Because, if people want to get comprehensive nutrition, they must eat the staple food composed of five grains. Traditional Chinese medicine believes that "five grains are the supplement, five fruits are the help, five animals are the benefit, and five dishes are the supplement". In other words, staple foods such as wheat, rice, beans and miscellaneous grains can nourish the qi of the five internal organs and are the best supplements for the human body, while fruits, vegetables and meat are effective supplements for staple foods. From planting to harvesting, roots absorb nutrients from the earth, leaves carry out photosynthesis and absorb the essence of heaven and earth. All life activities are to raise these seeds, and all nutrition is finally concentrated on the seeds. So the grain is the most nutritious, and the nutrition of the grain is also the most comprehensive. Protein and fat alone are not enough to sustain human life. In terms of material structure, the human body and its organs are 99% composed of water, and carbohydrates are the main basic raw materials needed by our body. In addition, the human body's heat comes from food, and there are three kinds of nutrients in food that can produce heat-protein, fat and carbohydrate. Protein, fat and carbohydrate account for 65,438+00%-65,438+05%, 20%-25% and 60%-70% of the total calories, respectively. It can be seen that carbohydrates are the most economical and main energy source for human body. Without enough energy, protein's repair function, the function of fat regulating body temperature, and the function of minerals and vitamins improving immunity are also out of the question. Nutritionists believe that from the point of view of digestion, the main components of rice and pasta are carbohydrates, followed by protein, a plant with low fat content. They are economical and directly convertible in calorie nutrition. Compared with big fish and big meat, rice is much easier to digest and has the irreplaceable necessity of other nutrients. The light staple food is the healthiest. How to eat the most healthy staple food? Professor Hong Zhaoguang's suggestion is that the staple food should be light. He thinks that rice and steamed bread, which were once essential for every meal in China, are actually a very good way to eat. Unfortunately, many people have given up this way of eating now. The Dietary Guidelines for China Residents formulated by the Nutrition Society of China suggested that each person should consume 250-400g of cereals (including potatoes and miscellaneous beans) every day. You can choose the right amount of coarse grains to adjust your nutrition in addition to the daily rice flour. Eat 300-500 grams of vegetables (preferably half of them are dark vegetables) and 200-400 grams or more of fruits every day. Eat a staple food before having a big meal and a drink. Before eating a big meal, eat a staple food of miscellaneous grains, such as a small bowl of porridge noodles, one or two pieces of corn, yam, taro, and even a few cold dishes containing carbohydrates such as chopsticks, shredded potatoes or rice cakes to avoid the problem of alcohol and greasy food hurting the stomach and protect your health. And it can make you feel full early, effectively reduce your food intake and control your weight. Coarse grains replace delicate snacks. At present, the staple food at the banquet is mostly exquisite crispy snacks, cakes, fried rice and even fried food. They are often too high in oil and low in fiber, which can't balance nutrition and protect health. If you can use ordinary rice porridge, sweet potato porridge and miscellaneous grains steamed bread instead, it is a good choice. The principle of staple food selection provided by nutrition experts is that coarse grains are better than flour and rice, and beans and potatoes are better than ordinary coarse grains. The nutritional value of coarse grains or beans and potatoes is much higher than that of polished rice and white flour: compared with ordinary wheat flour, whole wheat flour is three times higher in B vitamins. From the perspective of protein, the protein content of beans such as red beans and mung beans is three times that of rice. However, there are more than 40 kinds of essential nutrients for human body, and everyone's demand for various nutrients is different. More practically, everyone's tastes are different, and cooks can try to balance their meals while asking their families to adjust the tastes of flour and rice and main and non-staple foods. "Eating only vegetables and not eating" can easily lead to many diseases. According to the statistics of the National Bureau of Statistics, in 1995, the annual per capita consumption of grain by urban residents in China was 97 kg, 33 kg less than that in 1990. From 199 1 to 1996, meat increased from 27. 1 kg to 49.5 kg, eggs from 8 kg to 16 kg, and aquatic products from 1 1.7. It is not difficult to find that people's intake of staple food has decreased, but the incidence of some chronic diseases is increasing. The top two causes of death of Shanghai residents have changed from measles and tuberculosis in the 1950s to malignant tumors and cardiovascular and cerebrovascular diseases, and the death rate of heart disease has surpassed that of Japan. Therefore, at our table, staple food should play the leading role. Without the leading role, trouble comes. Cardiovascular disease Because many vegetables are fried with too much cooking oil, some vegetables are like soaking in oil, which is easy to increase the intake of oil. At the same time, increasing the intake of protein and fat-rich livestock and fish will also lead to excessive fat accumulation in the body, which will not only cause obesity, but also lead to hyperlipidemia, hypertension and coronary heart disease. Diabetes Some diabetics or people who are worried about their diabetes will deliberately eat less rice and flour, thinking that they will consume less sugar. Clinical experiments have proved that if patients eat too little staple food and are in a state of semi-starvation, they are prone to reactive hyperglycemia, which leads to hypoglycemia and decreased disease resistance. In this way, patients will have complications such as weight loss, lipodystrophy and hyperlipidemia, which will bring difficulties to treatment. Fatty liver is particularly prone to liver injury and gallbladder injury when drinking and eating vegetables but not eating. Even if you eat as little or no animal fat containing saturated fatty acids as possible and eat vegetable oil containing unsaturated fatty acids, it is naturally beneficial in anti-atherosclerosis, but you can't control the intake of oil and vegetables at the banquet. Over time, it will aggravate lipid peroxidation, damage liver cells, and may also induce gallstones; Drinking alcohol will aggravate this damage and cause or aggravate fatty liver. Colorectal cancer and colon cancer do not eat rice, but eat a lot of protein food such as fish and meat on an empty stomach, which not only wastes protein, but also increases the production of waste in the body. Because the decomposition of protein will produce a large amount of nitrogen-containing waste, which will not only increase the burden on the liver and kidney, but also promote the reproduction of spoilage bacteria in the large intestine, affect the microecological balance of the intestine, and increase the risk of colorectal cancer. Excessive fat intake is also prone to high incidence of colon cancer. Eat less staple foods that affect brain thinking, and the intake of carbohydrates is far from enough to meet human needs, which will lead to the lack of important substances in the body. For example, the decrease of glucose will affect the brain thinking activity.