Li muchun

Abstract: As the saying goes, health is the capital of revolution. With the continuous development of science and technology, health is really too important for us. Facing all kinds of delicious food in the present society, it is no longer a simple life. All kinds of delicious food are constantly emerging, and people are also very confused. A series of modern diseases such as obesity have also begun to appear. The course of food nutrition and health should be widely accepted by everyone. As contemporary college students, it is our unshirkable responsibility to learn and promote healthy eating. These premises are that we should know what nutrition is and what state belongs to health. We should not only achieve a balanced diet, but also pay attention to developing good eating habits.

Keywords: nutrition and healthy habits

When I was at school, I followed my feelings every time I went to the canteen to eat, and sometimes I was picky about food. To sum up, I find that I have only eaten a few monotonous dishes for several months. More than half of the dishes have not been eaten. After the nutrition class, I began to balance my diet. I want to balance all aspects of nutrition. I also began to eat an egg every day, eat more vegetables and fruits, and try my best to diversify.

To understand the relationship between food nutrition and health, we must first understand what health is.

Health is not everything, but if you lose health, you lose everything. Good health can create all material and spiritual wealth. However, any wealth can hardly be exchanged for health. Health and money are not equivalent exchanges. Health comes from science and knowledge, not wealth, status and power.

According to the definition of WHO 1989, physical health, mental health, moral health and good social adaptation are sound. Ten criteria for the initial test of physical health formulated by WHO: full of energy and no fatigue in life and work; Optimistic and positive, responsible and not picky; Have a good rest and sleep; Adapt to various environments and have strong adaptability; Can resist the common cold and infectious diseases; Moderate weight and harmonious body proportion; Good eyesight, sensitive reaction, no inflammation of eyelids; The teeth are clean and the gums are normal without bleeding; Hair shiny, no dandruff; Skin and muscles are elastic, and walking is easy and powerful.

Secondly, we should understand what nutrition is.

As a noun and term, nutrition has been widely used, but its exact definition may not be accurately understood. In Chinese characters, "Ying" means seeking, "Shou" means keeping in good health, and the two words together should mean "seeking for keeping in good health". To be exact, it should be "seeking health with food or beneficial ingredients in food" The accurate and relatively complete definition of the word "nutrition" should be: "The body ingests food, digests, absorbs and metabolizes it in the body, and uses the substances beneficial to the body in food as the process of constructing the tissues and organs of the body to meet the needs of physiological functions and physical activities." The knowledge of studying the nutritional problems of human body and other living things is called nutrition.

In the process of life activities, human beings need to constantly ingest food from the external environment and obtain nutrients needed for life activities. These nutrients are called "nutrients" in nutrition. Nutrients needed by human body include carbohydrates, lipids, protein, minerals and vitamins, among which nutrients cannot be synthesized in the body and must be obtained from food, which is called "essential nutrients". Comprise nine amino acids, namely isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine and histidine; Two fatty acids: linoleic acid and linolenic acid; Carbohydrate; Seven elements: potassium, sodium, calcium, magnesium, sulfur, phosphorus and chlorine; Eight trace elements: iron, iodine, zinc, selenium, copper, chromium, molybdenum and cobalt; 14 vitamins: vitamin A, vitamin D, vitamin E, vitamin K, vitamin B 1, vitamin B2, vitamin B6, vitamin C, nicotinic acid, pantothenic acid, folic acid, vitamin B 12, choline and biotin; Add water and so on There are more than 40 kinds of * * *. Among them, carbohydrates, lipids and protein account for a large proportion in the diet because of their large demand, which is called "macro nutrients"; Minerals and vitamins are called "micronutrients" because they are required in relatively small amounts and account for a small proportion in the diet. Seven minerals are rich in human body, called "macro elements", and eight minerals are low in human body, called "trace elements". These nutrients have three functions in the body: one is to provide energy for life, labor and tissue and cell functions; The second is to provide "building materials" for human body to form and repair body tissues; The third is to provide regulatory substances to regulate the physiological functions of the body. Nutrients have these three functions, indicating that nutrients are the foundation and material basis of health.

The human body needs energy in the process of life activities, such as the synthesis and decomposition of substance metabolism, heart beating, muscle contraction, gland secretion and so on. And this energy comes from food. As we all know, the energy of living things comes from the radiant energy of the sun. Among them, plants absorb and utilize solar radiation energy through chlorophyll, and synthesize carbon dioxide and water into carbohydrates through photosynthesis; Plants can also absorb and utilize solar radiation energy to synthesize lipids and protein. Animals eat plants, in fact, indirectly absorb and use the solar radiation energy of plants, while humans get the energy they need by ingesting animal and plant food. Nutrients in animal and plant foods can be divided into five categories: carbohydrates, lipids, protein, minerals and vitamins. If you add water, there are six categories. Among them, carbohydrates, lipids and protein can release energy through metabolism in the body. These three are collectively referred to as "productivity nutrients" or energy substances.

Just as the staple food we eat has changed from coarse to fine, the developed countries are striding back. In Russia and eastern Europe, housewives are keen on brown bread; In Germany, whole wheat bread sells well; In New Zealand, "eat more staple foods such as peas and broad beans" has become the call of the government. In the United States, coarse grains and vegetables are listed as the basis of the "food guide pyramid", which is similar to China's saying that "rough tea and light rice ensure safety". The sharp contrast between China and developed countries in the reverse changes of eating habits and concepts reminds us that we need to seriously consider and be cautious about the increasingly hot misunderstanding of "Westernization" of diet, and we can no longer blindly follow the wrong path. So shout loudly: pay attention to balanced nutrition and balanced diet!

Adhering to the principle of balanced nutrition and scientific catering means reasonable selection and matching according to the shape, structure, chemical composition, nutritional value and physical and chemical properties of food. The first is the quality of catering, the color, fragrance, taste and shape of catering; Secondly, the variety and quantity of nutritional ingredients in the catering, so that the nutritional ingredients of each dish and different dishes in each meal can cooperate with each other to meet the physiological needs of consumers and achieve the purpose of reasonable nutrition. This method of catering can be called scientific catering. Scientific catering has three principles:

(1) The heat energy of three meals a day should match the work intensity: avoid the disadvantages of too little breakfast and too much dinner. Breakfast accounts for 25%-30% of the total heat energy of the whole day, lunch accounts for 40%, and dinner accounts for 30%-35%. There is a poem in the classic of the fairy: "breakfast is light and early, lunch is thick and full, and dinner needs less." If you can do this often, you will be sick until you are old. " But in real life, there is such a strange circle, which is often "sloppy breakfast, casual Chinese food, and family photos at dinner". The scientific way of eating should be "eat well for breakfast, eat well for lunch and eat less for dinner". Many people don't arrange three meals a day according to this ratio, but adopt the distribution ratio of 2: 4: 4 or even 1: 4: 5, which causes overeating at dinner and is harmful to health.

(2) The interval between meals should be appropriate, the amount of meals should be appropriate, and attention should be paid to food hygiene. It is easy to understand that the time and proportion of three meals are appropriate, that is, breakfast should be eaten carefully, dinner should not be overeating, and the interval between two meals is 4 ~ 6 hours. Don't overeat, but eat enough.

(3) Pay attention to the balance of dietary structure: mainly pay attention to the acid-base balance in the collocation of staple food and non-staple food, and mainly achieve the balance between miscellaneous grains and flour and rice; Dry and dilute balance; Non-staple food should be balanced between raw and cooked; The balance between meat and vegetables. Due to the variety of cooking materials and different edible parts, the types and quantities of nutrients contained are also different. Only through scientific collocation can the nutrients contained in each dish be more comprehensive and reasonable. In terms of meat dishes, pigs, cows and sheep with four legs (choose one), chickens, ducks and geese with two legs and fish with one leg; Vegetarian dishes should take care of roots, stems, leaves, flowers and fruits, as well as beans, fungi and algae. In short, the food should not be single, and it can be balanced within a day or a week.

In terms of acid-base balance in diet, the balance between staple food and non-staple food is very important. Throughout the literature of traditional Chinese medicine in China, the words "essence, qi and spirit" are often used to describe physical health when commenting on human health from ancient times to now. The word "essence" is half rice, and the other half is green-green food and vegetables; There is rice in the traditional word "qi"; To the right of the word "God" is planting crops in the fields. Chinese characters are a symbol of wisdom, so the words "essence, qi and spirit" tell us that we can't eat rice, that is, we can't eat plant food. The ancestors of the Chinese nation have always said that "everything in the world is precious", which shows that our ancestors have deeply realized that whole grains are an indispensable staple food from their life practice.

Proper ratio of staple food to non-staple food is the premise to ensure nutritional balance, that is, most of the heat energy comes from carbohydrates, which also means that cereals and various staple foods-rice, steamed bread and oatmeal are the main sources of energy and protein in the diet. Plant food also provides some minerals, trace elements, vitamins and dietary fiber. In addition, in order to meet the demand of dietary fiber, coarse grains should be selected appropriately. Buckwheat, for example, is not only rich in dietary fiber, but also contains rutin, a bitter substance, which is quite effective in enhancing vascular function and treating hypertension, coronary heart disease and diabetes. Now some people don't eat staple food in order to lose weight, which is very wrong.

Everyone will have this experience. Once you eat too much chicken, duck and fish, you will feel tired. This is the performance of "mild acidosis". Fruits and vegetables rich in minerals, trace elements and dietary fiber are alkaline foods; Protein-rich chicken, duck and fish are acidic foods. In diet, it is necessary to master the acid-base balance, and the two should not be neglected. Only by balancing can we benefit appropriately. If the smell of cream is thick all day, the acid-base imbalance will seriously affect your health. No wonder the ancients said, "I don't know if the strong smell hurts people, but it is sweet and light to be my teacher." From then on, I will eat more to make up for it. "

The acid-base balance of diet has long attracted people's attention. Fish, meat, seafood, shellfish and eggs are all acidic foods. Eating more will turn the blood from weak alkaline to acidic, making people tired and weak, and what is more serious is the decline of memory and thinking ability. Nutritionists remind everyone to pay attention to eating some foods with low fat, high protein and rich dietary fiber and vitamins to ensure a balanced nutritional intake. Therefore, the collocation of meat and vegetables can not be ignored.

Of course, we should also pay attention to good eating habits when eating.

Eat more warm food and less cold food.

The cold and hot balance of diet, for dieters, heat does not burn, cold does not surge, pointing out the cold and hot balance of diet. "Eat warm". Eating too much cold food will damage the spleen, stomach and lung, ranging from coughing to venting. People with weak body and cold stomach should eat less cold food, especially in summer. The people also stressed that "don't worry when you are hungry, and avoid cold on an empty stomach." On the contrary, the diet should not be overheated, otherwise it will easily burn the stomach cavity and throat. It is reported that in the high incidence area of esophageal cancer in North China, residents have the habit of drinking hot water and hot porridge. Therefore, Sun Simiao, an ancient medical scientist, pointed out in A Thousand Women's Wings: "Hot food hurts bones, cold food hurts lungs, hot food does not burn lips, and cold food has no ice teeth. "Therefore, the diet should pay attention to the balance between cold and heat.

Don't move before eating, don't be quiet after eating, and keep balance before and after eating.

It is also important to keep the balance between motion and static before and after eating, because there must be a balance between the various foods and nutrients that people consume in their daily diet and the body's calorie consumption. The Analects of Confucius? The article "Industrious Hometown" says: "Eat without words, sleep without words." It shows that the ancients advocated to be quiet and focused before and during meals, not to be distracted and talk about it, and to digest it in Lina Valley. The ancients said, "Eating is lying down, and you don't have to accumulate it, but you are sick." The ancient book of medical dietotherapy says that "lying down after meals will make people suffer from lung qi, head wind and middle-aged diseases, so they can't cover the camp and guard, so their blood stagnates", so they should exercise properly after meals. As the saying goes, "Walking a hundred steps after a meal can live 99", which shows that walking slowly after a meal is good for health.

My stomach is so comfortable that I feel calm before and after eating.

Maintaining a calm and happy mood before and during eating is conducive to the normal digestive function, otherwise it will hurt the spleen and stomach. "Su Wen? The theory of nourishing pain says: "Anger is anger, happiness is anger, sadness is anger, fear is anger, shock is anger, and thinking is anger." "It is hard to imagine that people can ensure normal digestive function in the case of qi and blood disorder. The ancients said, "Don't be angry after a meal, and don't eat after being angry. "All abnormal emotions when eating should be eliminated as much as possible.

Music is good for digestive function.

"Shoushi Baoyuan" said: "Spleen sounds well, and when you smell it, it moves, and when you eat it, it grinds." Therefore, Taoism in China not only put forward the theory of "spleen grinding when listening to music", but also developed a set of "notes" and "Sanskrit sounds" to play soft and pleasant music to match meals.

To ensure a strong and healthy body, in addition to the above, there must be balanced nutrition. However, many people often go astray in the arrangement and choice of fitness diet. Mainly in the following negative aspects:

1. Eating meat oil is easy to gain weight, and vegetarian oil is slim. In fact, whether it is meat oil or vegetable oil, the human body produces about 9 kilocalories per gram after absorption, which is not much different. Because vegetable oil has a high absorption rate, if it can't be consumed, eating too much will easily make people fat. Eating lean meat can grow muscles. Many people think that eating more lean meat will grow muscles. In fact, this may not be the case, because muscles are mainly obtained through physical exercise.

2. Some people think that high-protein foods such as meat and eggs are the best energy sources for muscles. Nowadays, the popular diet for bodybuilders is to add complex carbohydrates, including grains, beans and fruits, which is considered as the best energy source for muscles. Women who want to keep fit can achieve their goal by consuming 80-90g of protein, proper amount of carbohydrates, reasonable exercise and not eating too much meat every day [3]. Remember to eat more alkaline foods such as fruits and vegetables to prevent acidosis caused by excessive intake of protein.

3. Eating more protein won't make you fat. Each gram of protein and carbohydrate is oxidized to produce 4. 1 calorie. Whether in protein or protein, if carbohydrate intake is too high, it will become neutral fat storage and subcutaneous, making people fat.

4. Stir fry in a hot oil pan. Stearic compounds are easily produced in overheated oil pan. If people often eat vegetables fried in an overheated oil pan, they are prone to low-acid gastritis and gastric ulcer. If not treated in time, it will also induce gastric cancer.

5. Cool the eggs with raw water. Soak the boiled eggs in cold water, and the eggshells will be peeled off easily, but there is still a chance for germs. If you want to peel the eggshell easily, just add a little salt to the water when you cook the egg.

6. Eat fruit immediately after meals. Fruit contains a lot of monosaccharides. If food is blocked in the stomach, it will cause flatulence due to corruption, which will lead to stomach discomfort. So eat fruit one hour before meals and two hours after meals.

7. Add more seasoning to taste. Natural condiments such as pepper, cinnamon and spiced spices are induced and toxic to some extent. Eating more will bring people dry mouth, sore throat, listlessness, insomnia and other side effects, but also induce hypertension, gastroenteritis and other diseases, and even lead to cell aberration and cancer.

If women can arrange their daily diet reasonably according to their physiological changes at different ages in life, they can play the role of skin care and beauty.

13~23 years old. Women at this stage are in adolescence. To make their skin smooth, rosy and elastic, we must ensure that they get enough protein, fatty acids and multivitamin foods. Such as Chinese cabbage, leek, bean sprout soup, lean meat and so on. Especially legumes, can not only meet the human demand for high-quality protein, but also supplement various vitamins and inorganic salts. Eat less salt and drink more boiled water.

25 to 30 years old. This stage is the heyday of women's mature development, full of emotion and sentimentality, which leads to excessive relaxation of facial expressions, gradual increase of wrinkles on forehead and eyes, gradual decrease of subcutaneous sebaceous gland secretion, weakening of skin luster and enhancement of roughness. At this stage, in addition to developing the good habit of eating light food and drinking more water every day, we should also eat more foods rich in vitamin C and vitamin B, such as shepherd's purse, cucumber and other fruits and vegetables, as well as peas, fungus and milk.

30~40 years old. At this stage, the secretion of sebaceous glands in women is reduced and the skin is easy to dry. Generally, women begin to have crow's feet at the end of their eyes, chin muscles begin to relax, and laugh lines are more obvious. They should insist on drinking more water, especially after getting up in the morning. Besides eating more fresh fruits and vegetables, protein, an animal rich in collagen, such as pig's trotters, skins, fresh fish and lean meat, should be specially supplemented to make the skin look plump, plump and moist. It can also enhance the elasticity and toughness of the skin and make the skin moist and delicate.

40~45 years old. At this stage, women's eyes are prone to black halo, and their skin is dry and dull. Eat more foods that can promote cholesterol excretion, invigorate qi and nourish blood, and delay facial muscle aging, such as fresh corn, sweet potatoes, mushrooms, lemons, walnuts, Chinese cabbage rich in vitamin E, Chinese cabbage, peanut oil, etc.

At ordinary times, we should develop good eating habits and enhance our physical fitness, as shown in the following figure:

1. Drink more water. When the body moisture decreases, the skin will be dry, the secretion of sebaceous glands will decrease, which will make the skin lose elasticity and even wrinkle. In order to ensure adequate water intake, the daily drinking water should be around 1200ml.

2. Eat foods rich in vitamins. Vitamins play an important role in preventing skin aging and keeping skin delicate and moist, and vitamin E plays an important role in skin anti-aging [3]. Because vitamin e can destroy the chemical activity of free radicals, thus inhibiting aging. Vitamin E can also prevent lipofuscin from depositing on the skin. Foods containing more vitamin E include cabbage, sunflower oil and rapeseed oil. Vitamins A and B are also indispensable substances for smooth and delicate skin. When the human body lacks vitamin A, the skin will become dry, rough and scaly; If vitamin B is lacking, skin cracking, desquamation and pigmentation will occur. Foods rich in vitamin A include animal liver, cod liver oil, milk, cream, eggs and orange-red vegetables and fruits. Foods rich in vitamin B include liver, kidney, heart and milk.

3. Eat more foods rich in iron. If the skin is shiny and ruddy, it needs sufficient blood supply. Iron is one of the main components of heme in blood, so eat more foods rich in iron. Such as animal liver, egg yolk, kelp, laver, etc. Eat more foods containing collagen and elastin. Collagen can make cells plump, thus making skin plump and reducing wrinkles; Elastin can enhance the elasticity of human skin, thus making the skin smooth and elastic. Foods rich in collagen and elastin include pig's trotters, animal's tendons and pig's skin.

4. Pay attention to the intake of alkaline food [4]. Fish, meat, poultry, eggs and grains eaten in daily life are all physiologically acidic. Acidic food will increase the content of lactic acid and uric acid in body fluids and blood. When organic acids cannot be eliminated from the body in time, they will corrode sensitive epidermal cells and make the skin rough and inelastic. In order to neutralize the acidic components in the body, we should eat more foods rich in physiological alkalinity, such as apples, pears, oranges and vegetables.

In addition, the skin should avoid external stimulation. The scorching sun in summer and the cold wind in winter will make the skin rough, and protective measures should be taken in time according to the seasonal changes. Don't wash your skin too often, if you rub it repeatedly, it will make the damaged skin cells too late to regenerate; Avoid contact with acidic and alkaline substances, choose appropriate cosmetics according to your skin condition and massage appropriately.

As the saying goes, "Eat by your face". This sentence fully shows that "eating" is the main aspect that can not be ignored in the beauty process. Therefore, skin care should follow the following principles:

1. Eat less meat and vegetable fat. Under certain conditions, meat food and vegetable fat can produce many acidic substances in the process of in vivo synthesis, which have a strong soothing effect on skin and internal organs and affect the general metabolism of skin. Skin tenderness is often caused by the increase of creatine content in blood.

2. Eat more plant food. Plant-based foods are rich in cystine and tryptophan, which can prevent the skin from being delicate. It can delay skin aging and change skin fine lines. This kind of food mainly includes: black sesame, wheat bran, oil gluten, beans and their products, laver, watermelon seeds, sunflower seeds, pumpkin seeds and peanuts.

3. Pay attention to the intake balance of protein. Protein is an indispensable nutrient for human beings. Once protein is temporarily lacking, the skin will lose its elasticity, become delicate and dull, and look old. However, excessive consumption of protein food such as meat, fish, shrimp and crab can cause allergies.

4. Eat more novel fruits and vegetables. Those with darker skin color should regularly take in foods rich in plant protein, folic acid and vitamin C, such as radish, Chinese cabbage, bamboo shoots, wax gourd and bean products. People with thin skin should eat more fruits and vegetables rich in vitamins A and D, yellow and green vegetables such as carrots, lotus roots, spinach and soybean sprouts, as well as eggs, milk and plant livers. At the same time, we should take enough vitamins and enough plant cellulose to prevent skin and organ diseases caused by constipation.

5. Drink less. Drinking alcohol in moderation for the time being will make the skin dull, delicate and aging. Drinking a small amount of alcoholic beverages can promote blood circulation, promote skin metabolism, and make skin elastic and more moist.

6. Drink water properly. The average adult should drink about 2000 ml of water every day. Adequate water supply can delay skin aging.

7. Eat less things that make people thin. Thinness is a risk factor for skin aging and injury. But don't go on an excessive diet, lest your skin lose its vitality.

8. Ensure adequate sleep. Adequate sleep can not only eliminate physical fatigue, but also keep the skin healthy.

9. Appropriate medicated bath. All Chinese herbal medicines or fruits and vegetables containing citric acid and vitamins can be made into medicated baths. Proper medicated bath will make the skin fair, smooth, stable, moist and meticulous.

To sum up, under the guidance of scientific nutrition, let's achieve a balanced nutrition, pay attention to a balanced diet, eat healthy, eat beautiful, eat wonderful people and enjoy a high-quality life!

References: People's Republic of China (PRC) Food Hygiene Law and People's Republic of China (PRC) Food Safety Law.

China Encyclopedia of Food Nutrition and Food Science