"Food is the first necessity of the people." Eating right and well is essential for good health. However, nutrition requires balance, and a reasonable diet is key. Research shows that among Chinese residents, nutritional "deficiencies" and "excesses" coexist,表现为 an increasing trend in the intake of animal foods and fats, while the intake of dietary fiber is decreasing, leading to a significant rise in chronic diseases related to nutritional imbalance.
In fact, as long as you supplement what is "lacking" and reduce what is "in excess" to achieve nutritional balance, health will be "within easy reach." Balanced nutrition is the healthiest.
People's quality of life has greatly improved, and they have started to care about whether their daily nutritional intake is balanced. But what kind of dietary structure is considered nutritionally balanced?
In reality, many people have many misconceptions about the nutritional value that various foods can provide. Some even believe that only eating refined grains can guarantee their nutritional supply, not realizing that this is extremely wrong. According to experts, people should eat four types of food in a day: grains, fruits and vegetables, dairy, and meat. These four categories of food provide the seven essential nutrients the body needs daily: water, carbohydrates, protein, fatty acids, vitamins, minerals, and fiber. Therefore, these four categories are collectively known as a "balanced diet." If we can fully and evenly ingest the vitamins and minerals our bodies need on a regular basis, we can improve our own resistance and avoid disease.
The "Chinese Residents' Balanced Dietary Pagoda" formulated by the Chinese Nutrition Society provides a scientific plan for how to reasonably allocate a diet. The recommended daily reasonable diet plan for adults, from the bottom to the top of the pagoda, is as follows: 300-500 grams of grains; 400-500 grams of vegetables, 100-200 grams of fruits; 50-100 grams of livestock and poultry meat, 50 grams of fish and shrimp, 25-50 grams of eggs; 100 grams of milk and dairy products, 50 grams of beans and bean products; 25 grams of oils and fats.
Human food is diverse, and a balanced diet must consist of a variety of foods to meet the body's needs and achieve reasonable nutrition and promote health. Among the many foods, the most important are grains and tubers. Grains include rice, flour, and coarse grains; tubers include potatoes, sweet potatoes, and cassava, mainly providing carbohydrates, protein, dietary fiber, and B vitamins.
Avoid the tendency of only eating side dishes and not eating staple foods; pay attention to a mix of coarse and fine grains, and eat some coarse grains.
Do not grind rice and wheat too finely, otherwise most of the vitamins, minerals, and other nutrients and dietary fiber in the grain's outer layer will be lost to the bran. Insufficient intake of staple foods, especially eating too much meat as a side dish, will also increase the intake of fat and cholesterol, easily causing obesity and complications. Therefore, avoid eating unlimited amounts of dishes; you should leave some appetite for staple foods, because healthy adults should eat at least 300 grams of staple foods daily. Many people are accustomed to replacing staple foods with vegetables and fruits, which is also unscientific because the nutrients provided by vegetables and fruits are very different from those of staple foods and cannot replace each other.
In addition, various forms of stress (including emotional stress), cigarettes (including second-hand smoke), environmental pollution, lack of sleep, lack of exercise... are also "toxins" that affect nutritional balance. They can increase the production of free radicals, accelerate the consumption of nutrients, and weaken the function of immune cells. Therefore, it is also important to develop exercise habits and leisure interests and quit bad living habits. At the same time, having an open-minded, easy-going, humorous, and cheerful disposition is a great way to improve immunity. Nutrition Q&A
Q: What are carbohydrates? From which foods can I get them?
A: Carbohydrates include sugars, starches, and dietary fiber. Foods rich in carbohydrates include rice, corn, wheat and other grains, as well as various root and tuber crops such as potatoes, yams, cassava, various beans, fruits, vegetables, and sugar.
Q: What are micronutrients?
A: Vitamins and minerals are both called micronutrients. They are needed in much smaller amounts than carbohydrates, but they are essential for good nutrition. They help maintain the body's health and normal function, and some minerals are also involved in forming body tissues.
Q: How to arrange three meals reasonably?
A: Everyone should arrange three meals a day. The energy distribution for each meal should be breakfast 30% of the total daily energy, lunch 40%, and dinner 30%.
Q: Why should I eat more vegetables and fruits?
A: They are rich in minerals such as calcium, iron, magnesium, and copper; contain large amounts of vitamin C and other vitamins; are rich in dietary fiber; and contain easily absorbed carbohydrates, proteins, and small amounts of fats.
Q: What is the impact of picky eating on health?
A: Picky eating can easily lead to malnutrition, reduce the body's resistance. Picky eating during childhood affects growth and development. Young people should also not be long-term vegetarians, otherwise, a lack of comprehensive nutrition will also affect health.
Q: What issues should be paid attention to in family eating habits?
A: Mix coarse and fine grains, and often eat some coarse grains and other coarse grains; pay attention to the color, aroma, and taste of the diet and eating habits; when cooking rice, try to reduce the number of times you wash the rice; when cooking vegetables, wash them first, then cut them, and try not to blanch them in water; use high heat for quick stir-frying; when cooking vegetables, add some starch or meat for mixed cooking, because the reduced glutathione in starch and meat can protect vitamin C; when cooking vegetables, it is recommended to eat some raw vegetables; when cooking, try to use vegetable oil instead of animal oil for frying and mixing with meat filling; fatty meat should not exceed 30%; eat less but more often, eight-tenths full is enough, avoid overeating, and eat less snacks; eat less sweets; tea and coffee should not be too strong.
The World Health Organization once conducted three years of research and "selected" and released a food list, which revealed the six healthiest foods and the top ten junk foods. Healthy Foods Thirteen Fresh Vegetables
Thirteen vegetables were selected as "best vegetables," all of which we usually eat.
Sweet potatoes are rich in fiber, potassium, iron, and vitamin B6. They can not only prevent aging and arteriosclerosis but are also anti-cancer experts, so they were chosen as the top vegetable.
Daily diet should pay attention to acid-base balance. The meat we usually eat is almost acidic food, so it should be eaten with alkaline food. Among vegetables, cabbage, celery, carrots, etc., are alkaline foods. Remember to eat more asparagus, broccoli, eggplant, beets, shepherds purse, kohlrabi, enoki mushrooms, pickled mustard green, and Chinese cabbage. Nine Sweet and Delicious Fruits
The number one fruit is papaya. The vitamin C in papaya is far more than that in oranges. Moreover, papaya helps digest meat that is difficult for the body to absorb and can prevent stomach ulcers.
The sweet and juicy strawberry not only has plenty of juice to make your complexion ruddy but can also relieve diarrhea.
In addition, kiwi, mango, apricot, persimmon, and watermelon have also made it into the list of best foods. Eating Meat for Balanced Nutrition
The best meats to make the list are goose, duck, chicken, and fish, followed by lamb, pork, and beef. The chemical structure of goose and duck meat is very similar to olive oil, which is good for the heart. Brain-Boosting Snacks
Spinach, chives, pumpkin, green onions, broccoli, bell peppers, peas, tomatoes, carrots, bok choy, garlic sprouts, and celery all have brain-boosting effects. In addition, shell snacks such as walnuts, peanuts, pistachios, cashews, pine nuts, almonds, and soybeans are also very good for the brain. Junk Foods Convenient Foods
Biscuits, instant noodles, and carbonated drinks are all convenient foods we usually eat for convenience. Convenient foods often contain additives, edible flavors, and pigments. Long-term consumption of convenient foods will affect human health. Barbecue
Because meat is grilled directly at high temperature, the decomposed fat drips onto the charcoal and then combines with the protein in the meat, producing a carcinogen called benzopyrene. The greatest impact of this substance on the human body is its strong carcinogenicity and mutagenicity. Three Types of Side Dishes
Three types of side dish junk foods must be guarded against: canned food, preserved fruit, and ice cream. 8 Tips for Balanced Nutrition
1. A glass of warm water in the morning
A glass of warm water in the morning can not only clean the intestines but also replenish the water lost overnight.
2. Don't skip breakfast
Skipping breakfast can lead to hypoglycemic symptoms around 10 a.m., such as dizziness and palpitations. It will also increase the blood sugar and gastrointestinal burden after the next meal and increase the incidence of gallbladder diseases. A few slices of whole wheat bread, a bowl of rice porridge or oatmeal, an egg, and a fruit for breakfast can keep you energetic all day.
3. More vegetables and fruits are better
The daily vegetable intake standard for adults is at least 500 grams. It is best to eat more than 5 types of vegetables. In addition, if there are no contraindications such as diabetes, nutritionists recommend eating 2-3 fruits daily.
4. Love dairy products
The dietary structure of the general public in China is too low in dairy products. Usually, women begin to gradually lose calcium after the age of 28, and the rate of loss accelerates after menopause. Eating more dairy products is an excellent choice for supplementing calcium.
5. Mushroom foods should be included in the diet.
6. Don't forget brown sugar
Brown sugar is inexpensive but rich in trace elements, which is extremely good for women's blood replenishment. Long-term and moderate consumption of brown sugar can even make the skin more beautiful.
7. Coffee is delicious but should be limited
Drinking too much can easily lead to calcium loss. Excessive caffeine intake can also stimulate the nerves and heart. Drinking it at night, in particular, will affect sleep quality.
8. Have at least one meal of seafood fish on the table every week.