According to Teacher Xia Meng, if we seriously "eat and drink properly, live regularly and don't work rashly", we can "live in harmony with God until the end of our lives".
In a person's life, most cells in the body are constantly renewing, and the damage is repaired through regeneration. This life is a process in which cells constantly repair themselves. The essence of illness is that the speed of cell damage exceeds the speed of cell repair. In addition to genetic and external factors (infection, car accidents, burns, etc. ) and other congenital and irresistible factors, unhealthy psychology and unreasonable diet, exercise and sleep are the main factors affecting cell lifestyle and cell damage repair.
Only by eating a variety of foods and reasonably matching a balanced diet can the body get all the nutrients it needs, that is, the seven nutrients:
1. Carbohydrates (also known as sugars, including glucose, fructose, maltose, starch, etc. )
2. protein (divided into essential amino acids and non-essential amino acids)
3. Lipids (divided into fats and lipids, and fats are also called triglycerides, which are divided into essential fatty acids and non-essential fatty acids; Lipids include phospholipids, cholesterol, cholesterol lipids, glycolipids)
4. Vitamins (divided into fat-soluble vitamins and water-soluble vitamins)
5. Minerals (divided into macro elements and trace elements)
6. Dietary fiber (divided into soluble dietary fiber and insoluble dietary fiber)
7. Water
Food has four main destinations in the human body:
Provide energy to cells-mainly by carbohydrates, that is, grains, fruits and so on.
Become a cell structure-mainly composed of protein and lipids, mainly found in meat, eggs, milk and fish.
Regulate cell metabolism-protein and cholesterol, as well as vitamins and minerals.
Nutritional intestinal flora-dietary fiber in food.
Food intake is not balanced. Too much carbohydrate intake, the human body can not consume, will lead to obesity, diabetes and other diseases. However, the lack of nutrients that provide structure for cells and form regulatory substances will lead to Alzheimer's disease, dementia and so on. This is what we often say, "Illness comes from the mouth".
For modern people who don't exercise much, the best food choices are: low energy density and high nutrient density. If you are a manual worker, you need high energy density and high nutrient density. The so-called energy density refers to how much energy and nutrients are provided to cells per unit volume. For example, compared with fried steamed bread, it is certain that the latter has higher energy density. The so-called nutrient density refers to the amount of nutrients contained in a unit volume. For example, both steamed bread and jiaozi contain carbohydrates, while jiaozi contains meat, oil and vegetables, which are higher in energy density and nutrient density than steamed bread.
Three-step calculation of energy required for 1.
First, height and weight. Standard weight = height (cm)- 105.
Second, the amount of activity. Generally, light manual workers consume 30 kilocalories per kilogram of standard weight, moderate manual workers consume 35 kilocalories, heavy manual workers consume 40 kilocalories, and long-term bedridden people consume 25 kilocalories.
Third, the ratio between the three major energies. Protein 10%- 15%, lipid 20%-30%, carbohydrate 55%-65%.
For example, a 54-year-old male civil servant is tall 175 cm and weighs 72 kg. He drives to work every day without extra exercise.
1. The standard weight is 70kg = 175- 105.
Second, the total energy required every day is 2 100 kcal = 70× 30.
Third, calculate three energy ratios:
Carbohydrate is 55%: 2100× 55% =1155 calories, and each gram of carbohydrate generates 4 calories, so the daily carbohydrate intake is 1 155 ÷ 4 = 288.75 grams.
Protein 1 5%: 2100×15% = 315 kcal, and each gram of protein generates 4 kcal of energy, so the required protein is 315 ÷ 4 = 78.75g, that is, it can be used.
Lipid 30%: 2 100× 30% = 630 kcal. If 1 g fat produces 9 kilocalories, it needs 630 ÷ 9 = 70 grams, of which vegetable oil accounts for half. Animal oil can be obtained when eating eggs, meat and milk.
2. protein equilibrium: When choosing the appropriate protein, animal protein should account for half of the total protein.
Animal protein includes meat (including quadrupeds, two-legged birds and fish), eggs and milk. Animal protein should account for half of the daily diet. Please also note:
(1) Soymilk cannot replace milk;
(2) It is not necessary to carry out it meticulously and resolutely every day, and it shall not exceed 1g and not be lower than1g..
(3) Generally speaking, it is enough to reach the overall balance in a period of time, and it is best to take one week as a cycle.
3. Carbohydrate balance: Take physical exertion as a reference, and eat more staple foods such as cereals, potatoes and miscellaneous beans.
The biggest function of carbohydrates is to provide energy for the human body, including rice, noodles, cakes, sweet potatoes, potatoes and so on. Its intake is mainly determined by the amount of physical exertion. Manual workers should eat more, the specific amount is determined according to the nature of the work and the amount of exercise; At the same time, mental workers with little exercise should eat less, but they should ensure about 150 grams of food every day. Usually, you can eat less meals and eat more complex carbohydrates, such as potatoes, oats and lotus roots.
3. Lipid balance: the intake is not less than 30% of the total energy, and the intake of animal and plant fats is half (meat, eggs, milk, fish, vegetable oil and nuts).
Lipids include fats and lipids, and fats are triglycerides, also known as neutral fats; Lipids include phospholipids, cholesterol and glycolipids. Consumption of fat: supply heat, provide essential fatty acids, protect internal organs, etc. The role of lipids: building cell membranes. Phospholipids, cholesterol and protein are essential for keeping a person smart and delaying aging. Generally speaking, eating an egg, a bag of milk and 100- 150 lean meat every day and eating fish 2-3 times a week is basically enough for animal fat.
4. Vitamin balance: it is extremely easy to lack and difficult to measure.
The human body needs two kinds of vitamins: one is fat-soluble vitamins, including vitamins A, D, E and K, which must be dissolved in oil to be absorbed. The other is water-soluble vitamins, including vitamin B and vitamin C, which are soluble in water and easy to lose. It should be noted that water-soluble ones are not afraid of too much intake, but they are afraid of not enough; If you ingest too much fat-soluble substances, it will lead to poisoning.
5. Mineral balance: follow the principle of moderation and nature.
Mineral balance mainly emphasizes comprehensiveness and diversity, and the amount of intake should be equivalent to the human body's demand. Minerals must come from outside, and the content in human body is less than 5%, but almost all important functions of human body will be involved, so we need to pay attention to it, otherwise it is easy to be lacking.
6. Dietary fiber balance: Pay attention to fruits and vegetables.
Dietary fiber mainly exists in vegetables and fruits, rarely in polished rice and refined flour, but not in fish milk. It is best to eat a catty of vegetables every day, of which leafy vegetables are best accounted for half; It is best to eat fruits with skins: the staple food is mainly whole grains, potatoes and roots, and less refined rice, refined flour and refined flour processed products such as bread, cakes and biscuits.
7. Water balance: Two small indicators can quickly judge whether drinking water is appropriate.
A person's daily intake of water is about 2500 ml, which comes from three sources: drinking water, food and substance metabolism. There are two main indicators to judge whether the amount of drinking water a day is appropriate: one is to see whether you are thirsty, and the other is to observe the color of urine and the amount of urine discharged. Usually urinate once every 3-4 hours, and the dark yellow urine indicates insufficient drinking water. If you go to the toilet often and your urine is clear as water, you will drink too much.
The dietary structure that best meets the standard of low energy and high nutrition is Mediterranean dietary structure, which refers to a healthy, simple, light and nutritious diet. Its food composition is as follows:
First, food. Mainly whole grains, including all kinds of whole wheat, corn, potatoes, beans, potatoes and roots.
Second, vegetables. Eat fresh vegetables and seldom process them. Such as tomatoes, onions, sweet peppers, etc.
Third, fruit. All kinds of fresh fruits, such as lemon, common, blueberry, etc.
Fourth, protein class. Fish, eat some livestock and poultry meat every week, mainly lean meat; Eat eggs every day, and eat proper amount of yogurt or cheese milk every day.
Fifth, oil.
1. The best medicine in the world: breakfast, lunch and dinner.
(1) 100 points for Chinese healthy breakfast.
People just get up on an empty stomach in the morning, and the gallbladder is full of bile, which is synthesized by the liver in the middle of the night and reaches the gallbladder before dawn. If you eat greasy food for breakfast, the gallbladder will contract immediately and expel bile, which can prevent the formation of gallstones.
Calculate the energy ratio first, and the energy of breakfast should account for1/3-1/2 of a day; For example, if a man with a height of 175 cm does light manual labor and his daily energy is (175-105) × 30 = 2100 calories, then breakfast needs at least 2100 ÷. .
Second, choose enough kinds of food to build a good structure, including: grain, animal food, vegetables, fruits and oils.
The author recommends several combinations of nutritious breakfast in the book:
Chinese breakfast combination:
The first kind: steamed stuffed bun (carbohydrate)+egg (protein)+fruit and vegetable juice (vitamin+dietary fiber).
The second type: whole grain rice (carbohydrate)+eggs, milk (protein)+fruits (vitamins+dietary fiber).
Western breakfast combination: whole wheat bread (carbohydrate)+ham and eggs (protein)+fruit and vegetable juice (vitamins+dietary fiber).
(2) Please follow the principle of "three pillars" for lunch.
There are two considerations for lunch:
First, build a good structure. Vegetables account for12, protein (meat, fish and eggs) accounts for14, and cereals account for14.
Second, the combination of meat and vegetables.
Three taboos for lunch: avoid drinking, avoid saving trouble (that is, fast food and instant noodles), and avoid being too spicy.
(3) The real value of dinner: make up for the nutrition that I haven't eaten all day.
Dinner is usually at 6-8 pm. Dinner should be light. Light refers to less oil and less salt, not to say not to eat protein food, but to pay attention to less oil and eat lean meat and fish. Animal protein can produce many neurotransmitters in the brain, such as melatonin, which helps sleep. In addition, eat less food and try to avoid caffeinated drinks and foods, gas-producing foods such as beans and onions, and spicy foods.
It is best to eat 30 kinds of food a day.
The first principle of a balanced diet is to "diversify food as much as possible", that is, to be an omnivore.
Diversification is divided into two levels: first, food types should be mixed: vegetables, meat, grains, beans and other different kinds of food should be eaten; Second, the composition of food should be diversified: for example, eating meat, not just pork, but eating pork today, eating beef tomorrow, eating fish and shrimp the day after tomorrow, eating chickens and ducks the day after tomorrow and so on.
About vegetables: the nutritional value of dark vegetables is higher than that of light vegetables, among which green > purple > yellow > red > white. For example, broccoli is 88 times more nutritious than cauliflower.
Pay attention to the following points when eating vegetables:
1. Pay attention to the amount of vegetables. Everyone should eat about 1 kg of vegetables every day, half of which are dark. Some vegetables are green and purple on the surface, but they are really white inside, such as cucumber, eggplant and wax gourd, which are not dark vegetables.
2. Pay attention to the types of vegetables. Eat all kinds of vegetables, don't be partial to food.
Try eating some raw vegetables. For example, a little drop of boiling water, or stir-fry for a short time.
Try to eat the whole plant, that is, the root, stem, flower and fruit of a plant. Root vegetables include carrots and white radishes, stem and leaf vegetables include rape, leek, Chinese cabbage and spinach, and fruits include tomatoes, beans, cucumbers, loofah, eggplant and peas.
5. Try to eat with skin. Vegetable skin contains more dietary fiber. Eating more can prevent obesity, hyperglycemia, hyperlipidemia, and even colon cancer because of this detail.
Seven nutrients make up cells, which are the basic substrates of cell metabolism. Eating not only makes us feel full, but more importantly, makes us live, not only to live, but also to live better.
Summary: The biggest feeling after reading this book is that my diet is too simple. To save trouble, I often eat casually. For example, breakfast is bread, lunch is rice+a meat dish (more shrimp and more chicken)+a vegetable, and dinner is more noodles. I feel obviously fat recently, and my waist and abdomen have become fatter. In fact, I eat too much carbon dioxide and too little vegetables and protein. I need to be myself. The so-called "disease from the mouth" does have some truth, and some chronic diseases can really be adjusted through diet. For example, my mother had a little fatty liver before the physical examination, so I will pay attention to my diet in the future.
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