The pursuit of high nutrition, that is, the so-called high protein diet, while ignoring nutritional balance, also leads to malnutrition. Instead of being healthier, the so-called high nutrition group has seen a sharp increase in various chronic diseases, forming the so-called "rich and noble disease". The harm of high fat has been generally alerted, but the high protein diet, which is the so-called nutritional imbalance caused by high nutrition, has not attracted enough attention.
We need 1-1 kg protein per day. But in fact, the pursuit of high nutrition people are beyond this standard, many people are protein food as the staple food, some people every meal are meat based, some people can drink a catty of milk every day. Protein is a kind of structural material. Unlike glucose and fat, excess protein can be converted into glycogen or stored in the form of fat, but consumed and excreted. For example, hyperuricemia can cause damage to the kidney. The main source of energy for our life activities is glucose. Therefore, the traditional Chinese diet based on grains and potatoes should be re recognized and respected.
In 2006, Chinese and American nutritionists integrated decades of scientific research achievements, focusing on animal protein, and wrote a sensational "China survey report" in the field of nutrition. In this book, he draws the obvious conclusion that excessive animal protein intake can lead to the following phenomena:
① significantly increasing the level of cholesterol, which leads to the higher incidence rate of heart disease.
② The higher the risk of osteoporosis.
③ Increasing the production of female reproductive hormones will increase the risk of breast cancer in women.
④ The risk of senile dementia caused by vascular disease is also the highest.
⑤ The concentration of calcium and oxalic acid in uric acid increases significantly within a few hours. Kidney is in the environment of high concentration of oxalic acid and calcium for a long time, which is very easy to form kidney stones.
⑥ The body produces more IGF-1 (insulin-like growth factor), which stimulates the formation of cancer cells.
⑦ Inhibit the production of activated vitamin D. The body is easy to produce a variety of cancer, but also induce autoimmune diseases, osteoporosis and other diseases.
A large amount of detailed evidence proves that pure natural plant food:
① It can reverse the condition of heart disease.
② It can effectively improve blood glucose level, cholesterol level and insulin level.
③ It can reverse type II diabetes and make patients get rid of drug dependence.
④ It is the best choice to prevent diabetes and autoimmune diseases.
⑤ It is the best choice to prevent kidney disease, bone disease, eye disease and encephalopathy.
⑥ It can prevent and even treat various chronic diseases.
According to Huang Di Nei Jing, Su Wen, viscera FA Shi Lun, "five grains are for nourishment, five fruits are for help, five animals are for benefit, and five vegetables are for filling". It strives to "eat and drink sparingly" and have a balanced diet. A healthy diet should:
① Staple food, 5-8 Liang a day, mainly grains, appropriate amount of potato, a small amount of beans;
② The daily protein requirement is 1-1, 5g / kg body weight, avoid excessive animal food; eating more plant food containing a lot of vegetarian fiber will reduce the occurrence of high blood fat, high blood sugar, high uric acid, malignant tumor and other diseases;
③ Appropriate amount of vegetables and fruits, about 500g a day, can not replace the staple food. Vegetables to stew, steam and cold mix with, eat less fried vegetables, avoid too much greasy;
④ About 25-50g of bacteria and algae every day;
⑤ About 25-50g nuts;
⑥ The food has five colors and five flavors;
⑦ Eat seasonal foods that grow naturally in the sun;
⑧ Choose warm or cool food suitable for your constitution;
⑨ Try to eat fresh food and less processed food;
⑩ Chew slowly, do not eat hot food, eat less cold food, try to eat less pickled, smoked, fried food, fruit and nuts best placed between the two meals, eat well in the morning, eat enough in the afternoon, less dinner. No hunger, no food, no satiety. The total amount of food intake should be balanced with human activities to achieve the balance of eating and moving.
Chinese traditional plant food has been paid more and more attention. It has the following four characteristics in aspects
① Nourish Qi and blood: "Heaven eats man with five Qi, earth eats man with five flavors". Food has cold, hot, warm and cool, sour, sweet, bitter, spicy and salty. Plant food comes from nature and contains the essence of heaven and earth. It has the function of nourishing qi and blood.
② Protecting the five zang organs: animal food is difficult to digest and absorb, metabolize and excrete slowly. Studies have shown that pesticide residues in meat are 13 times as much as those in plants, so it is easy to damage the spleen and stomach, liver and gallbladder, kidney, heart and lung. Plant food can protect viscera as well as nourishing. People often say that "fish make fire, meat produces phlegm, radish and cabbage keep safe" is this meaning.
③ Balance: eating cold food and warm food balance, tonic and cathartic food balance. Plant food contains more dietary fiber, which can promote defecation and detoxification. Plant food is weak alkaline, which is beneficial to human health.
④ Sedentary: animal food is high in energy and hormone, and easy to make people irritable, depressed, anxious, insomnia, dizzy, while vegetarian food can make people quiet, peaceful, happy and sleep.
To make a reasonable diet is to choose a variety of foods, so that the nutrients contained are complete and the proportion is appropriate to meet the needs of the human body
1. Coarse grain and fine grain should be matched: reasonable combination of coarse and fine grains can improve the flavor of food, help to complement each other in nutrients, and improve the nutritional value and utilization of food.
2. Variety of non-staple food, meat and vegetable Collocation: meat, fish, milk, eggs and other foods are rich in high-quality protein, and all kinds of fresh vegetables and fruits are rich in vitamins and inorganic salts. The combination of the two can cook a variety of delicious dishes, not only rich in nutrition, but also can enhance appetite, conducive to digestion and absorption.
3. Main and non-staple food collocation: staple food refers to the food crops mainly containing carbohydrates. Staple food can provide the main energy and protein, non-staple food can supplement high-quality protein, inorganic salt and vitamins.
4. Dry thin diet Collocation: staple food should be used according to the specific situation, so that one can increase satiety, two can help digestion and absorption.
5. To adapt to seasonal changes: summer food should be light and refreshing, appropriate increase in salt and sour food, in order to improve appetite, supplement salt loss caused by sweating. In order to increase the method of preparing reasonable diet, we can increase the content of fat in winter meal
① According to the specific situation (such as gender, age, labor intensity), determine the daily total heat and nutrition requirements.
② According to the proportion of carbohydrate (60% - 70%), fat (20% - 25%) and protein (10% - 15%) in the total daily energy, the requirements were calculated respectively.
③ After determining the nutrients needed daily, plan the daily diet according to the nutrients contained in the food.
④ Determine the quantity of staple food and non-staple food per day according to the economic and supply situation.
⑤ Finally, the contents of various nutrients in the whole food were calculated and compared with the supply standard. If the difference is within ± 10%, the requirements are met.
6. The heat distribution of three meals a day should be 30% for breakfast, 40% for lunch and 30% for dinner.
