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1.？ Basis: The Nutrition Society of China has put forward a guide to guide people to reasonably nutritious food, which is vividly called the "nutrition pyramid". As we all know, the ancient Egyptian pyramids are a miracle in the world, the crystallization of wisdom and science, and the most stable and stable architectural form. Similarly, the nutrition pyramid is also the best structure of diet. Balancing nutritional needs according to the golden pyramid principle is an effective way to adjust dietary structure, realize reasonable nutrition and improve health.
2. The pagoda of balanced diet is divided into five layers:
(1) Food types, mainly cereals, thickness matching:
Glutinous rice: 250g-400g.
(1) Whole grain 0- 150g: wheat, millet, rice, corn, oats, buckwheat and sorghum.
(2) Miscellaneous beans 0- 150g: red beans, mung beans, kidney beans, flower beans, mung beans, soybeans, broad beans and peas.
(3) Potato 50- 100g: sweet potato, sweet potato, potato, yam and taro.
② Eat more vegetables and fruits;
Vegetables: 300g-500g (1 kg)
Seasonal vegetables take precedence. Chinese cabbage, broccoli, spinach, coriander, carrot, pumpkin, onion, cucumber, cauliflower, radish, Chinese cabbage, mushroom, cucumber, celery, bean sprouts, green pepper, tomato, cabbage, cauliflower, lettuce, rape, cucumber, kale, mustard, kale, garlic, mustard.
Fruit: 200g-350g (half a catty)
Seasonal fruits are preferred. Apple, persimmon, cherry tomato, pitaya, citrus, grapefruit, peach, carambola, lemon, mangosteen, kiwi, wampee.
③ Eat milk, beans or their products every day:
Milk and dairy products: 300g (1-2 cups)
Low-fat or skim milk, pure milk, fresh milk, milk powder.
Soybeans and nuts: 25-30g
Soybeans, black beans, green beans, dried beans, tofu, walnuts, peanuts, hazelnuts, sunflower seeds.
④ Eat proper amount of fish, poultry, eggs and lean meat;
Eggs: 40-50g (1)
Aquatic products: 40g-75g (about one or two)
Fish, shrimp, shellfish
Livestock and poultry: 40g-75g (one or two)
Chicken, duck, beef, mutton
⑤ Reduce the consumption of edible oil, and the diet is light and low in salt.
Oil: 25-30g
Salt: < 6g
⑥ Water: 1500- 1700ml(7-8 cups).
⑦ Suggest "three subtraction" and 5 125 rule:
"Three reductions": less oil, less salt and less sugar.
5 125 rule:
5. Spend at least 5 minutes every day doing things that make you happy and relaxed.
1: Exercise every day 1 hour (aerobic exercise)
12: Eat more than 12 kinds of food every day.
25: Eat more than 25 kinds of food every week.
3. Seven nutrients of human body:
(1) protein:
Meat: rabbit meat, beef, chicken, fish and lean chicken.
Vegetables and fruits: mung bean sprouts, apples, lemons, leeks, lavers, peppers, garlic, cucumbers, kelp, adzuki beans, tea, vinegar, lotus leaf tea, wax gourd, fungus and loofah.
(2) carbohydrates:
Zucchini, cauliflower, beet, mushroom, celery, cucumber, radish, asparagus, cabbage, cauliflower, spinach, arugula, sweet pepper, watercress, avocado, strawberry, grapefruit, peach, carambola, cantaloupe, blackberry, catfish, salmon, skinless drumsticks, pork tenderloin, butter, eggs and ordinary pork.
(3) Lipids: meat: beef, beef liver, mutton and chicken. Fish and other seafood: carp, sturgeon, flounder, clam, crab, shrimp and oyster. Vegetables: asparagus, eggplant, fresh lentils, lettuce and peas; Potato, spinach, pumpkin, tomato, cabbage, cauliflower, cucumber, green pepper, carrot and carrot. Fruit: All fruits and juices (fresh, canned or frozen). Dairy products: skim milk (fresh milk or milk powder), household cheese. Bread and grain, etc. : rice, bread, macaroni, salty soda cookies, corn flour. Seasoning: honey, jam; Tomato sauce, ginger, mustard, coffee and tea.
Frozen tofu, bamboo shoots, pickles, mung bean sprouts, papaya, pineapple, dried tangerine peel, squid, coix seed.
(4) vitamins:
Vitamin B 1: grain skin, beans, nuts, celery, lean meat, animal offal, millet, Chinese cabbage, fermented food, germ, rice bran and bran.
Vitamin B2: Animal livers such as liver, kidney, heart, pork, wheat flour, sheep kidney, chicken liver, rice, cucumber, eel, eggs, milk, beans and some vegetables, such as rape, spinach, green garlic and other green leafy vegetables.
Vitamin B6: Meat foods such as beef, chicken, fish and animal offal, whole grain foods such as oats, wheat bran and malt, beans such as peas and soybeans, and nuts such as peanuts and walnuts. The highest content of vitamin B6 is white meat (such as chicken and fish).
Vitamin B 12: The main food sources are meat, animal offal, fish, poultry, shellfish and eggs, with less content in milk and dairy products. Plant food basically does not contain vitamin B 12.
Vitamin C: Fresh vegetables and fruits, such as green vegetables, leeks, spinach, bell peppers, celery, cauliflower, tomatoes, garlic, asparagus, sweet peppers, spinach, radish leaves, cabbage, potatoes, peas and oranges, oranges, grapefruit, red fruits, grapes, jujubes, fresh dates, strawberries, persimmons and kumquat. Wild Amaranth, Alfalfa, Rosa roxburghii, Seabuckthorn, Kiwi, Jujube, Kiwi.
Vitamin D: It is relatively rich in marine fish and fish eggs, animal liver, egg yolk, cream and cheese, while lean meat, milk and nuts contain trace amounts of vitamin D..
Vitamin e: wheat germ oil, corn oil, peanut oil, sesame oil, beans and coarse grains.
Vitamin K: beef liver, cod liver oil, egg yolk, yogurt, seaweed, alfalfa, spinach, cabbage, lettuce, cauliflower, peas, coriander, soybean oil, spirulina and lotus root.
(5) Dietary fiber:
The staple food of dietary fiber mainly includes cereals, such as rice, wheat, oats and corn. The latter two have higher fiber content; Animal food contains muscle fiber, among which beef has a high fiber content; The fiber content in vegetables is high; Beans also contain high fiber. Such as soybeans, broad beans, peanuts, etc. ; The fiber content in melons and fruits is also high. It is best for normal people to consume 30 grams of dietary fiber every day. Rice, wheat, high-gluten cereals, such as oats and corn.
Vegetables: mushroom (kelp), sesame, beans, garlic sprouts, day lily, water bamboo, bitter gourd, leek, winter bamboo shoots, spinach, celery, towel gourd, lotus root, lettuce, kelp, hawthorn, pea sprouts, green pepper, celery, cucumber, cauliflower,
Melons and fruits: dates, persimmons, grapes, pears, apples, bananas and kiwis.
Potatoes: sweet potato, taro and yam.
(6) Minerals: zinc: fish, meat, animal liver and kidney.
Fluorine: wheat, rye flour, fruit, tea, meat, vegetables, tomatoes, potatoes, carp and beef.
Selenium: wheat, corn, Chinese cabbage, pumpkin, garlic, seafood.
Iodine: iodine-containing kelp, laver, marine fish and sea salt.
Iron: spinach, lean meat, egg yolk, animal liver.
Copper: animal liver, kidney, fish, shrimp, clam, juice, brown sugar.
Manganese: Tea contains the most manganese. Other foods containing manganese are rice, millet and flour; Potatoes and beans include soybeans and bean products, mung beans, peas and sweet potatoes; Among the fruits are apples, oranges, apricots and pears; Vegetables include spinach, Chinese cabbage, celery, cauliflower, carrots, tomatoes, sherry red and cabbage.
Lithium: brown rice, cereal, sesame. ?
Phosphorus: Soybeans, yeast, cereals, peanuts, plums, grapes, pumpkin seeds, shrimps, chickens, chestnuts, soybeans and egg yolks all contain high phosphorus. ?
Magnesium: cereals include buckwheat flour, wheat, corn and sorghum flour; Beans include soybeans, black beans, broad beans, peas, cowpeas and bean curd skin, which contain more magnesium. Vegetables and fruits include snow red, winter vegetables, mustard greens, cabbage, dried peppers, dried mushrooms, mushrooms, laver, carambola, longan, peanuts, shrimp skin and sesame sauce. Porphyra contains the most magnesium, 460 mg per100g.
(7) Water: 8 glasses of water a day, 250ml each time.
4. Health preservation in Huangdi Neijing:
Sleep at midnight-1: 00.
Sleep soundly, protect the liver when ugly+liver meridian at 0: 00-3: 00 when ugly.
Yinshimeng Shi Mao 5:00-7:00 Yin Shi large intestine meridian
Take a deep breath in the lungs from 3: 00 to 5: 00 Yin Shi time.
Don't forget to have breakfast from 7: 00 to 9: 00.
It's time to drink 6 glasses of water. 00- 1 1:00 spleen meridian
Take a nap at noon. Noon11:00-13: 00 Heart Sutra.
Have you eaten at the end of the day? At the end of the day, 13:00- 15:00 small intestine meridian
You should pee when you want to pee. You should apply for bladder sutra at 15:00- 17:00.
Nourishing kidney essence is better than Youshi's 17:00- 19:00 kidney meridian.
Go for a walk at the moment. At this moment 19:00-2 1:00 pericardium sutra
Don't get angry at sea time. Sanjiao meridian sea time 2 1:00-23:00.
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5. Life schedule:
? 1:00? Most people enter the light sleep stage and wake up easily. At this time, the mind is more clear, and people who stay up late want to sleep but can't sleep.
? 2:00? Except for the liver, most organs of the human body basically stop working. The liver eliminates toxins for the human body, and the human body has been "cleaned" by itself. Promote blood circulation and detoxify the human body. If you want something to drink at this time, don't drink coffee or tea, especially alcoholic drinks. It is best to drink a glass of water or milk.
? 3:00? The body is at rest, and our physical strength is almost completely lost. At this time, our blood pressure, pulse and breathing are in the weakest state.
? 4:00? Breathing is still weak, blood supply to the brain is the least, and the body is in the weakest circulation state. At this time, people are prone to death. But people's hearing is very acute at this time. Old people are most prone to accidents. Blood pressure is at the lowest value in a day, diabetics are prone to hypoglycemia, and patients with cardiovascular and cerebrovascular diseases are prone to myocardial infarction.
? 5:00? The kidneys don't secrete anything, and we have experienced several dreaming processes. If we get up at this time, we can quickly enter a state of high spirits.
? 6:00? Blood pressure rises and the heart beats faster. Patients with hypertension must take antihypertensive drugs. Even if we want to sleep, our bodies are awake at this time.
? 7:00? The human body's immunity is particularly strong. After breakfast, nutrition is gradually absorbed by the human body.
? 8:00? After the rest of the body, the liver has excreted toxins. Don't drink alcohol at this time, otherwise it will increase the burden on the liver.
? 9:00? The pain has abated and the heart is trying. Suitable for injection, surgery, physical examination, etc. At this time, the human body is active in qi and blood, the cerebral cortex is excited and the pain is relieved.
? 10:00? Enthusiasm is high, the human body is in the best state and the work efficiency is the highest.
? 10:00— 1 1:00? The first golden time that belongs to the human body. The heart is fully functional, energetic and will not feel tired.
? 1 1? :00? The heart continues to work rhythmically, and you can hardly feel the intense work pressure at this time.
? 12:00? People's full energy has been mobilized, and they should not eat a lot at this time.
? 12:00- 13∶00? It is the best time to take a nap. Not suitable for anti-fatigue. It's best to lie down and rest for half an hour to an hour.
? 13:00? The liver is resting, some glycogen is dissolved in the blood, and the excitement in the first stage of the day has passed, and I feel a little tired. It is best to have a proper rest.
? 14:00? The energy fades, and it's 24? In the second low tide stage of the hour cycle, the response is slow, it is easy to feel sleepy, and the stress ability of the human body is reduced.
? 15:00? After re-improvement, the sensory organs at this time are particularly sensitive, especially the sense of smell and taste, and then the human body is back on track. After lunch is absorbed, it is gradually transported to the whole body, and the working ability begins to recover.
? 15:00— 17:00? This is the second prime time for the human body. It is most suitable for meetings, public relations and reception of important guests.
? 16:00? The sugar content in the blood rises, which some doctors call "postprandial diabetes", but it is not a disease, and it begins to decline after the excitement period. Deficiency of fire is obvious at this time. The face of pulmonary tuberculosis patients with yang deficiency is the reddest.
? 17:00? In the afternoon, the work efficiency reaches the highest value, which is also suitable for exercise.
? 18:00? When the sensitivity of the human body decreases, the sense of pain decreases again. The desire to exercise more rises, and the psychological excitement gradually decreases.
? 19:00? When blood pressure rises and psychological stability drops to the lowest point, people are easily excited and most likely to quarrel. At this time, it is not good for allergic patients and they begin to have headaches. This is the late peak of human blood pressure fluctuation.
? 20:00? The human body enters the third golden stage. The memory is the strongest, and the brain reacts abnormally quickly. ?
? 20:00—2 1∶00? Suitable for homework, reading, creation, exercise, etc.
? 2 1:00? The mental state is average, and students and actors are very clear. At this time, the memory is particularly good, and they are good at remembering texts and long lines that they can't remember during the day.
? 22:00? The blood is full of white blood cells, the number of white blood cells doubles, and the body temperature begins to drop. Suitable for decoration. Breathing began to slow down and body temperature gradually dropped. It is best to 10: 30 before going to bed, so that you can fall asleep quickly.
? 23:00? The yang is weak, the human body function declines, and gradually enters deep sleep, and the fatigue of the day begins to ease. Cell repair work began.
? 24:00? Qi and blood are at the lowest value in a day, which is not suitable for any activity except rest. Then the body and brain will eliminate all interference, and people will fall asleep soon.