Arrangement of basic knowledge of nutrition. Nutrition is related to our health, so it's no harm for us to know more. Next, I will take you to know more about the basic knowledge of nutrition.

The first is the material level, that is, all kinds of foods mentioned by Chinese medicine are classified into cold/hot/and other categories. Dae Jang-jin is an expert in this field. Detailed functional memory and collocation of plants and food/animals. Need experience.

The second is the level of nutrient elements, that is, western nutrition. The nutritional components were analyzed from the microstructure, and the functions of each element were defined. But it's easy to take the whole system apart and understand it independently.

The third is the chemical structure level, which describes the structural composition of elements and the function/process of human body structure in detail. A deeper microscopic field.

Matters needing attention

Standard height, weight and body mass index are often used to evaluate the ideal composition of the body. Body mass index is equal to weight (kg) divided by the square of height (m). In order to get enough nutrition, human body consumes a lot of food every day. The whole process in which the human body continuously ingests food from the outside, digests, absorbs, metabolizes and utilizes substances (nutrients or nutrients) needed by the human body in food to maintain life activities.

RDA= recommended daily nutrient intake SDA= maximum safe daily intake.

The basic knowledge of nutrition is that nutrition is a subject that studies the relationship between human metabolism and food nutrients.

By describing the history, origin, development, characteristics and level of nutrition, we can understand the development of nutrition. Nutrition has a far-reaching impact on society, family, industry, health and policy. The United States is the representative of molecular nutrition, China is the representative of holistic nutrition, and the Japanese have their own characteristics.

The origin of modern nutrition began with the discovery of carbohydrates in 1900, and gradually became a professional discipline. China had the concept of nutrition for a long time. For example, the raw materials and cooking methods in jiaozi, China, are in line with the China food culture with color, fragrance and taste while ensuring that all kinds of nutrients are complete and not lost. This shows that China culture is profound.

Teaching content of food nutrition

Including the chemical composition and nutritional characteristics of various foods; The characteristics of common foods in each kind of food (including nutrients and food taste, etc. ); The effects of food processing, cooking and storage on food nutrients, etc.

Finally, the concept and basic conditions of balanced diet were expounded from the perspectives of modern nutrition and traditional Chinese medicine nutrition, and three theoretical and technical tools for realizing balanced diet were introduced, namely, Dietary Guide for China Residents, Balanced Dietary Pagoda for China Residents and Reference Intake of Dietary Nutrients for China Residents, so as to guide how to realize reasonable nutrition.

Organize the basic knowledge of nutrition 3. Understand the three nutrients in fitness nutrition

carbohydrate

Attention! This sugar is not another kind of sugar!

Sugar is usually called carbohydrate. Carbohydrate, including common starch and various sugars, is a favorite nutrient for our body.

In our daily life, we will burn sugar and fat as fuel. When exercising, our muscles need liver sugar. When our heart and lungs are oxygenated, we need sugar to help fat burn, which is very easy to use.

But also because it is too easy to use, the body is not easy to store. If we eat too much, the body will turn into fat and put it in the warehouse, which will become the fat oil on our stomachs.

Eating too little can also have problems and affect metabolism! The harm of low-carbon diet!

It is generally believed that the intake of sugar accounts for 50~60% of the total calories, mainly in complex carbohydrate, such as brown rice and whole grains. Of course, there are also many special diets that will reduce sugar intake.

protein

Amino acids in protein are important components of human tissues. Protein can be found in everything from our muscles, organs and bones to some enzymes and antibodies.

Therefore, it is very important to get enough protein to maintain body function.

For the average person, it is recommended to take 0.8 grams of protein per kilogram of body weight. If you exercise a lot or lose weight, you need more protein supplements, and you can get1.5g protein per kilogram.

However, it is generally recommended not to exceed 2 grams per kilogram to avoid increasing the burden on the kidneys.

The quality of protein. There are 20 kinds of amino acids in the human body, 9 of which are called essential amino acids, and the human body cannot make them. What the human body can produce by itself is called nonessential amino acids.

We need not only enough protein, but also high-quality protein containing all essential amino acids to get adequate nutrition.

High-quality protein includes animal milk, eggs, fish and vegetable soybeans.

Because the proportion and quality of amino acids in plants in protein are generally insufficient, vegetarians need to take a variety of plant proteins carefully to obtain complete amino acids.

fat

Fat is a treasure house for human body to store heat. As long as the calories we eat are not used up, we will produce fat and live in our stomachs, which is the most annoying thing for everyone.

In fact, fat has many functions, including protecting internal organs, helping the absorption of fat-soluble vitamins (A, D, E, K) and producing various hormones. It is still very important and cannot be fully absorbed.

In fact, people are more concerned about the problem of excessive fat. Besides the ugly belly and thighs, fat is closely related to cardiovascular diseases and chronic diseases.

It is generally recommended that the fat intake should not exceed 30% of the total calories. It also needs omega-3 and omega-6 fatty acids,

And vegetable oil is healthier because it contains more unsaturated fatty acids. Deep-sea fish and nuts are also good sources of fat.