"Eating and drinking is the lifeblood of human beings" is a high summary of the importance of diet by Li Shizhen, a medical master in Ming Dynasty. Food is the most important thing for people. The reason why people can maintain their life, work and thinking depends on the nutritional supply in food. If the diet arrangement is unreasonable, it will damage health every day, and over time, it will naturally cause many diseases.
So, what is a reasonable diet structure?
1997-2000, China Nutrition Society successively issued Dietary Guide for China Residents and Balanced Dietary Pagoda designed by nutritionists for urban and rural residents according to the national conditions of China, as well as the specific quantitative standard "Reference Intake of Dietary Nutrients for China Residents".
In order to facilitate people to arrange their meals reasonably according to the Dietary Guide for China Residents in their daily lives, and to transform the principle of balanced diet into the weight of various foods, a pagoda of balanced diet for China residents was designed according to the dietary structure characteristics of China residents. It is intuitive, simple and easy to understand in the form of pagoda.
From the bottom to the top of the pagoda, it is divided into five layers, including the main types of food that should be eaten every day. According to the position and area of each layer of the pagoda, we can judge the position and proportion of various foods in the diet.
1, the bottom layer is cereal, and each person should eat 300 ~ 500 g (6 Liang ~ 1 kg) every day.
The second floor is vegetables and fruits. Eat 400-500g (8 Liang ~ 1 kg) and 100-200g (2-4 Liang) every day.
3, the third layer is fish, poultry, meat, eggs and other animal food, should eat 125 ~ 200 grams (2.5 ~ 4 Liang) every day. Among them, 50 grams of fish and shrimp (1 2), 50 ~ 100 grams of livestock and poultry (12) and 25 ~ 50 grams of eggs (0.5 ~ 1 2).
4. The fourth floor is dairy bean food. Daily intake should be 100g(2 ounces) of milk and dairy products, 50g( 1 ounce) of beans and bean products.
The minaret on the fifth floor is made of grease, and its daily weight does not exceed 25g(0.5 Liang).
The pagoda's suggestion is suitable for general healthy adults, and should be adjusted according to the individual's age, gender, height, weight, labor intensity and season. The application principles of balanced diet pagoda are as follows: ① determine your own food needs; (2) Similar communication and deployment of colorful meals; ③ Reasonable distribution of three meals; ④ Make full use of local resources according to local conditions; (5) form a habit and stick to it for a long time.
In April 1997, 10, the Dietary Guidelines for China Residents adopted by the Standing Council of China Nutrition Society further clarified the reasonable dietary structure of China people, with eight main contents: 1. Food should be diversified, mainly cereals. 2. Eat more vegetables, fruits and potatoes. 3. Eat milk, beans and their products. 4. Eat proper amount of fish, poultry, eggs and lean meat, and eat less fat and meat oil. 5. Balance food intake and physical activity, and maintain a proper weight. 6. The diet is light and low in salt (the salt content per person per day does not exceed 6g). 7. Drinking should be restricted. 8. Eat clean, hygienic and non-perishable food.
In the Dietary Guide for China Residents, a variety of foods are also introduced, including: ① cereals and potatoes: cereals include rice, flour and miscellaneous grains; Potatoes include potatoes, sweet potatoes and cassava. , mainly providing carbohydrates, protein, dietary fiber and B vitamins; ② Animal food: including meat, poultry, fish, milk, eggs, etc. , mainly providing protein, fat, minerals, vitamins A and B; ③ Beans and their products: including soybeans and other dried beans, mainly providing protein, fat, dietary fiber, minerals and B vitamins; Vegetables and fruits: including fresh beans, roots, leafy vegetables, solanaceous fruits, various fruits, etc. , mainly providing dietary fiber, minerals, vitamin C and carotene; ⑤ Pure heat energy food: including animal and vegetable oil, starch, edible sugar, alcohol, etc., mainly providing energy. Vegetable oil can also provide vitamin E and essential fatty acids.
What is the basis of a reasonable diet structure? Professor Hong Zhaoguang, a famous cardiovascular expert, used the words "12345" and "red, yellow, green, white and black" to explain it, which I think is very correct.
"One" means drinking a bag of milk every day. China's diet is generally deficient in calcium.
In China, 99% people lack calcium, which leads to bone pain, hunchback, fracture and other diseases. Normal people need 800 mg of calcium every day, but there are only 500 mg in the diet, which is 300 mg short. A bag of milk contains exactly 300 mg of calcium. After World War II, the Japanese government provided a bag of milk to primary and secondary school students free of charge every day, and the Japanese are growing taller every generation. There is a Japanese proverb: "A bag of milk revitalizes a nation." It is best to drink milk before going to bed at night, because growth hormone is secreted most vigorously at night. Children who often drink milk are not only tall, but also healthy, intelligent and resistant. If you can't drink milk, you can also drink yogurt instead; If you can't drink yogurt, you can also drink soybean milk, but you should drink two bags, because the calcium content of soybean milk is only half that of milk.
"Two" refers to 250 grams to 350 grams of carbohydrates.
This is half a catty to seven taels of grain, which varies from person to person. Nowadays, there are many fat people in society, and there are also many diet pills. In fact, as long as you control the staple food, you can control your weight and tell you one sentence to lose weight: "Drink soup before meals, slim and healthy." Cantonese is the best example. Most northerners are big and burly, because the more soup they drink after meals, the fatter they get.
"Three" means three points of high protein.
People can't just be vegetarian and not eat meat; Protein can't be more or less, and three points is just right. One point is one or two (50g) lean meat or one egg or two fish and shrimp and two tofu. Three meals a day should be reasonably matched. Among animals, protein of fish is the best. Those who eat four legs are not as good as those who eat two legs, and those who eat two legs are not as good as those without legs. An animal without legs refers to a fish. Soybean is the best plant protein, especially for women. When women reach menopause, their blood pressure rises and falls, and sweating, palpitation, hot flashes and osteoporosis all come, all of which are caused by the decrease of estrogen. Drinking more soy milk can supplement estrogen.
"Four" means four sentences: "There are coarse and fine, neither sweet nor salty, and three, four, five, two, seven and eight points are full."
American scientists once did an experiment in which one hundred monkeys were allowed to eat at will, and another one hundred monkeys were rationed until they were only seven or eight points full. Ten years later, fifty monkeys died eating with an open stomach, and twelve monkeys died of starvation. There is an old saying in China, "If you want your child to be safe, you have to be hungry and cold."
"Five" means 500 grams of vegetables and fruits.
Eating fresh vegetables and fruits regularly can reduce cancer by half. There is a county in Henan province with the most esophageal cancer. Later, some fresh vegetables and fruits were added, and the number of patients with esophageal cancer decreased significantly.
"Red" means a tomato a day.
Especially remind gay men that eating a tomato every day can reduce the incidence of prostate cancer by 45%; Then a small amount of red wine can prevent arteriosclerosis, and red pepper can improve mood and reduce anxiety.
"yellow" means to supplement vitamin a more.
China's diet is not only deficient in calcium, but also in vitamin A. Red and yellow fruits and vegetables such as carrots, sweet potatoes, pumpkins, corn and watermelons contain more vitamin A. Regular consumption can reduce the occurrence of colds.
"Green" refers to green tea.
Green tea contains antioxidant free radicals. Drinking green tea regularly can prolong life and reduce arteriosclerosis and tumors.
"White" refers to oatmeal and oatmeal.
Former British Prime Minister Margaret Thatcher had high cholesterol and ate oatmeal bread without taking medicine. It is convenient and cheap to eat one or two oatmeal every morning. Especially for diabetics, oatmeal can not only lower cholesterol and triglycerides, but also lower blood sugar and relieve constipation.
"Black" is black fungus.
Auricularia auricula can reduce the viscosity of blood, eat more Auricularia auricula and purify blood, so it is not easy to get cerebral thrombosis. Many Alzheimer's diseases are caused by slow blockage of tiny capillaries, and finally brain failure. If the large blood vessels are blocked, it will cause hemiplegia. Thrombosis is called stroke in the brain and myocardial infarction in the heart. Introduce a folk prescription: take Auricularia auricula10g, lean meat (50g), ginger (3 slices), jujube (5 pieces), add six bowls of water, simmer for two bowls of soup, and drink it once a day for 45 days continuously, which can effectively prevent blood vessel blockage. It contains more vitamin A, and regular consumption can reduce the occurrence of colds.