of reasonable nutrition. This method of catering can be called scientific catering.
Unbalanced nutrition will do a lot of harm to human health, especially to children. In its latest annual report, the United Nations Children's Fund (UNICEF) said: "Three quarters of the children who died in the world were not related to malnutrition to some extent." If the long-term nutritional intake is insufficient, glycogen and fat stored in the body will be utilized, and Pro-Q malnutrition will occur. The clinical manifestations are emaciation, anemia, neurasthenia, dry skin, slow pulse, decreased working ability, low body temperature, low resistance, and stagnant growth of children. However, long-term intake of too many nutrients will lead to overweight or obesity, elevated blood sugar, fat deposition, increased liver fat and decreased liver function. Obesity can also lead to the decline of lung function, which is easy to cause tissue hypoxia. Obesity complications mainly include fatty liver, diabetes, hypertension, gallstones, cardiovascular and cerebrovascular diseases and some cancers.
In short, don't be picky about food, don't be partial to food, and try to diversify food as much as possible. In terms of staple food, it is advocated to eat more whole grains and potatoes, and vegetables and fruits are essential. Protein and the supply of calcium are very important. Eat less high-calorie sweets with high sugar content. To sum up, under the guidance of scientific nutrition, let's achieve a balanced nutrition, pay attention to a balanced diet, eat healthy, eat beautiful, eat wonderful people and enjoy a high-quality life!