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Dietary nutrition and health in my mind
The ancestors once preached: "Five grains are nourishing, five fruits are helpful, five livestock are beneficial, five vegetables are filling, and the smell is combined into essence." Scientifically, it is called protein's "supplementary function", which means that in order to obtain all kinds of nutrients necessary for human body, we must pay attention to the reasonable collocation of food and avoid eating meat without vegetarianism or vegetarianism. At the same time, reasonable collocation can also improve the physiological value of protein, because all kinds of protein are composed of various amino acids. An amino acid missing from protein A is contained in protein B, and what is missing from protein B is contained in protein A.. For example, when wheat, millet, soybean and beef are eaten separately, their physiological values are 67, 57, 64 and 76 respectively, while when they are eaten together, their physiological values can reach 89, which greatly improves the utilization rate of food protein. On the contrary, protein, the unused person, was excreted in vain, which is quite similar to the text "A Douban Travel" I read when I was a child. In fact, the staple food in the north of China is mainly miscellaneous grains (mainly rice in the south). Excluding climate, soil and water, the intake of protein has approached or reached the physiological value of protein. Therefore, northerners are generally strong and burly with rosy faces. Recently, with the prosperity of life, a considerable number of children in cities have become obese. The crux lies in their extraordinary appetite for certain foods. Because of its extraordinary absorption and utilization ability of certain nutrients, it is essentially different from excessive heat energy and obesity caused by fat deposition in adults, so its dietary structure should be adjusted and controlled in time.
Nutritional catering is very common in foreign countries, but it has not attracted people's attention in China. Nutritional diet is to design recipes for one day, one week or one month according to people's physical needs and the contents of various nutrients in food, so as to make the intake of protein, fat, carbohydrates, vitamins, minerals and other nutrients reasonable, that is, to achieve a balanced diet. Simply put, it requires a variety of dietary structures, including grains, meat, fruits and vegetables.
Thermal energy is the heat source of life activities. Without heat energy, the blood sugar in the human body will drop, which will affect the efficiency of work and study. But too much heat energy storage will make people fat and cause many diseases.
Protein is one of the most needed nutrients for human body. All organs and cells of the human body are made of protein, and the protein of the human body is updated by half every 80 days on average. Therefore, protein's intake is not only the needs of children and adolescents' physical growth, but also the needs of adults. A balanced diet must first meet the human body's demand for calories. The percentage of three thermogenic nutrients in total calories should be: protein 10% ~ 15%, fat 20% ~ 30%, carbohydrate 55% ~ 65%.
A balanced diet also includes intake of various vitamins and minerals. Only when the nutritional structure is reasonable can the body be healthy. In order to carry out nutritional catering, we must first understand the nutritional components and contents of various foods, and then choose foods to match and cook reasonably according to the human body's needs for heat energy, protein, minerals and vitamins. Secondly, the distribution of three meals a day is reasonable according to the ratio of 3: 4: 3, that is, breakfast accounts for 30%, lunch accounts for 40% and dinner accounts for 30%.
Diet meets the various nutritional needs of the body and has enough heat energy to maintain activities in and out of the body; There is an appropriate amount of protein for growth and development, the repair and renewal of body tissues, and the maintenance of normal physiological functions; Sufficient inorganic salts participate in the formation of body tissues and regulate physiological functions; Rich in vitamins, ensure good health, maintain normal development of the body and enhance the body's resistance; Have a proper amount of dietary fiber to maintain normal excretion and prevent some intestinal diseases; There is enough water to maintain the normal progress of various physiological procedures in the body. Diet should follow the principle that the content of heat energy and various nutrients in food is sufficient, the variety is complete and the proportion is appropriate; There is a balance between the nutrition provided in the diet and the needs of the body. The structure of diet should be reasonable, not only to meet the physiological needs of the body, but also to avoid the imbalance of diet composition and unnecessary burden and metabolic disorder caused by excessive nutrients. The human body needs more than 42 kinds of nutrients, including protein, fat, carbohydrates, vitamins, minerals, essential trace elements and water. A diet that can constitute more than 42 nutrients must be achieved through a variety of food sources. When eating every day, the reasonable proportion of three nutrients should be ensured, that is, carbohydrate accounts for 60%~70% of the total intake, protein accounts for 65,438+00% ~ 65,438+05%, and fat accounts for 20%~25%. Carbohydrates are mainly composed of cereals, potatoes and starchy foods, which control sugar and its products. Fat is mainly vegetable oil, reducing animal fat. The ratio of saturated acid, monounsaturated fatty acid and polyunsaturated fatty acid in fat is generally 1: 1: 1. There should be high-quality protein (animal protein and soybean protein) above 1/3 in protein. Vitamins should be fed according to the supply standard, and those with special needs should be added. Generally, the ratio of vitamin B 1, vitamin B2 and nicotinic acid is 1: 1: 10, which is reasonable. The proportion of calcium and phosphorus in food should also be appropriate. The ratio of calcium and phosphorus in food is between 2: 1 ~ 1: 2, which basically conforms to the absorption and development of the body. If the nutritional status of vitamin D is normal, it is unnecessary to strictly control the ratio of calcium and phosphorus. As the saying goes, "Eat by your face". This sentence fully shows that "eating" is an important aspect that cannot be ignored in the process of beauty beauty. Therefore, skin care should follow the following principles: 1 Eat less meat and animal fat. Under certain conditions, meat food and animal fat can produce many acidic substances in the process of decomposition in vivo, which have a strong stimulating effect on skin and internal organs and affect the normal metabolism of skin. Rough skin is often caused by the increase of creatine content in blood. 2. Eat more plant food. Plant food is rich in cystine and tryptophan, which can prevent rough skin. It can delay skin aging and change skin roughness. This kind of food mainly includes: black sesame, wheat bran, oil gluten, beans and their products, laver, watermelon seeds, sunflower seeds, pumpkin seeds and peanuts. 3. Pay attention to the balanced intake of protein. Protein is an indispensable nutrient for human beings. Once you lack protein for a long time, your skin will lose its elasticity, rough and dry, and your face will get old. However, excessive consumption of protein food such as meat, fish, shrimp and crab can cause allergies. 4. Eat more fresh vegetables and fruits. Those with darker skin color should regularly take in foods rich in plant protein, folic acid and vitamin C, such as radish, Chinese cabbage, bamboo shoots, wax gourd and bean products. People with rough skin should eat more fruits and vegetables rich in vitamins A and D, yellow and green vegetables such as carrots, lotus roots, spinach and soybean sprouts, as well as eggs, milk and animal livers. At the same time, we should take enough vitamins and enough plant cellulose to prevent skin and organ diseases caused by constipation. 5. Drink less. Excessive drinking for a long time will make the skin dry, rough and aging. Drinking a small amount of alcoholic beverages can promote blood circulation, promote skin metabolism, and make skin more elastic and moist. 6. Drink water properly. Normal adults should drink about 2000 ml of water every day. Adequate water supply can delay skin aging. 7. Eat less things that make people fat. Obesity is a risk factor for skin aging and injury. But don't go on an excessive diet, lest your skin lose its vitality. 8. Get enough sleep. Adequate sleep can not only eliminate physical fatigue, but also be a good medicine to keep skin healthy. Proper medicated bath. All Chinese herbal medicines or fruits and vegetables containing citric acid and vitamins can be made into medicated baths. Proper medicated bath will make the skin fair, smooth, soft, moist and delicate. To ensure physical fitness, we should not only insist on exercise, but also have a balanced nutrition. However, many people often go astray in the arrangement and choice of fitness diet. Mainly in the following negative aspects: 1. Eating meat oil is easy to gain weight, and vegetarian oil is slim. In fact, whether it is meat oil or vegetable oil, the human body produces about 9 kilocalories per gram after absorption, which is not much different. Because vegetable oil has a high absorption rate, if it can't be consumed, eating too much will easily make people fat. Eating lean meat can grow muscles. Many people think that eating more lean meat will grow muscles. In fact, this may not be the case, because muscles are mainly obtained through physical exercise. 2. Some people think that high-protein foods such as meat and eggs are the best energy sources for muscles. Nowadays, the popular diet for bodybuilders is to add complex carbohydrates, including grains, beans and fruits, which is considered as the best energy source for muscles. Women who want to keep fit can achieve their goal by taking 80-90g of protein, proper amount of carbohydrates, reasonable exercise and not eating too much meat every day. Remember to eat more alkaline foods such as fruits and vegetables to prevent acidosis caused by excessive intake of protein. 3. Eating more protein won't make you fat. Each gram of protein and carbohydrate is oxidized to produce 4. 1 calorie. Whether in protein or protein, if carbohydrate intake is too high, it will become neutral fat stored under the skin, making people fat. 4. Stir fry in a hot oil pan. Stearic compounds are easily produced in overheated oil pan. If people often eat vegetables fried in an overheated oil pan, they are prone to low-acid gastritis and gastric ulcer. If not treated in time, it will also induce gastric cancer. 5. Cool the eggs with raw water. Soak the boiled eggs in cold water, and the eggshells will be peeled off easily, but there is still a chance for germs. If you want to peel the eggshell easily, just add a little salt to the water when you cook the egg. 6. Eat fruit immediately after meals. Fruit contains a lot of monosaccharides. If food is blocked in the stomach, it will cause flatulence due to corruption, which will lead to stomach discomfort. So eat fruit one hour before meals and two hours after meals. 7. Add more seasoning to taste. Natural condiments such as pepper, cinnamon and spiced spices are induced and toxic to some extent. Eating more will bring people dry mouth, sore throat, listlessness, insomnia and other side effects, but also induce hypertension, gastroenteritis and other diseases, and even lead to cell aberration and cancer. Nutritionists and clinicians believe that purposeful partial eclipse will have a health care effect on human body. According to your own characteristics, you can reasonably extract foods that are more nutritious and can supplement the defects. People with physical weakness should eat more lean meat, fish, eggs, milk, bean products and other foods that contain more protein. At the same time, they should also pay attention to the intake of lipids, polysaccharides, vitamins and minerals to maintain a balanced nutrition. Mental workers. Every day, there should be enough carbohydrates to supplement the brain's demand for nutrients, and appropriately increase foods rich in trace elements such as phosphorus, iron, zinc and selenium, such as egg yolk, animal brain, poultry meat, walnuts and sesame seeds. Anemia patients. Eat more animal livers, fruits and green vegetables containing amino acids and protein. Dry and rough skin. Eat more carrots, tomatoes, eggplant and other fruits and vegetables, avoid eating fish, shrimp, crabs, wine and other foods that are easy to cause allergies. If women can arrange their daily diet reasonably according to their physiological changes at different ages in life, they can play the role of skin care and beauty. 13~23 years old. Women at this stage are in adolescence. To make their skin smooth, rosy and elastic, we must ensure that they get enough protein, fatty acids and multivitamin foods. Such as Chinese cabbage, leek, bean sprout soup, lean meat and so on. Especially legumes, can not only meet the human demand for high-quality protein, but also supplement various vitamins and inorganic salts. Eat less salt and drink more boiled water. 25 to 30 years old. This stage is the heyday of women's mature development, full of emotion and sentimentality, which leads to excessive relaxation of facial expressions, gradual increase of wrinkles on forehead and eyes, gradual decrease of subcutaneous sebaceous gland secretion, weakening of skin luster and enhancement of roughness. At this stage, in addition to developing the good habit of eating light food and drinking more water every day, we should also eat more foods rich in vitamin C and vitamin B, such as shepherd's purse, cucumber and other fruits and vegetables, as well as peas, fungus and milk. 30~40 years old. At this stage, the secretion of sebaceous glands in women is reduced and the skin is easy to dry. Generally, women begin to have crow's feet at the end of their eyes, chin muscles begin to relax, and laugh lines are more obvious. They should insist on drinking more water, especially after getting up in the morning. Besides eating more fresh fruits and vegetables, protein, an animal rich in collagen, such as pig's trotters, skins, fresh fish and lean meat, should be specially supplemented to make the skin look plump, plump and moist. It can also enhance the elasticity and toughness of the skin and make the skin moist and delicate. 40~45 years old. At this stage, women's eyes are prone to black halo, and their skin is dry and dull. Eat more foods that can promote cholesterol excretion, invigorate qi and nourish blood, and delay facial muscle aging, such as fresh corn, sweet potatoes, mushrooms, lemons, walnuts, Chinese cabbage rich in vitamin E, Chinese cabbage, peanut oil, etc. Pay attention to diet to make skin more delicate. 1. Drink more water. When the body moisture decreases, the skin will be dry, the secretion of sebaceous glands will decrease, which will make the skin lose elasticity and even wrinkle. In order to ensure adequate water intake, the daily drinking water should be around 1200ml. 2. Eat foods rich in vitamins. Vitamins play an important role in preventing skin aging and keeping skin delicate and moist, and vitamin E plays an important role in anti-aging. Because vitamin e can destroy the chemical activity of free radicals, thus inhibiting aging. Vitamin E can also prevent lipofuscin from depositing on the skin. Foods containing more vitamin E include cabbage, sunflower oil and rapeseed oil. Vitamins A and B are also indispensable substances for smooth and delicate skin. When the human body lacks vitamin A, the skin will become dry, rough and scaly; If vitamin B is lacking, skin cracking, desquamation and pigmentation will occur. Foods rich in vitamin A include animal liver, cod liver oil, milk, cream, eggs and orange-red vegetables and fruits. Foods rich in vitamin B include liver, kidney, heart and milk. 3. Eat more foods rich in iron. If the skin is shiny and ruddy, it needs sufficient blood supply. Iron is one of the main components of heme in blood, so eat more foods rich in iron. Such as animal liver, egg yolk, kelp, laver, etc. Eat more foods containing collagen and elastin. Collagen can make cells plump, thus making skin plump and reducing wrinkles; Elastin can enhance the elasticity of human skin, thus making the skin smooth and elastic. Foods rich in collagen and elastin include pig's trotters, animal's tendons and pig's skin. 4. Pay attention to the intake of alkaline food. Fish, meat, poultry, eggs and grains eaten in daily life are all physiologically acidic. Acidic food will increase the content of lactic acid and uric acid in body fluids and blood. When organic acids cannot be eliminated from the body in time, they will corrode sensitive epidermal cells and make the skin rough and inelastic. In order to neutralize the acidic components in the body, we should eat more foods rich in physiological alkalinity, such as apples, pears, oranges and vegetables. In addition, the skin should avoid external stimulation. The scorching sun in summer and the cold wind in winter will make the skin rough, and protective measures should be taken in time according to the changes of seasons. Don't wash your skin too often, if you rub it repeatedly, it will make the damaged skin cells too late to regenerate; Avoid contact with acidic and alkaline substances, choose appropriate cosmetics according to your skin condition and massage appropriately.
Health and longevity is the eternal theme of mankind. When we ask what health is for thousands of years, most people will not hesitate to say, "health means no disease." However, the definition of "health" given by the World Health Organization (WHO) is that "health means that a person is in a perfect state in physiology, Melissa Zhou nutrition test, psychology and social adaptation, not just that he is not sick or weak". Just two sentences show us a brand-new concept of health. When we understand the new concept of health, we should also know the relationship between our life span and diseases.
According to the definition of the World Health Organization, people are middle-aged before the age of 65, sour youths at the age of 65-74, regular teachers at the age of 75-90, and elderly people at the age of 90- 120. So how old should a person's physiological life span be? Melissa Zhou's theory should not be copied. According to biological principles, the life span of mammals is 5-6 times that of their growing period. The growth period of a person is calculated by the time when the last tooth comes out (20-25 years old), so the shortest life span of a person is 100 years old and the longest is 150 years old. It is recognized that the normal life span of a person is 120 years old. Then why don't most people live to be 120 years old? This is determined by the fact that one cannot control the speed of the aging process and that one can control the speed of the aging process through self-discipline, health preservation and health care. Don't copy the paper of the Melissa Zhou examiner of the World Health Organization: everyone's life span largely depends on how you control it. The genetic factor is only 15%, and the social factor is only 10%. Therefore, if people know how to cherish and maintain themselves, they can live a long and healthy life.
What does nutritious snow mean to me as a nutritionist? "Camp" means seeking, "raising" means keeping in good health, and together they mean seeking in good health. Specifically, nutrition is the process in which living beings continuously ingest necessary substances from the outside to maintain their life activities. For people, nutrition is to ingest food from the outside and digest and absorb the substances needed by the body to maintain snow. Don't copy the whole process of life activities. These substances needed to maintain the normal growth, development and metabolism of the body are called "nutrients". Melissa Zhou: Don't copy what we know at present. There are 42 kinds of nutrients needed by human body, which can be divided into 6 categories, namely protein, fat, carbohydrate, minerals, vitamins and water. In recent years, some scholars believe that dietary fiber is also a nutrient.
Nutrients have different functions in the human body. It can be roughly divided into three aspects.
1. Provide energy for life activities and maintain body temperature.
2. Form and repair the theory that we don't want body tissues.
3. As a regulating substance, just like the lubricating oil in the machine, it maintains various normal life activities of the body.
In today's Melissa Zhou, I don't want to copy nutritionists' papers. The human body's nutrition-related diseases are concentrated in two aspects. One is the lack of nutrition caused by insufficient intake or poor utilization of nutrients, mainly the lack of micronutrients (including trace mineral elements and vitamins). At present, about 2 billion people in the world are in a state of micronutrient deficiency, accounting for about 1/3 of the world population. Don't copy our teacher Melissa Zhou's paper. Followed by various chronic non-communicable diseases related to excessive and/or unbalanced nutrient intake. International authoritative experts believe that about 1/3 of cancers are related to diet. Chronic diseases such as cardiovascular and cerebrovascular diseases and diabetes are closely related to dietary nutrition. Don't copy Melissa Zhou's nutritionist's paper, if you want to have a healthy body, you can't ignore your own maintenance. Let's look at the effects of protein, vitamins and minerals on human health.
1, protein
Protein is the basic component of all living cells and consists of 20 basic amino acids, 9 of which cannot be synthesized in human body and must be obtained from food. They are the basic Melissa Zhou of protein. The human body is composed of countless cells, of which protein is the main part. It is not only the main component of the human body, but also the substance that constitutes various important life activities in the human body, and should not be copied in the papers of nutritionists in Melissa Zhou. Therefore, there are thousands of protein in the human body, including countless enzymes that human beings depend on for survival, hormones that act on human metabolic activities, immune substances that resist diseases, carriers of various micronutrients, and components that constitute human nerve transmission media, which regulate normal osmotic pressure and various body fluids in Melissa Zhou nutritionists' papers. So I don't want to copy nutritionists' papers on protein and Melissa Zhou, and protein is at the center of various nutrients.
Lack of protein can be fatal. The human body, such as Melissa Zhou, should not copy the papers of nutritionists. If the loss of protein in the body exceeds 20%, life activities will be forced to stop. This situation is seen in patients with cachexia who have been ill for a long time. The common symptom of protein deficiency is the decrease of metabolic rate. Don't copy the papers of nutritionists in Melissa Zhou, the long-term impact on organ damage is certain. The lack of protein is often accompanied by the lack of energy, such as growth retardation, weight loss, apathy, irritability, anemia, emaciation or edema, susceptibility to infection and secondary diseases.
2, vitamins
Vitamin is an organic chemical substance, which is necessary to maintain human life. They naturally exist in food and can hardly be synthesized by human body. They need very little, and each has its own special physiological function. They neither participate in the composition of the body nor provide energy. When people lack certain vitamins, their metabolism will not develop normally, and even diseases will occur. There are many kinds of vitamins with different chemical structures and physiological and biochemical functions. But all those who mention vitamin training have one thing in common: vitamins are not raw materials for tissues and cells, nor are they energy substances for human bodies. Most of them are various coenzyme auxiliary groups of human body, which regulate the material metabolism and energy metabolism of human body through the action of enzymes.
3. Minerals
Melissa Zhou has been found in human body. Don't copy more than 20 kinds of essential minerals, accounting for 4%-5% of human body weight. Mineral elements needed by human body are mainly divided into macro elements and trace elements.
Macroelements include calcium, phosphorus, magnesium, sodium, potassium, chlorine and sulfur, accounting for about 60%-80% of the total ash of human body. These macro elements often appear in pairs, which play an extremely important physiological function for the body, such as the formation of bone tissue. Don't copy the nutritionist's papers on impulse conduction, muscle contraction regulation, enzyme activation, body fluid balance and osmotic pressure maintenance. Trace elements include iron, iodine and copper.
Meng, zinc, diamond, I don't want to copy 14 kinds of chromium, selenium, salt, fluorine, silicon, tin, vanadium and so on. They play a specific activation center role in enzyme system, play a physiological role in hormones and vitamins, transport elements, affect nucleic acid metabolism and even play an anti-cancer role.
With the improvement of people's living standards, the consideration of diet has shifted from "full" to "eat well". The core of nutrition is "rationality", and the theories that teachers don't follow are "what to eat" and "how to eat". Reasonable nutrition is a comprehensive concept, which requires not only providing energy and various nutrients to meet human physiological needs through dietary allocation, but also changing teachers' texts that do not follow the reasonable dietary system and nutrition. In addition, we should also avoid the imbalance of diet structure, the excessive intake of some nutrients, and the loss of nutrients or the formation of harmful substances during cooking, because these may affect our health. However, due to the lack of nutrition knowledge, many people have a wrong understanding of "eating well" and mistakenly think that eating fatty, sweet and delicious things is "eating well", so that Melissa Zhou's paper for nutritionists should not copy too much high-calorie foods such as oil and sugar. As a result, obesity, diabetes, hyperlipidemia and other diseases related to improper dietary nutrition intake will move around among some people with better economic conditions. Significantly increased, which shows that it is an urgent and arduous task to popularize nutrition knowledge and teach people not to copy the reasonable nutrition in Melissa Zhou's paper after the improvement of material conditions.