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Follow a healthy diet from the start
1, Chinese Academy of Sciences report recommends that Chinese people eat 'sixty-two food forty-two meat', so eat reasonable? Eat much meat suitable? How much food to eat? What to eat meat meat is better? There are rice and other food, should be how to match it is good?
answer: Chinese Nutrition Society recommended to eat 250-400 grams of food per person per day (dry weight), sixty-two food or basic argument fly Because each person is different height and size sex age, physical activity is not the same, it is impossible for all staple food intake are exactly the same. For example, if a woman working in the office, You can press 250 grams of grain to arrange meals; if it is heavy physical activity or exercise Duanlian big men, the number can add more than 400 grams.
Among the staple food, in addition to rice flour, healthy people recommended to eat at least one third of coarse grains, which is in addition to the rice flour starch-containing seeds, such as purple rice, whole wheat, barley, millet, oats, corn, sorghum rice, red beans, mung beans, kidney beans, and barley, lotus seeds and the like are also included. diabetes, fatty liver, heart and vascular disease in patients with cerebral recommendation to eat two-thirds. This is conducive to help control blood sugar and blood lipids, but also provide more vitamins and minerals.
Meat is recommended to eat every day twelve to twelve and a half (boneless lean meat), preferred less fat meat, or to reduce the fat content of meat by cooking and other cooking methods. Among our population, people quite greedy meat more, while too much red meat (pork, beef and mutton) increases the risk of heart disease and colon cancer, evidence suggests that a daily average of two and a half or less safe.
2, the guide said to eat 'sixty-two twelve vegetable oil', a two oil much? How much oil a day to eat the right? Eat more fat What is the harm? What kind of oil better? Single eating an oil okay? vegetables should be how to eat? how much to eat?
A: A two oil too much Chinese Nutrition Society recommends eating two and a half more oil because the oil will increase the risk of obesity, and the risk of obesity and diabetes, cardiovascular disease, cancer and other diseases are closely related. the number is more important than the type of oil, no matter what the oil can not eat, because cooking oil are 99.9% fat, eat will inevitably likely to be obese.
Replacement of species is generally considered good, but it also depends on the characteristics of various oil inside the fatty acid composition, such as soybean oil, corn oil and sunflower oil difference is relatively small; olive oil and tea seed oil difference is relatively small, peanut oil, rice bran oil and sesame closer. for people who regularly eat meat, do not recommend eat lard, tallow and butter, which the high saturated fat and cholesterol.
6 the two too few vegetables. Vegetables and grain is different, it has to go through Optional wash, remove the hard stems of old leaves, roots or peeled, actually eat the amount to fight not a small discount to eat into 6 two dishes in fact buy two 8 about the job. Chinese nutrition Society recommends eating 6 2-1 pounds of vegetables per day , Is that the actual amount of eat, does not include the amount of trash. Eat more vegetables, especially enough to eat 4 two more dark green leafy vegetables, can help reduce the risk of many types of cancer and cardiovascular and cerebrovascular diseases, health is extremely important.
Note that, to try fresh vegetables, cooking oil as little as possible. Vegetables soaked in oil health benefits are difficult to play.
3, the guide said to eat 'twelve eggs twenty-two fish', a day to eat an egg will not be excessive cholesterol? How should eat eggs? How many fish eat the right? Several times a week to eat? What are the benefits of eating fish?
answer: Egg a day, only 200 milligrams of cholesterol, 300 mg of distance restrictions as well as healthy people can eat an egg a day. If you already have a case of high cholesterol, high blood sugar, it is recommended to control the extent of half a day. If you eat eggs, certain to even eat the yolk, because 12 kinds of vitamins and health components in the yolk. cooking methods to hold cooking oil, water splashing, Egg better.
Fish can eat 75-100 grams per day, which is less than 2 after removing the thorn two meat fish can provide protein and omega-3 fatty acids But it can also cause excessive when excess protein, and may bring contaminants from water. Also note that put less oil, not frying method, otherwise the fish will not bring any benefit in preventing heart disease when cooking.
4, guide says, eat 'catty fruit pound of milk', a pound of milk per day science? How much to drink would be suitable? Why should we drink milk, because the Chinese dietary calcium inside it? From other sources can not get it? a survey research shows that men drink milk every day more than 600 grams is easy to increase the risk of prostate cancer, say science?
answer : For adults, 600 grams of milk per day too much Chinese Nutrition Society recommends a daily 300 grams of milk, including milk, yogurt, milk, cheese, ice cream and other (by raw milk equivalent) is roughly equivalent to one-time cups 1 cup of milk, plus a commercially available 1 small cup of yogurt. our dietary calcium recommendations from the gap between the amount of 300-400 mg, an increase of at least 300 grams of milk provides 300 mg of calcium, basically to meet the dietary needs Yogurt can replace milk. If not eat milk, you can eat green leafy vegetables and soy products to be remedied, but not as good as milk so easy.
Men more than 600 grams of milk increased risk of prostate cancer, but also reduce the risk of colon cancer, but there is no evidence that the 300 grams of milk can prevent or promote cancer. Our nutrition experts do not recommend drinking more than 500 grams of milk daily.
5, the difference between the elderly, children, young nutritional and dietary structure where? Can you generalize? How should I eat? Household population of how to do a reasonable diet?
A: Each person working, Exercise, health situation is different, the proportion of food in the diet should be adjusted as needed but can not be generalized for healthy adults, according to various types of food recommended range to Chinese Nutrition Society. eating is certainly beneficial to the health of each person can own appetite (without causing obesity premise) appropriate adjustments to the number, choose your favorite to eat and feel good after eating a variety of foods.
Nutritional needs of the elderly and children and adults are not the same as an ordinary, buy a "Chinese Dietary Guidelines" serious study on it. If you do not know how to mix concrete, or do not know how to prepare food for a reasonable proportion of the whole family, you can consult a nutritionist or other professional.