The principle of dietary collocation, with the improvement of people's living standards, nutritious diet has been mentioned in an increasingly important position, but what is a reasonable dietary collocation? Let me share with you the principles of diet matching, I hope you will like it.

Dietary collocation principle 1 1. Dietary collocation principle

1, "food is not tired of miscellaneous". It means that food should be diversified. The purpose is to achieve the goal of comprehensive nutrition through food diversification. "Miscellaneous" mainly refers to the variety, span and attributes of food. The average person's diet should have more than 30 kinds of food every day (Japanese people need more than 35 kinds of food every day)

2. Food collocation can play a complementary role in nutrition, or make up for some defects or injuries.

3, food matching must avoid "mutual grams" and "unsuitable" is safe and non-toxic.

4. Try to match foods with the same performance to enhance nutrition and health care.

5. Combine modern nutrition theory with TCM health preserving theory to guide the reasonable collocation of food and complete collocation skills.

Second, the skills of staple food collocation

1, thick and thin collocation, whole grains and beans. Such as two-meter flour cake (half standard flour and half corn flour), mung bean millet porridge, sesame paste roll and sweet potato porridge.

2, food and vegetables, food and fruit collocation. The most common are pumpkin rice and carrot rice. If you add some fruits, such as red dates, lotus seeds, chestnuts or nuts, it will not only increase the content of vitamins and unsaturated fatty acids in the staple food, but also make the staple food have a unique flavor.

3. The collocation of staple food and wheat. The contents of protein, fat, B vitamins, calcium, zinc and other nutrients in oats, buckwheat and naked oats are higher than those in wheat flour, and some of them have health-care functions such as reducing blood fat. Such as buckwheat corn porridge; Barley sorghum rice porridge; Buckwheat, standard flour home-cooked cakes, etc.

4. Food and vegetables. Rice goes well with vegetarian dishes, such as rape rice.

5. Mix rice and noodles. It is more scientific to mix rice and flour in daily diet.

6. Staple food collocation at the banquet

The defect of traditional banquet is that the proportion of staple food is too small to reflect the position of staple food in diet. It is necessary to reform the irrationality of traditional banquet heat ratio. To realize the diversification of staple food, there are many patterns, varieties, complementary nutrition and delicious food. If you can add the following varieties, such as steamed stuffed bun, jiaozi, pie, spring cake, spring rolls and other flavor snacks that are mainly staple foods, such as grain and vegetables, main and non-staple foods and kidney beans.

Third, the skills of non-staple food collocation

1, meat and vegetable collocation. The collocation of meat and vegetables is not only complementary in taste, but also complementary in structure. For example, shredded green vegetables, fresh bamboo shoots and melon balls, stewed chicken with potatoes and so on. The collocation of meat and vegetables is an important principle and the key to collocation.

2, the collocation of vegetables. Such as burning three mushrooms, frying green vegetables, burning mushrooms and rotting bamboo, etc.

3. Texture matching. The main ingredients and ingredients are soft, brittle and tough, such as fried squid with garlic seedlings; Fried chicken slices as tender as cabbage.

4. Color matching. Main ingredients and ingredients. There are two kinds of color matching: color matching and color matching. The color scheme is mostly white, such as Xiaoyi Wen, fried pork slices with water bamboo, etc. There are great differences in different colors, such as fried meat slices with fungus. Color coordination will arouse people's appetite, on the contrary, if the collocation is not harmonious, it will affect people's appetite.

The principle of diet collocation 2 How to collocate is scientific and nutritious.

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 you 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.

A cup of yogurt in the morning:

Drinking a cup of yogurt regularly for breakfast in the morning helps to fight cancer. Of course, most people choose soybean milk and hot soybean milk, which is fragrant when they think of it. I can't say any more, besides, I'm hungry again.

Fruit accessories

Fruit is also a part of dietary nutrition and cannot be ignored. As the saying goes, golden apples in the morning, silver apples at noon and rotten apples at night are the image descriptions of fruits in nutritional supplements.

The principle of dietary collocation is 3 1, and meals have staple food, with equal thickness and thickness.

It is not difficult to have a staple food, which is completely in line with the eating habits of China people at home. The concept of matching the thickness of staple food is also very popular among eight people, but many people don't know what the proportion of coarse grains should be. According to the existing dietary guidelines, the proportion of coarse grains is preferably 50 feet (USDA guidelines), or at least one = two per day (China Health Planning Commission guidelines). Many people can't do this. They don't know enough about the importance of coarse grains, or take it for granted that flour and rice (flour and rice) are staple foods. What's more, they mistakenly think that eating too much coarse grains is not good, which is not conducive to gastrointestinal digestion.

Concentrated grains such as white rice, white steamed bread and white flour have poor nutritional value. Instant noodles, biscuits, high-fat bread, oil cakes, fried dough sticks and snacks containing oil, sugar, salt and alkali, or both, are especially bad, and should be eaten as little as possible.

Every meal should have fresh vegetables.

It is not difficult to eat vegetables for dinner, especially for lunch and dinner, but you need to choose carefully to eat good vegetables. First of all, we must ensure freshness. Pickled vegetables, pickled vegetables and vegetables stored for a long time are not recommended. Secondly, we should choose more dark vegetables, including dark green, red, yellow and purple, especially green leafy vegetables, such as spinach, rape, oily wheat and Chinese cabbage. Thirdly, we should choose more cruciferous vegetables, such as broccoli, rape, Chinese cabbage, cabbage, radish and so on. It has obvious anti-cancer effect. Finally, fungi and algae, such as mushrooms, fungus, kelp, Undaria pinnatifida and so on. It helps to improve immunity and make table vegetables more diverse.

Fresh vegetables are the only food that can be eaten as much as possible. Many of their health benefits have been confirmed by a large number of scientific studies, such as weight control, prevention of cardiovascular diseases, diabetes, cancer and so on. However, it is also important to eat vegetables correctly, cook moderately and use less oil and salt.

3, three meals must have protein food.

Protein food refers to fish, meat, eggs, milk and bean products. These foods have high nutritional value, which can not only provide high-quality protein, but also provide vitamins and minerals, such as calcium, iron, zinc, vitamin A, vitamin B and so on. So they are an important guarantee to maintain human nutrition. We must firmly grasp the core of protein food when catering.

Because protein can't be stored in the body, it will be used up in a few hours, so it is a good way to take protein for three meals, which can ensure that protein is well used. Generally speaking, protein can provide high-quality breakfast with dairy products, eggs and bean products. Protein can be supplemented with meat, fish, shrimp, eggs and bean products for lunch and dinner. Protein can be supplemented with milk and nuts. It is found that even if protein is taken in three meals, it has a stronger effect on delaying muscle attenuation after 50 years old than protein.

However, protein does not advocate eating a lot of protein or eating a lot of fish, meat, eggs and milk at every meal. These high-protein and high-fat foods must be taken in moderation. It's not good for protein to eat too much, not to mention the high fat contained in high protein will be harmful to health. When choosing high-protein foods, we should pay attention to the problem of fat, and choose high-protein and low-fat foods, such as low-fat or skim milk, egg white, fish and shrimp, lean meat and bean products.