The nutrition that our human body needs is balanced, and adequate nutrition is beneficial to health. According to the investigation and verification of foreign institutions, paying attention to nutrition at ordinary times can reduce the incidence of cancer by 30 percentage points. However, in real life, people generally have misunderstandings about nutrition. Let's make a comprehensive analysis with me to see what nutrition misunderstandings there are.

Misunderstanding of diet

Myth 1: It is important to need more nutrition.

In terms of types, we need about 40 kinds of nutritious foods, most of which are different in quantity. Generally, for example, the intake of protein only needs about 80 grams a day to meet the needs of the human body. If you are a laborer and need more physical strength, then you may consume a lot. Many times we think that as long as the amount is large, the body can supplement more nutrition.

Of course not. For example, protein needs dozens of grams, which is an important part of our body. Our immunity needs the support of protein. Iron deficiency 15 mg will also form iron deficiency anemia, which will affect children's development.

Myth 2: The more nutrition, the better.

? Nutrition? Can't be short of, but by no means the more the better. Take protein as an example? Nutrition? The importance of moderation. If the protein intake of growing children is not enough, it will affect the normal development of height, weight and intelligence. So many people eat a little protein powder in addition to the food in protein.

In fact, the more protein the human body ingests, the better. Eating too much, the human body can't absorb it, and it is also a waste of resources, and the extra protein will be excreted by the body. You know, too much protein eliminates the need for kidney assistance in vitro, that is to say, eating more protein will increase the burden on the kidneys, and it will also lead to the loss of calcium in the body, which will lead to the risk of osteoporosis.

Myth 3: Food is good or bad.

We often hear the opinions of some experts, who divide food into good and bad. Some foods are called junk food, while others are called universal food. This is a very incorrect view.

In terms of nutrition, we divide food into five categories, the first category is cereals and potatoes, the second category is animal food, the third category is cereals and nuts, the fourth category is vegetables and fruits, and the fifth category is pure energy food. Each of them can provide the nutrition that our body needs.

Myth 4: The more expensive the food, the better.

Food is not as expensive as possible. Eggs provide more energy than abalone. The content of protein is similar, the content of fat and cholesterol is higher than that of abalone, the carbohydrate content of abalone is more than twice that of eggs, and the calcium, iron and selenium of abalone are much more than that of eggs, but the vitamins A, B 1 and B2 in eggs are more than those of abalone, and the content of nicotinic acid is similar, but there is no vitamin C.

According to statistics, there is not much difference in nutrients between eggs and abalone, but there are some differences in nutrients, but why is the price difference so big? It's not that the more expensive things are, the more nutritious they are. This misunderstanding must be clearly recognized.

Myth 5: Four-legged ones are not as good as those without legs.

There is a popular saying:? Four legs are not as good as two legs, two legs are not as good as one leg, and one leg is not as good as one without legs? . Four-legged refers to pigs, cows and sheep, and two-legged mainly refers to chickens and ducks. One-legged refers to fungus food such as mushrooms, and aquatic products such as fish without toes.

In fact, from the point of view of nutrition, four legs, two legs and no legs are all animal food. Protein content is relatively high, iron content is similar, pork fat content is relatively high, and it may not be very popular, but its vitamin B 1 content is higher than other foods. Although the fat and energy of mushrooms are much lower, their contents of protein, iron, selenium and vitamin A are less than those of other three foods.

Myth 6: Egg yolk cholesterol is high.

Many people are concerned about cholesterol. I found that many people around me don't eat egg yolk, thinking it will increase cholesterol. In fact, every organ in our body has cholesterol. The cholesterol in our body is 1000 mg, and the intake in vitro is 500 mg. An egg yolk contains only 50 mg of cholesterol. And animal viscera, such as the viscera in the braised pork (Beijing snack) we eat, has much higher cholesterol content than egg yolk. Many people often eat braised pork instead of egg yolk, and your cholesterol intake is more likely to exceed the standard.

What to eat to supplement nutrition?

What is the most nutritious for breakfast? Breakfast food should be varied and reasonably matched. The nutritional adequacy of breakfast can be evaluated according to the number of food types. If breakfast is included.

1, milk and dairy products

What is the most nutritious for breakfast? Dairy products are one of the sources of high-quality protein, and they are also rich in calcium. There is no calcium in the food you usually eat. Drinking milk at breakfast time is a good choice, such as a glass of milk, goat's milk, low-sugar yogurt and so on. The calcium content in milk is not only related to the development of bones, but also has the function of enhancing the sensitivity of nerves and muscles to stimuli, in other words, it has the function of stabilizing emotions.

2, animal food (meat, eggs)

What is the most nutritious for breakfast? Eat some lean animal meat in moderation, but you can keep energetic. Pork, beef, chicken and fish are all high-protein foods like eggs, milk and soybeans. Their high-quality protein contains a proper proportion of various amino acids, which can be almost completely absorbed and utilized after entering the human body.

Step 3: cereal

Can I choose porridge, steamed bread, radish cake, toast, oats and whole-shell potato chips? As a staple food, or choose five-shell roots of coarse grains, such as whole wheat bread, miscellaneous grains porridge and so on.

4. Vegetables and fruits

What is the most nutritious for breakfast? It is best to eat fruit in the morning, because fruit is a rich source of vitamins A and C, and contains vitamin B family, fiber and minerals, which can not only stimulate appetite, but also promote intestinal peristalsis and maintain acid-base balance in the body. Eating fruit can not only beautify the face, but also make us look radiant and beautiful in the morning.

What is the most nutritious for breakfast?

Reminder: if only three of the above four categories are included, the nutrition of breakfast is enough; If only two or less of them are included, the nutrition of breakfast will be insufficient.

The energy provided by breakfast should account for 25%~30% of the total energy of the whole day. Adult breakfast food, cereal 100g, you can choose steamed bread, tofu, cereal, bread, noodles, porridge and so on. Appropriate protein food such as meat, eggs, milk, bean products, etc. ; Vegetable100g, fruit100g. Individuals with different ages and different labor intensities need different amounts of energy and food, which should be adjusted according to specific conditions.

What is the most nutritious for breakfast? As long as breakfast contains three of the above four foods, your breakfast is nutritious and balanced, but it should be adjusted according to different ages and your own food intake, but it is best to include at least three.

If you want to have a healthy breakfast, you should avoid the following foods or choose a better cooking method. Let's have a look!

First, eat breakfast and choose less sweets.

Fruit bread, chocolate muffins, cinnamon rolls, croissants? Breakfast seems to be a good time for many people to eat sweets confidently, but do you know that eating too sweet snacks for breakfast is not healthy? Too much sugar in breakfast can easily make people feel hungry quickly. At the same time, it contains

Fat and a lot of sugar contained in butter, cream, etc. It is easy for people to consume too much energy inadvertently, which leads to obesity. So it's best not to choose too sweet food as the staple food for breakfast.

Second, eat eggs, not fried eggs.

Eggs are rich in protein, vitamins and minerals, which can be said to be a food with comprehensive and balanced nutrition. But many people like to make eggs into fried eggs when they have breakfast in the morning, but the fat ratio of breakfast is too high, which leads to unhealthy breakfast. Even if you eat an egg sandwich, you will add auxiliary seasonings such as mayonnaise. Therefore, if you want to eat eggs for breakfast, you'd better choose boiled eggs, which are healthier to eat.

Third, don't eat processed meat for breakfast.

Bacon, sausage, bacon? In continental breakfast, processed meat appears quite frequently. Although this breakfast looks stylish, from a health point of view, processed meat is not such a good choice. It is very important to get enough protein for breakfast, but processed meat contains more fat and salt than ordinary meat, which may increase the content of bad cholesterol and increase the risk of stroke. Therefore, even eating meat for breakfast is not recommended.

Fourth, drinking fruit juice is not as good as eating fruit.

Drinking a glass of juice for breakfast is also the choice of many people. Fruit juice is indeed a good source of vitamins, but even 100% pure natural squeezed fruit juice may have the risk of excessive sugar intake. Anyway, if you want to drink, you should drink at most one cup a day, and from a nutritional point of view, drinking a glass of juice may not be as good as eating a fruit directly. It's best to choose boiled water, tea, coffee or low-fat milk as a drink in the morning.

Verb (short for verb) others

In addition to the common breakfasts mentioned above, many people take yogurt as breakfast, but it should be noted that when purchasing yogurt, try to choose fermented milk and choose the one with lower sugar content. The lower the fat, the simpler and purer the better. Try to choose black rice or germ rice for rice and whole wheat for bread.

More and more people have realized that skipping breakfast is harmful to health. For many people, the importance of breakfast is self-evident, but we still know very little about how to eat breakfast and how not to eat it.

Conclusion: Our body should take in a certain amount of nutrition every day. Adequate and reasonable nutrition can make the body get the best state. If there is more or less, it will affect our health, so nutrition and health preservation is also very important knowledge. I hope that people who see the nutritional misunderstandings I introduced above can better face these misunderstandings, let themselves supplement nutrition scientifically and make their bodies healthier.