In this era of accelerated pace of life, fewer and fewer people can go home and cook for themselves every day. For various reasons, especially office workers and student parties, they often deal with fast food, takeout and canteens. In the case of limited variety of dishes, it is inevitable to encounter problems such as what to eat healthier. So what should we eat and how should we eat? There is a food proportion relationship. That is, by establishing a balanced relationship between human physiological needs and dietary nutrient supply, a balanced diet is formed.

Keywords: diet balance, healthy balance, pagoda diet taboo

First, the concept of a balanced diet

Huangdi Neijing in the Warring States period put forward that "people should take grains as the foundation", "if they want to be diagnosed, they must ask for shelter" and "medicine should be removed, and food should follow", while Chinese medicine literature has incisive and vivid exposition on balanced diet: "Five grains should be raised, and beans should be lost, which is bad; Five animals should be beneficial, and more will be harmful; Five dishes are always prosperous, fresh, green, yellow and red; Five fruits to help, strive for less; If the smell is combined, it will be taken, especially if it is partial; Eating is expensive, don't overdo it. "

As we all know, all kinds of nutrients needed by the human body must be continuously supplied and supplemented through the food eaten every day. How to eat reasonably actually refers to the proportion of food, that is, the relationship between the physiological needs of the human body and the nutritional supply of its own healthy diet, which is called balanced diet. Furthermore, balanced diet refers to the establishment of a balanced relationship between dietary nutrition supply and physiological needs in four aspects at the same time, including: amino acid balance, calorie nutrition balance, acid-base balance and the balance between various nutrients intake. Grasping the balance of these four aspects is helpful to the absorption and utilization of nutrition.

Second, the theory of balanced pagoda

The pagoda of balanced diet is divided into five layers, including the main types of food we should eat every day.

First floor (ground floor): cereal. Including rice, flour and miscellaneous grains. Mainly provide carbohydrates, protein, dietary fiber and B vitamins. They are the main source of energy in the diet, and it is better to eat a variety of grains mixed than to eat one alone. Everyone should eat 350-500 grams a day.

Second floor: fruits and vegetables. It mainly provides dietary fiber, minerals, vitamins and carotene. Vegetables and fruits have their own characteristics and can't completely replace each other. You can't just eat fruits without vegetables. Generally speaking, red, green and yellow vegetables and dark yellow fruits are rich in nutrition, so eat more dark vegetables and fruits.

The third floor: fish, shrimp, meat and eggs (meat includes animal meat, poultry meat and internal organs). Mainly provide high-quality protein, fat, minerals, vitamins A and B vitamins.

The fourth floor: milk and beans. Milk mainly includes fresh milk, milk powder and so on. Besides being rich in high-quality protein and vitamins, it is an excellent source of natural calcium with high calcium content and high utilization rate. Beans are rich in high-quality protein, unsaturated fatty acids, calcium and vitamins B 1, B2, etc.

The fifth layer (spire): grease. Include vegetable oil, etc. Mainly provides energy. Vegetable oil can also provide vitamin E and essential fatty acids. No more than 25 grams per day.

At ordinary dinner, we can replace each other at the same level. In a sense, this mutual substitution is very reasonable and should be advocated, because it can enrich the diet. The more varieties you eat, the more comprehensive your nutrition will be. For intake. It can be slightly adjusted according to its actual situation. As long as you always follow the approximate proportion of all kinds of food in the pagoda, you can basically achieve a balanced diet.

Third, for urban office workers, how can the student party scientifically and reasonably arrange three meals a day?

Breakfast: Give you a good start to the day.

Most people know the importance of breakfast to health, because most of the day's work and study are concentrated in the morning, which requires a lot of mental and physical energy, so breakfast should be placed in a more important position in the lifestyle. Under normal circumstances, office workers rely on breakfast to provide enough calories and nutrition to complete the work from morning to noon for three or four hours. If you start work in the morning and study on an empty stomach for a long time, it will be harmful to your health. Steamed food is the best staple food. Non-staple foods include meat, vegetables, eggs and milk or juice. Try to eat less fried food.

Lunch: Nutrition should be reasonable.

Lunch is rarely eaten at home, and lunch that should account for 40% of the whole day's heat energy is solved by many people. It is suggested that people must eat more high-protein foods for lunch, such as fish, chicken, lean pork, beef and mutton, aquatic products and bean products. Because the high quality and high protein in this kind of food can increase the tyrosine in the blood, keep the thinking agile, and play an important role in enhancing understanding and memory. It's best not to eat convenient food for lunch, such as instant noodles and western fast food. These foods are too simple, low in nutrition and unbalanced, which may have adverse effects on human health.

Dinner: Eat more and eat less.

Dinner diet should avoid eating foods high in fat and protein, mainly foods rich in vitamin C and crude fiber, which can not only help digestion and prevent constipation, but also supply cellulose and trace elements needed by the human body, prevent arteriosclerosis, improve blood circulation and be beneficial to human health; Eating foods rich in carbohydrates, such as noodles, bread, rice and sweets, can make tryptophan in the blood that cannot be absorbed by muscle cells enter the brain and become a sedative. Because of the role of tryptophan, it can also reduce the pain and sensitivity of the body. In addition, people who need to work and study for a long time at night must eat well.

Fourth, balance the diet and pay attention to dietary taboos.

Dietary taboo is an important concept in traditional Chinese medicine, because any food has cold, hot and cold properties, and they will have mutual restraint. With a good match, the effect can be doubled; Improper collocation will reduce the absorption of food nutrients and even cause toxic reactions.

1 Wash eggs with soybean milk: Mucin in eggs will combine with trypsin in soybean milk, thus making food lose its due nutritional value.

2, tea boiled eggs: in addition to alkaloids, tea also contains acidic substances. The combination of these compounds with iron in eggs will stimulate the stomach accordingly, which is not conducive to digestion and absorption. Tea eggs are one of the traditional foods in China. They can be used as meals and snacks in leisure time, which are both practical and interesting. However, this is an inappropriate way to eat, which is against health, let alone nutrition. Tea eggs are not healthy food.

3. Roast beef with potatoes: Because the concentration of gastric acid required by these two foods is different, it is bound to prolong the residence time of food in the stomach, thus prolonging the digestion and absorption time of the stomach and increasing the gastrointestinal burden.

4, high protein plus strong tea: Some people like to drink strong tea often after eating a lot of high protein foods such as meat, seafood and shellfish, mistakenly thinking that drinking strong tea can remove high fat and help digestion. In fact, on the contrary, the combination of tannic acid in tea and protein will produce protein tannic acid with convergent effect. Paper reference, health. . It makes people's digestive system and excretory channels uncomfortable, slows down the peristalsis of large intestine and small intestine, and prolongs the retention time of feces in intestine, which is one of the factors causing constipation, and also increases the risk of toxic substances and carcinogens being absorbed by human body.

5. Eat milk with oranges: Eating milk with acidic fruits such as oranges, or eating oranges just after drinking milk, will combine protein in milk with fruit acid vitamin C in oranges, affect digestion and absorption, and also cause abdominal distension and abdominal pain.

6. Eat carrots while drinking: β -carotene and alcohol enter the human body at the same time for a period of time, and it is easy to produce pathogenic toxins harmful to human health in the liver, which is a risk factor for inducing various liver diseases.

To sum up, in our daily life, as long as we respect science, match reasonably and eat a balanced diet, we can reduce the occurrence of diseases and eat healthy bodies.