How to match food reasonably is beneficial to our health. With the improvement of people's living standards, nutritious diet has been mentioned in an increasingly important position. But what is a reasonable diet? The following is how to match food reasonably is beneficial to our health.
How to reasonably match food is beneficial to our health 1 1. The principle of dietary matching
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.
How to match food reasonably is beneficial to our health. 2. Scientific collocation of breakfast;
Nutrition experts believe that breakfast is the most important meal of the day. Eating a good breakfast every day can make people live longer. Eating a good breakfast means eating some foods with high nutritional value, less but better. Because after a night's sleep, people have basically consumed the nutrition they ate the night before. Only by supplementing nutrition in time in the morning can they meet the needs of work, labor and study in the morning. Breakfast is designed to be easy to digest and absorb, high in fiber, and it is best to eat the highest proportion of raw food, which will become the main energy source of the day. Elements of an ideal breakfast: Generally speaking, an ideal breakfast should master three elements: meal time, nutritional components, and balanced collocation of main and non-staple foods. Generally speaking, it is most appropriate to have breakfast 30 minutes after getting up, because people have the strongest appetite at this time. Breakfast should not only pay attention to quantity, but also pay attention to quality. Calculated by adults, the staple food for breakfast should be between 150 ~ 200 grams, and the calorie should be around 700 kilocalories. Of course, people with different labor intensity and different ages need different calories. For example, primary school students need about 500 kcal and middle school students need about 600 kcal. In terms of food intake and calories, it should account for 30% of the total food intake and calories of people of different ages. The staple food should generally be starchy food, such as steamed bread, bean curd, bread and so on. And some foods rich in protein, such as milk, soybean milk, eggs, etc. It should be supplemented appropriately and some side dishes should be added.
Scientific collocation of lunch:
As the saying goes, "full at noon, full all day." Explain that lunch is the main meal of the day. Because the body consumes a lot of calories in the morning, I have to continue to work and study in the afternoon. Therefore, people of different ages and different physical strengths need 40% of the total calories every day. The amount of staple food should be about150 ~ 200g according to three meals, and you can choose between rice and flour products (steamed bread, noodles, big cakes, cornmeal cakes, etc.). ). Non-staple food is about 240 ~ 360 grams to meet the needs of human body for inorganic salts and vitamins. There are many kinds of non-staple food, including meat, eggs, milk, poultry, bean products, seafood, vegetables and so on. According to the principle of scientific catering, choose several kinds and eat them together. Generally, it is advisable to choose 50 ~100g of meat and poultry eggs, 50 grams of bean products and 200 ~ 250g of vegetables, that is, to eat some fried dishes that are hungry and generate high calories, so as to keep the blood sugar in the body at a high level, thus ensuring the work and study in the afternoon. However, eating at noon does not mean overeating. You can usually eat until you are full. If white-collar workers have less labor, when choosing lunch, you can choose some simple boiled cauliflower, a little white tofu and some seafood plants as lunch collocation.
Dinner-eat less when you are close to sleep;
Dinner is close to bedtime, so you can't eat too much, especially midnight snack. Choose foods that contain more fiber and carbohydrates for dinner. However, in the average family, dinner is the only one of the three meals that the whole family get together to enjoy family life. Therefore, for most families, this meal is very rich, which is somewhat contrary to the concept of health. So the adjustment is still the same as lunch. Vegetable juice or fruit should be served half an hour before meals. There should be more than one lettuce salad plate with all kinds of sprouts in it at dinner. When eating, you can wrap the sprouts with seaweed rolls, or you can make some changes. The amount of staple food and non-staple food can be reduced appropriately, so that it happens to be empty stomach when sleeping.
How to match food reasonably is beneficial to our health. 3. How to match food is both scientific and nutritious?
Life is inseparable from meals, and what to eat every day has become a problem that many families think about. Especially female friends, what can you eat that is not easy to gain weight and can have a healthy body? In fact, the method is very simple. The following China Health Network will tell you how to scientifically match dietary nutrition, hoping to help you.
Classification and identification:
Classification management has always been an efficient processing method, and the concept of classification can also be introduced into the collocation of meals. Classification of Manchu-Chinese all-banquet-style foods, distinguishing the main nutritional supplements of different kinds of foods, such as meat that provides nutrients such as fat and calories, protein, etc., so that pork and chicken can be roughly classified into one category. Seafood is relatively low in fat content and relatively rich in other minerals and vitamins, belonging to another category. Eggs are rich in cholesterol and can be classified independently. Knowing the types of different foods can help you clearly understand which foods can provide you with what nutrition and which foods should not be taken in excess.
Balance between meat and vegetables:
The life of big fish and big meat is certainly luxurious and desirable. As a result, he was paunchy, deformed and gave birth to gangrenous algae, and he embarked on the road of losing weight. An important factor in daily diet is to balance the proportion of meat dishes and vegetarian dishes. According to the dietary guidelines of China residents, people should consume about 400-500g and100-200g of phytonutrients every day. However, meat such as fish should be consumed about 125-200 grams per day.
Cohabitation:
The traditional culture of China pays attention to the concept of Yin-Yang and Five Elements, which complement each other. The same is true of food, for example, people often say that onions and honey can't be eaten together, so consider the principle of mutual grams.
Complementarity:
Yin and yang avenue, neither profit nor loss, this is the concept of traditional Chinese medicine. Since there is mutual restriction, there is complementarity. Some foods can be paired with other foods, that is, the so-called matching of lovers, which will make the food have unexpected effects. One of the best cuisines sold in the school canteen is the combination of potato roast beef and potato roast beef, which has high nutritional value, but the meat itself is rough, difficult to digest and easy to destroy the gastric mucosa; Potatoes have the function of protecting gastric mucosa.
Sex and taste collocation:
There is a collocation principle in the field of diet, which is similar to the dialectics of traditional Chinese medicine and is called dialectical diet. According to different seasons and time changes, the dialectical diet is based on four characteristics of cold, heat, warmth and coolness and five flavors of pungent, sweet, sour and bitter. Simply put, it is heat; When it is hot, it is cold; Fill it when it is empty; Really, and then I have diarrhea. Choose warm food such as mutton and ginger in cold season; The five flavors should also be generally balanced, and don't eat sweet all day.
Cooking collocation:
Understand the best way to mix, such as burning, frying, frying, stewing, steaming and stewing, and a simple home-cooked meal will also be cooked, boiled and stewed.
A cup of yogurt in the morning:
Drinking a cup of yogurt regularly for breakfast in the morning helps to fight cancer. Of course, most people choose soybean milk and hot soybean milk, which is fragrant when they think of it. I can't say any more, besides, I'm hungry again.
Fruit accessories
Fruit is also a part of dietary nutrition and cannot be ignored. As the saying goes, golden apples in the morning, silver apples at noon and rotten apples at night are the image descriptions of fruits in nutritional supplements.