Understand Common Food Nutrition, Follow The Dietary Pagoda, And Protect Dietary Health And Health Care

When it comes to "eating", we Chinese have the most say.

This is not only a matter of filling your stomach, but also a matter of health and disease prevention.

If you eat in the correct way, your body will be energetic and your mental state will be full and adequate; if you eat in an unscientific way, various minor problems may come to your door.

Are you often confused: What should you eat every day?

How much to eat?

What is the most reasonable combination of various types of food?

Don't worry, just today, let's move out the "gold standard" recommended by the country, which is the balanced diet pagoda for Chinese residents, break it down layer by layer, and take a careful look at it, so that you can eat clearly and healthily in three meals a day.

Diet Pagoda: A "Navigation Map" for Nutrition and Health

This balanced diet pagoda is not randomly drawn. It brings together the wisdom of many nutritionists. Its purpose is to cleverly show us what kind of diet can best meet the needs of body growth and development, maintain immunity in a good state, and ensure the smooth and normal operation of various physiological functions.

Simply put, it is a scientific "eating guide".

According to its principles, it can not only ensure an adequate supply of energy and nutrients, but also effectively reduce the incidence of diet-related chronic diseases such as hypertension and diabetes.

The pagoda is divided into five floors, and there are oil, salt, sugar and wine beside it. At the same time, there are suggestions for physical activities, which together form a complete healthy life plan.

The first cornerstone: Eat the right staple food, mainly grains is the key

The bottom floor of the pagoda is the largest floor, and this floor contains cereals and potatoes.

Carbohydrates are the main source of dietary energy, and these carbohydrates should provide 50% to 65% of the total energy required by our bodies.

At the same time, they are also a good source of B vitamins, they are also a good source of minerals, and they are also a good source of dietary fiber.

You know, the "Dietary Guidelines" emphasize that cereals are the main food, which is indeed a very important and significant feature of a reasonable diet.

For an average adult, it is recommended to consume 200 to 300 grams of cereals per day.

There is a key point, which stipulates that whole grains and legumes should be covered, and the amount ranges from 50 grams to 150 grams.

Including millet, corn, brown rice, oats, mung beans, and red beans, all of which belong to the category of whole grains and miscellaneous beans. They retain all the nutrients of natural grains, are rich in dietary fiber, have a strong feeling of satiety, and are beneficial to controlling blood sugar and blood lipids.

Certain tubers, such as potatoes and sweet potatoes, can replace staple foods to a certain extent, and they also provide rich dietary fiber and vitamin C.

The second layer of protection: fruits and vegetables, the darker the color, the “excellent” they are.

The layers are progressively higher, showing vegetables and fruits to encourage people to increase their consumption.

It is recommended that adults eat at least 300 grams of vegetables and 200-350 grams of fruits every day.

They are a major source of vitamins, a major source of minerals, a major source of dietary fiber, and a major source of valuable phytochemicals like lycopene, anthocyanins, etc., which have antioxidant effects.

Here is an important tip: Eat more dark vegetables .

There are dark green vegetables, such as spinach and broccoli, dark yellow vegetables, such as carrots and pumpkins, purple vegetables, such as purple cabbage, and red vegetables, such as tomatoes. Generally speaking, their nutritional value is higher, and it is recommended that they account for more than half of the total daily vegetable intake.

It is best to eat the fruit directly rather than drink the juice to keep the fiber intact.

Appropriate amount of the third layer: fish, poultry, meat and eggs, high-quality protein should be appropriate

This layer here is animal food such as fish, animal food such as poultry, animal food such as meat, and animal food such as eggs. The key word is "appropriate amount."

The recommended total daily intake is between 120-200 grams.

The high-quality protein required by the body is provided by them, the supply of fat is also indispensable, and fat-soluble vitamins are naturally provided by them.

The recommended daily consumption of livestock and poultry meat is 40g to 75g. For professionally processed poultry meat products such as ham and sausages, the consumption should be controlled as much as possible and the intake should be reduced.

Aquatic products, including fish, shrimp, crab and shellfish, are rich in high-quality protein and unsaturated fatty acids that are beneficial to cardiovascular systems. It is also recommended that the daily intake is 40 to 75 grams. In this case, you can choose them first.

The advice given about eggs is to eat one every day, the amount is about 50 grams, and when eating eggs, do not throw away the yolks!

It is a pity to throw away egg yolks, because they are rich in many precious nutrients, such as lecithin, choline, and vitamins. A, and lutein, etc.

The fourth level of supplementation: milk beans and nuts, the "magic weapon" for calcium and bone strengthening

This layer covers milk, which is one of the best sources of calcium and protein. This layer contains soybeans, which are one of the best sources of calcium and protein. There are also nuts in this layer, which are one of the best sources of calcium and protein.

It is recommended to consume dairy products equivalent to 300 grams of fresh milk every day, such as a cup of milk plus a cup of yogurt.

Soybeans including soybeans, black beans, green beans, and other products such as tofu and soy milk, as well as nuts, are recommended to have a total daily intake of 25 to 35 grams.

Nuts such as walnuts, almonds, and peanuts are rich in essential fatty acids, which are good for the brain and cardiovascular health. It is recommended to eat an average of 50 to 70 grams per week, which is about a small handful per day. Original nuts are preferred to avoid additional intake of salt and sugar.

The top and outside of the tower: control oil, salt, sugar and wine, drink enough water, and open your legs

The cooking oil and salt used in cooking are like the spire of a pagoda and need to be strictly controlled.

In a day, it is recommended that the amount of oil used for cooking should not exceed 25 to 30 grams, and the amount of salt used should not exceed 5 grams. These 5 grams are roughly equivalent to the amount of a beer bottle cap.

The oil should be diversified, such as peanut oil, olive oil, and rapeseed oil.

Pay special attention to "invisible salt". The sodium content in soy sauce is not low, the sodium content in pickles is not low, the sodium content in noodles is not low, and the sodium content in snacks is not low.

Next to the pagoda, there is also a special reminder that alcohol and added sugar, such as white sugar, brown sugar, and sugar contained in sugary drinks, are not necessary and should be avoided as much as possible.

Adults with low activity levels need to drink 1500 to 1700 ml of water per day. You can drink more water, the source of life, when you are in a high temperature environment or when you are exercising.

Don’t forget that food contains soup, porridge, and milk, which can also provide moisture. The overall fluid intake throughout the day should be in the range of 2700 to 3000 ml.

at last, physical activity It's the other side of the balance.

It is recommended that adults take the initiative to carry out activities equivalent to walking more than 6,000 steps at a brisk pace every day. It is best to have 150 minutes of moderate-intensity exercise every week, such as brisk walking, cycling, swimming, etc., so as to maintain a healthy energy balance.

After reading each level of the dietary pagoda, you will find that a healthy diet is actually not complicated. Its core lies in a variety of foods and a reasonable combination.

No one food can cover all nutrients. If there is a partial eclipse or an unreasonable diet, it is very likely to cause certain nutritional deficiencies.

When we usually eat, we should keep this pagoda in mind. We should consciously match the thickness of the staple food, the depth of the vegetables, the types of meat and vegetables in the protein, control the intake of oil and salt, and cooperate with regular exercise, so that we can steadily support our health.

Remember, eating well does not mean eating expensively, but eating scientifically and balancedly.

Starting today, you might as well look at your three meals a day in front of the pagoda, and make some small adjustments so that health can accumulate from each meal.