But why do some people get sick every three days while others live a long and healthy life? They all say that "illness comes from the mouth" because you didn't eat right.
A person's daily energy consumption is mainly basic metabolism, exercise and food digestion. The sources of energy are mainly three nutrients: carbohydrates, protein and lipids, which are called "productivity nutrients".
The three energy ratios in most nutrition books are protein 10%~ 15%, lipid 20%~30%, and carbohydrate 55%~65%.
There is a simple way to judge whether energy intake is too much: when energy intake is greater than consumption, excess productive substances will be stored in the human body, and people will gain weight; On the contrary, people will be emaciated, weak and their resistance will decrease.
If you usually consume a lot of energy, such as manual workers such as couriers who send express delivery, the intake of various nutrients should be greatly increased because of the great increase in energy consumption.
Older people generally consume less energy, so the total dietary energy should be reduced accordingly, but the proportion of the three major energies should not be changed.
Protein is the most basic component of the human body. Protein is the main component of human brain, nerve, skin, muscle, viscera, blood, and even nails and hair. At the same time, protein is also the raw material for the growth and development of the body, the renewal of aging tissues and the repair of new cells in damaged tissues.
If the energy is insufficient, the carbohydrate in the body has been used up, and the body will supply energy by consuming fat and protein.
Protein balance is essentially the balance of amino acids, and protein whose amino acid composition basically meets the needs of human body is called high-quality protein. This kind of protein is mainly animal protein, including meat, eggs and milk.
In a person's daily diet, high-quality protein should account for half of protein's total intake. In addition, the quality food in protein is interchangeable. If you eat more fish today, you can eat less meat. If birds eat too much, eat less livestock; If you don't eat fish and shrimp, you should increase the intake of lean meat of livestock and poultry accordingly.
The biggest function of carbohydrates is to provide energy for the human body.
Although carbohydrates, lipids and protein can all produce energy, the energy provided by carbohydrates is the first in terms of their advantages and disadvantages.
Carbohydrate, also known as sugar, can basically be equivalent to our staple food: rice, noodles, cakes, sweet potatoes, potatoes and so on. Eating too much staple food is not a good thing. Instead of producing too much energy, it will become excess fat.
As the amount of exercise decreases rapidly and our eating habits have not changed, we consume more energy than we consume, which leads to energy saving, so the number of obese people increases and we suffer from many diseases.
Therefore, in order to ensure the energy balance, we must find ways to exercise more from its consumption.
The existence of lipids mainly provides us with heat, protects internal organs and constructs cell membranes.
Foods containing lipids include vegetable oil, animal oil, nuts, fats in processed foods, subcutaneous fat of animals, lipids (phospholipids, cholesterol, glycolipids) in animal brains, fish oil and so on.
Generally speaking, our daily intake of lipids should account for about 30% of the total energy in a day. Generally speaking, eating an egg, a bag of milk, 100g ~ 150g lean meat every day and eating fish 2~3 times a week is basically enough.
When the intake of fatty food is greater than the consumption, it is mainly manifested as obesity and stout limbs; However, when the intake of fatty food is lower than the consumption, a series of symptoms such as weight loss and vitamin deficiency will appear.
The content of vitamins in human body is very small, less than 1%, but without vitamins, many important life activities in human body cannot be completed, so it is called "vitamins".
However, vitamins are very special, and vitamins obtained from food are generally not excessive, or even easy to lack. This is because vitamins cannot be synthesized in the human body and cannot be transformed into each other. They can only be obtained from food. If you are picky eaters or partial eaters, or the food is single and fixed, and you don't take enough vitamins, a series of problems will occur.
Remedial measures: directly obtain vitamin A from animal liver, cream and eggs, or create an oily environment, such as stewed beef brisket with carrots, fried broccoli and fried spinach.
Remedy: Eat more animal liver, milk, eggs, beans and green leafy vegetables, lean meat, fruits and nuts.
Remedy: Eat more than three kinds of fruits and fresh vegetables every day, and eat more fruits such as leek, spinach, sweet pepper, cauliflower, citrus, hawthorn and grapefruit.
Remedial measures: accept sunlight and eat more animal liver, eggs, milk, salmon, etc.
Vitamins, minerals and water in vegetables are absorbed into the blood in the intestine, and the rest is dietary fiber. It passes through the small intestine and comes to the large intestine. It is food for bacteria, which can promote bacterial reproduction and increase the number of bacteria in feces.
Excessive dietary fiber intake, mainly in people who lose weight. Yes, it is to lose weight. Because eating such food can increase satiety.
Many people who lose weight by eating more dietary fiber will indeed lose weight soon, but in the long run, it will lead to the lack of other important nutrients in the body. In other words, if you only want to feed bacteria, but ignore the needs of your own body cells, it is easy to cause malnutrition and even illness.
But at present, people eat more flour and rice and more meat than before, which greatly reduces the intake of dietary fiber and is very prone to abdominal distension, obesity, hyperglycemia, dry stool and other symptoms.
Dietary fiber mainly exists in vegetables and fruits, so it is best for each of us to eat 1 kg of vegetables a day, of which leafy vegetables account for half. It is best to eat fruits with skins, and you can eat more dietary fiber.
The human body is about 60% water. In human body, water can promote cell metabolism, regulate body temperature, transport nutrients and oxygen, and eliminate wastes and toxins.
In general, ordinary people should drink 1200~ 1500 ml of water every day, but pay attention to drink more water when it is hot, sweating or exercising. We in China like to drink porridge, soup and hot noodle soup, so that we can get more water in our diet, and then we can appropriately reduce the amount of water we drink.
To sum up, to achieve these nutritional balances, the body will be less sick and not far from longevity. Let's study together!