The importance of diet nutrition to health, people's health is very important, not only pay attention to diet and rest, but also exercise more. To maintain a healthy diet, you must be regular and not too full or hungry. Let's share the importance of diet nutrition to health.
The importance of dietary nutrition to health 1 Diets provide a full range of nutrients to the human body, which can meet the needs of various physiological activities.
Reasonable nutrition can promote the normal physiological activities of the body, improve the body's health, enhance the body's disease resistance and improve immunity. Reasonable nutrition can make the elderly energetic, improve work efficiency, resist aging and prolong life, which plays an extremely important role.
In order to maintain life and health, human beings must get all kinds of nutrients necessary for human body from food every day. In the past, many people often paid attention to the harm of malnutrition, thinking that insufficient nutrition would lead to weakness and affect human health; On the contrary, we don't know enough about the harm of overnutrition and unbalanced nutrition.
Balanced nutrition, reasonable diet, so that the brain is not short of "nutrients."
Protein is the most basic substance of mental activity, which can improve the excitability of the central nervous system and eliminate dizziness and forgetfulness caused by amino acid deficiency. Carbohydrate is the energy source of mental activity, which maintains the normal function of the brain. Lack of carbohydrate can cause dizziness, palpitation and cold sweat. Fat, especially unsaturated fat, is an important substance for strengthening the brain and improving intelligence, and it supplements the best fat.
Can stay away from depression, attention disorder, attention deficit and schizophrenia caused by fat deficiency; Minerals protect and stimulate the brain Iron is a useful supplement to intellectual development and helps to improve cognitive ability. Zinc is the active center of brain cell enzymes, which can enhance attention and memory.
Vitamins make the brain full of vitality, and some vitamins are of great significance to the development and functional operation of the brain; Cellulose and fruits, the energy of brain operation mainly depends on blood sugar, and maintaining blood sugar stability is inseparable from cellulose.
The importance of diet nutrition to health. The importance of a reasonable and nutritious diet
From the point of view of nutrition, it can keep the balance between nutritional demand and dietary supply, heat energy and various nutrients can meet the needs of human growth and development, physiology and physical activity, and a diet with appropriate proportions of various nutrients is called a balanced diet.
To achieve a balanced diet, it is necessary to start with a reasonable table diet for everyone and every family, that is, to eat a variety of foods. There are nearly 50 kinds of essential nutrients for human body, all of which are indispensable. No natural food can satisfy all the nutrients the human body needs. Therefore, the diet must be composed of a variety of foods. Two thousand years ago, Su Wen in Huangdi Neijing put forward the principle of "five grains for nourishment, five fruits for help, five livestock for benefit and five vegetables for filling", which reflected the requirements of food diversification and balanced diet. According to the nutritional characteristics of food, it can be divided into five categories: the first category is cereals, potatoes and miscellaneous beans, which mainly provide carbohydrates, protein and B vitamins, and are also the main sources of heat energy and protein in China's general diet; The second category is animal food, including meat, poultry, eggs, milk, fish and so on. , mainly providing protein, fat, dietary fiber, minerals, vitamins A and B; The third category is soybeans and bean products, which mainly provide protein, fat, dietary fiber, minerals and B vitamins; The fourth category is vegetables and fruits, which mainly provide minerals, vitamin C, carotene and dietary fiber; The fifth category is pure heat energy food, including animal and vegetable fats, edible sugar and wine, starch and so on. , mainly providing heat energy.
Second, what is a nutritious diet?
Maybe you don't know what dietary nutrition is. In fact, the so-called dietary nutrition means that we absorb all the nutrients from the food we eat to help the body digest and absorb. Insufficient nutrition will make the body unhealthy and bring some unimaginable symptoms to the body. What is dietary nutrition? How to make dietary nutrition inhaled into our bodies to supplement our bodies?
Nutrition refers to the behavior that the human body takes in appropriate beneficial substances from the outside in order to maintain health. It is a comprehensive process of intake and utilization of food, and it is the whole process of intake, digestion, absorption and excretion of nutrients in food.
Nutrition should be understood as nourishing or being nourished, that is, seeking health. There are several explanations for the meaning of nutrition: the human body absorbs nutrition from food to support the body; The human body absorbs necessary substances from the outside to maintain its growth, development and other life activities; The human body absorbs nutrients needed to maintain growth from the outside; The process by which the human body absorbs nutrients to maintain life.
In short, the whole biological process of food intake and utilization by human body in order to maintain life activities such as growth, development, metabolism and repair is called nutrition. The subject that studies this biological process and its related factors is called nutrition.
Third, the principle of "nutritious diet"
Suggestion 1
Eating real food is easier said than done, because the market is full of so-called "modern foods" that look like food, such as fresh fruit iced yogurt, breakfast cereal biscuits and non-dairy cream, which will make your great-grandmother feel at a loss. So, I suggest you ask your great-grandmother to help you judge. The food she can recognize may be the real food.
Recommendation 2
Avoid processed foods that claim to be healthy. These foods are usually over-processed, and the so-called health promotion is often not fully believed. For example, margarine was one of the first processed foods that claimed to be healthy, but it turned out to be likely to cause heart disease.
Recommendation 3
Avoid foods containing more than five unfamiliar ingredients. Although these ingredients may not be harmful, if a food contains so many unfamiliar ingredients, it is enough to prove that the food is over-processed.
Recommendation 4
Try to stay away from the supermarket. In the fresh vegetable market, you won't encounter processed foods such as "high fructose corn syrup", and you won't encounter foods that were shipped from far away long ago. The fresh vegetable market provides fresh and healthy food.
Recommendation 5
Scientists who mainly eat fruits and vegetables and eat more leaves have not agreed on why vegetables are good for health, but they all agree that vegetables are really good for human health. In addition, eating more vegetables can help you greatly reduce your calorie intake.
Fourth, the daily dietary nutrient supply standard
Recommended dietary allowance standard of daily diet is a dietary quality index to ensure the health of normal people, which can be used as a reference for dietary planning. The meaning of recommended dietary allowance is different from nutritional requirement. Requirement refers to the amount needed to maintain the normal physiological function of the body, and lower than this amount will have adverse effects on the body. On the basis of meeting the normal physiological needs of the body, the supply amount is an "appropriate" amount according to the situation of food production and eating habits; On the whole, it is more than needed. With the increase of grain output, the change of processing methods, the improvement of people's physique and working conditions, and the development of nutrition science, the supply can be continuously revised. Therefore, the recommended dietary supply for all kinds of people is a moderate value suitable for most people, and should be increased or decreased appropriately when applied to individuals.
The Importance of Dietary Nutrition to Health 3 (1) There are many kinds of food, mainly cereals.
The daily diet should include potatoes/vegetables and fruits/livestock, poultry, fish, eggs/soybean nuts. Whole grains are rich in B vitamins and fatty acids, which are more nutritious. Intake 250~400g of whole grains and potatoes, including 50- 150g of whole grains and miscellaneous beans and 50- 100g of potatoes.
Diversification of food is the basic principle of balanced diet, and grain is the staple food; On the basis of a balanced diet, cereals are rich in carbohydrates, which is the most economical and important food source to provide energy for human body. Sticking to grain-based/increasing whole grain intake is beneficial to reduce the risk of type 2 diabetes/cardiovascular disease/colorectal cancer and diet-related chronic diseases.
(2) Eat more vegetables, fruits, milk and soybeans.
Milk is rich in calcium, which is a good source of high-quality protein and B vitamins. Increasing milk intake is beneficial to the growth and development of children and adolescents and promotes bone health; ② Soybean is rich in high-quality protein/essential fatty acids/vitamin E, and contains plant compounds such as soybean isoflavones and phytosterols; ③ Nuts are rich in lipids and polyunsaturated fatty acids/protein, which are beneficial supplements; ④ Vegetables, fruits, milk and beans are the preferred food types recommended by various countries.
The intake of fruits and vegetables can reduce the risk of stroke and coronary heart disease, the risk of death from cardiovascular diseases, and the risk of gastrointestinal cancer and diabetes. Milk and soybean food play an important role in improving the nutrition of urban and rural residents, especially in poor areas.
(3) Appropriate consumption of high-quality protein.
① Lean meat of fish, poultry and eggs is rich in protein/lipid/vitamin A/ vitamin B/ iron/zinc; (2) Fish is low in fat and rich in unsaturated fatty acids, and some fish are rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can prevent dyslipidemia and cardiovascular diseases to some extent and can be used as the first choice; ③ The fat content of poultry is relatively low, and its fatty acid composition is better than that of livestock, because it prefers livestock meat; Egg yolk is the main source of vitamins and minerals in eggs, especially rich in phospholipids and choline, which is very beneficial to health; ⑤ Lean meat has low fat content, rich mineral content and high utilization rate, so you should choose to eat lean meat instead of fat meat; ⑥ Animal viscera, such as liver and kidney, are rich in fat-soluble vitamins, B vitamins/selenium/iron/zinc, etc. It is recommended to take it 2~3 times a month /25g.
(4) Less salt and less oil, controlling sugar and alcohol ① Cultivate light eating habits and eat less high-salt fried foods; Adults should not eat more than 6g of salt and 25-30g of edible oil every day. Control the intake of added sugar, and the daily intake should not exceed 50g, preferably below 25g; ② Drink more water, 7~8 cups a day (1500~ 1700ml), advocate plain water or tea, and don't drink or drink less sugary drinks; Children/teenagers/pregnant women/lactating mothers should not drink alcohol, while adults should not drink more than 25g,15g; For women. ③25g alcohol = 750ml= beer = 250ml=38 liquor = 75g= 38 liquor = 50g 15g alcohol = 450ml= beer = 150ml=38 liquor = 50g 38 liquor = 30g high-alcohol liquor.
(5) Cherish food, prepare meals as needed, advocate the system of separate meals, and do not waste.
① Choose fresh and hygienic food and suitable cooking methods; Food preparation should be separated from raw and cooked food, and cooked food should be thoroughly heated after secondary heating; ② Learn to read food labels and choose foods reasonably; Go home and eat more, enjoy food and family; Pay attention to allergic food and allergen information of food.
(6) Dynamic balance of diet to maintain a healthy weight.
(1) In principle, we should live within our means, encourage more exercise and eat more, do not advocate less exercise and eat less, and avoid skipping meals. Life lies in exercise, eating is for better exercise, and all life activities and functions are inseparable from eating; ② The daily intake of adults and light manual workers is 2250 kcal for men and 1.800 kcal for women, and it should be increased by 300 ~ 500 kcal for moderate and heavy manual workers; ③ It is suggested that the food should be varied and balanced, with three meals a day, regular and quantitative, and Chinese breakfast, without missing meals.