Suitable for all kinds of situation (age, gender, physical conditions, work load, health food), Nutrient
The supply quantity and proportion. Reasonable nutrition can maintain the normal body physiological function
And, to promote the healthy growth and development, improve the body's The ability to work
And immunity, prevention and treatment for certain diseases. The lack of proper nutrition will have to place obstacles Nutritional deficiency disease
Reasonable nutrition classification
According to the modern Nutrition
The study of various nutrients needed by the human body is divided into 7 categories, namely, protein, fat and sugar (carbohydrates), inorganic salts (including trace elements), water, vitamins and dietary fiber. Of these nutrients is not only the demand, but also between the various nutrients should also have a proper proportion.
Reasonable nutrition Nutrition ratio
Reasonable nutrition Protein
The percentage of reasonable nutritional requirements for the three major nutrients of the total energy for heating accounted for 10% ~ 15%, protein fat 20% ~ 30%, 60% ~ 70% sugars (carbohydrates). Human tissue proteins constitute the indispensable material, but also constitute the main components of various enzymes, antibodies and certain hormones. The protein can promote the growth and development of normal permeability maintaining capillary, and heat, deficiency can cause growth retardation, weight loss, fatigue, circulation blood volume
To reduce, anemia, infectious disease resistance, trauma and fracture healing after disease, slow recovery, can cause a serious lack of Nutritional edema
Children and adolescents should supply more protein, to ensure growth and development. If there is half in the protein from animal food, the other half Vegetable protein
That is, can guarantee the need of human proteins.
Reasonable nutrition Fat
Fat can supply heat, constitute the organization and storage of fat, supply Essential fatty acids
( linoleic acid
Fat), can also promote The fat soluble vitamins
Absorption. But excessive intake of fat can lead to obesity and atherosclerosis
. Animal fat containing Saturated fatty acid
More (except fish), vegetable oil containing Polyunsaturated fatty acids
More ( palm oil
, Coconut oil
Except), saturated fatty acids can increase serum cholesterol increased, polyunsaturated fatty acids can reduce Blood cholesterol
, platelet Adhesion
. So the dietary intake of saturated fatty acid and polyunsaturated fatty acid ratio (S/P) at the ratio of 1 to 1 is appropriate, so as to take care of the supply of essential fatty acids, and can prevent some disease related to fat nutrition (e.g. coronary heart disease
The occurrence of such).
Reasonable nutrition carbohydrate
Carbohydrate is the heat source of food, save the role of the protein, can guarantee the normal amount blood sugar
, Liver glycogen
And in order to maintain muscle glycogen, liver detoxification, brain activity and muscle activity. Insufficient intake can lead to insufficient energy carbohydrates, growth retardation, fatigue, excessive intake can lead to obesity. Dietary fiber is essential for human health, for the human body Material metabolism
Necessary, cannot be synthesized by the human body, only by the supply of food. Calcium, phosphorus, magnesium, potassium, sodium and other inorganic salt is a necessary component of the body, has an important physiological function. In body weight less than 0.01% of the content of iron, iodine, copper, zinc, manganese, titanium, molybdenum, selenium, chromium, nickel fluoride, etc. as the essential trace elements in human body, and enzymes, vitamins, hormones, are closely related to nucleic acids.
Reasonable nutrition Distribution of meals
According to the energy distribution of 3 meals a day, for breakfast, lunch accounted for 25% to 30% accounted for 35% ~ 45%, 30% ~ 35% for dinner is more reasonable, of course, also can make appropriate changes according to the local life and time.
To achieve a reasonable nutrition, must be a reasonable allocation of diet, meet the requirements for a variety of nutrients. Each country according to the production and supply of their own conditions and living habits, food, the dietary allowance of different age and gender groups recommended (RDA).
Reasonable nutrition Age ratio of nutrition
Suitable for all kinds of situation (age, gender, physical conditions, work load, health food), Nutrient supply
And the ratio of. Only the reasonable nutrition in order to maintain the normal physiological function of human body, promote the healthy growth and development, improve labor ability, resistance and immunity of the body, facilitate the prevention and treatment of certain diseases. Otherwise it will cause obstacles that occur in these areas Nutritional deficiency disease
Etc.). According to the research of modern nutrition, various nutrients needed by the human body is divided into six categories, namely, protein, fat and sugar (carbohydrates), inorganic salts (including trace elements), vitamins and dietary fiber. Of these nutrients is not only the demand, but also between the various nutrients should also have a proper proportion.
Reasonable nutrition The rational allocation of food
To achieve a reasonable nutrition, must be a reasonable allocation of diet, meet the requirements of various nutrients, each country according to the production and supply of their own conditions and living habits, food, put forward a variety of different age and gender groups The recommended dietary allowance
(RDA), according to the proposal as the evaluation standard of people reasonable nutrition. How to Chinese Cereal crop
As the staple food, full use of traditional soybean and its products, research shows that the mixed feed of millet and soybean protein can play a complementary role on people's health is beneficial. In the food processing Chinese from early 1950s on the implementation of the standard meter (92 meters), standard (85), that this practice on the vitamin B deficiency disease Beriberi
The effective prevention and treatment, so it should not eat white rice, refined flour. In addition, China diet starch, sugar, fat and total calories ratio is not high, so Dietary structure
Chinese for people's health, nutrition and some diseases related to the occurrence and development of the impact should be summarized. Different people reasonable nutrition what is reasonable, the present study is the emergence of a reasonable diet and dietary guidelines of the boom, people generally think that food is made of material basis of diversification, reasonable nutrition.