Paper on Fruit and Human Health 1
Abstract: With the development of economy and society, people have higher and higher requirements for health, not only pursuing delicious food, but also paying more attention to the health of things. Diet is closely related to human health, and how to eat a reasonable and healthy diet is a topic that people often talk about. Scientific diet is an important aspect of health. In addition, we should establish a correct concept of health, actively practice a good lifestyle, and escort our work and study. Keywords: the importance of a reasonable diet, a reasonable, nutritious and healthy outlook on life
In contemporary society, reasonable diet has become a part of people's close attention. But most people think that it seems that as long as you eat reasonably and eat abundantly, it is a healthy and reasonable diet. One-sided and unscientific choice of food will only lead to unhealthy health. If we only consider the health of the body from the variety of food, sometimes it will even backfire.
First, the importance of reasonable diet
There is an old saying? People eat for the sky? That is the importance of diet. The human body needs seven kinds of nutrients: minerals, lipids, protein, vitamins, carbohydrates, water and dietary fiber. Understanding and understanding the functions of these nutrients and the ingredients contained in food will help us to eat reasonably and improve our quality of life. With the improvement of China's economic level, the diet of residents has also changed, but health problems have also followed. Diet-related diseases such as diabetes, hypertension and hyperlipidemia have increased rapidly. A reasonable diet will help to change this situation. A reasonable diet is to bring reasonable nutrition to the body, and to supplement the needs of our body through a reasonable and healthy diet, so as to create a good state of work and study.
Second, a correct diet and a healthy outlook on life.
Most of the nutrients needed in people's lives come from daily diet, and people meet the needs of human metabolism through food intake, so as to keep the human body healthy.
& lt me > develop good dining habits.
Guaranteed three meals a day, form? Have a good breakfast, a full lunch and a small dinner? Good habit. It is best not to play mobile phone, watch TV or chat while eating. You should chew slowly, be civilized, quiet, relaxed and natural. Don't eat too much food before going to bed. If you are really hungry, eat some biscuits and milk, and don't eat midnight snack often, which is easy to get stomach cancer. Also, eat fruit before meals and drink less milk tea and coffee.
< second > reasonable collocation and comprehensive nutrition.
The main nutrients contained in the same food are similar, but there are also differences, such as the obvious differences in vitamin content in grains. Therefore, when arranging meals, several foods should be reasonably matched and diversified as much as possible in order to get a nutritious and comprehensive meal.
(1) The food should not be too delicate, and the thickness should be matched.
Long-term consumption of refined grains will cause nutritional deficiency. In addition, too much dietary intake and too little dietary fiber will gradually weaken gastrointestinal function, leading to constipation or other more serious problems. Pay attention to the thickness of the diet, and often eat some coarse grains, each with its own strengths, which can play a complementary role in nutrition.
(2) Arrange the main and non-staple foods reasonably to obtain comprehensive nutrition.
Diet is mainly cereal, pay attention to the arrangement of non-staple food. The quality of protein in cereals is not good enough, and lysine in amino acids constituting protein is insufficient, while lysine content in soybeans or their products is high. Therefore, the nutritional value of protein can be improved by eating cereals and bean products together. At the same time, appropriate animal foods, vegetables and fruits should be selected to increase the intake of high-quality protein, various minerals, vitamins and cellulose. Third, eat more vegetables, fruits and potatoes.
Vegetables and fruits are rich in vitamins, minerals and dietary fiber. Dark vegetables such as red, yellow and green contain more vitamins than light vegetables. Vegetables can not only provide rich minerals, vitamins and dietary fiber, but also promote protein digestion and absorption of fish, meat, eggs and other foods. Fruit contains glucose, fructose and citric acid, which is richer than vegetables. Eating different kinds of fruits often can stimulate appetite and help digestion, which is very beneficial to human health. Generally, fruits have high sugar content, and diabetics often want to eat but dare not. In fact, diabetics can eat any fruit, but they must pay attention to the amount they eat each time and put it into the total energy, and it is best to eat it between meals.
< Fourth > Eat milk, beans or their products.
The intake of milk and beans in China residents' diet is very low, which leads to calcium deficiency in China residents. The average intake of calcium in the diet of ordinary residents only reaches about half of the recommended supply. Milk is the best food source of calcium. Nutrition experts believe that people should drink milk or eat dairy products all their lives. At the same time, soybean is also rich in water lysine, which can make up for the lack of lysine in grains and improve the nutritional value of dietary protein.
& lt Eat fish, poultry, eggs and lean meat, and eat less fat and meat oil.
Animal foods such as fish, poultry, eggs and lean meat are good sources of high-quality protein, fat-soluble vitamins and minerals. The amino acid composition of animal protein is more suitable for human needs, and its lysine content is higher, which is beneficial to supplement the shortage of lysine in plant food. The utilization rate of iron in meat is good, and it is a good food to prevent iron deficiency anemia. Fish and other aquatic products are ideal choices with high protein and low fat. Although the internal organs of livestock and poultry contain a variety of minerals and vitamins, they are rich in fat and cholesterol and should not be eaten too much. Because fat and meat oil contain too much saturated fatty acids and cholesterol, they are both risk factors for obesity and many chronic diseases. In order to reduce the risk factors of chronic diseases and prevent cardiovascular diseases early, we should eat less fat. Try to use less meat oil and more vegetable oil in daily cooking.
& lt 6 > Eat light and salt-free food.
A light diet is good for health. The World Health Organization recommends that the salt intake per person per day should not exceed 6 grams. China residents' salt intake is too high, and the average value is more than twice that recommended by the World Health Organization. Epidemiological investigation shows that the intake of sodium is positively correlated with the incidence of hypertension, so it is not advisable to have too much salt. & lt 7 > Quit smoking and limit alcohol.
Third, the misunderstanding in daily diet
1. Drinking milk on an empty stomach makes milk enter the intestine before it is fully digested, which is not conducive to nutrient absorption. At the same time, the hypnotic ingredients such as monochloramine in milk enter the body, which will make your work or study at a low tide. So drink milk with bread and other foods. On the one hand, it can ensure that breakfast has more energy; On the other hand, it can prolong its absorption process in small intestine and make proteins complementary.
2. Eat fruit immediately after meals: Scientists have pointed out through research that fruit contains a lot of monosaccharides that are easily absorbed by the small intestine, but if it is blocked in the stomach by food, it will cause flatulence and gastrointestinal discomfort due to corruption, so eating fruit should be one hour before meals or two hours after meals.
3. Meat and bone soup to supplement calcium: Many fracture patients like to use meat and bone soup to supplement calcium. Actually, the calcium content of meat and bone soup is not high. Meat and bone soup is high in fat because it has bone marrow. The recommended daily intake of calcium for adults is 800 mg. It is not enough to supplement calcium with meat and bone soup. Milk or calcium preparation should be used to supplement calcium. 4. Don't drink too much carbonated drinks.
Carbonic acid in carbonated drinks will form insoluble calcium carbonate with calcium in the body, take away the calcium in the food you eat, cause calcium loss and cause calcium deficiency symptoms.
Nutrition and health of fruits and vegetables is a science combining practice. Reasonable nutrition can prevent and treat many diseases. Food is the carrier of nutrients, and the nutrients needed by the human body must be obtained through food. Nutritionists advocate that food is used to meet the nutritional needs of human body, and that a reasonable diet is the basis of nutrition. Reasonable nutrition is the guarantee of health, longevity and strength. The so-called reasonable nutrition is to keep a balance between the nutritional physiological needs of the human body and various nutrients ingested by the human body through diet, and the diet should be reasonably matched.
Developing healthy eating habits is related to the future population quality of our country and is a great cause of strengthening the country and enriching the people. Only by attaching importance to ideology, scientific diet and healthy food sources can we achieve such a grand goal of strengthening the people.
In short, health is always a major theme in people's lives, and health is above everything else. Without a strong body, everything is impossible. There is a saying that health is the capital of revolution. The body is our own. If we don't live healthily, it's useless to have anything else, because you have no life to enjoy. Therefore, we should pay more attention to our living habits and eating habits, start from now on, start from small things, eat reasonably, form a healthy outlook on life, and make our tomorrow healthier and better!
References: 1. Human nutrition and social nutrition.
2. Food nutrition and health guide. Diet nutrition and health
4. Food Health Book (America) Robert? Duyf
5. The concept of dietary health in China's ancient dietary culture [J], literature and history knowledge, 2007.
Papers on Fruit and Human Health II
Fruit is one of the indispensable foods in people's daily life. It is rich in carbohydrates, organic acids, vitamins, cellulose, inorganic salts and pectin, so it has become an important source of nutrition in human life.
Keywords health; Fruit; nutrition
In our daily life, we have to deal with vegetables or fruits every day. Generally, vegetables are only served as a delicious food, while fruits are served as a kind of enjoyable food. Even many girls use fruit instead of three meals a day, thinking that they can lose weight and be good for beauty. But while you are in close contact with fruit, eating blindly and foolishly will not only bring you health, but also do harm to your body. In order to be healthy, we must know the characteristics of fruit.
I. Types of fruits
From the perspective of traditional medicine, fruits can be divided into three types: cold, warm and flat. Representatives of cold fruits are: watermelon, pear, banana, mango, orange, orange, persimmon, cantaloupe, pod and so on. Representative warm fruits are: hawthorn, pine nuts, chestnuts, pomegranates, pineapples, peaches, grapes, oranges, lychees, longan, durian and so on. Flat fruit mainly refers to: hawthorn, pineapple, papaya, apple, coconut and so on. Therefore, eating different fruits in different seasons, or because of different personal constitutions, choosing different kinds of fruits is different. Generally speaking, people with excessive heat constitution have strong metabolism in summer, sympathetic nerves are dominant, sweating a lot, and they are often flushed, thirsty, irritable and constipated, so they choose cold fruits in summer. But cold fruits should not be eaten more, otherwise it will be harmful to the body. If pear tastes sweet, it has the functions of stopping diarrhea, relaxing bowels and promoting digestion. Regular consumption can make the skin white and tender, but because they are rich in sugar and potassium salt, eating too much will endanger the health of the heart and kidneys, such as coronary heart disease, myocardial infarction, nephritis and diabetes. Citrus, grapefruit and other fruits have the functions of relieving cough and resolving phlegm, moistening lung and helping digestion, but eating too much can easily cause gastrointestinal dysfunction, toothache, hemorrhoids and even yellow spots on the skin. Therefore, people with stomach trouble and stomach cold had better eat less. People with qi deficiency and spleen deficiency should be careful not to eat watermelon, pear, banana, mango, orange and other fruits. The so-called qi deficiency generally refers to the deficiency of qi. Such people are generally pale and emaciated and can't eat anything, while spleen deficiency refers to poor digestive system and slow intestinal peristalsis. Therefore, eating cool fruit often will reduce the peristalsis of the stomach and make the muscles weak. Eating too much will lead to abdominal accounts due to indigestion. Because the elderly and children with poor stomach function are not suitable for eating cold fruits, if they really want to eat, they can eat less after lunch and before dinner, not too much. Warm fruits are generally used for people with poor appetite and deficiency of spleen and stomach. People who are usually afraid of cold stomach and cold food can generally eat some hot fruits. Flat fruits such as hawthorn and pineapple are good for appetizing and digestion. People who especially love meat generally eat hawthorn to help digestion and eliminate meat. This fruit can promote blood circulation and resolve phlegm, and has a good auxiliary therapeutic effect on cardiovascular and cerebrovascular diseases. People with high blood pressure and indigestion should eat more hawthorn. Sugar, salt and enzyme in pineapple have diuretic effect, and have certain auxiliary therapeutic effect on gastritis, hypertension and bronchi. Pineapple contains some organic acids, which not only increases the flavor of fruit, but also regulates the acid-base balance in human cells, improves blood circulation and promotes the rehabilitation of tendon inflammation and trauma.
Second, the classification of fruit nutrients
The most abundant fruit is water, which is generally between 70% and 90%. There are many substances dissolved in fruit juice, which is the part with the highest nutritional value. People consume at least 2500 ml of water every day, and the food we eat every day already contains a lot of water, such as 90% water in vegetables, 80% water in fruits and 70% water in meat and fish. After deducting these, drinking 1500 ml of water a day is enough. Moreover, fruit is also a food with more water, and the supply of heat is not much. Followed by the sugar in fruits, mainly glucose, sucrose and fructose. Mature fruit contains a lot of sugar, so it tastes sweet. In fact, all fruits contain sugar, especially bananas, grapes and apples. So eating too much sugar can easily have a negative impact on women who lose weight. Fruit also contains organic acids, but mainly malic acid, citric acid and tartaric acid. Ordinary fruit contains 0. 1% ~ 0.5% acid, so it tastes sweet and sour. At the same time, some organic acids in fruits can stimulate the secretion of digestive juice, thus helping digestion. In addition, fruit has a good laxative effect. Because it contains more cellulose, it can accelerate intestinal peristalsis and is beneficial to stool. Fruits often contain various aromatic substances and pigments, and some also contain a small amount of essential oil, which makes them have a special aroma, which can stimulate people's appetite and help digestion. Fruit also contains a variety of vitamins, which is the main intake component of people eating fruit. Including vitamin C, vitamin A, vitamin B 1, vitamin B2, vitamin D, vitamin K and vitamin E, it plays an important role in human health. When it comes to vitamin C, many friends can't help thinking of fruit. Some even think that as long as you eat fruit regularly, you won't lack vitamin C. In fact, this view is one-sided. Fruits are rich in vitamin C, but some contain little vitamin C. Some data show that kiwifruit, fresh dates, strawberries, loquat, oranges, oranges, persimmons, etc. are all rich in vitamin C. Vitamin C, also known as gastric acid resistance, is a water-soluble vitamin. Among all vitamins, vitamin C is the most unstable. It is easy to be destroyed, oxidized and decomposed during storage, processing and cooking. Fruit is also rich in minerals, mainly calcium, phosphorus, iron and other minerals, which are necessary for normal physiological activities of the human body. It can neutralize acidic substances such as fish, meat and eggs, and keep the acid-base balance of human body. Vegetables and fruits are rich in vitamins, minerals and dietary fiber, which are easy to digest and absorb. Antioxidants contained in fruits can also help babies improve their immunity and make them less likely to get sick, which is favored by young parents. However, self-made fruit juice is not only time-consuming and troublesome, but also easy to lose some nutrients (such as vitamin C) during processing. In fact, every kind of fruit has its special health care function. If you choose the right one, the effect is not worse than any health care product.
Classification of tri-acid-base fruits
Fruits can be divided into acidic fruits and alkaline fruits according to PH value. Acidic fruits mainly refer to citrus fruits. Acidic fruits should not be eaten too much. Acidic substances such as bayberry and plum are not easily oxidized and decomposed. If eaten with seafood, the tannic acid contained in it will solidify with protein and precipitate in the intestine, causing vomiting, abdominal pain, diarrhea and indigestion. The sour taste in fruit will also stimulate gastric mucosa together with gastric acid. Patients with ulcer should not eat acidic fruits, and those with constipation should also eat less acidic fruits to avoid aggravating constipation. Alkaline fruits are mainly divided into strongly alkaline, moderately alkaline and weakly alkaline fruits. Strongly alkaline fruits are: grapes and persimmons (cucumbers and carrots); Moderately alkaline fruits are: bananas, strawberries and lemons (tomatoes); Weak alkaline fruits are: apples and pears. These alkaline foods can make people healthy and smart, and children who eat more alkaline foods have high IQ, which is also beneficial to health and fitness. The body fluids of healthy people should be slightly alkaline (PH 7.3 ~ 7.4). This is conducive to the absorption and utilization of nutrients such as protein, maintaining a good state of blood circulation and immune system, and people are full of energy. And food itself is the foundation of human existence, which is closely related to human health and intelligence. If people want to live a long and healthy life, they must have a reasonable diet structure to make the body fluid environment reach the best state. And alkaline food itself has this health care function. After strenuous exercise, most people will feel pain and fatigue in their waist, legs or whole body muscles, and some will feel thirsty. At this time, some people will drink a lot of cola, some people will chew chocolate, and some people even think of eating chicken and fish. In fact, the more you eat like this, the more serious your muscle pain and fatigue will be. The reason is that the acid-base balance in the body cannot be maintained normally. On the contrary, the body fluid is acidic, which aggravates the fatigue symptoms, while the normal body fluid is weakly alkaline. After physical exercise, people will feel sore muscles and joints and mental fatigue. The main reason is that a large number of sugar, fat and protein in the body are decomposed, and acid substances such as lactic acid and phosphoric acid are produced in the process of decomposition. These acidic substances stimulate human tissues and organs, making people feel muscle and joint pain and mental fatigue. At this time, you should eat more alkaline foods such as milk, bean products and vegetables to neutralize the acidic components in the body and relieve fatigue.
Entering the 2 1 century, I hope everyone can learn more about fruits and health, make up fruits reasonably and healthily, eat healthy and beautiful, and guide a healthy and green new life.
References:
[1] Zhu Junyou, Application of moisture in food safety inspection in Li Yufeng. 2009.
[2] Zhang Jun, Li, Zhang Jun .2002 Research progress of homoauxin.
[3] Xu Yang, Wan Liang, Hu Na application of vitamin technology in food safety testing. 2008
Paper 3 on Fruit and Human Health
This paper lists the nutritional components of tomatoes, green beans and beans, then demonstrates their importance and discusses the best substitutes for the above foods.
Key words: tomato, beans, beans and lycopene
Legend has it that when an English duke went to South America, he found a kind of fruit called wolf persimmon. Then, when he returned home, he presented this fruit to Queen Elizabeth and won her heart? The fruit of this love is what we later called tomatoes. It is also said that when this fruit spread from the west to China, it was called tomato because it looked like eggplant. Opinions vary, but the nutritional value of tomatoes is the top grade among many fruits and vegetables. Because a friend of mine didn't like tomatoes, green beans and beans since he was a child, I couldn't help demonstrating the importance of three kinds of fruits and vegetables and their substitutes after attending the teacher's school course. I remember when the teacher was in class, the nutrition of fruits and vegetables was introduced in red, yellow, green, black and white. Among them, the red one is tomato. Lycopene is the main nutritional component of tomato, which can inhibit LDL oxidation. It is a red fat-soluble carotenoid, which has excellent antioxidant effect, good protective effect on prostate, and can also alleviate myocardial obstruction, reduce the damage of lymphocyte DNA caused by peroxidation in vivo, regulate tumor proliferation, activate immune cells, slow down atherosclerosis and other physiological functions. Lycopene exists widely in various organs and tissues of human body. Mainly distributed in human blood, adrenal gland, liver, testis, prostate, breast, ovary, uterus, digestive tract and other organs, in which blood, adrenal gland, liver and testis contain more lycopene. Lycopene has excellent physiological function, and its rate constant of scavenging singlet oxygen is 100 times that of vitamin e, a common antioxidant. Twice as much as carotene. Lycopene is a carotenoid with the strongest antioxidant activity. Lycopene can effectively prevent prostate cancer, and its inhibitory effect on ovarian cancer and lung cancer cells is significantly higher than that of lycopene. Carotene,? Carotene. Moreover, the content of lycopene in human body is related to people's life span.
Lycopene is a carotenoid, which exists in the form of long needle-like crystals in mature fruits. Has anticancer, coronary heart disease preventing and senile macular degeneration eliminating effects, and can also be used as yellow/red food pigment. In addition, lycopene is fat-soluble and suitable for cooked food. It can be seen that lycopene in tomatoes is unusual and rich in vitamin C. -Carotene and various minerals. The nutrition of tomatoes is 1.25 times that of apples and twice that of pears. It also contains organic acids to promote digestion.
Different fruits and vegetables have different lycopene content per100g pulp. Turtle fruit: 155-305mg, guava: 5.23-5.50mg, papaya: 0.1-5.3 mg, tomato: 0.2-20mg.
According to the data listed above, we can actually eat more fruits and guava to make up for the shortage of lycopene without eating tomatoes. In addition, in terms of vitamin C and carrots, tomatoes are not the highest. Small red pepper: vitamin C 144mg, carotene1.39 mg; Broccoli: vitamin C is 5 1mg, and carotene is 7.21; Tomatoes: vitamin C 19mg, carotene 0,55 mg. So we can make up for these deficiencies by eating more small red peppers and broccoli.
Besides tomatoes, beans also have high nutrition. As we know, beans have high starch content, but the fat content is below 2%, and the protein content is generally above 20%. Protein is of good quality and rich in lysine. Methionine is insufficient, so it can also play a complementary role with cereals, and their B vitamins and minerals are also relatively high.
After talking about the main nutritional components of tomatoes, let's talk about beans. I remember a classic line in the movie "The Promise" starring Nicholas Tse. There is meat to eat after you. ? In fact, we are eager to eat meat mainly for the protein and fat in the meat. Fat can reduce the hunger in the stomach. protein is not only a material for building the human body, but also essential for growth and tissue repair. It is also the raw material of various enzymes and hormones in the body; It can adjust the osmotic pressure balance of body fluids; Can adjust the acid-base balance; It is a means of transportation in the body; It is the raw material of antibodies and immune factors; It is also an important energy source for human body.
Besides high protein, beans have many other nutrients. Green beans (green beans) produced in Guangdong contain carotene 6 10? G, retinoic acid 102 G, ascorbic acid 27? G. Peas produced in Beijing contain carotene 70? G, retinoic acid 12 G, ascorbic acid 0? G. So we can see that the content of carotene and ascorbic acid in green beans is extremely high, and there are various rich minerals that are not listed. Finally, I think if you don't like mung beans and beans, remember to eat more soybeans or bean products. Because there are no special nutrients in green beans and beans, there have been many cases of poisoning due to undercooked green beans in recent years. Hemagglutinin and saponin in mung beans and beans will stimulate digestive tract mucosa and destroy red blood cells and coagulation function after entering the blood. If it is not removed or cooked, it will easily lead to nausea, vomiting, diarrhea, dizziness and other adverse reactions.