We eat food every day, we need to get various nutrients from the food, if it is missing, health will be affected.
What nutrients does the body need? What is the food for?
is derived from milk, eggs, fish, and meat. An important part of
✔ constitute muscle and internal organs
✔ maintain immunity
✔ synthesis enzymes, hormones
✔ synthetic nerve Transmitter
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Excessive intake : Decreased kidney function and increased risk of osteoporosis.
daily intake : An average healthy adult needs about 1 gram per kilogram of body weight.
- + Vitamin B6 : _ul1201p _ul
- Foods rich in vitamin B6:
fish, mackerel, garlic, banana, .
- + vitamin B2:
improves protein metabolism speed,Increase skin beautifying effect.
- Foods rich in vitamin B2:
cheese, animal liver, mandarin fish, span1.
is derived from vegetable oil, animal oil and nuts.
✔ Provides heat for the body
✔ Protects skin and internal organs _span1 ✔ Span3span _span1 ✔ fatty acid.
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excessive intake : easy to obesity, easy to cause arteriosclerosis or heart diseases.
daily intake : The daily fat supply should not exceed 30% of the total energy. Vegetable fat: Animal fat should be approximately 2:1.
- + vitamin E: _span1 span1 _li120
- Foods rich in vitamin E:
- red pepper, pumpkin, almond.
- + Vitamin C:
- can prevent oxidation.
- Foods rich in vitamin C:
- yellow-green vegetables, potatoes, and fruits.
derived from cereal grains (rice, corn, wheat) , root vegetables (Sweet potatoes, carrots, yam) , fruits, nuts.
✔ provide
energy ✔ major component of cell structure is insufficient
intake : _Span3span Fatigue, dizziness, and palpitations.
excessive intake : obesity, tooth decay, diabetes.
daily intake : daily carbohydrate supply accounts for 55%-65% of total energy.
- + dietary fiber:
- to alleviate the rise of blood sugar and prevent diabetes.
- Foods rich in dietary fiber:
- Konjac, natto, brown rice, broccoli.
- + Vitamin B1 :
- helps to generate energy.
- Foods rich in vitamin B1:
- Pork and soy products. Part
✔ regulate metabolism
✔ coenzyme
inadequate intake :
vitamin A: night blindness, dry skin;
vitamin B1: neuritis, beriberi, dyspepsia;
vitamin B2: oral ulcers, dermatitis , Span1span keratitis ;
Vitamin B12: megaloblastic anemia;
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_span_span_span5, scurvy, scurvy Osteoporosis;
Vitamin E: infertility, muscle atrophy.
excessive intake :
excess water-soluble vitamins can be excreted with the urine, less toxic, However, taking large amounts may still damage human organs; excessive fat-soluble vitamins are easily poisoned.
- Fat-soluble vitamins: Vitamin A, D, E, K.
- Water-soluble vitamins: Vitamin B and C. Chemical composition
✔ body mechanism
calcium-rich foods: dairy products, green leafy vegetables;
Magnesium-rich foods: nuts, soybeans, cocoa;
Potassium-rich foods: legumes, grains, bananas;
_span_span_span_span3 sodium, spinach, milk, and spinach
Sulfur-rich foods: meat, eggs, legumes;
Iron-rich foods: red meat, leafy vegetables; _p5span3 chlorine-rich foods: salt
inadequate intake :
calcium deficiency: bones, joints and the vulnerability;
Iron deficiency: anemia;
zinc deficiency: affect growth and development.
Excessive intake :
may lead to direct or indirect competition between copper and various minerals, such as the lack of copper and mineral supplements. Poisoning reactions may occur.
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✔ prevent constipation
✔ detoxification
✔ lowering blood cholesterol levels
✔ prevent colon cancer
insufficient intake : weakened gastrointestinal function,May cause constipation and hemorrhoids.
excessive intake : cause diarrhea.
daily intake : 25-30g for normal healthy adults.
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- Foods rich in lactic acid bacteria:
- Yogurt, cheese, spicy cabbage.
✔ sustain life and health indispensable material
✔ regulate body temperature
✔ nutrient transport substance
✔ discharge of metabolic waste
inadequate intake :
water 1% -2 %: thirsty;
dehydration 5%: dry mouth and dry skin;
dehydration 10%: unconsciousness,Even vision;
20% water loss: life-threatening.
excessive intake : abnormal water metabolism, aggravating kidney load.
daily intake : 1.5-2L of water per day.
Note: Drinking a lot of water at a time will increase the burden on the stomach and intestines. You should drink slowly one bite at a time.
Medicine can control the disease, but what really restores the body is nutrition!
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