Cross formula of reasonable diet

In modern society, there are many kinds of food. However, with the increase of delicious food, there will be more and more problems. Let me take a look at the relevant information of the cross formula of reasonable diet with you.

Cross formula of reasonable diet 1 1. Let me talk about the meaning of "one, two, three, four and five" first.

"One" means drinking a bag of soybean milk every day, the main purpose of which is to supplement calcium. Of course, this is for people all over the world. For us yellow people, 70% of us can't digest lactase in milk, so drinking soybean milk is better than drinking milk, and the amount can be increased to two bags. You can also buy products that supplement calcium alone.

"Two" is 250 grams to 350 grams of carbohydrates, which is equivalent to 62 to 82 servings of staple food. For everyone, the ratio of six to eight is not fixed. For example, some young people who do manual labor may eat a pound and a half for a meal; And some girls who have a relaxed workload may eat two or two staple foods. Adjusting yourself according to the situation can also play a role in controlling weight.

"Three" means three points of high protein. Protein is just right, neither too much nor too little. One is two or two tofu or half two soybeans, or two or two gluten and soybean protein.

What does "four" mean? Four sentences, that is, "there are coarse and fine, not sweet or salty, and three or four meals are seven or eight full." Flour and rice collocation, three or four times a week to eat coarse grains (coarse grain food), stick noodles, old corn, sweet potatoes. Three, four and five meals refer to the number of meals eaten every day. It is important to be careful not to eat too much. It is most appropriate to eat seven or eight points full.

"Five" refers to 500 grams of vegetables and fruits, which is equivalent to 82 vegetables and 22 fruits. Supplementing vitamins and cellulose can prevent cancer.

Say "red, yellow, green, white and black" again.

"Red" is a tomato a day. Men should pay special attention to that a tomato a day can reduce prostate cancer by 45%. Tomatoes are easier to cook because they are fat-soluble. If people are depressed, eating red pepper can improve their mood. Red pepper can improve their mood and reduce anxiety.

"Yellow" refers to vegetables containing vitamin A, including carrots, watermelons, sweet potatoes, old corn, red peppers, etc., or simple red and yellow vegetables, which contain more vitamin A.

"Green" refers to green leafy vegetables and fruits, mainly including celery, cucumber, spinach, green pepper, water spinach, mung bean and green tea. Green food contains a lot of cellulose, which can clean the stomach, prevent constipation and reduce the incidence of rectal cancer. In addition, eating green vegetables regularly can keep our body in an acid-base balance and avoid the occurrence of cancer to a greater extent.

"White" is oatmeal and oatmeal. Oatmeal porridge not only reduces cholesterol and triglycerides (oily food), but also is especially good for diabetes (diabetic food) and weight loss. Moreover, oatmeal is a particularly good coarse grain because of defecation.

"Black" is black fungus. Auricularia auricula is very good. It can reduce blood viscosity. Eating 5 grams to 19 grams of auricularia auricula a day is equivalent to eating a catty of auricularia auricula for 50 to 100 days, and eating a little a day to make soup and cook.

In short, a reasonable diet is these two words: "one, two, three, four, five, red, yellow, green, white and black." Remember this cross formula, if we eat nutritious food, there will be no problem.

Cross Formula of Reasonable Diet 2 Cross Proverbs of Reasonable Diet

According to the recommendation of China Nutrition Society and American Healthy Food Guide, a reasonable diet can be summarized into two sentences and ten words: one two three four five, red, yellow, green, white and black.

"One" means drinking 1 bag of milk (or yogurt) every day, which contains 250mg of calcium, which can effectively improve the low calcium intake in our diet.

"Two" refers to the daily intake of 250~350g of carbohydrates, which is equivalent to 6 ~ 8 liang of staple food.

"Three" means eating three servings of high-protein food every day, each serving means: 1 lean meat, 1 big eggs, 2 pieces of tofu, 2 chickens and ducks, or 2 fish and shrimp.

"Four" refers to these four sentences: coarse and fine, neither sweet nor salty, three or four meals, seven or eight full.

"Five" refers to 500g of vegetables and fruits every day, plus appropriate amount of edible oil and condiments.

"Red" refers to drinking a small amount of red wine 50 ~ 100 ml every day to help increase high-density lipoprotein and prevent atherosclerosis.

"Yellow" refers to yellow vegetables, such as carrots, sweet potatoes, pumpkins and tomatoes, which are rich in carotene and have the function of improving immunity.

"Green" refers to green tea and dark green vegetables. Tea is the best drink, and green tea is the best. According to the research of Chinese Academy of Preventive Medicine, green tea has definite anti-tumor and anti-infection effects.

"White" means oatmeal or oatmeal. According to research, eating 50g oatmeal every day can reduce blood cholesterol by 39% and triglyceride by 79% on average, which is more effective for diabetes.

"Black" refers to black fungus. Eating auricularia auricula 5 ~ 15g daily can significantly reduce blood viscosity and blood cholesterol, which is helpful to prevent thrombosis.

What are the top ten junk foods selected by the World Health Organization?

First, fried food.

1, the culprit of cardiovascular disease (fried starch)

2, containing carcinogens

3. Destroy vitamins and denature protein.

Second, pickled food.

1, leading to hypertension, renal overload and nasopharyngeal carcinoma.

2, affect the mucosal system (harmful to the stomach)

3, easy to get ulcers and inflammation

Three, processing meat food (dried meat, meat floss, sausage, etc ... )

1, which contains one of three carcinogens: nitrite (anti-corrosion and color development)

2, containing a lot of preservatives (increasing the burden on the liver)

4. Biscuits (excluding low-temperature baking and graham crackers)

1, too much pigment in edible essence (burden on liver function)

2, serious damage to vitamins

3. Too many calories and low nutrition.

Five, soda cola food

1, containing phosphoric acid and carbonic acid, will take away a lot of calcium in the body.

2, the sugar content is too high, and there is a feeling of fullness after drinking, which affects the dinner.

Six, convenience food (mainly refers to instant noodles and puffed food)

1, the salt content is too high, and it contains preservatives and essence (liver injury).

2, only calories, no nutrition

Seven, canned food (including fish and fruit)

1 destroys vitamins and denatures protein.

2. Too many calories and low nutrition.

Eight, plum food (preserved fruit)

1, which contains one of three carcinogens: nitrite (anti-corrosion and color development)

2, the salt is too high, containing preservatives, essence (harmful to the liver)

Nine, frozen dessert food (ice cream, popsicles and all kinds of ice cream)

1, containing cream is easy to cause obesity.

2. Too high sugar content affects dinner.

X. barbecue food

1, containing a large amount of "triphenyltetrapropylpyridine" (the first of the three carcinogens)

2. Toxicity of 1 roasted chicken leg = 60 cigarettes

3, leading to carbonization and degeneration of protein (increasing the burden on kidneys and liver)