One-minute diet summary
The body needs balanced nutrition, and the choice of food should first consider the balanced nutritional needs of the body.
Even if a certain food has high nutritional value, it should be eaten with other foods.
Matching staple food with non-staple food, meat with vegetarian food, coarse grains with flour and rice, and acidic food with alkaline food are the basic principles to ensure our healthy diet.
The second chapter talks about nutrition: nutrition is the foundation of life and health, and nutrition controls health.
If the human body is a machine, food is the driving force to ensure the normal operation of this precision machine. The quantity and quality of food can not be guaranteed, which will inevitably affect physical health, mood and energy.
Medical experts believe that insufficient nutrition and unbalanced nutrition are the important causes of many diseases. Therefore, scientific diet and reasonable nutrition supplement are important ways to improve physical fitness, enhance body resistance, reduce and overcome diseases, and achieve health and longevity.
The importance of nutrition to health
Related to brain function
If adults are malnourished, they are prone to fatigue, poor endurance, and decreased attention and memory, which will affect their physical and mental work efficiency. Malnutrition will also have a disastrous impact on the brain development of infants and young children, leading to mental and physical stunting, which cannot be remedied in adulthood, and will also pass on the defects to the next generation.
Relating to the occurrence and development of diseases.
Nutrition is directly or indirectly related to many diseases, such as iron deficiency anemia, iodine deficiency goiter, vitamin D and calcium deficiency rickets. Malnutrition and decreased immunity will increase the prevalence of infectious diseases. Nutritional imbalance often becomes the inducement of obesity, cardiovascular diseases and some tumors, which seriously affects human health and even life-threatening.
Affect endocrine function
Malnutrition will affect endocrine function. Malnutrition in women can lead to amenorrhea, malnutrition in pregnant women can easily lead to premature delivery, and the fetus is prone to congenital malnutrition, congenital malformation or stillbirth. Malnutrition in men can lead to sexual dysfunction and affect fertility.
Important aspects of health care and disease prevention
Rational nutrition is the most basic and important link of health care and disease prevention. Reasonable nutrition can promote tissue regeneration, enhance the body's resistance to diseases, promote growth and development, improve intelligence, and reduce morbidity and mortality. Patients can also shorten the course of disease and accelerate their recovery through diet deployment.
The body lacks nutrition and has a signal.
Some unscientific diet structure and bad eating habits may make people malnourished. How to simply judge the nutritional status? The answer is-if the body lacks nutrition, the body will have a signal!
Hair signal
Hair is easy to curl and fall off, and there is no pain when pulling it out, which may be due to the lack of vitamin C and iron.
Adjustment method: ensure the daily intake of staple food, eat 3 Liang lean meat, 1 egg, 250 ml milk and supplement high-quality protein; At the same time, it can increase the intake of essential fatty acids, eat marine fish 2 ~ 3 times a week, eat more oysters, increase the intake of trace element zinc, and provide enough energy for the body.
Nasal signal
If the nose often peels off and the sides are red, greasy and bright, it may be zinc deficiency in the body. Zinc deficiency can lead to loss of appetite and metabolic disorder.
Adjustment method: Most foods contain zinc. Zinc deficiency can be corrected as long as there is no partial eclipse. You can also take zinc-containing multivitamin tablets.
Mouth signal
If the oral cavity is red, swollen and chapped for a long time, and the tongue and lips are painful, it may be due to insufficient nutrition and angular stomatitis, which may easily lead to aphtha and lymphadenitis. Most of the reasons are lack of iron and vitamin B2 (riboflavin) and vitamin B6.
Adjustment method: eat more green leafy vegetables (such as spinach) and pork, beef, animal liver, beans and so on. And take vitamin B nutrition pills.
Lip signal
If the skin of the lips falls off, cracks and the lip line is blurred, it may be the lack of vitamin B and vitamin C in the body.
Adjustment method: eat more oranges, tomatoes, vegetables, fruits and potatoes. Take vitamin B and vitamin C tablets orally.
Tongue signal
If the tongue is too smooth, the sides of the tip of the tongue are yellow and white, and the taste buds are protruding and red, indicating the lack of folic acid and iron. It may cause glossitis, anemia, gastrointestinal dysfunction and other diseases, leading to poor growth and development.
Adjustment method: eat more animal liver and spinach, and take B vitamin nutrition pills containing folic acid.
Nail signal
Nails are easy to break and may be iron deficient; There are white spots on the nails, which may be zinc deficiency. Iron deficiency and zinc deficiency may occur simultaneously.
Adjustment method: eat more spinach, animal liver, pigs, cattle and mutton, and take zinc-containing multivitamin nutrition pills.
Patients with coronary heart disease often hear suggestions such as "high fat and high cholesterol are harmful to cardiovascular system" and "eat more low fat and low cholesterol foods". It should be said that this statement is basically correct. However, some elderly people control their diet too much, dare not touch meat, eggs, milk and even eat too little vegetable oil. Long-term contact with vegetarians such as vegetables and radishes will not only cause malnutrition anemia, but also cause angina pectoris. Clinical observation shows that angina pectoris and arrhythmia caused by malnutrition anemia are not uncommon in patients with coronary heart disease and should be paid attention to. What is balanced nutrition?
Our ancestors have long noticed the close relationship between diet and medical care. The Yellow Emperor's Internal Classic Su Wen divides food into four categories, namely, nourishing, helping and supplementing.
"Benefit" and "satiety" represent the nutritional value of each food and its reasonable proportion in the diet, and put forward the understanding that "the diet is moderate ... sometimes, when you are hungry, you are full". Nowadays, people have the conditions to achieve a balanced nutrition, but their understanding of this problem is not the same. When some people talk about nutrition, they emphasize eating more fish, meat, eggs, milk and so on. I think the more nutrition I eat, the better. Others seek nutrition from various supplements, but they often spend a lot of money, but the results are not satisfactory.