Healthy eating pyramid people eat for the sky. After solving the problem of food and clothing, people pay more and more attention to the mystery hidden in various foods. In order to get more nutrition from daily diet or change their own health problems, people are increasingly picky and demanding about food, because every penny is very important to us and directly affects human health. Twenty years ago, the United States Department of Agriculture began to build a daily food pyramid based on American dietary guidelines. At the beginning of this year, a new version of the food pyramid was launched, which corrected some omissions in the past. It is reported that the builders of the pyramids include scientists, nutritionists, staff and consultants. According to the most scientific evidence and the relationship between food and health, experts from Harvard University School of Public Health have established a new pyramid of healthy eating. It fixes the basic loophole in the food pyramid of USDA and puts forward better suggestions on what to eat. The pyramid of healthy eating is based on daily exercise and weight control, because these two factors are very important for people to stay healthy. They also affect what people eat and how they eat, and how the food people eat affects their health. Looking up from the bottom of the pyramid of healthy diet, it includes: whole wheat food (in most diets) The human body needs carbohydrates to provide energy, and the best source of carbohydrates is whole wheat, such as oatmeal, coarse bread and brown rice (that is, brown rice). They contain bran and germ, as well as energy-rich starch. It takes longer for the human body to digest whole wheat than direct carbohydrates such as white bread, which will keep blood sugar and insulin at a reasonable level and will soon drop. Controlling blood sugar and insulin levels can reduce human hunger and prevent the occurrence of type II diabetes. Vegetable oil. Americans get 1/3 calories from fat every day on average, so it makes sense to put them in the lower part of the pyramid. Note that vegetable oil is specifically mentioned here, not all kinds of fats. Healthy unsaturated fats come from olives, soybeans, corn, sunflowers, peanuts and other vegetable oils, as well as fatty fish such as salmon. These healthy fats can not only improve human cholesterol levels, but also effectively prevent potential sudden cardiac death and myocardial infarction. Vegetables (in large quantities) and fruits (2-3 times a day). Eating more fruits and vegetables can effectively prevent heart disease and angina pectoris; Prevent all kinds of cancers; Lowering blood pressure; Relieve intestinal diseases called diverticulitis; Prevention and treatment of cataract and glaucoma, these two eye diseases are the main causes of blindness in the elderly over 65 years old. Fish, poultry and eggs (0 ~ 2 times a day). This is the main source of protein. A large number of studies show that eating fish can reduce the risk of heart disease. Muscle and turkey are low in saturated fat, and they are also good sources of protein. Eggs have been demonized for a long time because of its high cholesterol content. In fact, eggs are a good breakfast, much better than doughnuts or flour doughnuts. Nuts and beans with shells (65438+ 0 to 3 times a day). Nuts and beans with shells are the best sources of plant protein, plant fiber, vitamins and minerals. Beans with shells include black beans, broad beans, edamame and other dry goods. Many nuts are rich in healthy fat. For example, almonds, walnuts, small walnuts, peanuts, hazelnuts and pine nuts can directly show that food is good for the heart. Dairy products and calcium replacement (65438+ 0 to 2 times a day). In order to prevent and treat osteoporosis, calcium and vitamin D are needed, and dairy products are the traditional source of calcium for Americans. Besides foods containing saturated fat, such as milk and cheese, there are other healthy ways to get calcium. For example, three cups of whole milk are equivalent to the saturated fat contained in thirteen cooked bacon. If you like dairy products, stick to skim or low-fat products. If you don't like dairy products, calcium substitute food is the guarantee to ensure the daily calcium demand of human body. Red meat and cream (use carefully): These foods are placed at the top of the pyramid of healthy eating because they are rich in saturated fat. If you eat red meat every day, such as beef and mutton, trying fish or chicken several times a week can improve your cholesterol level. Similarly, you can switch from cream to olive oil. Rice, white bread, potatoes, pasta and desserts (with caution): Why are all these staple foods of Americans placed at the top of the pyramid of healthy eating? Because they can cause blood sugar to rise rapidly, leading to weight gain, diabetes, heart disease and other chronic diseases. Whole-wheat carbohydrates stabilize human blood sugar, at least increase slowly without exceeding the normal level of human body, so that human body can deal with excess blood sugar. Multivitamins: Daily supplementation of multivitamins and minerals is the nutritional reserve of human body. The food we eat every day sometimes does not provide all the nutrients the human body needs every day. At this time, multivitamins can fill the nutritional gap, even for the most cautious diners. Please choose genuine multivitamins. Alcohol (moderate): Drinking a little alcohol every day can reduce the risk of heart disease. Moderate amount is very important. Alcohol is a double-edged sword, which has both disadvantages and advantages. For men, the balance point is to drink 1 2 cups a day, not draft beer cups. For women, one glass a day is enough. The pyramid of healthy eating summarizes the best dietary information today. It is not a castle in the air, nor is it static. With the development of the times and the deepening and diversification of research, the pyramid of healthy eating will reflect the latest and most important research results with the times. Top Ten Best Diet Matching Methods We should pay attention to matching at the dinner table, and the correct matching can make us get more nutrition. Improper collocation will not only make food lose nutrition, but even harm the body. The function of fish+tofu: it tastes fresh and supplements calcium, which can prevent various bone diseases, such as rickets and osteoporosis in children. Principle: Tofu contains a lot of calcium. If eaten alone, its absorption rate is low, but when eaten with fish rich in vitamin D, it can play a better role in calcium absorption and utilization. Effect of pork liver spinach: prevention and treatment of anemia. Principle: Pig liver is rich in folic acid, vitamin B 12, iron and other hematopoietic raw materials. Spinach also contains more folic acid and iron, and the two foods are eaten together, one meat and one vegetable, which complement each other. Mutton+ginger function: it is a good tonic in winter, which can cure cold pain in back and rheumatic pain in limbs. Principle: Mutton can replenish qi and blood, warm kidney and strengthen yang, and ginger has the functions of relieving pain, expelling wind and removing dampness. Eating ginger together can not only remove fishy smell, but also help warm mutton and dispel cold. Chicken+chestnut function: nourishing blood and strengthening the body, suitable for anemia people. Principle: Chicken is the product of hemopoiesis and tonic deficiency, and chestnuts focus on strengthening the spleen. Chestnut roast chicken is not only delicious, but also has stronger hematopoietic function, especially when the old hen bakes chestnuts. Duck+yam function: nourishing yin and moistening lung, suitable for people with weak constitution. Principle: Duck meat can nourish yin, clear heat and relieve cough. Yam has a stronger nourishing effect. Eating with duck meat can eliminate greasy food, and at the same time, it can supplement lung lean meat and garlic well: promote blood circulation, eliminate physical fatigue and enhance physical fitness. Principle: Lean meat contains vitamin B 1. When it is used in combination with allicin in garlic, it can not only increase the precipitation of vitamin B 1 and prolong the residence time of vitamin B 1 in human body, but also promote blood circulation, eliminate physical fatigue and enhance physical fitness as soon as possible. Egg+lily function: nourishing yin and moistening dryness, clearing heart and calming nerves. Principle: Lily can clear phlegm and fire to make up deficiency, and egg yolk can clear heat, nourish yin and replenish blood. Eating together can better clear the heart and nourish yin. Functions of sesame and kelp: beauty and anti-aging. Principle: Sesame can improve blood circulation, promote metabolism and lower cholesterol. Kelp is rich in iodine and calcium, which can purify blood and promote the synthesis of thyroxine. Eating together is better for beauty and anti-aging. Tofu+radish function: beneficial to digestion. Principle: Tofu is rich in plant protein, and people with weak spleen and stomach will cause indigestion if they eat more. Radish has a strong digestive ability, and the nutrition of tofu can be absorbed in large quantities when cooked together. Efficacy of red wine peanuts: beneficial to the heart principle: red wine contains aspirin, and peanuts contain beneficial compound Pak Lei alcohol. Eating together can prevent thrombosis and ensure smooth cardiovascular system. The healthy rule on the dining table: the calorie of dark meat is 20% higher than that of light meat, the protein content is low 10%, and the fat content is twice as high. Pay attention to moderation when eating in crowded places. The more people eat together, the more food they eat. Eating more vegetables can prevent diseases. People who eat vegetables are much less likely to develop certain cancers than those who never eat vegetables. Cabbage is an important source of anticancer factors, vitamins C and B and carotene. Potatoes and red peppers have similar nutrients. Spinach is rich in folic acid and has a good cosmetic effect. Cooking in a microwave oven as quickly as possible can preserve the nutrients of food to the maximum extent. Vegetables cooked in microwave oven retain more nutrition than vegetables cooked in large pot of water. The brighter the color, the better. When choosing fruits and vegetables, choose brightly colored ones. Bright orange carrots contain more carotene than dim carrots. Dark green lettuce leaves also contain more vitamins than light lettuce leaves. The content of vitamin C in mature red pepper is also much higher than that in green pepper. Some studies have found that fruits and vegetables (usually red, yellow or orange) rich in vitamin C and carotenoids may help prevent cataracts and some related cancers. In a nutrition research center, volunteers who eat less than three servings of fruits and vegetables a day have about five times higher risk of cataract than those who eat more than three servings of these foods. Eat less red meat. A study in a gynecological hospital confirmed that women who eat beef, pork or mutton every day are two and a half times more likely to develop colon cancer than women who only eat it once a month. Women who eat chicken or fish instead of red meat have a lower risk of colon cancer.