What are the reasonable dietary standards?

What are the reasonable dietary standards

What are the reasonable dietary standards? Everyone is concerned about health, but on the road of seeking health, it can be said that eight immortals have crossed the sea, each showing its abilities. Everyone has his own way of dressing, eating and living. The following are reasonable dietary standards. What are the reasonable dietary standards? 1

A reasonable diet requires patients to control the total calorie, balance nutrition and eat more meals, as follows: < P > First, control the total calorie: do not eat too much high-calorie food, because it is easy to induce some chronic metabolic diseases after excessive intake of human capacity.

second, balanced nutrition: under the premise of controlling the total calorie, patients should pay attention to balanced nutrition, especially the daily intake of carbohydrates, fats and protein, try to choose foods with high crude fiber content and light, and try not to choose trans fatty acids as far as fat is concerned.

Third, eat a little more: In terms of eating, it is suggested that patients should arrange meals with a little more meals every day to avoid causing too much burden on islet function.

It is very helpful to ensure human health and avoid chronic metabolic diseases by controlling the total calorie, ensuring balanced nutrition and eating more meals. If you have a family history of chronic metabolic diseases, on the basis of controlling diet, you should also strengthen the monitoring of the disease. What are the reasonable dietary standards? 2

(1) Satisfy the heat energy and nutrition required by the toast. Home experts: Heat energy and nutrition not only meet the needs of maintaining basic life activities such as metabolism, growth and development, but also meet the consumption needs of the body to effectively complete work and life. Therefore, it is required that all kinds of nutritionists and heat energy provided by food must meet the above needs, and there should be no shortage or excess, so as to prevent human nutrition deficiency or excess.

(2) The food intake should ensure the balance among nutritionists: a reasonable diet for human beings should include cereals, animals, beans, vegetables, oils and fats, and these foods should have an appropriate proportion in lipomania. The proportion of various nutritional cables contained in the diet should be appropriate. In the proportion of heat energy sources, the heat generated by protein, fat and carbohydrates accounts for 12%-14%, 2%-25% and 6%-7% respectively. High-quality protein (animal protein and soybean protein) accounts for 2%-3% of the total protein; The relationship between various nutrients, such as vitamin intake, and the balance of energy consumption by niacin; Balance between essential amino acids; The balance between saturated and unsaturated fatty acids and so on.

after understanding the basic requirements of a reasonable diet, you can follow the above methods when you mix meals. However, when you eat food, you should do it in moderation every time. When you eat any food, you should not choose too much. Excessive eating will also have an impact on your body's digestion. This should also be noted. What are the reasonable dietary standards? 3

Let me summarize them with a smooth passage: Remember that a reasonable diet is one two three four five six seven, a bag of milk is two or two meters, three servings of protein, five hundred grams of vegetables and six grams of salt, and seven cups of boiled water to the end. One is a bag of fresh milk every day, which is beneficial to supplement calcium and lower blood pressure, clear cholesterol in blood, soften systemic vascular diseases and prevent fracture growth pain.

for children, it can also increase their body length. Then every meal has two sides or rice, and each person has six grains. Two or two staple foods per meal is enough. According to the general situation, this condition can also prevent diabetes. Each person has six grains, and you are about a catty at most. Pay attention to the balance of payments, blood sugar, blood lipid and weight, and control this amount varies from person to person.

That is to say, if you are active, you can eat more. Especially boys, you can eat more. But if you think that two or two meals a day is almost the same as six or two meals a day, that's good, because it's healthier to eat like this. Eating more cereals, vegetables and fruits is also very beneficial to health. And three servings of high protein a day. What do you mean by three servings?

Listen carefully to each serving as follows: one or two pieces of lean meat, half a bean, two or two pieces of tofu, chicken, duck and fish, and a big egg. Eating too much is not good. Besides, we advocate not eating too single. Do you think I'll eat nine eggs today? It's ok, but it's too much and too simple. Therefore, we should not eat more than a quarter of meat in our staple food. < P > This is good for your health. The source of protein is not limited to animal protein, it should be very rich. There are also plant proteins, such as various beans. Our diet emphasizes a small variety, eating less and eating more meals, balancing omnivores and being fresh and "lascivious". In addition, you should eat nuts properly, but don't eat too much.

Let's talk about the four-sentence diet principle. Four refers to the four-sentence diet principle. The diet is balanced and reasonable. These four sentences refer to the combination of coarse and fine food, improving protein utilization, not sweet and salty, and controlling sugar and pressure. From here on, it is most appropriate to eat less and eat more meals, and seven or eight points are full and three points are hungry. < P > If you are good, you will be happy. Don't forget the diet therapy. Therefore, the diet should be coarse and fine, with coarse grains flour and rice to eat. Not sweet or salty, control sugar and salt, and of course control oil.

quit smoking and limit alcohol

people say that smoking hurts the lungs and drinking hurts the liver and stomach. I think everyone knows a lot about the problem of cigarettes, so we regard cigarettes as 1. When this 1 burns out, the string of zeros behind us is meaningless. As we all know, a cigarette contains more than 1,2 to 3,6 kinds of harmful substances according to its origin and brand. The harm of smoking, we say, is important to the cardiovascular system, causing myocardial infarction, and bleeding, that is, stroke, and cancer.

With regard to drinking, in fact, a small amount of drinking can raise the high-density lipoprotein (HDL) in our body, which is good for our heart, but if you drink too much, it will do harm to our liver and cells of many important organs. Moreover, excessive drinking can also lead to myocardial damage and sudden death from stroke, even closely related to our femoral head necrosis.

Be cheerful and relax

Mental health is very important. Mental disorder has become a serious category in the classification of diseases in China. 2% of suicides in the world occur in China, and China is the only country where women commit suicide more than men. Then due to the intensification of competition, the weakening of social support network and the increase of psychological stress factors.

It makes our mental health problems more and more prominent now. It is predicted that the disease burden caused by mental health problems will rank first in the total disease burden in 22, which is very terrible. It is very important for us to keep a peaceful mind. We should set goals in life and control our own desires, so as to maintain a happy life. Those who are satisfied are always happy, which we need to keep in mind.

Life is based on health, so don't damage your health because of fame and fortune, it's not worth the candle. We advocate a healthy lifestyle, pay attention to leisure activities, go outside to enjoy the sunshine and nature, stretch our body and mind, and arrange our work and rest properly, which is also very important. There should be a way to relax yourself and maintain a peaceful state of mind.

So in fact, we humans should observe problems from different angles, which is very good for our body and mind. Therefore, we should take appropriate measures to deal with mental health problems, and don't finally take it as a burden.

Finally, I want to sum up what we talked about today with 22 points of healthy living: put less oil and salt in cooking, don't taste salty and light, quit smoking and limit alcohol consciously, control your weight and waistline, stretch your legs and exercise more, eat more vegetables and fruits, eat whole grains and soybeans, and drink more boiled water and milk.

be cheerful and relaxed, have enough rest and sleep, have a smooth bowel movement every day, have safe sex life, have good personal hygiene, regularly measure blood pressure and heart rate, see a doctor regularly, if you want to moisten your life, know more about prevention and treatment, pay attention to your thoughts and attitudes, keep up with your actions, stick to your habits, and live a long and healthy life.

healthy and smooth

1. Keep in mind that one, two, three, four meters of milk, three servings of protein, five hundred grams of vegetables and six grams of salt, and seven cups of boiled water should be drunk to the end.

2. Six grams of salt per person per day. Guangdong in the south is on a par with that in the northeast, and one third in Beijing. Controlling pressure and limiting salt is the key point. I advise you not to be casual.

3, safe exercise 7-5-3, good habit of aerobic exercise, gradual breathlessness, moderate heart rate judgment, 17 age reduction, it is safe not to exceed this limit, exercise more than five times a week, walk 3 kilometers a day, lasting 3 minutes each time, and other forms are up to you, such as brisk jogging, cycling and swimming in Tai Ji Chuan, aerobic dancing by yourself, skipping rope, climbing mountains and kicking shuttlecock, which is not intense.