Mixing more than two kinds of food can make amino acids complementary and meet the needs of human body. Eating more protein is not good either, it will increase the burden on the kidneys and increase the extra calorie consumption, which is not cost-effective. So we should eat protein reasonably.
Carbohydrate is the fuel you need to make your internal organs work. For example, your brain mainly uses it as an energy source.
Most carbohydrates come from plants. Cereals, vegetables, fruits and beans (such as peas and broad beans) are the main sources. Dairy products are the only foods that contain a lot of carbohydrates from animals.
There are three kinds of carbohydrates: sugar, starch and fiber. Carbohydrates in sugar and starch produce 4 calories per gram. Fibers do not generate heat. It cannot be absorbed.
The rapid rise of blood sugar leads to the production of more insulin in the body, which is a hormone that can help regulate the blood sugar level in the body. In the long run, it will lead to health problems.
4. Which foods contain more vitamins?
At present, it has been found that there are more than ten kinds of vitamins closely related to children's nutrition, such as vitamins A, B 1, B2, nicotinic acid, B6, B 12, folic acid, C, D, E, K and so on. , briefly introduced as follows:
1, vitamin A, the main function of vitamin A is to maintain the health of epithelial cells and enhance immune function. If it is lacking, it will cause night blindness and dry eye, and in severe cases it will be blind. Vitamin A is converted from carotene. Carrots, rape, spinach and leeks all contain a lot of carotene. Among animal foods, chicken liver and fish liver have the highest content, while pig liver and eggs have a slightly lower content. The concentrated cod liver oil sold in the market is the most abundant, with 500,000 international units of vitamin A per 10 ml. The daily requirement of children is 2000-4500 international units.
2. The main function of vitamin B 1 Vitamin B 1 is to ensure normal thermal energy metabolism, promote development and prevent neuritis. Most foods contain vitamin B 1, rice bran and wheat bran are the highest, and millet, mung bean and peanut are also abundant. If you eat polished rice or white flour for a long time and rarely eat other foods, you may be deficient in vitamin B 1 and may suffer from beriberi. Vitamin B 1 daily requirement: about 1 mg.
3. Vitamin B2, also known as riboflavin, is mainly used to maintain the health of skin, mouth and eyes. If it is lacking, diseases such as oral ulcer, glossitis and cheilitis often occur. Most of the food is pork liver, chicken liver, quail eggs, spinach and millet, and the grain content is not much. The daily requirement is 1-2 mg.
4. Nicotinic acid is the main component of coenzyme in body tissues, which has the function of caring skin, digestive tract and nerves. People who live on corn and sweet potato for a long time are prone to nicotinic acid deficiency, mainly manifested as rough skin, so-called boils, diarrhea and nervous system symptoms. Although nicotinic acid widely exists in animals and plants, its content is not much, and it is rich in liver, followed by chickens, ducks, yeast and peanuts. The daily requirement is 4-20mg.
5. Vitamin B6 is a coenzyme that acts on amino acids. If lacking, anemia, angular stomatitis, glossitis, etc. Can happen, even convulsions, all kinds of food. The daily requirement is 1-2 mg.
6, vitamin C has many functions, which can promote nutritional metabolism and ensure the healthy development of children. If it is lacking, scurvy can occur, and sick children can have leg pain, bleeding gums and skin, and the wound is not easy to heal and the disease resistance is reduced. The content of vitamin C in breast milk can basically meet the needs of babies. The content of milk is only a quarter of that of breast milk, so the baby fed with milk needs to add fruit water or vegetable water containing vitamin C after 2 months. The content of fresh vegetables and fruits is the richest, such as oranges, red fruits, fresh dates, sweet peppers, tomatoes, cauliflower and rape, followed by bananas, peaches, pears and apples, and the content of cereals is low. The daily requirement is 30-50 mg.
7, vitamin D, it can help the absorption of calcium and phosphorus, promote the development of teeth and bones, and avoid rickets. Vitamin D can be divided into two kinds, vitamin D2 and vitamin D3. Vitamin D3 is mainly synthesized by the human body itself. Human skin contains a kind of cholesterol, which will turn into vitamin D3 under sunlight. Therefore, if children can fully accept sunlight, their own synthetic vitamin D3-based instinct can meet physiological needs. In addition, vitamin D3 can also come from animal foods, such as liver, especially cod liver oil extracted from marine fish liver. Vitamin D2 comes from plant food and contains more yeast and mushrooms. The daily demand is 400-800 international units.
8, vitamin K, mainly involved in the synthesis of some coagulation factors, has the effect of preventing bleeding, human milk content is low, colostrum basically does not contain vitamin K; Some vitamin K is synthesized by bacteria in the intestine. It exists in foods such as liver, eggs and beans. Daily requirement: about 1 mg.
9. The function of vitamin B 12 is closely related to erythropoiesis. If it is lacking, it may lead to nutritional giant cell anemia. If the child is exclusively breast-fed and does not add complementary food, and the mother is a vegetarian for a long time, the amount of vitamin B 12 contained in the milk is very small, which can be said to make ends meet. Vitamin B 12: mainly exists in animal liver, kidney and beef, but less in eggs and milk. The daily requirement is: 1 microgram.
10, folic acid, its function and diseases caused by deficiency are generally similar to vitamin B 12. Folic acid is the most abundant in fresh green vegetables, and it is also rich in liver, kidney, yeast and mushrooms. The daily requirement is about 100 microgram.
1 1, vitamin e, which has been found to have antioxidant function in animal experiments at present, and is related to the maturation of sexual organs and embryonic development. Widely found in animal and plant foods, vegetable oil has the largest content, but vitamin E is unstable and will be lost during storage and cooking. The daily demand is about 10 international unit.
5. What foods contain minerals?
Magnesium supplementation with laver is a nutrient to enhance memory and protect the heart, which is of great benefit to reducing the incidence of heart disease in middle-aged and elderly people. Porphyra is the best source of food containing magnesium. Every100g of laver contains as much as 460mg of magnesium, while the physiological requirement of adults is only about 300mg a day. Therefore, you only need to eat100g of laver every day, and you can get more than enough magnesium.
Calcium supplement in vegetables According to nutritionists, green vegetables contain high calcium content, such as 100 grams of radish leaves containing calcium 190 mg, 100 grams of spinach containing calcium 120 mg, with high absorption and utilization rate and less cholesterol. Eating 500 grams of these vegetables every day can supplement the calcium needed by the human body.
The physiological function of drinking tea to supplement manganese is no less than that of minerals such as zinc and iron. Although vegetarian foods such as wheat bran and spinach contain a lot of manganese, the absorption rate of manganese in human body is low, and the absorption rate of manganese in animal liver, kidney and fish is high but the content is low. Comparatively speaking, tea has more advantages. 1 cup of strong tea contains as much manganese as 1 mg. If you drink 3 cups a day, plus manganese in other foods, reaching the standard is definitely not a problem.
Supplementing copper in pig liver According to the nutrition report, the copper content in pig liver is the highest. According to the physiological requirement of 1 ~ 3 mg per person per day, eating 100 g of pig liver (or sesame and taro) per day can meet the standard.
If the intake of molybdenum in beef loin is insufficient, it will affect the growth and development of human body and may induce esophageal cancer. Beef, kidney and mutton are rich in molybdenum.
Although dietary fiber is not a nutrient, it plays an important role in promoting good digestion and excretion. Dietary fiber can increase and soften food in esophagus, promote intestinal peristalsis, thus speeding up defecation and preventing constipation. Cellulose can regulate blood sugar, help prevent diabetes, reduce fat absorption during digestion, and help prevent hypertension, heart and brain diseases.
In short, you should eat everything, but not too much.