Protein yuk67yuk67 The carrier of life, protein, is the material basis of all life, an important part of body cells and the main raw material for the renewal and repair of human tissues. Without protein, there would be no life. Protein is composed of more than 20 kinds of amino acids, and the number and arrangement order of amino acids are different, so there are 6,543,800 kinds of protein in human body. Their structures and functions are very different, which leads to the diversity and complexity of life. 1 protein about 80g.

2 Fat (25-80g).

3 sugar is about 380 grams.

40 ml of water per kilogram of body weight.

5 Dietary fiber 20-30g.

Six minerals: calcium 400 mg, phosphorus 800 mg and 350 mg.

2500 milligrams of sodium and 200 milligrams of chlorine.

K 1600-2000 mg I 150 μ g

Iron10 ——15mg copper 30μ g zinc.

0.5- 1.5 mg manganese 12- 18 mg

70-50 micrograms of selenium

Germanium100-200-200 μ g chromium 50-200 μ g

7 vitamin VA 800 μ g VD 6 μ g VE 8- 10 μ g

Vk 65-80mg

VB11.5mg VB21.7 ——1.8mg.

VB3 13—— 19 mg VB6 2——3 mg

VB 122 mg folic acid 180-200 μ g waste acid 100 mg

Biotin VH100-300-300 micrograms

VC 60 mg

(V refers to vitamin) The physiological function of protein.

1. Construct and repair human tissues. 2. Maintain normal metabolism and transport of various substances in the body. 3. Maintain body fluid balance, osmotic pressure and acid-base balance. 4. Immunoglobulin can maintain the normal immune function of the body. 5. The main raw materials of various enzymes and hormones that constitute the essential catalytic and regulatory functions of the human body. 6. Maintain the normal functions of the nervous system: taste, vision and memory. 7. Provide heat energy. Lack of protein and healthy protein: Adult muscle atrophy, decreased body immunity, anemia, and edema in severe cases. Minors' growth and development are stagnant, anemia, poor intellectual development and poor eyesight. Protein's excess protein cannot be stored in the body, nor can it be absorbed by the body. Excessive intake of protein will lead to protein poisoning and even death due to metabolic disorder. Fish, eggs, bean products, nuts (such as peanuts, sunflower seeds and almonds), meat (such as beef, pork, chicken and mutton), wheat and dairy products. Daily recommended amount in protein (age) Daily recommended amount (g) Infant 0 yuk67 yuk671kloc-0/3 yuk67 yuk6735 children1yuk67 yuk6710 35 yuk67 yuk6770 teenagers/kloc-0. 438+08 70yuk67yuk6790 adult 70yuk67yuk6790 pregnant woman 65yuk67yuk6795 wet nurse 95yuk67yuk67 100 vitamin ayuk 67 yuk67 eye friend.

Vitamin A, also known as retinol or dehydroretinol, is a fat-soluble vitamin, which is soluble in fat, resistant to high temperature and easily oxidized in the air. Physiological function of vitamin a

1. Vitamin A is the raw material for synthesizing rhodopsin, which is a photosensitive substance and exists in the retina. Lack of vitamin A can not synthesize enough rhodopsin, which will lead to night blindness. 2. It helps to protect the health of skin, nose, throat, intima of respiratory organs, digestive system and urogenital epithelial tissue and avoid infection. 3. Maintain the growth and development of bones and teeth together with vitamin D, calcium and other nutrients. 4. Prevent goiter. 5. Cholesterol is an essential component for the synthesis of cortisol and glycogen. Vitamin A and health Because vitamin A is the main component of visual pigment, lack of vitamin A can lead to night blindness. Vitamin A deficiency can also lead to dry eye, thus reducing vision. In addition, vitamin A deficiency can lead to slow growth, abnormal bone and tooth development, dry skin, diarrhea, kidney and bladder stones and reproductive disorders in children. Excessive intake of vitamin A can cause poisoning, with symptoms such as loss of appetite, headache, blurred vision, impatience, alopecia, dry skin, diarrhea, nausea, hepatosplenomegaly; If pregnant women take too much vitamin A, they may give birth to babies with congenital malformation. The sources of vitamin A are liver, eggs, milk, carrots, beets, cabbages, mustard greens, spinach, pumpkins, sweet potatoes, zucchini, apricots, peaches, crabs and halibut. The recommended daily amount of vitamin a.

Recommended daily dosage for group age (year) (ug) Infant 0yuk67yuk67 1 200 children1yuk67 yuk671300 yuk67 yuk67 1000 adults1000.

Pregnant women 1000

Nanmu 1200

Vitamin B 1 yuk67yuk67 anti-beriberi nutrient vitamin B 1, also known as thiamine, is a water-soluble vitamin. The physiological function of vitamin B 1 is 1, which promotes the metabolism of carbohydrates and fats and plays a coenzyme role in energy metabolism. Without thiamine, there is no energy. 2. Provide energy for nerve tissue to prevent nerve tissue from atrophy and degeneration. Prevention and treatment of beriberi. 3. For the direct function of human body, it can maintain normal appetite, muscle elasticity and healthy mental state. Vitamin B 1 and health.

Mild deficiency of vitamin B 1 leads to disorder of glucose metabolism, causing anorexia, physical decline, fatigue, depression, impatience, growth retardation, numbness of feet and abnormal electrocardiogram. The serious deficiency of vitamin B 1 makes beriberi reach its peak, leading to polyneuritis (neuropneumonia), emaciation or edema, and cardiac insufficiency. Vitamin B 1 has not been found to have toxic effects. The sources of vitamin B 1 are meat, rice, corn, bean products, kidneys, nuts (sunflower seeds and peanuts), rice, bread, wheat bran and safflower powder. Daily recommended amount of vitamin B65438+daily recommended amount of 0 group age (mg) 0 yuk67 yuk671.3 yuk67 yuk670.51yuk67 yuk671.4 for infants.

Adult 1.4yuk67yuk67 1.6 pregnant woman 1.8 wet nurse 1.8 magnesium yuk67yuk67 is a metal element that can synthesize chlorophyll, accounting for 0.05% of human body weight, of which about 60% exists in bones and teeth, and 38%. The absorption and utilization rate of magnesium ingested from diet is 30yuk6740%, and the kidney is the main organ to regulate the magnesium level in the body. Magnesium deficiency generally does not occur in the human body. Physiological function of magnesium

1. It is an important part of bones and teeth. 2. It is an activator of enzyme system in vivo. 3. Magnesium can regulate and inhibit muscle contraction and nerve impulse.

Magnesium and health

Symptoms caused by magnesium deficiency. 1, the nervous system will be affected, causing irritability, tension and stress. 2, muscle tremor and colic. 3, regular tingling. 4, arrhythmia, palpitations. 5, hypoglycemia, weakness, fatigue, tension, trembling hands and feet. Sources of magnesium Fresh green leafy vegetables, seafood and beans are good food sources for magnesium education. Coffee (instant), cocoa powder, grains, peanuts, walnuts, whole wheat flour, millet, bananas, etc. It also contains more magnesium and magnesium. Recommended daily dose group age (years) (mg) infant 50yuk6770.

Children 150yuk67250 adults 300yuk67350 pregnant women 450

Nanny 450

The maximum safe daily intake (SDA) is the nutrient with the highest thermal energy of 3g fat yuk67yuk67.

Fat produces the most heat energy of all nutrients. Fat is insoluble in water, and edible fat consists of saturated fatty acids, unsaturated fatty acids and lipids. Saturated fatty acids have a high melting point and are solid at room temperature, while unsaturated fatty acids have a high melting point and are liquid at room temperature. Due to different structures, it can be divided into monounsaturated fatty acids and polyunsaturated fatty acids. Among polyunsaturated fatty acids, yuk673 unsaturated fatty acid has special functions of preventing cardiovascular diseases and improving intelligence, and has become an important raw material for various health foods. Lipids are phospholipids and cholesterol. The physiological function of fat is 1. It provides the necessary heat energy to sustain life; Maintain body temperature and store heat energy. 2. One of the important components of body cells. Phospholipids and sterols in fat are indispensable substances for forming new tissues, repairing old tissues, regulating metabolism and synthesizing hormones. 3. Fat is a solvent for fat-soluble vitamins A, D, E, K, etc. 4. Provide essential fatty acids for human body. Aromatic substances are mostly fat-soluble, and fat is beneficial to improve the flavor and taste of food to increase appetite. 6. It can prolong the residence time of food in digestive tract, which is beneficial to the digestion and absorption of various nutrients. Fat and healthy fat are important nutrients and basic ingredients of food. Excessive intake of saturated fatty acids can easily induce cardiovascular and cerebrovascular diseases, lead to obesity, and also induce hypertension and diabetes. For people who use vegetable oil as edible oil, there is generally no shortage of fat. As long as a certain amount of yuk673 unsaturated fatty acid is supplemented in the diet, hyperlipidemia and Alzheimer's disease can be prevented. Supplementing proper amount of yuk673 unsaturated fatty acids in the diets of infants, children and adolescents can improve IQ and memory. The sources of fat are vegetable oil, peanut oil, rapeseed oil, soybean oil, sunflower oil, safflower oil, linseed oil, perilla oil and fish oil. Meat and viscera of animals, nuts such as walnuts, almonds, peanuts and cassia seeds, beans such as soybeans, adzuki beans and black beans, and some grains such as corn, sorghum, rice, adzuki beans and millet.

Daily recommended amount of fat group age (years old) Daily recommended amount (grams) Infants under 3 years old 35yuk67yuk6740 children 3yuk67yuk676 40yuk67yuk6750 primary school students 6 yuk67 yuk6712 45 yuk67 yuk6712 middle school students12 yuk67. Older people over 60 years old

Vitamin C yuk67yuk67 Nutrients in fruits and vegetables Vitamin C, also called ascorbic acid, is a water-soluble vitamin. Among all vitamins, vitamin C is the most unstable. It is easy to be destroyed during storage, processing and cooking. It is also easily oxidized and decomposed. The physiological function of vitamin C is 1, which promotes the biosynthesis of collagen. Conducive to faster healing of tissue wounds. 2, promote the metabolism of tyrosine and tryptophan in amino acids, and prolong the life of the body. 3. Improve the utilization rate of iron, calcium and folic acid. 4. Improve the metabolism of fat and lipids, especially cholesterol, and prevent cardiovascular diseases. 5. Promote the growth of teeth and bones and prevent gum bleeding. 6. Enhance the body's anti-stress ability and immunity to the external environment.

When vitamin C and healthy vitamin C are deficient, its symptoms are 1. Gum swelling and bleeding, gum ulceration, loose teeth. 2. Skeletal deformity, easy to fracture. 3. The wound is difficult to heal. Further, it will cause scurvy and anemia. 4. Hemorrhage and heart failure may lead to sudden death in severe cases. 5. Decreased muscle fiber, including myocardial decline. Vitamin C is a non-toxic nutrient, but it will be harmful if it is consumed more than 8 grams a day. Symptoms include nausea, abdominal cramps, diarrhea, excessive iron absorption, destruction of red blood cells, increased bone mineral metabolism, blocked anticoagulant therapy, increased plasma cholesterol and possible dependence on large doses of vitamin C. The sources of vitamin C are kiwi fruit, cherry, citrus fruit, guava, green pepper or red pepper, mustard, spinach, strawberry, grape and tomato. Recommended daily amount of vitamin C Age (years old) Recommended daily amount (mg) Infant 0yuk67yuk67 1 30

Children1yuk67yuk671035yuk6750 teenagers1kloc-0/yuk671850yuk6760ca5h; Cushing

60 year old adult

Pregnant women 80 wet nurses 100 zinc yuk67yuk67 metal elements that promote body development and tissue regeneration.

Zinc plays an important physiological role in human body. Children's short stature, hypoplasia and mental retardation are all related to zinc deficiency. Animal food is rich in zinc. Zinc is a weak toxic element, and zinc poisoning generally does not occur when ingested from the diet.

Physiological function of zinc 1, protein, carbohydrate, lipid and nucleic acid metabolism. 2. Participate in gene expression and maintain the integrity of cell membrane structure. 3. Promote the growth and development of the body and tissue regeneration. 4. Protect the normal function of skin and bones. 4. Protect the normal function of skin and bones. 5. Promote intellectual development. 6. Improve normal taste sensitivity. Zinc and health

The most common cause of zinc deficiency is unbalanced diet. Zinc deficiency is manifested as loss of appetite, slow growth and development pool, rough and chapped skin, loss of taste, fading of hair pigment, white spots on nails and slow wound healing. Zinc deficiency in pregnant women may even lead to fetal malformation. The source of zinc human colostrum is a high-quality source of zinc. Drinking water in most cities contains almost no zinc. The main food sources of zinc are meat, liver, spices, brown rice, millet, egg yolk, beans, celery, seafood and so on. Daily recommended amount of zinc Group age (years) Daily recommended amount (mg)

Baby 0yuk670.5 3 baby 0.5yuk67 1 5 baby 10 adult 1 5 pregnant woman 20 wet nurse 25 vitamin E yuk67yuk67 is a kind of nutritional substance to keep youthful vitality, also known as tocopherol, which is a fat-soluble vitamin. Vitamin E*** has eight compounds, among which tocopherol has the strongest biological activity and is closely related to human health. The physiological function of vitamin E is 1, and it is not resistant to heat, acid and alkali. It is a strong antioxidant, which can effectively prevent the rancidity of fatty acids in food and digestive tract and protect cells from harmful substances produced by oxidation of unsaturated fatty acids. 2. It is an excellent free radical scavenger, which can protect biofilm from free radical attack and is an effective anti-aging nutrient. 3, improve the body's immunity. 4. Maintain the integrity of red blood cells and promote the biosynthesis of red blood cells. 5. It is an important promoter of cell respiration, which can protect lung tissue from air pollution. 6, pre-fat cardiovascular disease. Vitamin e and health

Lack of vitamin E can cause infertility, muscle contraction, myocardial abnormality, anemia and so on. Newborn babies (especially premature babies) suffer from vitamin E deficiency (caused by shortened life span of red blood cells), with symptoms such as edema, skin damage and abnormal blood. Patients with vitamin E deficiency can't absorb fat, and the level of tocopherol in blood and tissues is low, which increases the fragility of red blood cells, shortens the life span of red blood cells and increases the excretion of creatine in urine. Vitamin e is relatively nontoxic. However, if you eat too much, you will feel sick. Because excessive intake of vitamin E can be excreted from feces, it is a highly safe nutrient. The sources of vitamin E are vegetable oil, nuts, asparagus, meat, eggs, vegetables, oatmeal, potatoes, seafood and tomatoes. Recommended daily amount of vitamin E Age (years old) Recommended daily amount (mg) Infant 0 yuk67 yuk67 1 4 yuk67 yuk676 Infant 1 yuk67 yuk67 1 adolescent1. Uk 67 yuk671811yuk6714 adults 15 pregnant women 15.

Carbohydrate yuk67yuk67 The cheapest energy carbohydrate consists of three elements: carbon, hydrogen and oxygen. Because the ratio of hydrogen to oxygen is two to one, which is the same as water, it is called carbohydrate. It is the cheapest of the three main nutrients that provide heat energy for human body. There are two kinds of carbohydrates in food: effective carbohydrates that people can absorb and utilize, such as monosaccharides, disaccharides, polysaccharides and ineffective carbohydrates that people can't digest, such as cellulose. The physiological function of carbohydrate is 1, and it is an important substance that constitutes the body. 2. Provide heat energy. 3. Adjust the taste of food. 4. Energy needed to maintain brain function. 5. Regulate fat metabolism. 6. Provide dietary fiber. Carbohydrates and lack of carbohydrates in a healthy diet can lead to general weakness, fatigue, decreased blood sugar content, dizziness, palpitation and brain dysfunction. Severe cases can lead to hypoglycemia coma. When there are too many carbohydrates in the diet, they will be converted into fat and stored in the body, which will make people too obese and lead to various diseases such as hyperlipidemia and diabetes.

Sources of carbohydrates Generally speaking, there is no specific dietary requirement for carbohydrates. It is mainly to obtain a reasonable proportion of calorie intake from carbohydrates. In addition, at least 50 ~100g of digestible carbohydrates should be ingested every day to prevent carbohydrate deficiency. The main food sources of carbohydrates are sucrose and cereals (such as rice, wheat, corn, barley, oats, sorghum, etc. ), fruits (such as sugar cane, melon, watermelon, banana, grape, etc. ), nuts, vegetables (such as carrots, sweet potatoes and so on. ) and other vitamins. Vitamin B2, also known as riboflavin, is slightly soluble in water and heated in neutral or acidic solution. The storage of vitamin B2 in the body is very limited, so it should be provided through diet every day. Two properties of vitamin B2 are the main reasons for its loss (1), which can be destroyed by light; (2) Heating in alkaline solution will be destroyed.

The physiological function of vitamin B2 is 1. Participating in the metabolism of carbohydrate, protein, nucleic acid and fat can improve the utilization rate of protein and promote its growth and development. 2. Participating in the growth and metabolism of cells is an essential nutrient for the metabolism and repair of tissues. 3. Strengthen liver function and regulate adrenaline secretion. 4. Protect the function of skin, hair follicle mucosa and sebaceous glands. Vitamin B2 and health are different from all other vitamins. A slight deficiency of vitamin B2 will not cause any serious diseases. However, severe vitamin B2 deficiency can cause some diseases, such as angular stomatitis, glossitis, seborrheic dermatitis of nose and face. Red eyes and cornea, congestion and so on. As far as we know, vitamin B2 is nontoxic. Vitamin B2 comes from meat, eggs, liver, kidney, heart, corn, almonds, eggs, mushrooms, bean products, wheat bran and cheese. Recommended daily amount of vitamin B2 Age (years old) Recommended daily amount (mg) Infant 0 yuk67 yuk671.4 yuk67 yuk670.7 Infant1yuk67 yuk6710000.7 yuk67 yuk671.4 Teenager/kloc. 7181.6 yuk67 yuk67 1.8 adult 1.2yuk67yuk67 1.5 pregnant woman 1.8 wet nurse1.8

Iron yuk67yuk67 Nutritional iron for preventing nutritional anemia accounts for 40 parts per million of the human body, and adults contain about 4 grams of iron, 70% of which is functional iron, mainly distributed in red blood cells and hemoglobin molecules, and the other 30% is stored in liver, spleen and bone marrow. The absorption and utilization rate of dietary iron is 10%. Physiological function of iron 1. Iron and protein combine to form hemoglobin and myoglobin. Maintain the normal growth and development of the body. 2. Participate in the transportation and exchange of oxygen and carbon dioxide in the body and organize breathing. 3. It is a component of many important enzyme systems in the body. Iron and health

Iron deficiency can cause iron deficiency anemia, which makes people weak, pale, tired, dizzy, allergic to cold, short of breath and hypothyroidism. Excessive iron intake can lead to chronic or acute iron poisoning, and chronic and moderate symptoms such as liver containing a lot of iron can lead to cirrhosis and pancreatic fibrosis. Acute iron poisoning leads to severe and extensive necrosis of gastrointestinal epithelium, which eventually leads to death. Source of iron (it is safe to take no more than 75 mg per day)

Daily recommended amount of iron such as liver, bovine kidney, waste sugarcane honey, caviar, chicken viscera, cocoa powder, fish, potato, polished rice, soybean, spinach, lettuce and leek (mg) Children under 9 years old 10 children 65438+10 yuk6712/0.

The maximum safe daily intake of calcium for lactating mothers is 75mg yuk67yuk67. The most abundant mineral element in human body is calcium, accounting for about 2% of body weight. Widely distributed in all tissues and organs of the whole body, 99% of which are distributed in bones and teeth, and maintain their normal physiological functions; 1% is distributed in soft tissue and extracellular fluid, which plays an important role in regulating physiological and biochemical reactions in vivo.

The physiological function of calcium is 1, which forms hard tissues such as bones and teeth. 2. It is a chemical messenger in cells, which affects the transmission of nerve cells. 3. The coagulation mechanism is inseparable from calcium. 4. Necessary triggers for controlling basic reactions among myosin, actin and ATP. And affect the ion permeability of cell membrane. Calcium and health

Calcium deficiency mainly affects the development and structure of bones. The clinical symptoms are infantile rickets and adult osteomalacia and osteoporosis. Calcium is a non-toxic element, but too much intake will lead to high serum calcium, which will lead to diseases of digestive system, serum system and urinary system. CA 5H Cushing

The source of calcium is about 5 hours; Cushing

CA 5H Cushing

Daily recommended amount of calcium Population age (years) Daily recommended amount (mg) Children 500UK671000 Adults 800

Pregnant women 1000

Nanmu 1500

Copper yuk67yuk67 is a metal element to maintain the health of the central nervous system.

Copper is widely distributed in various organs and tissues of human body, with the highest content in liver, kidney, heart, hair and brain. The physiological function of copper is 1, which maintains normal hematopoietic function and iron metabolism. 2. Maintain the health of the central nervous system. 3. Protect the normal pigment and structure of hair. 4. Maintain normal bones, blood vessels and skin. 5. Protect body cells from the poison of superoxide ions.

The healthy food forum in rice system is also introduced.