First, the daily diet is mainly divided into vegetables, fruits and meat.
1, vegetables: rich in vitamins, minerals and other nutrients, with the role of regulating diet and promoting health. For example:
① Pepper is rich in Vc. Pepper can not only supplement human nutrition, but also stimulate the secretion of saliva and gastric juice, so it has the functions of invigorating the stomach and removing harmful gases from the intestine. External use can make the local blood vessels of the skin diffuse reflexively, promote local blood circulation and treat chilblain.
② Potato is taro, which contains protein, Vc, carotene and more potassium. Potassium can promote cholesterol elimination and lower blood pressure. Potatoes also have the function of strengthening the spleen and diminishing inflammation.
(3) Fungi: Flammulina velutipes has the effect of treating weakness and dysentery, which is especially fresh and tender. Mushrooms have the effects of resolving phlegm, regulating qi and benefiting the stomach. Auricularia auricula has the functions of clearing away lung-heat, benefiting qi, enriching blood, promoting blood circulation and relieving pain.
Other vegetables also have their own functions, such as:
The efficacy of nutrients.
Wax gourd carbohydrates, Vc, Ca, P ingested by mistake or gas poisoning. Detoxification with wax gourd juice.
Boiling white radish with glucose, choline, Vc and brown sugar to obtain juice can relieve mushroom poisoning, and has the functions of protecting liver and expelling toxin.
Carotene, calcium, phosphorus, iron, and Vc take mercury by mistake or people engaged in mercury operations often eat carrots.
Chinese cabbage protein, Vc, Ca and P have the functions of clearing away heat, relieving annoyance, quenching thirst, promoting diuresis and benefiting stomach.
Tomato gum, gum fruit, Vc, Ca, Fe and P enhance appetite and help digestion.
Cucumber is a dietary food for gout and rheumatism among vegetables with the highest alkali content.
2. Fruit: contains a lot of nutrients such as water and vitamins. At the same time, watermelon has many functions, such as clearing heat, quenching thirst and diuresis; Hawthorn can strengthen the stomach, promote digestion and break blood stasis; Banana mixed with honey can cure Japanese encephalitis; Yangmei can cure dysentery, prevent heatstroke and stomach gas pain.
The efficacy of nutrients.
Red grapes are rich in potassium, salicylic acid, iron and tannic acid, which can lower cholesterol and help to supply blood.
Apples contain VB, VC, K, Mg, B and Ca, which is beneficial to enhancing immunity and lowering blood pressure.
Kiwifruit is rich in sugar, lipid, Vc, sodium and phosphorus. Prevent carcinogens and have dietotherapy effect on hepatitis and hypertension.
Grapefruit contains carotene, VB 1, VB2, Vc, Ca, P, expectorant, cough relieving, stomach invigorating, digestion promoting, and swelling reducing.
Pear fructose, glucose, sucrose and citric acid promote gastric acid secretion, help digestion and stimulate appetite.
3, meat: not only delicious but also has many unexpected effects.
The fat content of duck meat and goose meat is by no means lower than that of pigs, cows, sheep and other livestock meat, but its molecular structure is close to olive oil, which is pure vegetable oil, not only does not raise blood lipid, but also reduces harmful cholesterol, thus benefiting the heart.
Mutton is sweet and hot, and rich in protein, fat, VB 1 and VB2, as well as calcium, phosphorus and iron. It has the functions of keeping warm from cold, strengthening body constitution and enhancing disease resistance.
Carp has high nutritional and medicinal value, and is rich in protein, various free amino acids, vitamins, calcium, phosphorus and iron. Has effect in stimulating appetite, invigorate spleen, promoting diuresis, relieving swelling, clear away heat and toxic materials, and relieving cough and asthma.
Hairtail fish is delicious, and fish phosphorus contains more lecithin, which can enhance people's memory, and is rich in a variety of unsaturated fatty acids, which has a skin care effect.
Second, the misunderstanding in daily diet
Although the daily diet is rich in nutrition, it will be harmful to health if you eat it carelessly. For example:
① Milk should not be drunk on an empty stomach, so as to prevent milk from entering the intestine before it is fully digested, which is not conducive to nutrient absorption. At the same time, hypnotic ingredients such as monochloramine in milk will enter the body, making your work or study at a low ebb. Therefore, drinking milk should be accompanied by bread and other foods. On the one hand, it can ensure more energy for breakfast; on the other hand, eating milk with food can prolong its absorption process in the small intestine, so that protein can be supplemented.
Milk is not suitable for drinking as water. Water is very important to human body. In order to keep the balance of water in the body, it must be supplemented from the diet. Drinks and milk contain a lot of water, but if you drink too much, especially when the juice comes out, too much water will be lost, which will easily lead to dehydration. So drinking boiled water is still very important.
③ It is not advisable to drink tea after meals: because tannic acid in tea can be combined with food protein, which not only hinders the absorption of protein, but also tends to constipation.
(4) It is not advisable to use strong tea to relieve alcoholism after drinking, because the alcohol in the wine enters the liver with blood circulation and is converted into acetaldehyde, then into acetic acid, and then into water and CO2, which is excreted through the stomach. Theophylline in strong tea has diuretic effect, which promotes acetaldehyde that has not been converted into acetic acid to enter the kidney, causing damage to the kidney by acetic acid. In addition, theophylline can inhibit the absorption of iron in small intestine.
⑤ Coke can't be drunk as water: Too much coke will weaken the body and change the skin. Coke is made of many chemical extracts and sugar, which not only has low nutritional value, but also the accumulated chemicals are not good for the liver.
Don't eat frogs. Frogs feed on pests in the field, and pests are often contaminated by pesticides and remain in frogs. So if you eat frogs, pesticides will also enter the human body. Light can cause local inflammation and abscess, and severe can lead to peritonitis, blindness and paralysis.
⑦ Avoid eating green tomatoes, because green tomatoes contain anthocyanins and alkaloids, which will have bitterness and even poisoning after eating.
Don't eat sprouted, green skin and broken potatoes, because they contain toxic solanine and chalk alkali.
Pet-name ruby should not eat too much colored drinks and food, because these foods will affect the impulse transmission of the nervous system, especially make children emotionally unstable, grumpy, inattentive, poor self-control, active, and poor diet.
Don't drink too much coffee. Although coffee has the function of refreshing, promoting thinking and eliminating fatigue, excessive drinking will cause sinus tachycardia, hypertension and insomnia at night, stimulate gastric mucosa to increase gastric juice secretion and induce stomach diseases.
Nutrition is an applied science combined with practice. Reasonable nutrition can prevent and treat many diseases. Food is the "carrier" of nutrients, and the nutrients needed by the human body must be obtained through food. Nutritionists advocate that food is used to meet the nutritional needs of human body, and that a reasonable diet is the basis of nutrition. Reasonable nutrition is the guarantee of health, longevity and strength. The so-called reasonable nutrition is to keep a balance between the nutritional physiological needs of the human body and the various nutrients that the human body ingests through diet.
Diet should be reasonably matched.
Today, with rich social materials and increasing scientific and technological level, how to eat more scientifically or healthily is a topic of immediate concern. Some people sum up people's pursuit of food as four characteristics: eating omnivores, eating coarse grains, eating wild food and being vegetarian. From the point of view of nutrition, these four characteristics should be combined and reasonably matched, which may be more in line with people's needs for various nutrients. For middle-aged and elderly people, reasonable collocation is more important.
Thick and thin collocation
Scientific research shows that the reasonable collocation of different kinds of cereals and their processed products can improve their physiological value. After food is processed, it often loses some nutrients, especially dietary fiber, vitamins and inorganic salts, which are exactly what the human body needs or is easy to lack. Take refined white powder as an example, its dietary fiber is only 1/3 of standard powder, while vitamin B 1 is only1/50 of standard powder; Compared with adzuki bean, these two are much less. Therefore, the elderly should pay attention to the matching of thickness in the choice of staple food. As for the optimal proportion, there is no exact information at present, and it is impossible to have it in the future. It's best to vary from person to person. However, the benefits of eating more miscellaneous grains are obvious. For example, the dietary fiber in millet and adzuki bean is 8 ~ 10 times higher than that in refined white powder, and the B vitamins are dozens of times higher, which is beneficial to enhancing appetite and preventing constipation, beriberi, conjunctivitis and cataract. "Two meters" (rice and millet) and "gold and silver rolls (flour and corn flour)" in many places in China are typical examples of the combination of thickness, which meets the requirements of a balanced diet.
Meat and vegetable collocation
Animal oil contains more saturated fatty acids and cholesterol, so it should be matched with vegetable oil, especially vegetable oil (the ratio of vegetable oil to animal oil is 1∶2). Animal fat can provide vitamin A, vitamin D and cholesterol, and it is the raw material for synthesizing corticosteroids, sex hormones and vitamin D in the body. According to the latest research report, cholesterol also has anti-cancer effect. Eating a small amount of animal oil every day should be beneficial and harmless. Another example is that the elderly are prone to calcium deficiency. Always cook fresh fish and tofu. The former contains more vitamin D, while the latter is rich in calcium. The combination of the two can increase the absorption rate of calcium by more than 20 times. Stewed tofu with fresh fish is delicious and not greasy, especially suitable for the elderly; Protein's physiological value can be increased by two or three times by roasting ribs with soybeans. For another example, the most common collocation of vegetables and meat in people's daily life, such as cucumber slices, shredded pork with pickled cabbage, potato and beef, provides protein and fat from meat, and vitamins and inorganic salts from vegetables, which is not only reasonable in nutrition, but also delicious in color and flavor, and even can increase people's appetite.
Acid-base collocation
In the long struggle with nature, the working people in our country have left a rich diet culture, which needs to be explored and improved by modern scientific theory and technology. For example, some areas in the south pay attention to eating eel and lotus root together. It turns out that eel contains mucin and mucopolysaccharide, which can promote the absorption and utilization of protein, and is rich in completely protein, so it is an acidic food. Lotus root is rich in asparagine, tyrosine and other special amino acids, as well as vitamin B 12 and vitamin C, which belongs to alkaline food. This kind of acid-base and the supplementary nutrients contained in it have played a very good role in maintaining the acid-base balance of the body. In fact, many cooking habits formed by our people for a long time belong to the combination of acidic food and alkaline food. Generally speaking, animal foods are acidic, while plant foods such as green leafy vegetables are alkaline. The combination of these two foods has obvious benefits to the human body, which is also the advantage of the combination of meat and vegetables. Therefore, some western scientists try their best to popularize China's cuisine collocation and cooking methods.
The teacher also asked me to write, and I extracted the above, so let's have a look for ourselves! Only the useful ones are extracted.
O(∩_∩)O Hey hey! I don't know how many words I have. Please check it yourself.