Scientific diet is inseparable from diet in life, and what to eat every day has become a problem that many families think about. Especially for female friends, food is not easy to gain weight, but also can have a healthy body. Let's share a scientific diet.

Scientific dietary collocation 1 How to collocate is scientific nutrition?

Life is inseparable from meals, and what to eat every day has become a problem that many families think about. Especially female friends, what can they eat that is not easy to gain weight and can have a healthy body? In fact, the method is very simple. The following China Health Network will tell you how to scientifically match dietary nutrition, hoping to help you.

Classification and identification:

Classification management has always been an efficient processing method, and the concept of classification can also be introduced into the collocation of meals. This paper classifies Manchu-Han banquet foods and distinguishes the main nutritional supplements of different kinds of foods, such as meat and protein, which provide fat and calories, so that pork and chicken can be roughly classified into one category. Seafood is relatively low in fat content and relatively rich in other minerals and vitamins, belonging to another category. Eggs are rich in cholesterol and can be classified independently. Knowing the types of different foods can help you clearly understand which foods can provide you with what nutrition and which foods should not be taken in excess.

Balance between meat and vegetables:

The life of big fish and big meat is certainly luxurious and desirable. As a result, he was paunchy, deformed and gave birth to gangrenous algae, and he embarked on the road of losing weight. An important factor in daily diet is to balance the proportion of meat dishes and vegetarian dishes. According to the dietary guidelines of China residents, people should consume about 400-500g and100-200g of phytonutrients every day. However, meat such as fish should be consumed about 125-200 grams per day.

Cohabitation:

The traditional culture of China pays attention to the concept of Yin-Yang and Five Elements, which complement each other. The same is true of food, for example, people often say that onions and honey can't be eaten together, so consider the principle of mutual grams.

Complementarity:

Yin and yang avenue, neither profit nor loss, this is the concept of traditional Chinese medicine. Since there is mutual restriction, there is complementarity. Some foods can be paired with other foods, that is, the so-called matching of lovers, which will make the food have unexpected effects. One of the best cuisines sold in the school canteen is the combination of potato roast beef and potato roast beef, which has high nutritional value, but the meat itself is rough, difficult to digest and easy to destroy the gastric mucosa; Potatoes have the function of protecting gastric mucosa.

Sex and taste collocation:

There is a collocation principle in the field of diet, which is similar to the dialectics of traditional Chinese medicine and is called dialectical diet. According to different seasons and time changes, the dialectical diet is based on four characteristics of cold, heat, warmth and coolness and five flavors of pungent, sweet, sour and bitter. Simply put, it is heat; When it is hot, it is cold; Fill it when it is empty; Really, and then I have diarrhea. Choose warm food such as mutton and ginger in cold season; The five flavors should also be generally balanced, and don't eat sweet all day.

Cooking collocation:

Understand the best way to mix, such as burning, frying, frying, stewing, steaming and stewing, and a simple home-cooked meal will also be cooked, boiled and stewed.

Scientific diet collocation 2: collocation of staple food and non-staple food

The staple food is rice, noodles and steamed bread for three meals a day. Non-staple food refers to foods other than rice and flour that can enhance nutrition, stimulate appetite and regulate body functions, including dishes, milk, fruits and some snack foods. Staple food and non-staple food have their own nutrients, such as vitamins, minerals and cellulose. , far higher than the content in the staple food. Moreover, the cooking methods of non-staple food are varied, such as color, fragrance and shape, which can stimulate people's senses and appetite. Therefore, in order to ensure that people get all the nutrients they need, facilitate digestion and absorption, enhance physical fitness, resist aging and prolong life, it is best to eat staple food with non-staple food.

Coarse grains with flour and rice

Coarse grains refer to corn, sorghum, sweet potato, millet, buckwheat, soybean and other coarse grains. Flour and rice refer to polished rice and white flour. Generally speaking, the nutritional value and digestibility of flour and rice are better than those of coarse grains, but some nutrients of coarse grains are more than those of flour and rice. For example, the calcium content in millet and corn flour is twice that of polished rice, and the iron content is 3 ~ 4 times, which shows that the finer the grain processing, the more nutrients are lost. Eating coarse grains together with flour and rice can complement each other and help improve the nutritional value of food. For example, if 2/3 of rice and13 of corn are used as food, the protein utilization rate of rice can be increased from 58% to 70%. Therefore, in order to meet the nutritional needs of people, especially the elderly, we should eat some coarse grains from time to time to adjust our appetite, thus increasing our appetite and improving our nutrition of food.

Mix meat dishes with vegetarian dishes.

Meat dishes, that is, livestock and poultry meat, milk, eggs, fish and other animal foods. Vegetarian food refers to vegetable, melon and other plant dishes. The nutritional components of meat dishes and vegetarian dishes are different. For example, animal proteins are mostly high-quality proteins with high nutritional value; Vegetarian dishes contain more phospholipids and calcium, and some also contain vitamin A and vitamin D that are lacking in vegetarian food. Vegetarian food can provide a lot of B vitamins and vitamin C for human body. Vegetable oil also contains more vitamins e, k and unsaturated fatty acids; The rich cellulose in vegetarian dishes can also keep the stool unobstructed. Therefore, the combination of meat and vegetarian can not only help to complement each other, but also make the nutrition needed by human body more comprehensive and reasonable, and also prevent the harm of a single diet (only eating meat or vegetarian food) to health.

Scientific diet collocation 3 Develop scientific eating habits. It is best to ration three meals regularly. Don't overeat and reduce eating out. Number of takeout orders. After seven o'clock in the evening, it is best not to eat too much food. Especially at the midnight snack stand. Don't put an extra burden on your stomach.

Have a good meal. Breakfast is important for the whole day. Get up a few minutes early every day and have a safe breakfast. You can't be full of energy until morning. Don't eat breakfast on the road, eat while walking. Staple food, milk, rice porridge and the like, plus fruit.

Don't lose weight blindly. Lose weight without dieting. Adjust your diet on weekdays and eat less greasy food with high sugar content. Snacks can't be the staple food. And eat less dessert. Eat more fruits and nuts properly.

Ensure the diversity of diet. Match the thickness and eat more fruits and vegetables. Cook at home and use less oil. Put less salt. You can add salt when the dish is about to go out of the pot. Eat lean meat properly and eat less fat. Eat more deep-sea fish.

Eat, talk as little as possible, chew slowly. Make sure there is soup on the table. Drinking soup before meals, especially in winter, can warm the stomach.

Drink more water and eat fruit. Moderate exercise Eat less spicy food. Things like alcohol and tobacco are not good for your health. Try to drink less and smoke less.