Eating is human instinct and the first need of life, so there is a saying that "food is the heaven for the people". With the development of human civilization today, how to eat reasonably contains many knowledge. Diet is no longer just the only requirement for food and clothing, but also contains more other factors. Regardless of the reason, diet needs to be guided by scientific knowledge in order to obtain reasonable nutrition, so as to achieve the purpose of maintaining good health. How to achieve a balanced diet?
The food is diverse, mainly grains
Except breast milk, there is no food in the world that can satisfy all the nutrients needed by the human body, so a balanced diet must consist of a variety of foods . A variety of foods should include the following five categories:
cereals and potatoes cereals and potatoes mainly provide our body with carbohydrates, protein and B vitamins. Cereals include rice, noodles, and miscellaneous grains; potatoes include sweet potatoes, cassava, potatoes and so on.
animal food mainly provides protein, fat, minerals and A and B vitamins for our body. Such foods include meat, poultry, fish, milk, eggs, etc.
beans and their products mainly provides our body with protein, fat, dietary fiber, minerals and B vitamins ,Such foods include soybeans and their dried beans, such as tofu, dried tofu, etc.
vegetables and fruits mainly provides us with dietary fiber, minerals, vitamin C and carotene, including fresh beans, roots, leafy vegetables, solanaceous fruits, such as carrots, beans, Eggplants, tomatoes, cucumbers, etc.
pure energy food , as the name implies, provides energy for our human body, including animal and vegetable edible oils, starches, edible sugars, such as soybean oil, canola oil, brown sugar, brown sugar, etc. Vegetable oil also contains vitamin E and essential fatty acids that our body needs.
With the improvement of living standards, people's food intake shows a trend of diversification. They are no longer just satisfied with the taste of cereals and fruits and vegetables. More animal foods are beginning to appear. People at the table. We all know that animal foods provide very high energy and fat, but dietary fiber is very low, which is very detrimental to the prevention of some chronic diseases. Therefore, under the premise of ensuring food diversification, we must pay attention to the following points:
Eat more fruits, vegetables and potatoes
Vegetables and fruits are rich in vitamin C, minerals and dietary fiber , Different vegetables and fruits have different nutritional components, such as red, yellow, green and other dark vegetables and fruits are carotene, vitamin B2, folic acid, calcium, phosphorus, potassium, magnesium, iron, dietary fiber and natural antioxidants The main or important source of food; red and yellow fruits such as fresh dates, citrus, persimmon, etc. are rich sources of vitamin C and carotene.
Potatoes are rich in starch, dietary fiber, vitamins and minerals. my country has eaten less potatoes in the past ten years, so we should eat more of this kind of food.
Eat more fruits, vegetables and potato foods to help maintain cardiovascular health, enhance disease resistance, reduce the risk of xerophthalmia in children and prevent certain diseases.
often eat milk, beans and their products
legumes are traditional foods in my country, containing a lot of high-quality protein, unsaturated fatty acids, calcium, vitamin B1 , vitamin B2, etc.; Milk has a very high calcium content and a high absorption and utilization rate. It is an excellent source of natural calcium. This advantage is unmatched by any other food.
Supplementing more dairy foods to children and adolescents can increase calcium intake, increase their bone density and delay the rate of bone loss, which is conducive to the healthy growth of children and adolescents.
Regularly eat moderate amounts of fish, poultry, eggs, lean meat, eat less fatty meat and meat oil
Fish, poultry, eggs, lean meat and other foods are high-quality protein, fat-soluble vitamins
A good source of span2span and minerals, the amino acid composition of animal protein is more suitable for human needs, which is beneficial to supplement the deficiency of lysine in plant protein.And the iron in meat is better utilized;
The unsaturated fatty acids contained in fish meat, especially marine fish, have the effect of reducing blood fat and preventing thrombosis;
animal liver It is rich and rich in , vitamin B12 , folic acid, etc. However, some organs, such as brain and kidney, contain high cholesterol, which is very unfavorable for preventing cardiovascular diseases. It is best not to eat less if you eat less, especially The elderly.
Pork is the most important meat food for the residents of our country. Its fat content is high, so the intake should be controlled. You can eat more chicken, fish, beef, etc. These meat products have high protein content and fat content compared to pork. Said to be very low, the energy is far lower than the content of pork.
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