These three nutrients include protein, lipids and carbohydrates.
The main functions of protein are: 1, which constitutes the tissues and organs of human body; 2. Important substances in the human body, such as enzymes, hormones and antibodies; 3. Supply heat energy. The daily requirement of adults is 1.0 ~ 1.2 g/kg. Protein is widely found in animal and plant foods. The quality of animal protein is good, but it is rich in saturated fatty acids and cholesterol, while the utilization rate of plant protein is low.
Lipids include:
1, the function of triglyceride (fat) includes (1) as a storage form of energy in the body; (2) maintaining normal body temperature (3) protecting internal organs; (4) Help the body to use carbohydrates more effectively and save protein; (5) forming cell membrane; (6) synthesizing important substances of human body; (7) participating in cholesterol metabolism; (8) Provide fat-soluble vitamins such as A, D, K, E, etc. It can also promote their absorption in the intestine. The main sources are: (1) animal fat contains more saturated fatty acids and monounsaturated fatty acids, and less polyunsaturated fatty acids; (2) Vegetable oil: mainly contains unsaturated fatty acids.
2. The functions of phospholipids include: (1) providing heat energy; (2) constitute the cell membrane; (3) Help lipids or fat-soluble substances to pass through the cell membrane smoothly; (4) As an emulsifier, it is beneficial to the absorption, transportation and metabolism of fat. Mainly from egg yolk, animal liver, soybean, wheat germ, peanuts and so on.
3. The effects of sterols include: (1) forming cell membrane; (2) Synthesis of important active substances in human body. Mainly from animal brain, liver, kidney, eggs, meat, milk and so on.
The main functions of carbohydrates are: 1, storing and providing energy; 2. It is an integral part of the body; 3. Save protein; 4. Anti-ketogenic effect; 5, provide dietary fiber, increase the volume of feces and promote gastrointestinal peristalsis. The heat provided accounts for 60% ~ 65% of the total heat energy. Different kinds of carbohydrates come from different sources: fructose comes from fruits, honey and so on; Sucrose comes from sugarcane, candy, honey and so on. Lactose comes from milk and dairy products; Trehalose comes from edible mushrooms and so on. Starch comes from potatoes, beans and cereals; All plants contain cellulose (such as wheat products); Hemicellulose comes from wheat, rye, rice, vegetables and so on.
Protein, fat and carbohydrate not only have unique physiological functions, but also are energy-producing nutrients, which cooperate and restrict each other in energy metabolism. For example, fat must have carbohydrates to be completely oxidized without acidosis caused by ketone bodies. For another example, when energy intake exceeds consumption, no matter whether the excess energy comes from fat, protein or carbohydrates, it will all be converted into fat and stored in the body, resulting in obesity. For another example, carbohydrates and fats can be mutually transformed and replaced in the body, while protein cannot be replaced by fats or carbohydrates. But the abundant supply of fat and carbohydrates will prevent protein from being an energy source.
Therefore, it is very necessary to match and balance the diet reasonably.
Nutrients and main minerals needed by human body every day
When the main function of the name requirement is missing, the food source is mainly displayed.
(g/day)
Eight essential amino acids for adults, children over 50G (10) in protein 16%. The main component of human cell and tissue structure is 1. Growth retardation, underweight and emaciation 1. Fish, lean meat, eggs and milk soybeans are the sources of You Mao protein (complete protein).
2。 Participate in the formation of antibodies, hemoglobin, protein hormone and protease II. Anemia and edema II. Rice, flour and other beans are not entirely from protein.
3。 Replenish energy 3. Decreased resistance and susceptibility to infection. Two or more kinds of incomplete protein foods should be eaten in one meal, which can complement each other.
4。 Other 4. Cold and irritable expression 4. People need egg white 75G, milk 250ML, soybean 30G and bean products 150G every day.
Starch 250-350G carbohydrate (equivalent to 300-400G staple food) 1. Provide human energy 1. Hypoglycemia 1. Rice, flour, corn, soybeans, millet and other leafy wheat and rye.
2。 See unit structure 2. Long-term deficiency will also lead to the lack of protein and fat. Potatoes, sweet potatoes, hawthorn, taro, cassava, etc.
3。 Participate in the metabolism of three nutrients. Bananas, beans, peanuts, etc
4。 Detoxification and other functions
Fat 12-20G, vegetable oil 12G cholesterol 10G 1. Supplementary energy 1. Fat-soluble vitamins are difficult to absorb. Animal fat, viscera, egg yolk, brain.
2。 See unit structure 2. Excessive hypercholesterolemia II. Whole milk powder, cheese
3。 Promote the absorption of fat-soluble vitamins 3. Vegetable oil contains no cholesterol.
Vitamin A 0.8- 1.0 can maintain normal vision, reduce respiratory tract infection and diarrhea, and prevent night blindness. Night blindness, dry hair, increased dandruff, decreased skin healing resistance and susceptibility to kidney calculi. Fish liver, eggs, carrots, tomatoes, spinach and other foods are rich in its precursor (β)-carotene.
Vitamin B 1 1.2- 1.4 prevents beriberi, neuritis, neonatal convulsion and nutritional giant cell anemia; It has obvious effects on human fatigue, insomnia, muscle spasm and neuralgia. It also has the effects of promoting appetite, enhancing memory, improving intelligence and maintaining normal glucose metabolism. Neuritis (B 1), scrotal dermatitis (B2), decreased digestive function (B 1), gout aggravated by increased uric acid (B6), beriberi (B 1), conjunctival inflammation, cataract (B2), susceptibility to infection and fatigue (b) brown rice, beans, etc.
Children 0.4- 1.8
Pregnant women 1.8-2.0
Male 2.2
Vitamin B2 1. Long-term use of hormones (1500MG-2500MG) can promote growth, activate seed cells, prevent aging, beautify skin and make eyes full of spirit; Can be used for preventing and treating menoxenia, oral ulcer, cheilitis, glossitis, etc. When it is deficient, it will affect the biological redox process of the body and hinder metabolism. Brown rice, yeast, liver, yolk, etc.
Vitamin B6 2. High fever 2000MG 3. More than 2000-2500MG in high temperature environment is a multivitamin family. Promote growth, resist anemia, prevent pregnancy vomiting, isoniazid poisoning, leukopenia, stomatitis, dermatitis and so on. When it is insufficient, it will cause skin aging, nervousness, insomnia and anemia. Brown rice, soybean, egg yolk, meat, fish, yeast, royal jelly, etc.
Vitamin b 1.25mg/ day can promote the development and maturation of red blood cells, prevent anemia and protect nerves from injury. Spirulina, liver, meat, fish and intestinal bacteria.
Vitamin C 75MG/ day for diabetics 400MG/ day; When you are sick, you can participate in various metabolic processes in the body for 40-70 times, reduce the fragility of capillaries, enhance the ability of the body to reach the pit, prevent scurvy, gingivitis and tooth bleeding, and be used for adjuvant treatment of various acute and chronic infectious diseases and epilepsy, and beautify the skin. Scurvy, gingival inflammation and bleeding, trauma is not easy to heal, resistance is reduced, susceptibility is high, infection is easy, and allergy is easy. Seabuckthorn, kiwi fruit, orange, hawthorn, fresh jujube, tomato, citrus, cabbage, royal jelly, etc.
Children's vitamin D is 0.005 mg/day, and the elderly 10MG. Lack of vitamin D will affect the absorption of calcium and phosphorus, affect the growth of bones, and prevent rickets, rickets (children), rickets (adults), fish liver, eggs and so on.
Vitamin E 140-2 10IU, 100ML blood is less than 0.5MG, which is related to metabolism in vivo, and can promote the growth of red blood cells, prevent the occurrence of vitamin E deficiency such as progressive muscular dystrophy and heart disease, and can be used as an adjuvant therapy for habitual abortion and infertility. Abortion, infertility, male hypofunction, children's mental retardation, myopia, weakness, muscle twitching, prostatic hypertrophy, nephritis, rheumatoid arthritis, diabetes, cholecystitis, proteinuria, hypertension, phlebitis, heart disease, neonatal jaundice anemia, wheat germ oil, soybean oil, corn oil, etc.
Vitamin K is an indispensable substance to form prothrombin, which can prevent internal bleeding and hemorrhoids, treat menorrhagia, promote normal blood coagulation and prevent bleeding caused by vitamin K deficiency. Hemorrhagic liver, fish, meat, alfalfa, vegetables, spinach, intestinal beneficial bacteria, etc.
Calcium 50 mg/day 1. Essential components for healthy bones and teeth: osteomalacia, osteoporosis, tooth hypoplasia, rickets, spirulina, cheese, almonds, celery, seaweed, dairy products, etc.
2。 Muscle contraction excitant
3。 Maintain blood alkalinity and promote blood coagulation.
Magnesium 1. Regulating cell osmotic pressure and acid-base balance in vivo can affect transmembrane potential, atrioventricular node conduction, neuromuscular excitability and vascular tension. Dysplasia, weakness, allergy, convulsion, muscle sclerosis, myocardial infarction seaweed, wheat, germ, almond, peanut.
2。 Components of bones and teeth
The essential components of iron 1 hemoglobin are burnout, pallor, poor sleep, iron deficiency anemia, spirulina, oyster, shellfish, lean meat, liver and ginger.
2。 Closely related to growth and energy metabolism.
Potassium 1. Participate in the synthesis of sugar and protein, such as constipation, muscle weakness, paralysis, flatulence, insensitivity, dysplasia, and cause hypertension, chronic fatigue, diabetes and heart disease. Seaweed, sunflower seeds, almonds = raisins, celery.
2。 Maintain intracellular osmotic pressure
3。 Adjust the body's pH balance
4。 Can strengthen the excitability of muscles
5。 Regulate heart function and maintain heartbeat rhythm.
6。 It is an important part of blood.
Sodium regulates electrolyte balance, promotes nerve conduction, vomiting, dizziness, neurasthenia, neurogenesis, sugar indigestion, salt, pickles, olives and seaweed.