1. Eat more fiber and reduce calcium.
Excessive dietary fiber increases the speed of food passing through the intestine and reduces the absorption rate of calcium; When the diet of two adults changed from refined bread with low fiber content to coarse bread with high fiber content, calcium (magnesium, zinc and phosphorus) was negatively balanced. What is the cause of calcium loss?
2. Eating too much meat and eggs leads to iron "coming out"
Now most children like to eat all kinds of meat, but they don't like vegetables and fruits. Parents also think that eating more meat, fish and eggs rich in iron and zinc doesn't matter. As a result, the child not only "jumped" in weight, but also suffered from iron deficiency anemia as soon as he was examined. Because most of the iron in lean meat, animal viscera and egg yolk is trivalent iron, it is not easy to be absorbed by the human body. Only in the presence of vitamin C and sour substances (rich in organic acids such as malic acid, tartaric acid and citric acid) can it be fully absorbed and utilized by the human body. Vegetables and fruits (such as kiwi fruit, lemon, fresh jujube, wild jujube, orange, strawberry and apple) are rich in vitamin C and sour substances.
Eating too much meat can also lead to bad temper.
If you only eat lean meat, animal offal, egg yolk and other foods, but don't eat or eat less vegetables and fruits, the iron in these foods can't be absorbed and utilized by the human body, resulting in great waste of nutrition and iron deficiency anemia.
4. calcium and phosphorus imbalance "drives away" calcium
The imbalance of calcium and phosphorus ratio is the chief culprit leading to calcium deficiency at present. Under normal circumstances, the ratio of calcium and phosphorus in human body is 2∶ 1. However, in real life, people eat too much phosphorus-containing food, such as carbonated drinks, cola, coffee, hamburgers, pizza, wheat germ, animal liver, French fries and so on. However, the intake of phosphorus often exceeds calcium 10 times, making the ratio of calcium to phosphorus as high as 1: 60.
5. Drugs lead to nutrient loss
Most female friends who use birth control pills may not know that birth control pills will hinder the effects of vitamin B6, B 12, folic acid and vitamin C, and lutein in birth control pills will hinder the effects of vitamin B6 and the absorption of folic acid. Aspirin will triple the amount of vitamin C excreted from the body. A large amount of vitamin C supplementation will "drive away" folic acid in the body. Antiepileptic drugs can also hinder the absorption of folic acid. People who take antibiotics for a long time will lose vitamin B and vitamin K, which will affect gastrointestinal function. Cold medicine and analgesics can reduce the content of vitamin A in blood; Xanthine drugs and cholesterol-lowering drugs will affect the absorption of folic acid. Diuretics and laxatives taken by patients with hypertension and nephritis will lead to a large loss of calcium, potassium and vitamins in the body; People with gastric ulcer and hemorrhagic anemia and patients taking antacids and alkaline drugs will lead to a large loss of trace element iron.
6. Smoking, drinking and nutrition slip away quietly.
Long-term smoking and drinking destroy the vitamins necessary to maintain good health. Smoking destroys vitamin C, a nutrient that can prevent cancer and heart disease. Smoking half a pack of cigarettes a day will destroy 25 ~ 100 mg of vitamin c in the body; Drink more than one cocktail every day, and enjoy the spirits at the cost of consuming vitamins B 1, B6 and folic acid. It is also quite common for alcoholics to lack vitamin B 1.
7.VitC effervescent, can I use it?
Miss Li, who works in the company, is very particular about nutrition. After every meal, she pours a large glass of vitamin C-rich drinks (such as Tang Guozhen or vitamin C effervescent tablets) with boiling water. But recently, I don't know why my gums always bleed when I brush my teeth, so she was scared and came to consult. It stands to reason that Guozhen or vitamin C effervescent tablets are rich in vitamin C, so why are there symptoms of gum bleeding? It turns out that vitamin C is water-soluble and unstable. Taking water above 80℃ will seriously destroy vitamin C, not to mention 100℃ boiled water. Use boiled water to make drinks rich in vitamin C, and there is little vitamin C left in the stomach. Therefore, warm water should be used instead of boiled water to make drinks rich in vitamin C.
8. Regret after eating calcium and magnesium supplements.
When people supplement calcium, they only pay attention to vitamin D, but they often don't know how to supplement magnesium. Like twin brothers, calcium and magnesium always appear in pairs, and the ratio of calcium and magnesium is 2: 1, which is most beneficial to the absorption and utilization of calcium. Therefore, when supplementing calcium, remember not to forget to supplement magnesium. Foods rich in magnesium include nuts (such as almonds, cashews and peanuts), soybeans, melon seeds (sunflower seeds and pumpkin seeds), cereals (especially rye, millet and barley) and seafood (tuna, salmon, mackerel, shrimp and lobster).
9. Big fish and big meat "eat" calcium
A high protein diet is the cause of osteoporosis. Someone has done such an experiment: A: Taking 80 grams of protein every day will lead to 37 mg of calcium loss; B: Taking 240 grams of protein every day and supplementing 1400 mg of calcium will lead to the loss of 137 mg of calcium. This shows that extra calcium supplementation can not prevent calcium loss caused by high protein. This is because excessive intake of acidic foods such as big fish and big meat can easily lead to acidic constitution. But the human body can't bear the drastic change of pH value in blood, so the body will neutralize it with two main alkaline substances-sodium and calcium. When the sodium in the body is used up, the calcium in the body will be activated, so excessive intake of big fish and meat without paying attention to the acid-base balance will lead to a large loss of calcium. This is also the reason why those rich people who often eat banquets (the dietary characteristics are: more meat, more wine, more oil and less food) often feel tired, dizzy and exhausted! The second is to catch up with the fashionable diseases of metabolic syndrome (hypertension, hyperlipidemia, diabetes, obesity, fatty liver, gout, etc.). ).
10. Don't drink too much carbonated drinks.
Nowadays, children like to drink drinks as water when eating, such as cola and juice drinks. The carbonic acid in these carbonated drinks will form insoluble calcium carbonate with calcium in the body, which will take away the calcium in the food you eat, leading to calcium loss and calcium deficiency symptoms.
1 1. Eggs are eaten in various ways and absorbed differently.
In terms of nutrient absorption and digestibility, boiled eggs are 100%, scrambled eggs are 97%, tender fried eggs are 98%, old fried eggs are 8 1. 1%, boiled eggs with milk are 92.5%, and raw eggs are 30% ~ 50%. From this point of view, boiled eggs are the best way to eat, but pay attention to chewing slowly, otherwise it will affect absorption and digestion. But for children and the elderly, steamed egg soup and egg drop soup are the most suitable, because both methods can decompose protein and are easy to digest and absorb.
12. Turn disadvantages into advantages and improve efficiency
For example, vegetables containing more oxalic acid (spinach, amaranth, winter bamboo shoots, coriander and cauliflower) should be blanched with boiling water before frying to remove oxalic acid, avoid the combination of oxalic acid and calcium to form insoluble calcium oxalate, and improve the absorption and utilization rate of calcium; Phytic acid existing in soybean, wheat and grain hulls is easy to combine with calcium and zinc to form insoluble phytate. Germination, fermentation, soaking and other methods can be used to activate the activity of phytic acid decomposing enzyme to decompose phytic acid, thus improving the digestion and absorption rate of calcium and zinc in human body. In addition, because flour contains more phytic acid, it should be fermented as much as possible when making pasta. After flour fermentation, the activity of phytic acid decomposing enzyme is enhanced, which can decompose phytic acid in flour and promote the digestion and absorption of calcium and zinc in pasta.
13. Have a lot of knowledge about nutrition and catering.
For example, the dish "fried orange with oil" is made of liver as the main ingredient, cucumber as the auxiliary material and bell pepper as the auxiliary material. In contrast, persimmon pepper as an auxiliary material is much more scientific than cucumber! Because the liver is rich in trace elements of iron and zinc, there is more vitamin C in persimmon pepper than in cucumber. Vitamin C can promote the transformation of trivalent iron in the liver into divalent iron, which is beneficial to the body to better absorb iron and zinc! Another example is stewed fish with tofu. Tofu contains vitamin D and tofu is rich in calcium. Vitamin D can promote the absorption of calcium and greatly improve the utilization rate of calcium in tofu. In addition, the staple food pays attention to the collocation of cereals and beans, which can not only complement amino acids to the best, but also promote the absorption of calcium.
14. Should we have a light meal before going to bed?
Promote growth! When sleeping, the human body is constantly destroying old bone tissue, and this process is the fastest at around 3 am. Therefore, adding a cup of yogurt before going to bed can supplement the calcium source in time and ensure that your calcium index is more stable at night.
15. The longer the bean sprouts, the better.
Aunt Zhang, a neighbor, likes to buy long bean sprouts. She thinks long bean sprouts are the most nutritious! Actually, it is not! After soybean germination, the free amino acids, total free amino acids and reduced vitamin C, which promoted the absorption of calcium, zinc and iron, increased significantly. In addition, phytase activity is increasing and phytic acid is continuously hydrolyzed during soybean germination, which leads to a downward trend of phytic acid, which is the main inhibitor of calcium, zinc and iron absorption, and is 40% lower than that in soybean or tofu, thus greatly improving the bioavailability of calcium, zinc and iron in germinated soybean. Bean sprouts with 3-4 days (about 4-5 cm long) have the best nutrition, and
16. It seems like a lot, but it is actually very few.
Milk has high calcium content and good absorption and utilization rate, and is recognized as an excellent natural calcium-supplemented food source all over the world. But drinking milk is very particular! It seems that you eat a lot of milk, but you can't really absorb much! Many people will have some discomfort after drinking milk or dairy products, such as farting, flatulence, abdominal cramps, diarrhea and so on. Recently, I learned from the International Dairy Congress that 70% of Asians do not absorb lactose, and 75 ~ 100% of China people are lactose intolerant, such as 69.4% in Beijing, 75.8% in Shanghai and 68.9% in Harbin.
17. Drinking milk for the elderly is not worth the candle.
Milk contains 5% lactose, which is decomposed into galactose under the action of lactase, which is easy to deposit on the lens of the elderly, resulting in decreased lens transparency and senile cataract. Old people can choose foods with high calcium content such as dried shrimps, dried shrimps, fish, shellfish, eggs, meat and bones, kelp and snails, celery, bean products, sesame seeds, red dates, black fungus, etc. Natural foods are the best.
Drink milk on an empty stomach.
Some people like to drink a glass of milk for breakfast on an empty stomach in the morning, but this is not good. After a night of digestion and absorption, the gastrointestinal tract is almost empty. If you get up in the morning and drink milk on an empty stomach, the milk will be discharged along the empty gastrointestinal tract before it is fully absorbed by the body, resulting in a great waste of nutrition. Therefore, it is best to eat some biscuits, bread or bread rolls, steamed bread and other carbohydrates when drinking milk, and never drink milk on an empty stomach.
19. Can I eat milk and chocolate together?
Some people like to add chocolate to milk to get rid of the strange smell in milk. Actually, this is unscientific. Milk is rich in calcium and protein, while chocolate contains oxalic acid. Milk and chocolate are eaten together, and calcium in milk can easily make oxalic acid in chocolate form water-insoluble precipitate-calcium oxalate. People can't absorb it, and after a long time, they will have dry hair, loose bowels, calcium deficiency and slow growth. So the time to drink milk and eat chocolate should be separated.
20. Raw carrots are not absorbed
It is common for some elderly women to give their children raw carrots. They say that this can not only grind teeth, but also supplement "vitamins", which is the most typical nutritional misunderstanding in our lives. It is unscientific to eat carrots raw. The digestibility of carotene was 10%, 30% and 90% when carrots were eaten raw, cooked with little oil and cooked with enough oil, respectively. It can be seen that the digestion and absorption rate of carotene in the body is directly proportional to the proportion of oil; Carrots cooked with edible oil have higher nutritional value than raw carrots.
Second, how to eat healthily
1. Eat your favorite food first.
There must be something you like and dislike about the food on the table. Which should you eat first? Experts suggest that eating your favorite food first will make you emotionally satisfied. A happy mood can quickly produce a feeling of fullness and avoid overeating.
Straighten your back when eating.
When eating, people are relaxed and prone to hunchback. As everyone knows, this will put pressure on the esophagus and stomach and affect digestion. In addition, eating at a low table, sitting on the sofa and squatting for dinner will all cause abdominal pressure and affect the blood circulation of the digestive tract. Over time, it will also cause stomach problems and affect cardiopulmonary function. The correct eating posture is to straighten your back so that your stomach will not be oppressed.
3. The dining environment should be quiet
A study by the University of Manchester in the United Kingdom shows that with the increase of noise, the sensitivity of subjects to the sweetness and salty taste of food decreases. Studies also show that noisy dining environment can dull people's taste. Experts advise not to choose restaurants with noisy environment when eating. Soft music as the background can make people eat more fragrant.
Chew hard food.
According to different ages, you can appropriately supplement some hard foods, such as fruits, sugar cane, raw cucumbers and so on. This is because hard food needs hard chewing. When chewing frequency is increased or accelerated, the cerebral blood flow is obviously increased, and the cerebral cortex is activated, which can play a role in preventing brain aging and Alzheimer's disease.
5. Don't eat alone
Eating alone is easy to produce bad emotions, and monotonous diet will cause nutritional imbalance. I feel comfortable eating with my colleagues and family, and my gastric juice secretion is also relatively strong, so that the food can be digested and absorbed as soon as possible. In addition, many people eat together, and there are many kinds of food. It is easy to achieve a balanced nutrition by eating a little of each kind.
6. Drink some porridge when you are particularly hungry
People have a strong appetite when they are extremely hungry, and they want to eat everything they see. In fact, at this time, the digestive function of the stomach has been damaged, and eating and drinking is easy to cause food accumulation. Eat a small amount of semi-liquid food when you are particularly hungry, and then slowly return to normal diet. Especially when you are particularly hungry, don't eat milk, soy milk, yogurt and sweet potatoes, which may cause digestive problems.
7. Don't think immediately after a meal.
After a meal, the blood in the body will be concentrated in the digestive organs, and the brain will be relatively ischemic. Using the brain at this time will cause mental stress, memory loss and other problems, and may also increase the incidence of cardiovascular and cerebrovascular diseases. Therefore, be sure to rest for more than half an hour after meals before starting work. Listening to music and taking a walk after dinner are all good choices.
8. Don't say spoilers while eating.
Talking while eating will reduce the frequency of chewing food and reduce saliva secretion, thus affecting digestive function. A recent study in the United States pointed out that discussing complicated or disappointing issues at dinner will affect people's appetite and digestion, and we can talk about some simple and pleasant topics.
9. The interval between meals is 4 to 6 hours.
Too long or too short an interval between meals will have an impact on the human body. Too long will cause a high degree of hunger and affect labor and work efficiency; If the interval is too short, the digestive organs will not get proper rest, which will affect appetite and digestion. Generally, mixed food stays in the stomach for about 4 to 5 hours, so it is more appropriate to have an interval of 4 to 6 hours between meals.
10. Have a hot breakfast
Nerves and blood vessels in the human body are still contracting in the morning. At this time, if you eat cold food, it may cause convulsions in the digestive system. Chinese medicine believes that hot food should be eaten for breakfast to protect stomach qi. It is recommended to choose hot porridge, hot cereal and hot soybean milk. Breakfast, with steamed stuffed bun, bread and other staple foods.
1 1. Have tea for half an hour after dinner.
It is not advisable to drink tea immediately after meals, otherwise it will dilute gastric juice and affect food digestion. At the same time, when tannic acid in tea is mixed with protein in food, it will produce indigestible solidified substances, which will increase the burden on the stomach. Drinking tea for half an hour after a meal can promote digestion and absorption, and play the role of sterilization and tooth protection.
12. Don't eat cold drinks at night.
After 7 o'clock in the evening, the metabolism of human body fluids drops. Eating cold food at this time, especially cold drinks, is not easy to eliminate fatigue and will affect sleep.
13. Eat less dessert after meals.
Enough sugar has been obtained for dinner. If you eat dessert again, your body will absorb excess glucose and starch. Especially don't eat dessert after eating greasy food.
14. Eat more dark vegetables.
Dark vegetables refer to dark green, red and purplish red vegetables. China Nutrition Society recommends eating a catty of vegetables every day, of which dark vegetables should account for more than half, and their vitamin C content is twice as high as light vegetables. For example, deep purple eggplant and light green eggplant, purple onion and white onion, purple cabbage and Chinese cabbage, purple potato and sweet potato, sweet potato, the nutritional value of the former is obviously higher than the latter.
15. Mixed edible animal and vegetable oils
Eating vegetable oil alone will promote the increase of peroxide in the body, accelerate the aging of the human body, affect the absorption of vitamins, and increase the incidence of breast cancer and colon cancer. Animal oil contains polyenoic acid, lipoprotein and so on, which is beneficial to the cardiovascular system. Experts remind that using 1 part animal oil and 2 parts vegetable oil as mixed oil can complement each other.
16. Add vinegar to bone soup
The absorption and utilization of calcium by human body are restricted by many factors. Foods rich in calcium include milk, eggs, bone soup, fish and shrimp, soybeans and so on. Insufficient acidity of gastrointestinal tract will affect the absorption of calcium. Therefore, when cooking food, put some vinegar properly, so that the calcium in food can be converted into easily absorbed calcium acetate.
17. Eat fiber food once a day.
Excess fat and protein ingested by human body will react with Escherichia coli and become harmful corruption. Fiber can surround them and excrete them. Therefore, it is best to eat a little crude fiber food every day, such as oats, brown rice, coix seed, sweet potato, corn and so on.
18. Chew slowly
Chewing slowly helps digestion. Put down your chopsticks every time you eat a meal and concentrate on chewing your mouth. Chew each bite carefully for more than 30 times.
19. Eat less salt
The daily salt intake of each person should be reduced to less than 2300 mg (about one teaspoon). The daily salt intake should be reduced to below 1500mg for people over 5 1 year old who suffer from chronic diseases such as hypertension and diabetes.
20. Don't abuse condiments
Cinnamon, fennel and other natural condiments contain safrole more or less, which can lead to liver cancer. Eating too much will not only cause dry mouth, sore throat and listlessness, but also easily lead to excessive gastric acid secretion and flatulence. So, don't use too much when cooking.