nutrimental
Food contains many substances, which are called nutrients in medicine. Nutrients needed by human body are: carbohydrate, fat, protein, vitamins, inorganic salts and trace elements, as well as water and dietary fiber.
protein
Protein is indispensable for human growth and development, cell renewal and body injury repair. Because it is the main substance that constitutes cells; Protein can also be converted into sugar and fat as spare energy; Protein also plays an important role in resisting diseases and delivering oxygen in blood to organs and tissues. ?
Protein-rich foods mainly include animal foods (meat, poultry, fish, eggs, milk) and beans.
Fat fat
Fat is an important part of human cells, which can provide and store energy, help the human body absorb fat-soluble vitamins, protect organs and keep warm. ?
Fatty acids are fats with the simplest structure and can be divided into saturated fatty acids and unsaturated fatty acids. Generally speaking, animal fat contains more saturated fatty acids and vegetable oil contains more unsaturated fatty acids. ?
Foods rich in fat include animal oil, vegetable oil, meat and seeds of oil crops. ?
carbohydrate
Carbohydrate refers to sugar, which is the most important energy-supplying substance for human body. The energy of the human brain comes entirely from glucose. ?
Sugar is simple carbohydrate and complex carbohydrate. Monosaccharides include sucrose, glucose and maltose. Complex carbohydrates include starch, glycogen, dextrin and dietary fiber. Complex carbohydrates mainly come from cereals, potatoes, beans and other foods.
vitamin
Vitamins are essential nutrients for human body. A small amount is needed every day, but it must be supplied by food frequently. They include vitamins A, D, K, B6, B 12, PP, C and folic acid. ?
What kind of vitamin does the human body lack, it will get this vitamin deficiency:
Vitamin a deficiency: can suffer from night blindness, lacrimal gland secretion is blocked; Respiratory tract is susceptible to infection; Dry and rough skin, etc. ?
Vitamin D deficiency: Children are prone to rickets, and adults can cause osteomalacia or osteoporosis. ?
Vitamin B 1 deficiency: can cause constipation, depression, loss of appetite, beriberi, leg cramps and so on. ?
Vitamin B2 deficiency: fear of strong light, visual fatigue and eye inflammation; Mouth crack, glossitis, etc. ?
Vitamin B6 deficiency: can suffer from anemia, loss of appetite, neuritis, convulsions and so on. ?
Vitamin B 12 deficiency: nervous system damage. ?
Nicotinic acid deficiency: irritability, insomnia and headache. ?
Folic acid deficiency: can suffer from anemia. ?
Pantothenic acid deficiency: can make digestive function disorder and weakness. ?
But if the content of a certain vitamin in the body is too high, vitamin poisoning will happen again. ?
The main food sources of vitamin A are animal liver, milk and dairy products, eggs and green and yellow vegetables. ?
The main food source of vitamin D is cod liver oil. More sun exposure is beneficial to the transformation of substances in the skin into vitamin D?
Vitamin B 1 mainly comes from the heart, liver, kidney, brain, lean meat, eggs and various seed coats of animals. ?
mineral salt
Inorganic salts are the general name except organic compounds in the human body, and there are seven elements such as calcium, magnesium, potassium, sodium, phosphorus, chlorine and sulfur. ?
The main food sources of calcium are milk and dairy products, shrimp skin, kelp and bone meal. ?
The main food sources of potassium are corn, millet, beans and celery. ?
microelement
It has been confirmed that there are 16 kinds of essential trace elements related to human health and life, namely iron, copper, zinc, cobalt, manganese, chromium, selenium, iodine, nickel, fluorine, molybdenum, vanadium, tin, silicon, strontium and boron. Each trace element has its special physiological function. Although the human body rarely needs them, they are necessary to maintain some decisive metabolism of the human body. Once these essential trace elements are lacking, the human body will have diseases and even life-threatening.
dietary fibre
Plant food contains some substances that cannot be decomposed by human digestive enzymes. They can't be absorbed by the body, but they are all necessary to maintain health. This is dietary fiber. Cellulose can absorb water in the large intestine to increase its volume, increase intestinal peristalsis after expansion, and reduce the retention of feces in the intestine, which is of great benefit to the prevention and treatment of constipation and intestinal cancer. Pectin contained in cellulose foods can absorb bile acids and excrete them, which can reduce cholesterol in the body and prevent cardiovascular diseases such as arteriosclerosis. In addition, insisting on eating more cellulose foods can also reduce the consumption of blood sugar and insulin, which has a certain effect on preventing and treating diabetes. ?
Dietary fiber mainly comes from grains, bean seed coats and bran, fruits and vegetables.
Reasonable diet
A reasonable diet means reasonable nutrition or a balanced diet. Reasonable nutrition is to reasonably grasp the quality, quantity and proportion of various foods in the diet according to the functions of various nutrients to meet the health requirements, so as to establish a balanced relationship between the nutritional physiological needs of the human body and the various nutrients ingested by the human body. A balanced diet is a diet that meets reasonable nutritional requirements. ?
Pay attention to nutrition science
Through long-term practice, people realize that it is impossible for any natural food to contain all kinds of nutrients needed by human body, and it is impossible to maintain human health only by one food, no matter how big it is. Therefore, to ensure reasonable nutrition, the types of food should be diversified as much as possible, so that the quantity of calories and various nutrients is sufficient and the proportion is appropriate. Too much and insufficient will cause adverse consequences. Therefore, the diet must be moderate and pay attention to nutrition science.
food pyramid
The food pyramid consists of four layers, and the bottom layer consists of cereals (such as rice, bread, steamed bread, noodles, etc.). ), so eat the most every day. The second layer is vegetables and fruits, so you should eat more every day. The third layer consists of meat, eggs, milk, poultry, fish and tofu, which should be eaten in moderation every day. The fourth layer is oil and sugar, and you should eat the least every day. ?
We should choose food according to the proportion of the food pyramid and ensure a diversified and balanced diet. Only in this way can we meet the growth and development needs of children and adolescents and ensure the health of adults.
Dietary guide
(1) diversified diet, eating coarse grains; (2) Eat regularly, don't overeat, eat more beans and nuts; (3) Eat more fresh vegetables and fruits; (4) limiting the intake of high-fat foods; (5) It is best to eat fish or chicken two or three times a week; (6) Eat at most one egg a day; (7) Control the intake of salt and food containing salt (sodium); (8) Appropriately increase the intake of dairy products; (9) Moderate drinking and weight control.
Arrange three meals a day reasonably
Everyone should arrange three meals a day, with breakfast accounting for 30% of the total calories, lunch accounting for 40% and dinner accounting for 30%. ?
Bad eating habits
1, snacks: Many children eat melon seeds, candy and other foods all day long, and there is no normal diet. The digestive system does not establish a conditioned reflex to eat regularly, so that the gastrointestinal tract can not rest, so it will cause loss of appetite, affect eating, and over time, cause various nutritional deficiencies. ?
2. Partial eclipse: People who don't like meat dishes will greatly limit the source of excellent protein, while those who like meat dishes will lead to excess calories and lack of various vitamins and inorganic salts. ?
3, overeating: overeating can not only cause gastrointestinal dysfunction, but also induce various diseases, such as acute gastric dilatation and gastroptosis. Oily food forces bile and pancreatic juice to secrete, which may lead to biliary tract diseases and pancreatitis. These diseases will seriously affect the body's intake of nutrients. ?
4, fast food: "gorging" not only increases the burden on the stomach, prone to gastritis and gastric ulcer, but also because the food is not chewed carefully, it will inevitably lead to incomplete digestion and absorption of food, resulting in the loss of various nutrients. ?
5, hot food: too hot food, easy to burn the tongue, oral mucosa, esophagus and so on. It can also cause damage to teeth, and the scars and inflammation left by esophageal burns will affect the absorption of nutrients. ?
6, salty food: people who love salty food, the daily salt content greatly exceeds the level required by normal people. Because sodium stays in the body, body fluids increase, blood circulation increases, and the burden on the heart and kidneys is too heavy, it can cause diseases such as hypertension.
It is not advisable to eat vegetarian food for a long time.
Among the foods people usually eat, most high-quality protein is provided by animal food. If you eat vegetarian food for a long time, it is easy to lack high-quality protein. In severe cases, there will be protein deficiency, such as edema of lower limbs and upper body, even palpitation, general fatigue, emaciation and dysplasia. In addition, animal foods are rich in lecithin, fat-soluble vitamin A, vitamin D, vitamin B2, high-quality calcium and iron. If you are a vegetarian for a long time, it will inevitably affect the intake of these lipids, vitamins, calcium, iron and other substances indispensable for human growth and health. Therefore, it is not advisable to eat vegetarian food for a long time.
Animal oil and vegetable oil
(1) Animal oil and vegetable oil contain different components. Animal oil mainly contains saturated fatty acids, and vegetable oil mainly contains unsaturated fatty acids. It is generally believed that saturated fatty acids can easily lead to arteriosclerosis. ?
(2) Animal oil and vegetable oil are the main sources of fat-soluble vitamins. Animal oil mainly contains vitamin A and vitamin D, which is closely related to human growth and development. Vegetable oil mainly contains vitamin E and vitamin K, which is closely related to the function of blood and reproductive system. (3) Animal oil contains more cholesterol, which plays an important role in human body. However, if middle-aged and elderly people eat too much, they are prone to diseases such as arteriosclerosis and hypertension. Vegetable oil not only contains no cholesterol, but also hinders the body's absorption of cholesterol. ?
(4) Vegetable oil contains more essential fatty acids than animal oil, which is an indispensable substance for human metabolism and also plays a certain role in preventing arteriosclerosis. ?
Defects of white flour of polished rice
Most of the nutrients in rice and flour that people often eat exist in its cortex and germ. During the processing of polished rice flour, almost all vitamins A, B 1, B2, calcium, phosphorus, iron and crude fiber are lost. If you only eat the staple food of polished rice and white flour for a long time, and don't eat a little coarse grains, it will cause nutritional deficiency. ?
How much salt do you eat every day?
It is generally believed that adults need about 2 ~ 3 grams of salt every day, with a maximum of 7 grams. Excessive salt will aggravate the burden of heart and kidney function, and scientific research has also confirmed that excessive salt is closely related to hypertension. ?
How to treat the nutritional value of nutritional tonic?
As can be seen from the structure of the food pyramid, nutritional supplements have no place on it, because they are not necessary for the human body and have little effect on improving children's intelligence. So don't blindly buy nutritional supplements. ?
Nutritional value of vegetables and fruits
(1) is rich in minerals, such as calcium, iron, magnesium and copper. ?
(2) contains a lot of vitamin C and other vitamins; ?
(3) rich in cellulose; ?
(4) It contains saccharides and protein easily absorbed by human body, and a small amount of fat. ?
Dietary cancer prevention
(1) Vitamin A and carotene can prevent, delay or make precancerous lesions subside, and have a great control on the normal differentiation of epithelial cells. The food sources of vitamin A are animal liver, egg yolk, cream and cod liver oil. Foods containing more carotene are dark green and yellow red vegetables and fruits.
(2) Vitamin C has anticancer effect, and foods rich in vitamin C are fresh vegetables and fruits. ?
(3) Dietary fiber contributes to the discharge of carcinogens and can reduce the occurrence of colon cancer. Foods rich in dietary fiber include coarse grains, beans, vegetables and fruits.
(4) Low-fat diet can prevent breast cancer and colon cancer. ?
(5) Eat less food prepared by cooking methods such as frying, smoking, pickling and charcoal roasting, and don't reuse the oil of fried food. ?
(6) Do not eat moldy and burnt food.