The benefits of a nutritious diet. We need to eat a certain amount of food every day, and a reasonable diet is very important. A reasonable diet can make our bodies healthier. Next, I will show you the benefits of a nutritious diet.
Benefits of nutritious diet 1 Reasonable dietary nutrition can prevent the occurrence and development of many diseases, while unreasonable diet, overnutrition or undernutrition will all bring different degrees of harm to health. Overeating will lead to obesity, diabetes, gallstones, hyperlipidemia, hypertension and other diseases, which will not only seriously affect health, but also shorten life expectancy. Long-term malnutrition in diet will lead to malnutrition, anemia, lack of various elements and vitamins, affect children's intellectual growth and development, and reduce human disease resistance and work, work and study abilities.
A reasonable diet must consist of a variety of foods in order to achieve a balanced diet. And food can be divided into the following five categories according to its composition:
1, cereals, potatoes
It mainly provides carbohydrates, protein and B vitamins, and is the main source of dietary energy in China, such as white rice and purple rice.
2, animal food, such as meat, poultry, eggs, fish, milk, etc.
It mainly provides protein, fat, minerals, vitamins A and B and essential fatty acids.
3. Soybean and its products
It mainly provides protein, fat, cellulose, minerals and B vitamins.
4. Vegetables and fruits
Mainly provides cellulose, minerals, vitamin C and carotene.
5. Pure hot food
Include animal and vegetable fats, various edible sugar and alcohol, which mainly provide heat energy and essential fatty acids.
Benefits of nutritious diet 2 What is the proportion of nutritious diet?
1, eat 30% enough for breakfast, because the body has just woken up, the appetite is not high, and the digestive ability is in a "preheating state", but it is necessary to ensure nutrition and provide the energy needed for work and study in the morning. The best breakfast combination is starch food, high-quality protein food, fruits and vegetables rich in dietary fiber and vitamin C, and nuts. You can eat more lunch in moderation, because people have more activities during the day and consume more energy. Eating less dinner is because people have relatively little activity after dinner and less energy demand. Eating 7 minutes full is also good for sleep.
2. Many people only like to eat meat dishes such as chicken, duck and fish. Although these animal fats are rich in protein and delicious, excessive intake will increase the burden on liver and kidney, leading to increased uric acid, gout, obesity and cardiovascular and cerebrovascular diseases. Vegetables, mushrooms and other vegetarian dishes can supplement the body's rich dietary fiber and some water-soluble vitamins, and change the defects of high saturated fatty acids and cholesterol in meat dishes.
What should be paid attention to in nutritional diet collocation?
1, food diversification is the basic requirement of a balanced diet, and staple foods should also be diversified, and all kinds of miscellaneous grains and beans should be eaten. For an inactive adult, 250 ~ 400 grams of staple food per day can meet the needs of the body. Young people and people with high labor intensity need more energy and eat more staple foods appropriately; People who are older and less active need less energy and can eat less staple food. The staple food should be thick and thin, and you should eat 50 ~ 100g (1 ~ 2 Liang, dry weight) of coarse grains every day. That is to say, it is best to have coarse grains around 1/4 ~ 1/3 in the staple food for one day, or you can eat coarse grains twice a week.
2. Everyone should eat 300 ~ 500g of vegetables and 200 ~ 400g of fruits every day, which also means that the ratio of 2: 1 is more appropriate. There are many kinds of vegetables, and the general principle of selection is to eat more vegetables with buds and stems (such as spinach, leeks, small vegetables, Chinese cabbage, etc. In spring and autumn, it accounts for 70% ~ 80% of vegetables; Eat more fruits and potatoes in autumn and winter, such as radishes, potatoes and onions. , accounting for more than 60% of vegetables. It is best to eat some fungus vegetables every day, which generally accounts for10% ~ 20% of the total vegetables of that day; Green leafy vegetables should be kept at more than 50% of daily vegetable intake. In addition, it should be noted that it is best to choose local dishes in the season; Relatively speaking, dark vegetables, such as deep red peppers and dark green spinach, have higher nutritional value than light vegetables.
Benefits of Nutritional Diet 3 Nutritional Diet Matching for Children in Autumn
1, clear away heat and relieve summer heat. Food can not only relieve summer heat, stop sweating and rehydrate, but also stimulate appetite. Therefore, it is very beneficial to drink mung bean soup or eat lotus seed porridge, lily porridge and mint porridge. Eating more fresh fruits and vegetables can not only meet the needs of the human body, but also supplement the potassium lost through perspiration.
2, the cold diet is appropriate, eat less watermelon, cantaloupe, cucumber can not be eaten as unscrupulously as in summer. After a summer, people's physical energy consumption is great, especially some elderly people, most of whom are deficient in spleen and stomach. Therefore, cold foods, such as watermelon, cantaloupe, cucumber and so on. , should be enough.
3, less spicy and sour "beneficial to the liver and lungs, people who love spicy and irritating food, should restrain themselves. Eating spicy food in summer can increase appetite, but it should be reduced after autumn. Because you have to collect lung qi in autumn, and too much pungent smell hurts your lungs. The purpose of "increasing acidity" is to enhance the function of the liver, so eat more sour fruits and vegetables, such as oranges, lemons, kiwis and tomatoes.
4. Nourishing yin, moistening lung and preventing dryness After beginning of autumn, besides drinking boiled water, light tea, vegetable soup, fruit juice and soybean milk, you can also eat some foods with the functions of moistening lung, promoting fluid production, nourishing yin and clearing dryness, such as lotus root, lily, chestnut, red dates, tremella, yam and water chestnut.
5, weight and appetite need to be balanced After the hot summer, people often have a big appetite and eat more, while autumn is the harvest season, and there are many delicious foods. People tend to indulge their appetite and eat and drink. This will not only cause obesity, but also cause various diseases, such as gout, hemorrhoids, fatty liver and so on. , so pay attention to it.
6. Chewing slowly is beneficial to the diversity of food and the balance of nutrition in intestinal diet, so as to supplement the nutritional deficiency caused by hot summer climate and loss of appetite. You should eat more chewy foods rich in cellulose, such as celery and corn. Chewing slowly when eating is not only conducive to the full digestion of food and the complete absorption of nutrients, but also can maintain intestinal moisture through fiber foods to prevent intestinal dryness and constipation. Chewing more can promote fluid production and moisten dryness, and achieve the purpose of preventing dry throat in autumn.
The most important thing for children to eat is to match some foods that children like to eat. For example, some foods in life are in line with children's appetite and some are not suitable. At this time, children can't be forced to eat. Choose different foods according to their physical characteristics and weight characteristics, and add some lotus roots, lilies and chestnuts to their porridge or food, which is easy for children to accept.