See for yourself.
/Article_Show.asp？ ArticleID=4653
First, the problem-the dietary structure of some residents is unscientific.
The research shows that the overweight rate of adults in China is 22.8%, the obesity rate is 7. 1%, and the estimated number is 200 million and 60 million respectively. The overweight rate and obesity rate of adults in big cities are as high as 30.0% and 12.3% respectively, and the obesity rate of children has reached 8. 1%. Compared with 1992 national nutrition survey data, the overweight rate of adults increased by 39%, and the obesity rate increased by 97%.
The prevalence of dyslipidemia is 18.6%, and the estimated number of patients is1600,000, which is similar to that of middle-aged and elderly people, with little difference between urban and rural areas. The prevalence rate of hypertension was 18.8%, and the prevalence rate in rural areas increased rapidly, and the gap between urban and rural areas was not obvious. The prevalence rate of diabetes is 2.6%, and it is estimated that there are more than 20 million patients, and nearly 20 million people have abnormal fasting blood sugar.
Iron deficiency is the main cause of anemia in China. The average prevalence rate of anemia is 15.2%, and the prevalence rate of infants under 2 years old is as high as 24.2%, that is, on average, 1 infant suffers from anemia. The vitamin A deficiency rate of children aged 3 ~ 12 in China is 9.3%. Vitamin A deficiency will lead to immune system damage, children's illness and increased child mortality 1/3. Dietary factors play a vital role in the formation of the above health problems.
At present, the main problem of Chinese residents' diet is that they can't grasp the structure and quantity of food intake scientifically and reasonably.
The main structural problems are as follows: First, the consumption of livestock meat and fat in urban residents is too high, and the consumption of cereal food is low. In 2002, the average daily consumption of fat per person increased from 65,438 37 grams in 0992 to 44 grams, and the energy supply ratio of fat reached 35%, exceeding the upper limit of 30% recommended by the World Health Organization. The energy supply ratio of cereals is only 47%, which is obviously lower than the reasonable range of 55% ~ 65%. Second, the intake of trace elements such as calcium, iron and vitamin A by urban and rural residents is generally insufficient. For example, the average daily intake of calcium per person is 39 1 mg, which is only 4 1% of the recommended intake. Third, the vegetable intake of urban residents has decreased significantly, and most residents still have not formed the habit of eating fruits regularly. The daily vegetable intake of urban residents decreased from 65438 0.992g to 365438 0.9g to 252g in 2002. In 2002, the daily fruit intake per capita was 45g, slightly higher than that of 1982, but still less than one or two per capita.
The main problem in the quantity of food intake is that the calories consumed greatly exceed the daily metabolism of the body, and the excess calories are converted into fat and stored by the body, so the number of overweight and obese people increases rapidly.
Second, the impact-leading to the increasing number of patients with chronic diseases in China year by year.
To keep healthy, a key factor that needs to be grasped is to balance intake and consumption. Strengthening physical exercise, increasing muscle activity and physical exertion are of course very important factors in health care, but it is impossible to stay healthy without a scientific diet. If you drink an extra can of Coke (335 ml), you will get about 144 kilocalories, which is equivalent to eating one or two more steamed buns, which can offset the calories consumed by a 40-minute walk. At present, the main factors affecting the health of Chinese residents are lack of exercise and excessive calorie intake. Only the issue of diet is discussed here.
A large number of scientific studies show that obesity is an important risk factor for chronic diseases such as hypertension, diabetes, coronary heart disease and hyperlipidemia. Eating too much high-calorie food is the basic factor of obesity. Therefore, excessive calorie intake is one of the direct causes of the above chronic diseases. The current medical technology can not completely cure these chronic diseases, so we can only control their risk factors as soon as possible and strive not to suffer from these diseases. Among the risk factors, controlling excessive calorie intake is an important aspect. Once suffering from these diseases, it is very important to control the progress of the disease and prevent disability. However, in order to control the progress of the disease, the role of medical technology and drugs alone is limited, so we must adjust our living habits and let medical measures play a better role. If diabetics don't control their diet, it is impossible to control their blood sugar level satisfactorily. If these diseases are not well controlled, the later complications and disabilities will seriously affect the quality of life.
In recent years, the dietary structure of China residents is changing in an unreasonable and unhealthy direction. If this change is not corrected and guided in time, it will have a very serious impact on the health status of Chinese residents. In addition, chronic diseases will also have a huge negative impact on the economic living standards of families and the economic development of the country. In the United States, the direct medical cost of diabetes in 1997 was $4 1 1 billion, and the indirect cost caused by disability and death was $54 billion. From 65438 to 0998, the direct expenditure on obesity and related problems was $99.2 billion.
Experts estimate that the annual treatment cost of diabetic patients in China is about 4000 yuan; According to the current chronic disease treatment cost and the average annual growth rate, by 20 10, the chronic disease treatment cost in China will reach 588 billion yuan. Such a huge cost burden will bring heavy pressure on macroeconomic development. Therefore, actions to prevent and control chronic diseases must start as soon as possible.
Third, the countermeasures-the "eight-character policy" of scientific diet
1. Adjustment: Adjust the diet order.
In recent years, China people's dietary consumption has quietly formed a routine, that is, eating fruit after meals. This is true for both banquet service procedures and most people's living habits. This habit is undoubtedly harmful to the health of China people. At present, one of the most important problems affecting people's health is excessive calorie intake. Eating fruit after a meal is often based on satiety or overeating, and then adding meals. As a result, almost all these calories are stored, which aggravates the problem of overweight and obesity.
From the analysis of the composition of fruit itself and the characteristics of human digestion and absorption, it is suggested that adults should eat fruit before each meal (except persimmon and other fruits that are not suitable for eating before meals). Eating fruit before meals has many advantages. First of all, many ingredients in fruits are water-soluble, such as vitamin C and soluble plant fiber-pectin, which can lower blood cholesterol levels. Its digestion and absorption do not need the mixing of complex digestive juices, and it can quickly enter the small intestine through the stomach for absorption. The absorption rate on an empty stomach is much higher than that after meals. Therefore, eating fruit before meals is beneficial to the absorption of essential nutrients. Secondly, eating fruit before meals is conducive to grasping the "eight-point fullness" of a healthy diet. Fruit is a low-calorie food, and its average calorie is only about 1/4 of the same weight of pasta and110 of the same weight of pork and other meat. It is easier to grasp the total intake by eating low-calorie food first. Third, many fruits themselves are prone to oxidation and corruption, such as apples and pears, which quickly change color after being cut, which is an obvious example. Eating fruit first can shorten its residence time in the stomach, reduce its oxidative corruption and reduce the possible adverse effects on the body.
Children are in a long physical period, and some women belong to the constitution of "spleen and stomach deficiency and cold" in traditional Chinese medicine. It is inappropriate or inappropriate to eat fruit before meals. This group of people can eat fruit once between meals instead of eating fruit immediately after meals.
2. Maintenance: keep high fiber intake and keep food diversified.
High fiber intake is an obvious feature of China's traditional diet. This is a very healthy lifestyle, which needs us to continue to adhere to. Cellulose comes from plants. It can't be digested or absorbed, so it contains no heat.
The analysis of the relationship between dietary nutrition and chronic diseases and their risk factors shows that the higher the proportion of carbohydrate energy supply, the lower the risk of overweight, obesity, diabetes and high cholesterol. However, in recent 10 years, the consumption of vegetables in the diet of urban residents in China has been declining, and the energy supply ratio of cereals is obviously lower than the reasonable level. This unhealthy trend needs to be intervened and blocked as soon as possible. At present, the carbohydrate energy supply ratio of rural residents is 6 1%, which is still within a reasonable range, but it needs to be publicized, educated and reminded as soon as possible to avoid repeating the mistakes of urban residents.
Diversification of food is another remarkable feature of China's traditional diet, which meets the requirements of keeping healthy. The first factor to maintain a healthy diet put forward by the World Health Organization and FAO is food diversification. A person with normal absorption and digestion function absolutely does not need dietary supplements or health products as long as his food is diversified. Food is the best supplement of essential nutrients for human body. Compared with artificial or synthetic health care products, natural food absorbs nutrients far better than the former, so the experience of China people is summarized as "food tonic is not as good as medicine tonic". World Health Organization and FAO
It also recommended the intake of plant food and put forward the slogan of "five kinds of fruits and vegetables every day", that is, try to eat five kinds of fruits and vegetables every day. This is also one of the important measures to promote food diversification and maintain health. For people who cannot achieve food diversification due to objective conditions, nutritional supplements for special people or food fortification methods can be adopted according to local characteristics to solve the problem of nutritional deficiency.
Therefore, in order to resist the invasion of chronic diseases, we must try our best to maintain the good habit of high carbohydrate ratio and food diversification in China's traditional diet structure.
3. Control: Control the intake of meat, oil and salt.
With the development of economy and the improvement of people's living standards, the quantity and proportion of meat and oil in the diet of Chinese residents have increased significantly. The proportion of calories provided by this kind of food has greatly exceeded the reasonable structure, and there is too much salt for traditional drinking and eating in China. China has a saying that "a good cook has a handful of salt", which is an obvious example. Meat is a high-calorie food, which many people already know, but the calories per unit weight of oil are higher, which most people do not know. Every100g of pork provides 395 kilocalories, while100g of oil provides 899 kilocalories, which is more than double. The daily intake of fat recommended by China Nutrition Society is 25g, while the national average intake is 44g and that of Beijing residents is 83g, far exceeding the reasonable intake.
Many scientific studies clearly show that excessive salt intake leads to water and sodium retention in the body, which is one of the most important risk factors for hypertension. The average daily salt intake recommended by the Nutrition Society of China is 6 grams per person (equivalent to a flat spoon about the size of an adult's thumb), while the average daily salt intake of Chinese residents is 12 grams, which is more than double the difference.
4. Increase: increase fruits, milk, grains and potatoes.
A large number of scientific studies show that eating fruit regularly can significantly reduce the risk of chronic diseases such as tumors; Fruit contains many antioxidant components, which can delay the aging process of cells; A large number of vitamins can maintain the normal differentiation of cells. There is an American proverb, "An apple a day keeps the doctor away." People in China, especially male compatriots, generally believe that fruits are snacks and are rarely eaten. To scientifically adjust the dietary composition, we must first increase the consumption of fruits and make fruits an essential ingredient in every meal.
Milk contains a lot of essential nutrients and is easily absorbed by the human body. This can be proved by the fact that infants within four months use milk as the only food or complementary food. Milk not only contains high-quality protein, fat and carbohydrate, but also contains 104 mg of calcium, 24 micrograms of vitamin A and other essential trace elements per gram of milk. Residents in developed countries drink milk every day from birth to old age, while in China, only children and the elderly drink milk, and most adults never drink milk. The survey shows that although the per capita daily intake of milk and its products has increased, it is still 26.3 grams, which is at a very low level. At present, the calcium intake of Chinese residents is insufficient. If we supplement 300 ml of milk every day, it will just make up the calcium demand for one day. Many people eat calcium tablets just to supplement calcium, but they don't know that milk is a natural and easily absorbed calcium source. Therefore, China people should supplement 300 ml of milk every day, which should be an important part of the diet revolution. The content of plant protein, B vitamins, unsaturated fatty acids and cellulose in cereals is high. Potatoes are low in fat, high in fiber and rich in minerals. These components are indispensable substances for human muscle and nerve activities. At the same time, the intake of a variety of cereals and potatoes can also make the nutritional components complementary and better meet the needs of the body. In recent years, the amount of other cereals and potatoes except rice and wheat in the diet of China residents has obviously decreased, from1982g per person per day to103.5g in 2002; Potatoes dropped from 179.9 g to 49.5 g. This changing trend is very unfavorable for maintaining health and should be reversed as soon as possible. The daily diet should not only include rice noodles, but also eat as many other grains and potatoes as possible.
In short, China people's current eating habits must be completely changed as soon as possible, so as to restore the original healthy eating structure, increase the types of food necessary for the body, and grasp the balance between daily intake and consumption. Only in this way can we eliminate the basis of chronic diseases such as diabetes, hypertension and coronary heart disease, greatly reduce their incidence and improve the health level of the whole nation.
Nutrients are necessary for human survival, and the nutritional status directly affects people's growth and development, intelligence level and ability to study and work. In the past, people did not fully understand the relationship between nutrition and intelligence. Now, countless medical nutrition studies have confirmed that malnutrition will cause people's low level of intellectual development, low ability to study and work, and it will do great harm to people's lives. For example, malnutrition in a person's childhood may lead to lower IQ, lower learning ability, lower labor productivity and lower income level in adulthood.
Nutrition is the cornerstone of intellectual development. Nutrition is the central nervous system and the material basis to maintain its function. Nutrition is the material basis for forming the central nervous system and maintaining the physiological function of the brain. The growth, development and nutritional status of the central nervous system directly affect the physiological function of the brain, which is closely related to the intelligence level and learning ability. The intelligence level is related to the changes of neurotransmitters (chemicals) or neurobioelectricity.
These nutrients include protein, glutamic acid, aminobutyric acid, tyrosine, linolenic acid, linoleic acid, phospholipids, glucose, thiamine, riboflavin, nicotinic acid, folic acid, iron, iodine, zinc and selenium. Specifically, protein is an important substance that constitutes brain tissue, accounting for about one-third of the weight of the brain, and it is also the main substance that constitutes long-term memory molecules; Glutamate is a neurotransmitter that excites nerve conduction; Aminobutyric acid is also a neurotransmitter, which can inhibit nerve conduction; Choline, tyrosine and tryptophan are all neurotransmitter precursors; Linoleic acid can form nerve myelin sheath; Phospholipid is an important substance that constitutes the cell membrane of neurons; VB 1, B2, B6 and nicotinic acid participate in energy metabolism; Folic acid can ensure the normal development of neural tube; Glucose is the energy supply guarantee of nerve activity, and the central nervous system constantly obtains oxygen and glucose supply from blood. If the supply is interrupted for three or four minutes, it will lead to irreversible brain damage.
The nervous system receives stimuli or signals from inside and outside the body, and then transmits the signals to internal organs. Signals transmitted along nerve fibers involve potential changes caused by reactions between electrolytes. The signal transmission between nerve cells, or the information transmission between nerve cells and the cells of the commanded organ, is through chemical nerve transmission media, one of which is acetylcholine, which comes from choline, methionine and serine; The other five known transfer media are all transformed from amino acids. For example, 5- hydroxytryptamine is composed of tryptophan, tryptophan, tryptophan, tryptophan, tryptophan, tryptophan, tryptophan, serotonin, tryptophan, tryptophan. -Aminobutyric acid is converted from glutamic acid, and catecholamine and dopamine are converted from tyrosine. Therefore, nutrients are the material basis for ensuring brain function.
Lack of nutrition discounts IQ. Lack of certain nutrients can lead to nervous system defects and mental decline. Malnutrition of pregnant women and infants will lead to the decline of brain development and learning ability of infants. Lack of iodine, iron, zinc, vitamins and essential fatty acids is harmful to brain development; Iron deficiency in children will weaken children's hearing and vision, lead to inattention in class and low scores in cognitive tests. Adult makes women's work accuracy and efficiency decline. Nutritional epidemiological studies have confirmed that severe iodine deficiency (intake less than 20 μ g/day) can cause endemic cretinism, and patients are backward in growth and development and mentally retarded. Iodine deficiency will reduce children's IQ and work ability in adulthood. After 4 weeks of pyridoxal deficiency, GABA in the brain decreased, which impaired its function of inhibiting nervous system overexcitation.
A study in Barbados, Latin America (1996) found that the IQ of children with moderate and severe malnutrition in infancy was significantly lower than that of the control group; Malnourished infants have more serious behavior problems after school age, mainly manifested as inattention, hyperactivity and poor memory; Infantile malnutrition, childhood academic performance is significantly lower than normal children.
Nutritional intervention can make children smarter, and reasonable nutrition can improve their intelligence and learning ability. A large number of experiments have confirmed that nutritional intervention can improve their intelligence and learning ability. When the plasma folic acid level of pregnant women is low, the plasma folic acid level of placenta and fetus is also low; If pregnant women take folic acid orally, it can improve the plasma level of placenta and fetus. Many experiments have found that folic acid nutritional supplements can effectively reduce the incidence of neural tube defects before pregnancy.
Scientific supplementation of micronutrients can also improve children's neurobehavior and development. 1998 After 740 children were supplemented with zinc and micronutrients 10, it was found that children's neurobehavior and development improved. In 200 1 year, Black et al. in India targeted 439 low-income families, and supplemented iron, calcium, folic acid, phosphorus and riboflavin to infants (full-term infants) whose weight/month age was lower than the normal value of 10 percentage point from 15 days until 9 months. The results showed that their psychomotor development index (PDI) increased significantly. VB6 can improve the synthesis efficiency of 5- hydroxytryptamine (5-HT) by increasing the enzyme activity. The results of multivitamins supplementation for junior middle school students in Russia show that students' psychological ability (including attention, accuracy and academic performance) has been improved, and mental fatigue at the end of the school year has been reduced. All the above experiments show that nutrition intervention is effective. The influence of mysterious things in essential fatty acid intelligence on intelligence and learning ability is still under study. In addition to obtaining fatty acids from food, the human body can also synthesize various fatty acids by itself, but some fatty acids cannot be synthesized by themselves and must be supplied to the human body through food, so they are called "essential fatty acids". There is evidence that N-3 essential fatty acids have special effects on brain function. The contents of arachidonic acid (AA) and DHA(22 C 6 enoic acid) in human milk are also very high, because they exist in human central nervous system and are likely to play a role in the development of human brain. Free arachidonic acid (AA) can be converted into prostaglandin PGG2 by cyclooxygenase, and can be further converted into prostaglandin derivatives, such as prostaglandin PGD2 (existing in the brain). Generally speaking, the content of arachidonic acid (AA) in breast milk is 0.5% ~ 0.7%, and DHA (N-3 of 22-C6-enoic acid) is 0.3%. DHA is the most abundant fatty acid in the brain, accounting for 1/4 ~ 1/3 of the total fatty acids. Some experiments show that the psychological process and learning behavior of animals are closely related to this fatty acid to some extent, at least they need the help of this fatty acid. DHA in cerebral cortex is mainly concentrated in synaptic cells. If DHA is lacking, the memory judgment energy will be reduced. DHA and arachidonic acid (AA) are the two most abundant long-chain polyunsaturated fatty acids in the brain, and they are increasing in the forebrain of infants from before birth to two years after birth. DHA plays an important role in the normal development of fetal brain, the development of infant's cognitive ability and the maintenance of normal intellectual activities.
Essential fatty acids: The baby's "essential fatty acids" that must come from food are substances that the human body cannot synthesize by itself, and must be supplied to the human body through food, which has a great impact on human health. For example, linolenic acid (n-3) is an essential fatty acid which can be derived into eicosapentaenoic acid (EPA, C20: 5, n-3) and docosahexaenoic acid (DHA, C22: 6, n-3). α -linolenic acid (n-3) can be derived into DHA, which is the most abundant polyunsaturated fatty acid in retinal photoreceptors and is necessary to maintain the normal function of rhodopsin, so α -linolenic acid has a good effect on improving vision. Long-term lack of α -linolenic acid will also adversely affect the regulation of attention and cognitive process, which may be related to the changes of dopaminergic and 5- hydroxytryptamine in frontal lobe of cerebral cortex. Essential fatty acids not only affect cell membrane function, gene expression, prevention and treatment of cardiovascular diseases, but also play an important role in growth and development. N-6 essential fatty acids can promote growth and development, while N-3 essential fatty acids have a very weak role in promoting growth, but they are very important for improving the functions of brain, retina, skin and kidney. Animal studies have confirmed that restricting the intake of N-3 essential fatty acids during pregnancy will affect the vision of their offspring, damage their learning ability and cause abnormal electroretinogram.
On the Influence of Rational Nutrition on Human Health
From the relationship between food nutrition types and human health, and the great significance of balanced diet and reasonable nutrition model to human health, this paper expounds the truth that human beings must attach importance to diet nutrition in order to maintain their own health.
Keywords: diet, health, rational nutrition, diet, food nutrition
Human life must be maintained by diet. People's quality of life and mental psychology are closely related to diet and nutrition. People's intelligence, physical strength, learning ability, sports ability, disease prevention ability, rehabilitation ability, reproductive ability, life expectancy, height and weight are also inextricably linked with nutritious diet. Unbalanced nutrient intake can cause many diseases. Therefore, reasonable nutrition and balanced diet are important measures to prevent diseases.
First, what is reasonable nutrition
Reasonable nutrition refers to the food suitable for various situations (age, sex, physiological status, labor load, health status, etc.), the recommended dietary supply and proportion. Reasonable nutrition can maintain the normal physiological function of human body, promote health and growth, improve the body's labor ability, resistance and immunity, and is conducive to the prevention and treatment of certain diseases. Lack of reasonable nutrition will cause obstacles and even malnutrition or overnutrition diseases (obesity and atherosclerosis, etc.). According to the research of modern nutrition, various nutrients needed by human body are divided into six categories, namely protein, fat, carbohydrates (carbohydrates), inorganic salts (including trace elements), vitamins and dietary fiber. These nutrients not only have a quantitative demand, but also have an appropriate proportion.
Second, the relationship between reasonable nutrition and human health
Nutrition is a process in which organisms constantly absorb necessary substances from the outside to maintain their life activities. For people, nutrition is the whole process of taking food from the outside, digesting and utilizing the substances needed by the body in food to maintain life activities. These substances needed to maintain the normal growth, development and metabolism of the body are called "nutrients".
The basic unit that constitutes the human body is the cell, which constitutes the tissue, the tissue constitutes the organ, and the organ constitutes the human body system. The substances that make up cells come from the nutrients in the food we eat, which are used by the body to nourish the cells in our body. Cell health undoubtedly determines people's health. At present, there are more than forty kinds of nutrients needed by human body, which can be subdivided into seven categories: first, carbohydrates, whose function is to maintain the activity of body cells, mainly come from grains; Second, lipids, whose function is to maintain cell structure and function, mainly come from oils (edible oil, fat, nuts); Third, protein, whose function is to maintain the activity of body cells, mainly comes from fish, meat, beans, eggs, milk and so on; Fourth, vitamins, whose function is to regulate physiological functions, mainly come from vegetables and fruits; Fifth, minerals, whose function is to establish and repair body tissues and regulate physiological functions, mainly come from vegetables and fruits; Sixth, water, whose function is to regulate physiological functions, mainly comes from drinks and soup; Seventh, dietary fiber, whose function is to prevent gastrointestinal diseases and maintain gastrointestinal health, comes from various plant foods.
Reasonable nutrition requires that the percentage of three nutrients in total heat energy is protein 10%~ 15%, fat 20%~30%, and carbohydrate 60%~70%. Protein is an indispensable substance in human tissues, and it is also the main component of various enzymes, antibodies and some hormones. Protein can promote growth and development, maintain the normal permeability of capillaries and supply heat energy. Lack can cause growth retardation, weight loss, fatigue, decreased circulating blood volume, anemia, decreased resistance to infectious diseases, difficult healing of wounds and fractures, and slow recovery after illness. When it is seriously deficient, it can cause malnutrition edema. Fat can supply heat energy, form tissue fat and store fat, supply essential fatty acid (linoleic acid), and fat can also promote the absorption of fat-soluble vitamins. But excessive fat intake can lead to obesity and atherosclerosis. Animal fat contains more saturated fatty acids (except fish), and vegetable oil contains more polyunsaturated fatty acids (except palm oil and coconut oil). Saturated fatty acids can increase serum cholesterol, while polyunsaturated fatty acids can reduce blood cholesterol and triglycerides and reduce platelet adhesion. Therefore, the ratio of saturated fatty acids to polyunsaturated fatty acids (S/P) in the diet is 1∶ 1, which not only takes care of the supply of essential fatty acids, but also prevents some diseases related to fat nutrition (such as coronary heart disease and obesity). Carbohydrate is the food source of heat energy, which can save protein and ensure normal blood sugar, liver glycogen and muscle glycogen to maintain brain activity, liver detoxification and muscle activity. Insufficient carbohydrate intake will lead to insufficient heat energy, slow growth and fatigue, and excessive intake will lead to obesity. Dietary fiber is necessary for human health and substance metabolism. The human body cannot be synthesized, and it can only be supplied by food. Inorganic salts such as calcium, phosphorus, magnesium, potassium and sodium are essential components of the body and have important physiological functions. Iron, iodine, copper, zinc, manganese, titanium, molybdenum, selenium, chromium, fluorine and nickel, which account for less than 0.0 1% of the body weight, are essential trace elements in human body and are closely related to enzymes, vitamins, hormones and nucleic acids.
It is reported that overnutrition and lifestyle diseases have become the number one killers threatening human health. Obesity, hypertension, coronary heart disease and other fatal chronic diseases are eaten by people themselves. The unreasonable diet structure and the invasion of foreign junk food are the biggest reasons for the occurrence of civilized diseases. Nutrition science tells us: "No food can provide all the nutrients our body needs"; There is no bad food, only bad food. Any kind of food can provide some nutrition, and the key is to mix a variety of foods with different characteristics to form a reasonable diet.
All kinds of foods have different nutritional characteristics, and they must be reasonably matched to obtain comprehensive nutrition. China's traditional eating habits are reasonable and have great advantages. Mainly cereals, supplemented by vegetables, low in sugar and high in fiber. However, with the development of economy and the improvement of living conditions, many people tend to eat more animal food. At present, the high incidence of cardiovascular diseases, hyperlipidemia, diabetes and obesity is closely related to this dietary structure.
Third, how to achieve reasonable nutrition?
According to the characteristics of China residents' dietary structure, the Balanced Dietary Pagoda of China residents designed by China Nutrition Society vividly points out the reasonable dietary structure of human beings: the bottom layer is plant food, including bread, cereal, rice and noodles, and each person should eat 300-500 grams per day; The second layer is vegetables and fruits, which should be eaten 400-500 grams each day; The penultimate layer is fish, meat, poultry and eggs, which should be eaten125-200g every day (50g of fish and shrimp, 50-100g of livestock and poultry meat and 25-50g of eggs); Milk and beans occupy the fourth floor together, and milk and dairy products 100g are eaten every day. The top layer of 50g of beans and bean products is oil, not exceeding 25g every day. Nutritionists believe that a normal adult should consume 20%-25% of the total calories in terms of calories. For example, a person weighing 60 kilograms should consume 50-90 grams of fat every day.
Reasonable nutrition is the cornerstone of health, and unreasonable nutrition is the hotbed of disease. Although some diseases are caused by lifestyle and other factors, unreasonable dietary structure, obesity and unbalanced nutrition are particularly important factors. We must change the old traditional ideas, establish a scientific concept of nutrition and health, and truly achieve reasonable nutrition and balanced diet.
References:
1. healthy eating Go Go Go, Hao Longbin, tianxia publishing house.
2. Nutrition, Chan Sarah, Huaxiangyuan Publishing House.
3. Common Sense of Correct Diet and Nutrition, Gu Jing, Shimao Publishing House.
4. Compilation of dietary guidelines for China residents [M]. China Inspection Press.
5. Food nutrition Wang Guangci. China Agricultural Publishing House.