Diet, nutrition and health
The ancestors once preached: "Five grains are nourishing, five fruits are helpful, five livestock are beneficial, five vegetables are filling, and the smell is combined into essence." Scientifically, it is called protein's "supplementary function", which means that in order to obtain all kinds of nutrients necessary for human body, we must pay attention to the reasonable collocation of food and avoid eating meat without vegetarianism or vegetarianism. At the same time, reasonable collocation can also improve the physiological value of protein, because all kinds of protein are composed of various amino acids. An amino acid missing from protein A is contained in protein B, and what is missing from protein B is contained in protein A.. For example, when wheat, millet, soybean and beef are eaten separately, their physiological values are 67, 57, 64 and 76 respectively, while when they are eaten together, their physiological values can reach 89, which greatly improves the utilization rate of food protein. On the contrary, protein, the unused person, was excreted in vain, which is quite similar to the text "A Douban Travel" I read when I was a child. In fact, the staple food in the north of China is mainly miscellaneous grains (mainly rice in the south). Excluding climate, soil and water, the intake of protein has approached or reached the physiological value of protein. Therefore, northerners are generally strong and burly with rosy faces. Recently, with the prosperity of life, a considerable number of children in cities have become obese. The crux lies in their extraordinary appetite for certain foods. Because of its extraordinary absorption and utilization ability of certain nutrients, it is essentially different from excessive heat energy and obesity caused by fat deposition in adults, so its dietary structure should be adjusted and controlled in time.
When I was young, I knew that a person had quirks. He often swallows some wall soil, which is puzzling. In fact, from the perspective of diet and nutrition, it is precisely because of his hyperacidity that he accidentally found that the wall soil mixed with lime made the human body feel comfortable after swallowing, thus achieving the purpose of acid-base neutralization. Now, just a few soda tablets can solve the problem. At that time, under the condition of lack of medical care and medicine, the human body's ability to repair itself and adapt to the environment was amazing. Nowadays, the better the environmental conditions are, the consciousness of human self-adaptation and self-improvement gradually fades, but it has not disappeared. For example, a person who can't eat Chili peppers has lived in Sichuan for a long time and often eats a little spicy. He may like to eat Chili peppers. A person who eats more meat for a long time will increase the activity of enzymes that digest protein and fat in the body. A long-term vegetarian, its digestive juice amylase activity will increase, its protease and lipase activity will decrease. Therefore, the central nervous system plays an important role in the process of nutrient intake, digestion, absorption and utilization. You should avoid feeling depressed when eating, reading books and newspapers or considering other issues. If possible, you can listen to a relaxing piece of music before eating, and enjoy eating in a restaurant with sufficient light, good air circulation, moderate temperature and elegant layout.
On the Influence of Rational Nutrition on Human Health
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.
Nutrition and health paper (I think this is good, but it's a bit long)
Health and longevity is the eternal theme of mankind. When we ask what health is for thousands of years, most people will not hesitate to say, "health means no disease." However, the definition of "health" given by the World Health Organization (WHO) is that "health means that a person is in a perfect state in physiology, Melissa Zhou nutrition test, psychology and social adaptation, not just that he is not sick or weak". Just two sentences show us a brand-new concept of health. When we understand the new concept of health, we should also know the relationship between our life span and diseases.
According to the definition of the World Health Organization, people are middle-aged before the age of 65, sour youths at the age of 65-74, regular teachers at the age of 75-90, and elderly people at the age of 90- 120. So how old should a person's physiological life span be? Melissa Zhou's theory should not be copied. According to biological principles, the life span of mammals is 5-6 times that of their growing period. The growth period of a person is calculated by the time when the last tooth comes out (20-25 years old), so the shortest life span of a person is 100 years old and the longest is 150 years old. It is recognized that the normal life span of a person is 120 years old. Then why don't most people live to be 120 years old? This is determined by the fact that one cannot control the speed of the aging process and that one can control the speed of the aging process through self-discipline, health preservation and health care. Don't copy the paper of the Melissa Zhou examiner of the World Health Organization: everyone's life span largely depends on how you control it. The genetic factor is only 15%, and the social factor is only 10%. Therefore, if people know how to cherish and maintain themselves, they can live a long and healthy life.
What does nutritious snow mean to me as a nutritionist? "Camp" means seeking, "raising" means keeping in good health, and together they mean seeking in good health. Specifically, nutrition is the process in which living beings continuously ingest necessary substances from the outside to maintain their life activities. For people, nutrition is to ingest food from the outside and digest and absorb the substances needed by the body to maintain snow. Don't copy the whole process of life activities. These substances needed to maintain the normal growth, development and metabolism of the body are called "nutrients". Melissa Zhou: Don't copy what we know at present. There are 42 kinds of nutrients needed by human body, which can be divided into 6 categories, namely protein, fat, carbohydrate, minerals, vitamins and water. In recent years, some scholars believe that dietary fiber is also a nutrient.
Nutrients have different functions in the human body. It can be roughly divided into three aspects.
1. Provide energy for life activities and maintain body temperature.
2. Form and repair the theory that we don't want body tissues.
3. As a regulating substance, just like the lubricating oil in the machine, it maintains various normal life activities of the body.
In today's Melissa Zhou, I don't want to copy nutritionists' papers. The human body's nutrition-related diseases are concentrated in two aspects. One is the lack of nutrition caused by insufficient intake or poor utilization of nutrients, mainly the lack of micronutrients (including trace mineral elements and vitamins). At present, about 2 billion people in the world are in a state of micronutrient deficiency, accounting for about 1/3 of the world population. Don't copy our teacher Melissa Zhou's paper. Followed by various chronic non-communicable diseases related to excessive and/or unbalanced nutrient intake. International authoritative experts believe that about 1/3 of cancers are related to diet. Chronic diseases such as cardiovascular and cerebrovascular diseases and diabetes are closely related to dietary nutrition. Don't copy Melissa Zhou's nutritionist's paper, if you want to have a healthy body, you can't ignore your own maintenance. Let's look at the effects of protein, vitamins and minerals on human health.
1, protein
Protein is the basic component of all living cells and consists of 20 basic amino acids, 9 of which cannot be synthesized in human body and must be obtained from food. They are the basic Melissa Zhou of protein. The human body is composed of countless cells, of which protein is the main part. It is not only the main component of the human body, but also the substance that constitutes various important life activities in the human body, and should not be copied in the papers of nutritionists in Melissa Zhou. Therefore, there are thousands of protein in the human body, including countless enzymes that human beings depend on for survival, hormones that act on human metabolic activities, immune substances that resist diseases, carriers of various micronutrients, and components that constitute human nerve transmission media, which regulate normal osmotic pressure and various body fluids in Melissa Zhou nutritionists' papers. So I don't want to copy nutritionists' papers on protein and Melissa Zhou, and protein is at the center of various nutrients.
Lack of protein can be fatal. The human body, such as Melissa Zhou, should not copy the papers of nutritionists. If the loss of protein in the body exceeds 20%, life activities will be forced to stop. This situation is seen in patients with cachexia who have been ill for a long time. The common symptom of protein deficiency is the decrease of metabolic rate. Don't copy the papers of nutritionists in Melissa Zhou, the long-term impact on organ damage is certain. The lack of protein is often accompanied by the lack of energy, such as growth retardation, weight loss, apathy, irritability, anemia, emaciation or edema, susceptibility to infection and secondary diseases.
2, vitamins
Vitamin is an organic chemical substance, which is necessary to maintain human life. They naturally exist in food and can hardly be synthesized by human body. They need very little, and each has its own special physiological function. They neither participate in the composition of the body nor provide energy. When people lack certain vitamins, their metabolism will not develop normally, and even diseases will occur. There are many kinds of vitamins with different chemical structures and physiological and biochemical functions. But all those who mention vitamin training have one thing in common: vitamins are not raw materials for tissues and cells, nor are they energy substances for human bodies. Most of them are various coenzyme auxiliary groups of human body, which regulate the material metabolism and energy metabolism of human body through the action of enzymes.
3. Minerals
Melissa Zhou has been found in human body. Don't copy more than 20 kinds of essential minerals, accounting for 4%-5% of human body weight. Mineral elements needed by human body are mainly divided into macro elements and trace elements.
Macroelements include calcium, phosphorus, magnesium, sodium, potassium, chlorine and sulfur, accounting for about 60%-80% of the total ash of human body. These macro elements often appear in pairs, which play an extremely important physiological function for the body, such as the formation of bone tissue. Don't copy the nutritionist's papers on impulse conduction, muscle contraction regulation, enzyme activation, body fluid balance and osmotic pressure maintenance. Trace elements include iron, iodine and copper.
Meng, zinc, diamond, I don't want to copy 14 kinds of chromium, selenium, salt, fluorine, silicon, tin, vanadium and so on. They play a specific activation center role in enzyme system, play a physiological role in hormones and vitamins, transport elements, affect nucleic acid metabolism and even play an anti-cancer role.
With the improvement of people's living standards, the consideration of diet has shifted from "full" to "eat well". The core of nutrition is "rationality", and the theories that teachers don't follow are "what to eat" and "how to eat". Reasonable nutrition is a comprehensive concept, which requires not only providing energy and various nutrients to meet human physiological needs through dietary allocation, but also changing teachers' texts that do not follow the reasonable dietary system and nutrition. In addition, we should also avoid the imbalance of diet structure, the excessive intake of some nutrients, and the loss of nutrients or the formation of harmful substances during cooking, because these may affect our health. However, due to the lack of nutrition knowledge, many people have a wrong understanding of "eating well" and mistakenly think that eating fatty, sweet and delicious things is "eating well", so that Melissa Zhou's paper for nutritionists should not copy too much high-calorie foods such as oil and sugar. As a result, obesity, diabetes, hyperlipidemia and other diseases related to improper dietary nutrition intake will move around among some people with better economic conditions. Significantly increased, which shows that it is an urgent and arduous task to popularize nutrition knowledge and teach people not to copy the reasonable nutrition in Melissa Zhou's paper after the improvement of material conditions.