Chinese residents balanced diet pagoda, dining plate (2022) icon to revise and analyze instructions

Introduction: Chinese residents balanced dietary pagoda (2022) and Chinese residents balanced dietary plates (2022), explaining the main ideas and food composition structure of balanced diet, using tower shapes and Tai Chi graphics to highlight Chinese cultural characteristics and balanced balanceConcepts are also convenient for the public to remember and understand.

1. Chinese residents Balanced Diet Pagoda Chinese residents Balanced Diet Pagoda describing the structure of balanced diet. The brief introduction is as follows. Chinese residents' balanced dietary pagoda (Chinese Food Guide Pagoda (hereinafter referred to as the "Pagoda") is based on the criteria and core recommendations of the "Chinese Resident Dietary Guide (2022)", and the principle of balanced diet was converted into the number and proportion of various foods. Graphic representation. The image of the balanced dietary pagoda of Chinese residents follows the principle of balanced diet, and reflects the basic food composition of nutrition. The pagoda is divided into 5 layers, and the size of each layer is different, reflecting the amount of five categories of food and food. The five categories of foods include valley potato, vegetables and fruits, livestock poultry fish eggs, soybeans and nuts, and cooking oil and salt. The amount of food is designed according to the level of different energy requirements. The text comments next to the pagoda indicate that when the energy required level of 1600 ~ 2400kcal energy is required, the proposed value range of each type of food intake per person per day for a period of time. 1 The first layer of valley potato foods are the main sources of dietary energy (carbohydrates provide 50%~ 65%of total energy), and they are also good sources of various trace nutrients and dietary fiber. The dietary guidelines are recommended for diet and reasonable foods for healthy people over the age of 2. Valley is mainly an important feature of reasonable diet. For a period of time at 1600 ~ 2400kcal energy required, it is recommended that adults consume 200 ~ 300g per person per day, including 50 ~ 150g of whole grains and miscellaneous beans; in addition, 50 ~ 100g of potato, from an energy perspective, It is equivalent to 15 ~ 35g rice. Grain, potatoes and beans are the main sources of carbohydrates. Grain includes wheat, rice, corn, sorghum, etc., and its products, such as rice, steamed buns, pancakes, bread, biscuits, oatmeal, etc. The whole grain retains all the ingredients of natural grains. It is an important component of the ideal diet model and the source of dietary fiber and other nutrients. Mixed beans include dried beans other than soybeans, such as red beans, mung beans, kidney beans, etc. The entire food in traditional diets in my country is millet, corn, mung beans, red beans, buckwheat, etc. Modern processing products include oatmeal, so they attribute miscellaneous beans and whole grains into one category. People over the age of 2 should ensure the intake of whole grains to obtain more nutrients, dietary fiber and health benefits. Potatoes include potatoes, sweet potatoes, etc., which can replace some staple foods. 2 The second layer of vegetables, fruits, vegetables, vegetables and fruits are two types of foods that encourage multiple intake in dietary guidelines. At the level of energy demand for 1600 ~ 2400kcal, it is recommended that adults' daily vegetable intake reaches at least 300g, and fruits are 200 ~ 350g. Vegetables and fruits are good sources of dietary fiber, trace nutrients and plant chemicals. Vegetables include tender stems, leaves, cauliflower, root vegetables, fresh beans, eggplant vegetables, green onion and garlic, bacteria algae and aquatic vegetables. Dark vegetables refer to colorful vegetables such as dark green, dark yellow, purple, red, etc. The nutrients provided by each type of vegetables are slightly different. Dark -colored vegetables are generally rich in vitamins, plant chemicals and dietary fiber. More than 1/2 of the intake. There are diverse fruits, including Ronald, berry, nuclear fruit, citrus, fruits and tropical fruits. It is recommended to eat fresh fruits. When the fresh fruit supply is insufficient, you can choose some dried fruit products and pure fruit juice with low sugar content. 3 Animal foods such as fish, poultry, meat, eggs and other animal foods, poultry, meat, eggs and other animal foods such as dietary foods are recommended for food. At the level of energy required for 1600 ~ 2400kcal, it is recommended to consume a total of 120 ~ 200g of daily fish, poultry, meat, and egg intake. Fresh animal foods are good sources of high -quality protein, fat and fat -soluble vitamins. It is recommended that the daily intake of livestock and poultry meat is 40 ~ 75g and eat less processed meat products. At present, the meat intake of Han residents in my country is mainly pork, and the growth trend is obvious. Pork is high in fat and should try to choose lean or poultry. Common aquatic products include fish, shrimp, crabs, and shellfish. Such foods are rich in high -quality protein, lipids, vitamins and minerals. It is recommended to be 40 ~ 75g per day. If conditions permit, you can choose priority. Eggs include eggs, duck eggs, goose eggs, quail eggs, pigeon eggs and processing products. The nutritional value of eggs is high. It is recommended to 1 egg (equivalent to about 50g) per day. Nutritional ingredients, such as choline, lecithin, cholesterol, vitamin A, lutein, zinc, B vitamin, etc., no matter how old, they have health benefits. 4 The fourth layer of milk, soybeans and nut milk and beans are food that encourages multiple intake. Milk, soybeans and nuts are good sources of protein and calcium, with high nutrient density. At 1600 ~ 2400kcal energy, it is recommended to consume at least 300g of milk and dairy products equivalent to 300g of fresh milk every day. Among global dairy products, Chinese residents have been very low, and eating more dairy products will help increase dairy intake. Soy soybeans include soybeans, black beans, and green beans. Its common products such as tofu, soy milk, dried tofu and thousands of pieces. Nuts include peanuts, sunflower seeds, walnuts, almonds, hazelnuts, etc. The nutritional value of some nuts is similar to soybean, rich in essential fatty acids and essential amino acids.

It is recommended that soybeans and nuts intake are 25 ~ 35g. The intake of other soy products needs to be converted with the protein content with soybeans. Nuts are good choices for diversified food regardless of whether they are dishes or snacks. It is recommended to consume about 70g per week (equivalent to about 10g per day). 5 Fifth layer of cooking oil and salt and salt as cooking seasoning are essential, but it is recommended to use as little as possible. It is recommended that adults cook an average of more than 25 ~ 30g of oil per day, and salt intake does not exceed 5g. According to DRIS's suggestion, the dietary fat supply ratio of the 1 to 3 -year -old people should account for 35%of the total energy of the diet; people over 4 years old account for 20%to 30%. The intake of fat at 1600 ~ 2400kcal energy at the level of energy is 36 ~ 80g. Other foods also contain fat. Under the premise of meeting the recommended amount of other foods in the balanced diet mode, cooking oil needs to be limited. Based on 25 ~ 30g, cooking oil provides about 10%of dietary energy. Cooking oil includes various animal and plant oils, vegetable oils such as peanut oil, soybean oil, rapeseed oil, sunflower seed oil, etc. Animal oils such as lard, butter, butter, etc. Cooking oil should also be diversified, and types should be replaced frequently to meet the human body's needs for various fatty acids. The amount of salt in my country is generally high, and the relationship between salt and hypertension is closely related. Restricting salt intake is my country's long -term action goal. In addition to using less salt, it also needs to control the intake of invisible high -salt food. Wine and add sugar are not the basic foods composed of diet. They should also be avoided when cooking and eating alone. 6 Sports and water drinking and water icons are still included in visual graphics, emphasizing the importance of increasing physical activity and enough drinking water. Water is an important part of the diet and the essential substance for all life activities. Its required amount is mainly affected by factors such as age, physical activity, and environmental temperature. Adults with low physical activity levels drink at least 1500 ~ 1700ml (7 ~ 8 cups) per day. Under the conditions of high temperature or high body activity level, drinking water should be appropriately increased. Drinking water or too much will cause harm to human health. The water and dietary soup in the food account for about 1/2. It is recommended to drink water and overall diets (including water in food, soup, porridge, milk, etc.) in the day, a total of 2700 ~ 3000ml of water intake. Physical activity is an important means of energy balance and maintaining good health. Exercise or physical activity can effectively consume energy and maintain the activity of spiritual and body metabolism. Encourage the habit of moving every day, and insist on doing more energy consumption every day. It is recommended that adults conduct at least 6000 steps of physical activity every day. It is best to perform medium -intensity exercises per week, such as cycling, running, courtyard or farmland labor. Generally speaking, the energy consumption of low body activity levels usually accounts for about 1/3 of the total energy consumption, while the level of high body activity can be as high as 1/2. To strengthen and maintain energy balance, it is necessary to continue to explore, pay attention to weight changes, and find the balance point between food intake and exercise consumption. 2. Chinese residents The Food Guide Plate Chinese Residents Balanced Diet Plate describes food composition and approximately proportion of food for a person in a meal in accordance with the principle of balanced diet. The plate is more intuitive, and the food combination of a meal is clear. The dishes are divided into 4 parts, namely cereals, animal foods, and protein -rich soybeans and their products, vegetables and fruits. A glass of milk next to the plate prompts its importance. This dish is suitable for people over 2 years old, which is a description of the basics of food in a meal. Compared with the dietary balance pagoda, the balanced dietary plate is more concise, giving everyone a framework understanding, using the basic symbols in traditional culture to express the most basic balance in the form of yin and yang and the evolution of all things. On the one hand, it is easier to remember and understand. On the other hand, it also indicates that the diet of daily daily in life is also changed. People over the age of 2 can refer to this structure to plan a diet. Even for vegetarians, it is easy to replace meat into beans to obtain sufficient protein.

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