Adults are an important link in life. If you want to have a healthy old age and have enough energy to fulfill your youthful dreams after retirement, you must work hard throughout your adult life. Have a healthy body. Among them, scientific diet and good lifestyle are the most important. For this reason, the following two points are the basis:
① Food diversity, comprehensive nutrition, and balanced diet.
② The cooking and processing of food should comply with nutritional principles and adapt to seasonal characteristics. It should be a combination of thickness, meat and vegetables, and moderate dryness and thinness. Cereals should be the main food, and soy products, fish and fresh vegetables should be used.
In addition, attention should be paid to energy intake. The daily energy intake of adult men engaged in different types of labor is 2,400 to 3,200 kcal, and the daily energy supply of adult women engaged in the same labor level is 2,100 to 2,700 kcal. Energy source materials should be distributed reasonably. Any one that is too high or too low will cause imbalance in the proportion.
The basic premise of a reasonable diet is that nutritional satisfaction should be mainly achieved through diet. Food can provide a system of nutrients and other synthetic substances that are beneficial to the body. In certain cases, fortified foods and dietary supplements may help increase one or more nutrients that are not adequately consumed through typical diet alone. However, although dietary supplements may be recommended in some cases, they are not a substitute for a healthy diet. Improve people\’s health status and reduce the risk of major chronic diseases through a reasonable and balanced diet and physical exercise.
According to the recommendations of the Chinese Nutrition Society and the U.S. Health Food Guide, combined with my country’s national conditions, a reasonable diet can be summarized as “two sentences, ten words”, namely: “One, two, three, four, five, red Yellow, green, white and black.”
One, two, three, four, five
\”One\” refers to drinking a bag of milk (yoghurt) every day, which contains 250 mg of calcium, which can effectively improve the general dietary calcium intake in my country. low status.
\”Two\” refers to the daily intake of 250 to 350 grams of carbohydrates, which is equivalent to 6 to 8 taels of staple food. Each person can increase or decrease according to the specific situation.
\”Three\” refers to eating 3 servings of high-protein food every day.
Each serving refers to: 50 grams of lean meat; or 1 egg; or 100 grams of tofu; or 100 grams of chicken and duck; or 100 grams of fish and shrimp.
\”Four\” refers to four sentences:
Some are thick and some are thin (a combination of coarse and fine grains);
Not sweet and not salty (a Cantonese-style diet requires daily salt intake) 6~7 grams; Shanghai type 8~9 grams; Beijing type 14~15 grams; Northeast type 18-19 grams. The Guangdong type is the best, followed by the Shanghai type);
Three, four, five meals (refers to eating more frequently under total control, which is beneficial to the prevention and treatment of diabetes and hyperlipidemia);
Seventy-eight percent full.
\”Five\” refers to 500 grams of vegetables and fruits per day, plus an appropriate amount of cooking oil and condiments.
Red, yellow, green, white and black
\”Red\” means you can drink 50 to 100 ml of red wine every day to help increase high-density lipoprotein, promote blood circulation and remove blood stasis, and prevent atherosclerosis .
\”Yellow\” refers to yellow vegetables, such as carrots, sweet potatoes, pumpkins, tomatoes, etc., which are rich in carotene and have the function of improving immunity for both children and adults.
\”Green\” refers to green tea and dark green vegetables.
Tea is the best drink, and green tea is the best tea. According to research from the Chinese Academy of Preventive Medicine, green tea has clear tumor prevention and anti-infection effects.
\”White\” refers to oat flour or oatmeal.
According to research, eating 50 grams of oatmeal every day can reduce blood cholesterol levels and have a more significant effect on diabetes.
\”Black\” refers to black fungus. Eating 5 to 15 grams of black fungus every day can significantly reduce blood viscosity and blood cholesterol, and help prevent thrombosis.
